Dietary principles of pregnant women
First, the principle of comprehensiveness. The human brain is composed of lipids, protein, vitamins, calcium and other nutrients. If you want your baby to be smart, the search for these nutrients must be comprehensive during pregnancy. If pregnant women want to make their babies smart, these nutrients must be fully ingested and absorbed every day.
Second, the principle of balance. Some medical studies show that. When the body fat accounts for 30% of the total body heat. Protein only accounts for 15% of the total energy. The remaining 55% is the proportion of carbohydrates. At this time, the healthy nutrition of human body is a good balanced state. The optimum mineral element ratio of calcium and phosphorus is 2: 1. Of course, in normal life, as long as you don't have a partial eclipse and are not picky eaters, these ratios can basically be achieved.
What kind of babies do pregnant women have that are smarter? Let's have a look.
First, eat more foods that increase brain cells. The role of prenatal intelligence improvement. It is to let the baby form more and more brain cells in the fetus and try to avoid the decrease of brain cells in the later fetus. In the third trimester, pregnant women must pay attention to supplement some amino acids. Amino acids can promote the development of brain cells. Foods rich in amino acids include egg yolk, animal liver, lean meat, and some soy products and dairy products.
Second, eat some foods that promote the rapid growth of fetal brain connections. From the 0/8th week of pregnancy, the number of brain cells has reached a peak. However, the lines produced by brain cells are increasing rapidly in length and quantity. At this time, pregnant women eat foods that promote the rapid growth and wiring of the brain. Not only pregnant women, but also better memory. Fetuses have correspondingly higher memories. There are many memory bilirubin in food, which promotes the increase and production of cerebrolysin. Bilirubin is an essential nutrient for human body. This kind of food includes: peanuts, chicken liver, pork, beans, beaches and so on.
Third, fully supplement iron. Lack of sticking iron will lead to mental retardation of fetus. Studies have found that many people will have anemia when they are pregnant, which shows that most pregnant women lack iron and iron in their bodies. If iron supplement is not enough, the fetus will not absorb enough oxygen in the uterus, leading to stunted growth and mental retardation. In addition to subsidies, you should also take some vitamins to promote the absorption of iron. So if necessary, eat some foods rich in vitamin C, such as orange juice, orange tomatoes and cod liver oil. And so on are beneficial to the absorption of iron. As for iron-containing foods: spinach, lean meat, animal liver, muscle and whole grains, etc.
Of course, while supplementing various nutrients, don't forget to do some beneficial exercise for the fetus! Work and rest should also be combined during pregnancy, and proper exercise can also promote the brain development of the fetus!
Exercise from April to July. What is the most suitable exercise?
1. Walk. Studies have confirmed that walking can enhance the cardiovascular function of pregnant women, which is beneficial to the development of fetal brain, making it smarter and making delivery smooth. Pregnant women should pay attention to choose a pair of comfortable shoes and go for a walk when the weather is sunny and comfortable.
2. Swimming. Swimming is a whole-body exercise and the best and safest way to exercise during pregnancy. It can improve cardiopulmonary function and enhance physical strength. If conditions permit, swimming in a constant temperature and sanitary swimming pool is a good choice for pregnant women.
3. Low-intensity aerobic exercise. Do more aerobic exercise in the second trimester, increase cardiopulmonary function, and control your weight properly during pregnancy. It is recommended to do exercises for 5~ 10 minutes at a time, with slow movements, no forced movements and no excessive fatigue.
4. Yoga for pregnant women. Suitable for pregnant women who practice yoga for a long time. Warm up before exercise, pay attention, move slowly and gently, and breathe evenly, slowly and continuously. If you feel tired, you should stop and rest slowly, and you can't force it. It is best to keep practicing for 30~60 minutes every day. Step by step, from less to more, do what you can.
Exercise during pregnancy is good. If you stay at home all day, it is also very unfavorable to the baby's development, and even leads to the mother's depression.
Besides, what about those sports that are not suitable for doing?
Before pregnancy 12 weeks, exercise is something that needs great attention. Pregnant mothers should not only cooperate with proper exercise to increase the oxygen content in blood, but also give birth to a baby according to the situation. In addition to threatened abortion, mothers need to stay in bed, and mothers with normal indicators need to pay more attention:
It is not easy to do back exercises in the early pregnancy.
Especially the exercise of the lower back, the exercise of the back in the early pregnancy will cause excessive pressure on the blood vessels that supply blood to the fetus and affect the blood supply of the fetus.
Avoid extreme stretching, jumping and high impact movements.
During pregnancy, the mother will secrete a substance called relaxin, which will make pregnant women's joints and belts loose and soft. Excessive strenuous exercise can easily lead to joint and ligament damage.
Avoid excessive exercise in the first trimester.
Excessive exercise in the first trimester will affect the placental blood supply, which is not good for the fetus. Physiological changes during pregnancy will lead to ligament relaxation. Pay attention to moderation when stretching, and don't exercise according to the habits before pregnancy.