A mother should be thinking about what food should be consumed when he first learned that she was pregnant. Starting from the formation of the fetus until birth, the baby's body parts (bones, muscles, organs, blood cells, skin and other tissue) is made of nutrients consumed by the mother.
During pregnancy, expectant mothers need more nutrients than non-pregnant women, because the food needed for her pregnant mother and the fetus. When the mother's diet is limited, the fetus will still absorb the supply of food the mother so the mother can become thin, weak, pale, broken teeth, hair loss and others. Similarly, if the mother's diet less, growth and development of the fetus is impaired, especially if the state of maternal nutrition during pregnancy has been bad before. This situation can lead to miscarriage, premature birth or even stillbirth.
The general rule that should be run by pregnant women is to consume foods with balanced nutrition, not to pass the time eating, drinking water in sufficient quantities, and avoid caffeine and alcohol.
Water
The body is short of water or dehydration can be fatal, because it can cause health problems in pregnant women can adversely affect the fetus. Therefore you should drink at least 10 glasses of water every day. As a variation, you can replace the water with fruit juice or yogurt.
Folic Acid
Nutrients derived from the food you consume plays an important role for fetal growth, even the nutrients you consume before becoming pregnant. Before you get pregnant, it is very important to consume adequate amounts of folic acid. Folic acid is consumed one month before pregnancy and then forwarded consumed during the first trimester is very good for the health of infants in preventing the occurrence of congenital defects in the central nervous system and brain of the fetus. Folic acid helps prevent neural tube defects, ie defects in the brain and spine.
Folic acid requirement at 12 weeks of pregnancy increases, is 800 micrograms per day. Lack of these nutrients can cause failure of the perfect formation of the brain, causing a congenital defect in the central nervous system and brain of the baby.
Sources: lots of folic acid found in nuts, dark green vegetables such as spinach, cauliflower, asparagus, soybeans and broccoli. In fruits, folic acid found in oranges, bananas, carrots and tomatoes. Or can also consume foods that are enriched by folic acid such as cereal.
Calorie
Calorie needs of pregnant women is greater than the caloric needs of normal people. During the second trimester, increased caloric needs 340 calories a day, whereas in the third trimester increased caloric needs 450 calories a day. Pregnant women with less weight will require the addition of calories is greater. The extra calories should be obtained from food such as fish, eggs, meat, poultry, milk and dairy products.
Calories are not sufficient to interfere with fetal growth process and changes in the mother's body. In addition, the consumption of calories (carbohydrate and fat) is low will cause a lot of protein is wasted as an energy source.
Protein
Protein needs during pregnancy is 25 mg per day more than normal. Protein substances necessary for the development of new cells of the fetus and to the formation of all the regulatory material, such as maternal and fetal hormones.
Protein is also a basic structure for the formation of organs in the body. Therefore, pregnant women are advised to consume extra protein as much as 12 grams a day, equivalent to two large eggs every day.
Animal protein can be obtained on the beef, poultry, fish, eggs, milk and dairy products like cheese. Vegetable protein can be obtained in nuts and processed products such as tempeh, tofu or pidakas (peanut butter).
Essential fatty
Essential fatty acids is one of the important nutrients for pregnant women. Essential fatty acids (omega-3 and omega-6) is important for fetal development, especially brain development.
Sources of omega-3 food ingredient is vegetable oil, meat, and eggs. While the food sources of omega-6 are soy beans, tuna, sardines, mackerel and salmon.
Vitamin A
Vitamin A plays in the growth of cells and tissues, the growth of teeth and bone growth, it is important for the eyes, skin, hair and prevent congenital abnormalities. Needs of pregnant women vitamin A 200 RE / day higher than non-pregnant women.
Despite the increased need for vitamin A during pregnancy, vitamin A supplements are rarely recommended for pregnant women because it can cause birth defects. Excess vitamin A can cause bone defects face and head, brain, and heart. Pregnant women should not consume cosmetic ingredients that contain Vitamin A high dose.
There are many sources of vitamin A in fish oils, egg yolk, carrots, green vegetables and fruits are red. Liver contains vitamin A which is too high and this is associated with birth defects, so that liver consumption during pregnancy should be avoided.
Vitamin B6
It is important for the manufacture of amino acids in the body. Vitamin B6 is also provided to reduce complaints nausea in pregnant women. Pregnant women need 1.9 mg of vitamin B6 each day that helps to form antibodies, red blood cells, and neurotrasmiter.
Sources: meat, fish and poultry (duck, chicken, etc..) Is the main source of vitamin B6. There is also in bananas, cereals, potatoes, fish, chicken, wheat, corn, beans, green vegetables and fruits purple. Almost all types of fish contain a complete vitamin B, especially B6 and B12.
Vitamin B12
Vitamin B12 is an essential nutrient for the development of fetal nerve and brain function. Some sources of vitamin B12 are meat, fish, eggs, dairy products. Pregnant women are vegetarians need to add a special supplement of vitamin B12 every day or eat foods that have been added / fortified with vitamin B12 to prevent nerve and brain disorders.
