What are the recipes for calcium supplementation for pregnant women? During pregnancy, pregnant mothers lose a lot of calcium in their bodies. In order to ensure the baby's bone development needs, pregnant mothers have to supplement calcium through complementary food. What are the recipes for calcium supplementation for pregnant women? Come and have a look!
What are the calcium supplements for pregnant women? 1 What are the calcium supplements for pregnant women?
1, Recipe 1 of Calcium Supplement for Pregnant Women: Fried Spinach with Shrimp Skin
Ingredients: spinach 400g, shrimp skin 10g, vegetable oil 10g, onion, ginger and garlic.
Practice: wash spinach and cut it into 3 cm long sections; Soak dried shrimps in warm water and wash them; Set fire to the wok, put oil, add chopped green onion and shrimp skin when the oil is hot, and fry until cooked; Add spinach, stir-fry together for a few times, and then stir-fry with salt.
This recipe contains protein12.3g, fat 26.3g, energy 325.4kcal and calcium 336.3g.
2, pregnant women calcium recipe 2: seaweed fried rapeseed
Ingredients: 500g of rape, 50g of dried seaweed, 2.5g of mushroom slices, 2.5g of corn slices, 2.5g of ham, a little Jiang Mo, proper amount of salt, oil10g, and proper amount of fresh soup.
Practice: cut into 3.3 cm long sections, cut the cabbage into 4 pieces with a knife, cut into 3 cm sections, then blanch it in boiling water, squeeze it out and put it on a plate; Put the wok on the fire and add oil. After the oil is hot, put the rape, dried laver, mushroom slices, corn slices and ham slices into a wok, add seasoning and fresh soup, and turn the wok over and stir well.
This recipe contains protein 12.7 g, fat 52. 1 g, energy 57 1.6 calories and calcium 584.6 mg.
What are the foods for pregnant women to supplement calcium?
1, dairy products: milk, milk powder, cheese, yogurt, condensed milk, etc.
Milk is the best source of calcium when pregnant women supplement calcium. Half a catty of milk contains nearly 300mg of calcium. Of course, in addition to calcium, there are amino acids, lactic acid, minerals, vitamins and other nutrients to help the human body fully absorb and digest calcium. It should be noted that because all the calcium needed by the fetus is absorbed from the mother, the calcium consumed by pregnant women only by food is far from meeting the needs of the rapid development of the fetus, so it is necessary to choose calcium agents reasonably and strengthen calcium supplementation. Pregnant women can take calcium tablets, which is safe and does not irritate the stomach.
2. Seafood: kelp, shrimp skin, crucian carp, carp, silver carp, loach, etc.
Almost all seafood is rich in calcium, among which kelp and shrimp skin are the foods with the highest calcium content. When kelp is cooked and eaten with meat or cold salad, it is not only delicious, but also contains more calcium. Eating 25g a day can supplement 300mg of calcium. The calcium content in shrimp skin is even richer. 25g of shrimp skin contains 500mg of calcium, so it is advisable to use shrimp skin as soup or stuffing to supplement calcium.
3. Bean products: bean curd, soybean milk, dried bean curd, bean curd skin, bean curd milk and so on.
Soybeans and various bean products that we often eat are also rich in calcium, and soybeans are still high-protein foods. In 500 grams of soybean milk, calcium is 120 mg, and in 150 grams of dried bean curd, calcium is as high as 500 mg. However, because the calcium absorption rate in tofu is much lower than that in dairy products, the best source of calcium supplementation is mainly milk, and besides milk, soybeans can also be used as a supplement.
4. Vegetables: Chinese cabbage, rape, fennel, coriander, celery, etc.
You may not know that some vegetable varieties also contain a lot of calcium, such as potherb mustard 100g containing 230mg calcium; The calcium content of Chinese cabbage, rape, fennel, coriander and celery per 100g is also around 150mg. However, because soybean contains oxalic acid and phytic acid in vegetables, these will affect the absorption rate of calcium by human body.
5. Nuts: almonds, cashews, hazelnuts, walnuts, pine nuts, chestnuts, ginkgo, etc.
Nuts also contain calcium necessary for human body, which can absorb unsaturated fatty acids that are extremely beneficial to human body while supplementing calcium, so that you can enjoy crystal clear skin while supplementing calcium.
