? Sears Encyclopedia of Pregnancy is a recognized authoritative encyclopedia of pregnancy. It was completed by Dr. and Mrs. Sears and Dr. Linda. They are not only childbirth educators, pediatricians, obstetricians and other professionals, but also parents. Combining their work fields and their own experience, they explained to us the details of pregnancy in October.
? Because the contents of the book are numerous and complete, I will only elaborate some contents that I am particularly concerned about.
First, the mood after pregnancy
After learning the news of pregnancy, I believe that different people will have different moods. If this child is in your plan, you will feel very happy and excited, and think it is the best gift from God. But even so, you may have a contradictory mood. On the one hand, you feel that the word "mother" is full of glory and joy, on the other hand, you may feel pressure. I doubt whether I am ready to be a competent mother, and I am afraid of great changes in marriage, body and living habits. Many women who come here suggest that pregnancy is a kind of growth, just like adolescence. It is suggested that pregnant mothers can develop the habit of keeping a diary during pregnancy. This can not only record this wonderful time during pregnancy, but also let the grown-up baby fully understand your feelings when you are pregnant with her. This feeling is unique and beautiful. It would be better if you could encourage your husband to keep a diary together.
The impact of pregnancy on work is also something that many women in the workplace will worry about. On the one hand, I am worried that pregnancy will affect my work, on the other hand, I am worried that devoting myself to my work will affect my baby's health. Most people will feel that the real work is not important after pregnancy, and nourishing the little life in the body is the most important thing. At the beginning of pregnancy, you will feel confused, but most women will soon find a balance between the two. Maintain a normal routine and life pattern, and don't give yourself too much workload. If you have to choose between work and baby, it's mainly because of baby.
Under the influence of hormones after pregnancy, your mood may also be like a roller coaster. One minute, you feel that you are standing at the top of the world, and the next moment you feel like crying. In the first three months and the last few weeks of pregnancy, we should be fully prepared for the possible ups and downs, and remember that all changes are the role of hormones.
Second, nutrition during pregnancy
The human body basically needs six kinds of nutrients: protein, carbohydrate, fat, vitamins, minerals (mainly calcium and iron) and water. How to absorb these six nutrients in a balanced way is an important topic that needs to be faced during pregnancy.
fat
It is necessary to supplement fat during pregnancy. In addition to providing enough physical strength, some special fats (referring to essential fatty acids) contribute to the formation and regeneration of fetal brain and nervous system.
Fat is also divided into high-quality fat and low-quality fat. Foods rich in high-quality fat include deep-sea fish, nuts and oils extracted from most vegetables and seeds (such as olive oil and linseed oil). Inferior fats are mostly processed artificial fats. If you see the word "hydrogenation" on the food label, it is better to touch it less.
protein
The importance of protein to people is self-evident. Protein is composed of amino acids, most of which can be synthesized by oneself in human body. However, a few amino acids cannot be synthesized by human body and can only be ingested through food. These amino acids are called essential amino acids. For some foods rich in essential amino acids, we call them complete protein foods. Such as meat, fish, poultry, eggs and dairy products. Vegetables, whole grains and legumes (soybeans, lentils and peanuts) are also excellent sources of protein. Pregnant women need to take100g of protein every day.
carbohydrate
Sugar (carbohydrate) is the main source of human heat. Different sugars have different nutritional values. Monosaccharide is of low nutritional value, while fructose in natural fruits and lactose in dairy products are of high nutritional value. The most beneficial sugar for pregnant women is called complex carbohydrate, which is generally referred to as complex carbohydrate or starch. Sources: pasta, potatoes, cereals, beans and seeds.
Minerals (iron and calcium)
Fetal growth requires billions of red blood cells, so pregnant women need to supplement iron with hematopoietic function. Generally speaking, pregnant women need twice as much iron as normal, about 60 mg. If food alone can't get enough iron, pregnant women can supplement iron under the guidance of doctors. In addition, foods rich in vitamin C (citrus, strawberry, kiwi fruit) can promote iron absorption when eaten together with iron-containing foods. On the contrary, milk, coffee, tea and antacids will hinder iron absorption.
In order to adapt to the growth of fetal bones, the calcium needed during pregnancy is twice as much as usual, about 1600 mg. A glass of milk contains about 300 mg of calcium. If you don't like drinking milk, you can use yogurt instead.
vitamin
In terms of vitamins, pregnant women need only a little more than usual. Generally speaking, a balanced diet will not lead to vitamin deficiency. But folic acid is an exception. Although folic acid is easy to be ingested in food, the demand during pregnancy is twice as much as usual. In addition, folic acid is a water-soluble vitamin, which is easily lost with rapid excretion during pregnancy, so it needs extra supplementation. The normal intake of folic acid for pregnant women should be between 400 and 800 micrograms per day.
In addition, excessive vitamin intake is harmful to newborns and pregnant women. Especially fat-soluble vitamins (such as vitamin A, vitamin D, vitamin E, etc.).
water
Water helps to maintain the metabolism of pregnant women and fetuses and prevent constipation. You need 8 glasses of water every day, about 1800 ml. Avoid alcohol and coffee drinks.
Third, weight gain during pregnancy
With the popularization of science, we already know that pregnancy is not just about gaining weight. Too much weight gain during pregnancy is not good for the fetus and pregnant women. So how to gain weight is scientific?
How much weight gain is related to the body shape before pregnancy. Before pregnancy, the ibm value was normal, and the weight gained during pregnancy was11-16kg. The general situation of weight change during pregnancy: about 2 kg in the first 3 months, and 0.5 kg per week thereafter. In the last month of pregnancy, some pregnant women may weigh 0.5-0.9 kg again, some remain the same, and some are even lighter, which is normal.
Fourth, exercise during pregnancy
In the past, people always thought that exercise would cause fetal gas. Modern medicine thinks that pregnant women can exercise moderately, but they should pay attention to the voice that the body asks to stop. When exercising, symptoms such as dizziness, headache, dyspnea, palpitation, uterine contraction and vaginal bleeding should be stopped.
Exercise suitable for pregnant women: swimming, brisk walking, cycling (early pregnancy) yoga during pregnancy. Precautions during exercise: pay attention to replenish water before and after exercise, and pay attention to ventilation in the exercise site.
Kegel motion
Kegel exercise, invented by a doctor named Kaigl, is effective in strengthening the muscles of urinary system.
Pregnancy is a wonderful journey that only women can experience. The more you know, the easier it will be to face it.