Sources: lots of results obtained in cattle and other dairy products. Results of vegetable origin or source of plants is generally not a source of vitamin B12, except for some fermented products like tempeh, tauco, soy sauce and oncom.
Vitamin C
If lack / deficiency of vitamin C can lead to poisoning of pregnancy, premature rupture of membranes (KPD). Vitamin C useless for preventing the occurrence of membrane rupture, as the cement material of connective tissue and blood vessels. Other functions may lead to non-hem iron absorption, increases absorption of iron supplements and postpartum hemorrhage prophylaxis. The need is 10 mg / day higher than non-pregnant women.
Vitamin D
Vitamin D is needed by pregnant women to help the absorption and use of calcium, preventing hypocalcaemia, helps the absorption of phosphorus, mineralization of bone and teeth. Vitamin D deficiency rickets will result in disease in the fetus and osteomalacia in pregnant women. In case of vitamin D deficiency, abnormal teeth and the outer layer of your child's teeth bad.
It is advisable to bask in the sun regularly and eating foods that are added (fortified) with vitamin D such as margarine and milk to meet the needs vitamin D during pregnancy.
Sources: lots of fatty fish such as sardines, mackerel, tuna or salmon, fish oil, eggs, full cream milk, or butter.
Vitamin E
Deficiency is rare. Function in cell and tissue growth and integration of red blood cells. It is recommended that consumed more than 2 mg / day. In animal trials of vitamin E deficiency causes a miscarriage.
Sources: widely available in vegetable and seed oils, which can be found in the form of margarine, salad dressings, and shortenings. Bean oil and wheat bran oil has the highest concentration of vitamin E that. In contrast, animal fats such as butter and milk contains almost no vitamin E.
Vitamin K
Deficiency is rare. If there is a deficiency can cause bleeding disorders in infants.
Source: foods containing vitamin K are liver, green vegetables are leafy, vegetables like cabbage (cabbage) and milk.
Iron
Iron is needed by pregnant women to meet the needs of an increased red blood cells and to meet the needs of the placenta and fetus. Iron is required pregnant women to avoid anemia (lack of blood). Supplementation of iron every day during the second and third trimester is recommended.
Adequate supplies of iron is necessary, because the mother during pregnancy blood volume will increase to 30 percent. So, if iron deficiency, so pregnant women can suffer from anemia. Not only that, the birth process would be disrupted.
Iron is best consumed between meals together orange juice, while coffee, tea and milk may reduce the absorption of iron.
Sources: widely available in red meat, liver, fish, poultry, nuts, shellfish, sea food, green vegetables (like spinach, kale, cassava leaves, papaya leaves), and others.
Calcium (Ca)
Calcium is needed for the growth of fetal bones and teeth, as well as protecting pregnant women from osteoporosis. Sources of calcium are milk and dairy products like cheese, yogurt, ice cream, broccoli, and beans. Milk is the main source of calcium. Milk became one of the menu required for pregnant women., Because in addition to calcium, milk is also a source of protein needs, vitamins and other minerals.
Total Ca fetus about 30 grams, especially needed in the last 20 weeks of pregnancy. Average daily usage in pregnant women Ca 0.08 grams and largely for the development of fetal bone. When pregnant women consume less of foods containing calcium, the fetus will take inventory of existing calcium in the bones of the mother. As a result, the mother will suffer from bone fragility (osteoporosis).
Ca metabolism requires vitamin D is enough. However, mothers who become pregnant tend to occur frequently deficient, resulting in fetal bone and teeth disorders. Sources of calcium found in milk and dairy products (yogurt, cheese), fish, beans, tofu, tempeh and green leafy vegetables. Ca consumption is recommended for pregnant women as much as 900-1200 mg / day.
Phosphorus
Phosphorus is closely linked to Ca. Phosphorus serves on the formation of skeletal and dental fetal and maternal calcium metabolism increases. If the amount of balance in the body often result in leg cramps.
Zinc (Zn)
Associated with bone formation spinal nerve sheaths. Study results show that low levels of Zn in the mother found padapersalinan abnormal and LBW (low birth weight <2500gram). Zn source found in shellfish and meat. Zn levels in pregnant women is needed as much 20mg/hari 5 mg or greater than the levels of adult women are only 15 mg / day.
Fluoride
In the actual drinking water containing enough fluoride. Fluor is required for growth of bones and teeth. If less than dental needs are not fully formed. And if the color excess fluoride levels and abnormal tooth structure.
Iodine
Defisisensi iodine result in cretinism. If a shortage occurs later, the child's growth will be retarded. Additional yaodium required as many as 25 ug / day.
Sodium
Sodium requirement increases with increasing renal work. Plays an important role in the metabolism of water and are emngikat fluid in the tissues and thus affects the body's water balance in pregnant women. Sodium in pregnant women increased about 3.3 grams per week so that pregnant women tend to suffer from edema.
Fiber
Lack of fiber will cause pregnant women experience constipation or difficult bowel movements.
Source: found in vegetables and fruits, brown rice, or flour that is not milled (whole wheat flour).
# From various sources
(adaptep from http://www.smallcrab.com/kesehatan/865-kebutuhan-zat-nutrisi-bagi-ibu-hamil)
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