Optimum time and dosage of calcium supplementation for pregnant women
1, early pregnancy (0 ~ 12 weeks)
(1) In general, the daily calcium requirement in early pregnancy is 800 mg. If expectant mothers can drink 1-2 bags of milk every day (250 ml of milk contains about 260 mg of calcium), they can add 1 tablet of Jody-calcium (300 mg of calcium) imported from the United States, and those who don't like milk should eat 2 tablets of Jody.
(2) In the early pregnancy (0- 12 weeks), the daily calcium provided by the mother to the fetus increased from 0 to 50 mg. Therefore, it is best for expectant mothers to start calcium supplementation when they are ready to start pregnancy, especially for women who don't like dairy products and are weak.
2. The second trimester of pregnancy (13 ~ 26 weeks)
(1) In order to better absorb calcium, pregnant mothers need to cooperate with calcium supplementation to do some auxiliary work, such as basking in the sun more often. Adequate ultraviolet radiation can promote the synthesis of vitamin D in human body and improve the absorption rate of calcium. At the same time, pregnant women can improve the nutritional status of skeletal muscle and increase bone density by exercising bones and joints and doing muscle stretching exercises.
(2) Pregnant women should not supplement calcium at least after 20 weeks of pregnancy, because this stage is the most vigorous period of fetal bone formation and development, and the demand for calcium by mothers in the second trimester has increased to 1200mg.
3. Late pregnancy (27 weeks to full term)
The third trimester of pregnancy is the period when the baby accumulates the most bone mass. It requires the mother to provide150-450mg of calcium every day, with an average of about 350mg per day. At this time, we should also insist on supplementing calcium to supplement the calcium needed by ourselves and our baby in the last stage of pregnancy. The Nutrition Society of China suggested that mothers in the third trimester and lactation period should take 1200mg of calcium every day to ensure the "win-win" between mother and baby.
4. Postpartum period
(1) Supplementing calcium for postpartum mothers is not only beneficial to rapid postpartum recovery, but also can improve the quality of milk. Therefore, mothers who breastfeed their babies must take enough calcium. Because only mothers can get enough calcium and provide high-calcium milk for their babies, otherwise breast-fed babies will also be short of calcium.
(2) After the baby is born, the mother should feed the newborn baby with milk. Healthy lactating mothers contain about 35mg of calcium per 1000ml of milk, so their mothers lose 300-400mg of calcium per1000 ml of milk, and the calcium consumed by mothers who breastfeed for 6 months is about 4-6%. If calcium intake is insufficient, it will affect your bone health. Calcium supplementation during pregnancy is very important, and expectant mothers should follow the rules to lay a solid foundation for the healthy growth of their babies. The absorption of calcium needs to be combined with vitamin D. Vitamin D can help the intestine to absorb calcium, promote the deposition of calcium in bones and reduce the excretion of calcium in kidneys. Vitamin D deficiency can reduce the calcium absorption rate to below 10%. If pregnant women have enough vitamin D, it is beneficial to the absorption of calcium. Therefore, it is very important for calcium tablets to contain appropriate amount of vitamin D for calcium absorption.
What are the recipes for calcium supplementation for pregnant women? What is the use of calcium supplementation for pregnant women?
Calcium supplementation in pregnant women can reduce the incidence of fetal adverse conditions;
1, congenital diseases
If the fetus does not get enough calcium, the newborn is prone to congenital chondromalacia thyroid. When the newborn inhales, the congenital cartilage curls and comes into contact with the larynx, which is easy to block the entrance of the larynx and produce snoring, which is very unfavorable to the health of the newborn. More importantly, fetal calcium intake is insufficient, and rickets such as skull softening, square skull, abnormal closure of anterior fontanel, beaded ribs, chicken breast or funnel brain are prone to occur.
2. Skeletal dysplasia
The calcification of fetal bones and teeth began at 2 months and accelerated suddenly after 8 months, so a lot of calcium was absorbed from maternal blood to meet the needs. If pregnant women lack calcium, it will directly affect the development of fetal bones.
3, the brain development is not perfect
Pregnancy is a critical period of fetal brain development. The growth, metabolism and normal operation of brain cells are inseparable from calcium. Therefore, calcium is very important for fetal intelligence development and nervous system, and calcium supplementation can enhance fetal intelligence development in the future.
