Nutrition of the expectant mother during the entire 9-month period of intrauterine development of the fetus is a very important aspect, because the woman must receive all the necessary vitamins and microelements. How to organize a daily menu so as not to gain weight during pregnancy and maintain the same weight category after childbirth, without harming the development of the unborn baby?
How much weight can you gain during pregnancy?
Before asking yourself how to avoid gaining weight during pregnancy, you need to understand that weight gain during this period is inevitable. In medical practice, there are conditional norms for weight gain taking into account fetal growth:- the baby’s weight at the time of birth is about 3-4 kg;
- the placenta is defined as an organ weighing up to 700 grams;
- amniotic fluid – 800 g;
- uterine enlargement up to 1 kg;
- additional circulation with an increased blood volume of about 2 kg;
- fat layer up to 3 kg, designed by nature to protect the body in case of lack of external nutrition.
At the same time, in the first trimester of pregnancy, weight gain should not exceed 40% of the total. The remaining 60% occurs during the rest of the child's development.
Excess weight does not always mean overeating; it is often a sign of an edematous reaction of the body, manifested by the accumulation of fluid in the limbs. The arms and legs seem to swell and become engorged, mainly in the last trimester. In this case, you will need to consult a doctor to rule out kidney or cardiovascular diseases.
Why do people gain weight during pregnancy?
Immediately after conception, the female body begins to produce the hormones progesterone and estrogen, which affects the rounded shape of the pregnant woman. Energy costs increase, and accordingly, the need for food also increases. But the common opinion that a woman should eat for two is only a myth of the older generation.A person's daily calorie requirement is about 2000. At the stage of carrying a baby, the figure increases by 1000 kcal in the first three months, and then by another 500 kcal.
In order not to gain a lot of weight and gain weight, you should take into account not only the quantity of food intake, but also the quality. Fast food, flour and sweet dishes, chips do not have a beneficial effect on health. Often, a woman leads a sedentary lifestyle, which leads to the accumulation of fat. Therefore, the main argument when answering the question of how not to gain weight during pregnancy is limiting your food preferences and increasing your walks outside.
How should pregnant women eat so as not to gain weight?
To avoid gaining too much excess weight, during pregnancy you should eat in small portions, but often. You need to eat up to 7 times a day, which will not only help curb weight gain and curb the feeling of hunger, but also reduce toxicosis in the early stages and reduce the load on the digestive tract.Tips on how not to gain weight while carrying a child come down to general recommendations on nutrition and a healthy lifestyle:
- Breakfast is a mandatory component on the menu. You cannot refuse it, so that the body does not perceive it as hunger and does not begin to stock up on excess fat.
- Eliminate unhealthy foods - sausage, pickles, carbonated drinks, canned food, dough products and sweet foods. If you really want to eat something that you shouldn’t, you need to limit yourself to a small amount, but not replace a full meal.
- The main diet should consist of fruits, vegetables, porridge, dairy products, lean meat and fish. You can eat steamed, boiled or fried food - this becomes taboo for a pregnant woman.
Pregnancy is a great happiness for the entire family. But immediately mothers think about how to eat properly in order to safely carry the baby and not harm their figure. Literally every woman worries about excess weight, and there are even those who give up the joy of their whole lives for the sake of a toned body and treasured kilograms.
It is believed that during the entire period of pregnancy a woman gains from 9 to 12 kg. But it often happens that the weight has already gone well beyond the norm; we will tell you in this article what needs to be done and how not to gain weight during pregnancy.
Meals by trimester
The expectant mother must change her diet to which she was previously accustomed. Food should be healthy, high quality and environmentally friendly, in a word - proper nutrition. After all, harmful foods can disrupt metabolic processes, which can contribute to excess weight, and in extreme cases, the development of pathology in the baby. When a woman's weight exceeds the norm, doctors recommend using a diet for pregnant women.
The average healthy person needs about 2000 calories, and a pregnant woman needs up to 3000 in the first trimester and plus 500 in each subsequent trimester. You need to eat 4-5 times a day. It is undesirable to allow brutal hunger, but there is no need to sit down at the table without an appetite. How not to gain weight during pregnancy?
The diet of a pregnant woman has general principles for all periods, but it should be selected according to the trimester, taking into account the characteristics of each period and the woman’s condition at the current stage:
- Eat in small portions, ideally 4–5 times a day, without overeating.
