Supplement 400 micrograms of folic acid every day.
Recommended food
Foods rich in folic acid include liver, dark green leafy vegetables (such as cabbage, turnip and lettuce), broccoli, asparagus, citrus fruits and juices, whole grain products, wheat germ, and beans such as Phaseolus vulgaris, peas, chicken beans, cowpea and black beans. Half a bowl of cooked asparagus can provide about 132 mg of folic acid, accounting for 33% of the recommended daily intake.
9- 12 weeks magnesium and vitamin a supplement.
Magnesium is not only vital to the health of fetal muscles, but also contributes to the normal development of bones. The amount of magnesium intake in the first trimester of pregnancy is related to the height, weight and head circumference of the newborn.
The whole process of fetal development needs vitamin A, which can especially ensure the health of fetal skin, gastrointestinal tract and lungs. In the first three months of pregnancy, the fetus does not store vitamin A itself, so it must be supplied adequately.
Recommended food
Foods rich in magnesium include millet, beans, dried mushrooms, mushrooms, tomatoes, kelp, laver, apples, carambola, peanuts, walnuts and sesame paste. Among them, laver has the highest magnesium content in food. The foods with the most vitamin A are carrots, sweet potatoes, corn and cheese. Among them, carrots rank first.
13- 16 weeks iodine supplement
/kloc-about 0/4 weeks, the fetal thyroid gland begins to work and make its own hormones. The thyroid gland needs iodine to play its normal role.
Recommended food
The foods containing the most iodine are kelp, laver, Nostoc flagelliforme, jellyfish, sea cucumber, moss and persimmon. Among them, kelp ranks first, and pregnant mothers should eat persimmons in moderation.
/kloc-vitamin d and calcium supplementation for 0/7-20 weeks
During this time, pregnant women need adequate vitamin D and calcium to help the fetal bone growth.
Recommended food
Vitamin D mainly exists in marine fish, animal liver, egg yolk and lean meat. In addition, it is like skim milk, cod liver oil, cheese, nuts and seafood, and fortified foods with vitamin D.
2 1-24 weeks iron supplement
If pregnant women don't need iron supplementation, or decide not to supplement iron, then make sure to eat more iron-containing foods. In order to ensure the absorption of iron, at least 30 minutes should be left after eating and before drinking tea or coffee.
Recommended food
Foods containing more iron include pork liver, clams, kelp, black fungus, fish, chicken, beef, eggs, laver, spinach, sesame and so on. Among them, spinach pregnant mothers should eat it in moderation.
25-28 weeks to supplement dietary fiber.
Because the growing fetus will oppress the pregnant woman's stomach, causing heartburn and possibly constipation. Fiber is very important to ensure the health of digestive system, and it can also reduce constipation. It also helps to maintain a stable blood sugar level.
Recommended food
Vegetables in foods rich in cellulose: bamboo shoots have the highest content, the cellulose content of dried bamboo shoots reaches 30-40%, and peppers exceed 40%. The rest contain more cellulose: bracken, cauliflower, spinach, pumpkin, Chinese cabbage and rape.
29-32 weeks to supplement unsaturated fatty acids.
Omega3 and DHA in unsaturated fatty acids contribute to the development of children's eyes, brain, blood and nervous system. These elements are needed throughout pregnancy, especially in the last three months of pregnancy, when children's brains develop rapidly.
Recommended food
Foods containing unsaturated fatty acids include deep-sea fish, sunflower seeds, olives, avocados, hazelnuts, walnuts, almonds and other nuts.
33-36 weeks to supplement fruits and vegetables
As the energy required by pregnant women increases, don't forget to eat more fresh fruits and vegetables, which is very important for pregnant women and children.
Recommended food
Blueberries, strawberries, kiwis, autumn pears, cherries, apples and grapes.
Vitamin B 12 and vitamin K should be supplemented in 37-40 weeks.
The child's nerves began to develop protective myelin sheath, and the development process will continue until after his birth. The development of myelin sheath depends on vitamin B 12, which exists almost exclusively in animal products. Vitamin K is very important for blood coagulation. People need it all their lives, especially for women who are going to have children.
Recommended food
The most vitamin B 12 is meat, liver, kidney, milk, fish and eggs. The foods with the most vitamin K are beef liver, cod liver oil, egg yolk, cheese, yogurt, yogurt, seaweed, alfalfa, spinach, cabbage, lettuce, cauliflower, peas, coriander, soybean oil and spirulina.