Calcium supplementation for pregnant women can eliminate the following physical discomfort during pregnancy:
1, prevent edema of hands and feet, backache and leg pain.
After pregnancy, the shoes that used to suit me became tight and uncomfortable, and I often had backache and leg pain. These symptoms are common in the third trimester of pregnancy, which are related to a large amount of calcium loss, a decrease in serum calcium concentration and endocrine changes. Mother can reduce the risk of edema of hands and feet, backache and leg pain by supplementing calcium.
2. Prevent cramps and joint pain.
Calcium is closely related to the contraction of myocardium and skeletal muscle and the regulation of nerve cells. When pregnant mothers lack calcium, it will cause increased nerve excitability, muscle contraction, cramps, joint pain and other symptoms. Therefore, pregnant women need to supplement enough calcium to prevent the above symptoms.
3. Prevention of pregnancy-induced hypertension
After pregnancy, we not only have to endure all kinds of pregnancy reactions, but also sometimes have pregnancy poisoning such as pregnancy-induced hypertension, which poses a threat to the health of pregnant women and fetuses. Calcium deficiency is an important factor causing pregnancy-induced hypertension syndrome. Clinical research shows that calcium supplementation can reduce the incidence of pregnancy poisoning. Therefore, it is very important for pregnant mothers to supplement calcium preparations.
Precautions for calcium supplementation in pregnant women
1, the choice of calcium agent:
(1) At present, the dosage of calcium agent in the market is mainly active calcium, but it has been reported that arsenic, mercury, lead and chromium are detected in its finished products, which is also very toxic, so it is necessary to evaluate its safety.
(2) Among fortified foods, calcium carbonate is the most commonly used. Although the absorption and utilization of calcium carbonate vary greatly among individuals, the average utilization rate of people is not significantly different from other forms of calcium and dairy products. Because the dissolution of calcium carbonate requires a lower PH value, it is not suitable for patients with gastric acid deficiency.
(3) Organic acid calcium, such as calcium citrate, although low in calcium content, is more soluble than calcium carbonate, and is suitable for patients with gastric acid deficiency.
(4) Calcium phosphate can be used as a fortifier in food or calcium futures, but this kind of product is not easy to dissolve and contains a considerable amount of phosphorus, so it is not suitable for patients with renal failure. In addition, many calcium products contain vitamin D, magnesium and other minerals, so care should be taken when these products are used in patients with renal insufficiency or patients with limited intake of some nutrients. At present, a new calcium agent, calcium L- threonate, has appeared. The salt obtained by combining bioactive anions with calcium has a large peak time, half-life and total bioavailability in vivo.
2, the choice of calcium dosage:
The absorption of calcium increases with the increase of calcium intake, but after reaching a certain value, the intake increases again, but the absorption of calcium no longer increases. Pregnant women should consider whether the individual needs of the body (such as age, gender, national habits) or the intake of calcium in food are different when supplementing calcium.
At the same time, calcium supplementation during pregnancy should pay attention to the following points:
Adverse reactions of (1) calcium.
The dosage of calcium is 1-2 mg/d, which can be taken by ordinary people for a long time with few adverse reactions. In some cases, constipation, intestinal swelling and flatulence can be seen. For the elderly and patients with genetic metabolic defects, excessive supplementation can lead to hypercalcemia and contribute to the formation of kidney calculi. Excessive use of calcium preparations containing vitamin D or other elements will lead to vitamin D poisoning or other syndromes;
(2) The effect of food on calcium absorption
Food containing too much phosphate or oxalate can form insoluble calcium salt with calcium; Excessive fat can combine with calcium to form insoluble "calcium soap", both of which reduce the absorption of calcium;
(3) Be sure to take vitamin D seriously when supplementing calcium.
Many people know that vitamin D can promote the absorption of calcium, so vitamin D supplementation is unlimited. However, excessive intake of vitamin D is easy to accumulate in the body due to its long metabolism time, leading to poisoning. For ordinary adults, regular exposure to the sun is the best source of vitamin D, and there is generally no need to supplement it. For infants and young children, sunbathing is the best way for the body to synthesize vitamin D. Unless they are seriously deficient in vitamin D, they can take it at the lower limit of the doctor's guidance, but not for a long time.