- Don't overeat at night; if you feel hungry, you can drink a glass of kefir or warm milk.
- Proper nutrition should be balanced in proteins, fats and carbohydrates. And the diet consists of fresh fruits, vegetables, herbs, and seafood. It is necessary to exclude fried, salty, fatty and spicy foods.
- Dishes are prepared by steaming or in the oven.
- All products should be easily digestible and quickly digestible.
First trimester, what is included in the diet?
In the first trimester, the nature of nutrition and lifestyle do not differ from that to which the woman was accustomed before pregnancy. Almost every expectant mother, from the first days of pregnancy, eats what she wants and in unlimited quantities. Often these are “light” carbohydrates - sweets, pastries, cakes and much more. In this trimester, such an unbalanced diet does not entail the appearance of excess weight, since early toxicosis is observed.
It is important to maximize and diversify your diet with various natural vitamins and minerals. Preference should be given to food that has undergone minimal culinary processing. During this period, mothers do not need to strictly control their weight.
In the first trimester, the most important vitamin is folic acid, which can be obtained from the following foods:
- spinach and greens;
- cabbage (white cabbage, Chinese cabbage, cauliflower);
- corn;
- asparagus
You should also give up various bad habits such as:
- alcohol, which is the most toxic drink;
- caffeine and strong tea;
- any energy drinks.
These substances easily penetrate the placenta to the developing fetus and disrupt the circulatory process, its cardiac and respiratory systems. They also carry a ton of calories, which are converted into fat tissue.
Second trimester, how to cope with appetite?
During the second trimester, early toxicosis disappears. I no longer feel nauseous and have no aversion to foods, my appetite returns, and with it the extra pounds. The fetus begins to actively grow, each of its internal organs enlarges. The main component of the diet during this period is protein.
Preference should be given to foods with the highest amount of protein - chicken breast, rabbit meat and beef. It is also important to consume milk and cottage cheese, preferably homemade, so that the baby’s skeleton is strong and does not lack calcium.
Before lunch, you need to eat food high in carbohydrates and protein, and after lunch - purely protein. Before going to bed, you need to drink a glass of kefir or eat some low-fat cottage cheese. As an addition to the diet, you need to add fiber, i.e. fruits, berries and greens - they will help cope with constipation. It is worth reducing the amount of animal fats, but not giving them up completely, because they are a source of energy. Animal proteins are easier to digest in the first half of the day, while plant proteins can be safely eaten in the afternoon and evening.
Third trimester, is it possible to diet and fasting days?
In this trimester, you can go on a protein diet; it will not harm the baby, but will help you not gain weight during pregnancy. There is only one rule: consume protein in the form of lean meat, eggs, dairy products more than before, thereby reducing carbohydrate intake several times. It is important to cook dishes by steaming or in the oven.
An example diet could be like this:
- Breakfast: a slice of whole grain bread with butter, a boiled egg and a glass of milk.
- Second breakfast: fermented baked milk 4%, banana.
- Lunch: soup, chicken pilaf, vegetable salad and a slice of whole grain bread.
- Afternoon snack: nuts, prunes 10 pcs. or dates.
- Dinner: cottage cheese casserole.
- At night: a glass of low-fat kefir.
A woman will begin to recover at tremendous speed in the third trimester. Sticking to a strict diet so as not to gain weight during this trimester is very dangerous and should not be done under any circumstances. The body of mother and baby must receive the necessary nutrients for proper development. That is why the diet must be 100% balanced; if possible, you should consult a doctor. Various greens, vegetables, fruits, milk, meat, fish and eggs - these products contain a set of vitamins and nutrients that mother and baby need.
In order not to gain excess weight, you should give up sweet soda, pork, flour and sweets. You should also consume a minimum of table salt.
- It is advised to carry out fasting days from the 28th week of pregnancy, all organs and systems of the fetus are formed, so a small diet will not hurt.
- Unloading can be done only once every 7–10 days, not more often.
- Eat 5-6 times in small portions.
- On the day of unloading, drink at least 1.5 liters of water, preferably clean and natural.
- You can also alternate products. The first day of the first week is only kefir, the next week - apples, etc.
Weight loss with this diet is facilitated by avoiding salt and sugar, which retain fluid in the body. In any case, the doctor must decide on the need for unloading, and he will also help you choose a menu.
Sport and its beneficial qualities
The next stage is an active lifestyle. Exercise and various sports will help a woman not gain weight and stay in shape. If you haven't exercised before, it's never too late to start. Any set of exercises while expecting a baby should be based on the basic rules:
- The workout must begin with a warm-up to reduce the risk of injuring joints and muscles.
- The load should remain in your comfort zone; there should be no soreness or overexertion during pregnancy.
- After classes, you should be left with a feeling of vigor and increased strength, but if the opposite is true, it is recommended to reduce the load.
- Any workout should end with relaxation or stretching.
The sports opportunities for a modern woman are quite large. Water aerobics, yoga, Pilates and walking are all things you can do to train your muscles, prepare them for childbirth, and also avoid extra pounds.
Sport has the most beneficial effect on the body and helps:
- The body will get into the desired shape after childbirth.
- Get rid of excess weight.
- Childbirth will be more successful and much easier if the body is prepared for it.
Water aerobics are exercises with elements of regular aerobics, only they are performed in water and give quick results. During exercise, a large number of calories are burned. Water relaxes, all movements made in water become smooth, which pregnant women really like. Increasingly, doctors prescribe this sport if the expectant mother gains weight above normal. The biggest advantage of water aerobics is that after it practically no one gets tired, but, on the contrary, the feeling of lightness and cheerfulness remains for the whole day.
Each body is individual, so before going to the pool or gym you need to consult a doctor about building a training program.
Pregnancy is a time of change! This is an excellent motivation to change your lifestyle, daily routine and nutrition system. It should be noted that if you accustom yourself to proper nutrition and an active lifestyle during pregnancy, then after the birth of your baby this will become a habit that will help you maintain a beautiful figure and health for many years.
Modern women always want to look 100% - even while pregnant. But friends and relatives are afraid of weight gain, because during pregnancy “you need to eat for yourself and for the baby.” But is it true that everyone’s figure deteriorates and gaining a huge number of kilograms is inevitable? What can you do to avoid gaining too much weight and get into shape quickly?
Dynamics of weight gain
In fact, all expectant mothers gain weight - this is a natural process. However, most of the weight consists of the weight of the uterus, the developing placenta and amniotic fluid, as well as due to the increase in height and weight of the baby himself.
A small percentage of the weight appears due to tissue swelling, and the mother stores a little more as fat during breastfeeding - this is all inherent in nature and is ensured by the action of estrogen.
This weight gain will ensure health and will not greatly affect the mother’s figure during pregnancy and after it. But gaining extra pounds during pregnancy is a health problem during childbirth, as well as psychological discomfort and the cause of unnecessary worries for a woman. Therefore, it is necessary to know what normal limits are acceptable for weight gain.
How much weight gain will be
Weight gain depends on the woman’s body type and her initial weight before pregnancy - if the girl was a skinny model with an asthenic body type, her nature will first bring her to a normal weight, and then add additional kilograms to the baby and its development. That is, on average, such women add from 15 to 17 kilograms of weight.
If the expectant mother is a woman of average build, weight gain is considered normal in the range from 10 to 13 kilograms. For initially overweight women, it is necessary to lower the bar to 7-9 kilograms.
Moreover, weight gain during pregnancy is uneven - in the first half of pregnancy, weight can be stable, and in the first weeks it can even decrease due to toxicosis. As your belly grows, your body weight will begin to gain - you will gain your maximum weight by about 35-36 weeks of pregnancy; in preparation for childbirth, your weight will decrease slightly.
Many women think that by limiting nutrition, the baby will not be large and giving birth will be easier. However, a child has his own weight and height program, it depends on genetics and gender. If you starve, the baby will take the nutrition it lacks from your body, and you will suffer during and after childbirth. In addition, nutritional deficiencies can lead to a weakening of your and your baby’s immunity, complications during and after childbirth.
Why might the weight be higher?
There are a number of reasons not related to nutrition and overeating that cause a sharp increase in weight - it is difficult to influence them, usually these are age-related changes, over the years the body becomes more thrifty. Other reasons may be carrying twins or large fruit, excess amniotic fluid and accumulation of edematous fluid.
Excessive weight gain requires consultation with a doctor, because sometimes it is a signal of such serious diseases as Rh incompatibility and the onset of gestosis.
How to avoid gaining more than you need?
How not to gain weight during pregnancy / shutterstock.com
No new techniques in the fight against being overweight during pregnancy cannot be used, only methods that are safe for the fetus and mother are permissible. Diets are prohibited, especially if they are strict or vegetarian diets and fasting. These methods will not reduce weight, and the baby's development may be stunted due to nutritional deficiencies.
For pregnant women, reasonable nutrition and the associated loads are recommended - this is special fitness for pregnant women, yoga or just a gymnastics complex.
It is important to burn enough calories and not lie on the couch at home. Pregnancy is not a disease, and you can lead a completely active lifestyle - work, travel and engage in physical activity. All this will give you the opportunity to burn more calories, and then excess fat will not linger in the body.
Discuss the issue of physical activity with your doctor: if he does not mind, sign up for swimming, water aerobics or gymnastics classes. It is better to conduct classes with a trainer, he will help you not to overwork and use all your muscles. There are also special groups fitness for pregnant women - usually they are few in number, which allows trainers to pay more attention to each expectant mother.
In addition to the expenditure of incoming energy, it is necessary to balance its income, bringing nutrition to the principles of proper nutrition. Pregnancy is not a reason to overeat, eat at night and at night, abuse salty and sweet foods, even if you really want to.
It is better to eat food in fractional portions and often - on average, about six times a day. This, by the way, will help cope with heartburn and constipation . The calorie content of the daily diet should not exceed 2300-2500 Kcal.
If your weight increases
If you start to gain weight sharply, and there are no painful reasons for this, perhaps you don’t move much, and you have a lot of carbohydrates in your diet. To reduce increases you can practice fasting days - it is useful and non-tiring, unlike diets.
If you gain a lot, especially in the summer, switch to vegetable and fruit dishes - they are very satiating and have few calories. Just don’t forget to complement them with boiled, stewed or baked meat and fish. Add whole grain breads and cereals to your diet. Dairy products are good for satiation - eat cottage cheese and cheese, fermented baked milk, drink kefir and milk.
Replace your last meal with dairy products. But don't skip breakfast - it adjusts metabolism and gives you strength and energy for the growth of your baby.
In general, with a healthy diet and no health problems, excess weight is rarely a problem. Typically, excess fat accumulates when sitting at the computer, lying in front of the TV and eating buns - an active pregnant woman has no problems with weight.
Alena PARETSKAYA
From the moment of pregnancy, a woman pays special attention to the issue of nutrition. The development of the fetus and the preservation of the health of the mother depend on its quality.
The influence of nutrition on fetal development and maternal weight
The health of the mother is the key to the healthy development of the unborn baby. Proper nutrition is the main link between these two organisms. Deviations from this principle contribute to the development of a number of complications:
- late toxicosis
- loss of protein in urine
- high blood pressure
- premature birth
- miscarriage
- premature placental abruption
- anemia
- weak labor
- decreased blood clotting during the postpartum period
For the full functioning of a woman’s body, energy is needed. In normal conditions, the average woman’s body needs to consume about 2000 kcal per day. The expectant mother needs to receive 2500 kcal at the beginning of pregnancy and approximately 2900 kcal per day by the end of the third trimester. At the same time, you should regularly monitor your own weight.
Weight change
While waiting for a baby, weight gain cannot be avoided. This occurs due to an increase in the amount of fluid in the body, preparation of the breast for feeding, growth of the uterus, fetus and placenta, and the deposition of small fat reserves.
Weight gain depends on various reasons. If previously a woman’s weight did not reach the norm, then during this period of life it will rapidly increase. Tall women will gain more kilograms. Those who have previously experienced edema and are unable to cope with increased appetite are at risk. We should not forget about age. The older a woman is, the more likely she is to gain weight after childbirth, during and after pregnancy.
To further maintain her figure, a woman should weigh herself systematically, take control of her diet and consult a doctor for individual advice. An experienced specialist will tell you what your diet should be so as not to gain excess weight during pregnancy.
An expectant mother, like no one else, thinks about what to eat so as not to gain weight when she is pregnant. First of all, you need to monitor the amount of protein food. The daily protein requirement is 100 - 120 g. Meat and dairy products, fish, cheese, and eggs cannot be excluded.
Food rich in carbohydrates is allowed to be consumed in the amount of 350 - 400 g per day. Do not indulge in sweets, white bread, rolls, pasta. Otherwise, extra pounds will become a headache for the expectant mother. After childbirth, the consumption of carbohydrate foods should be reduced, otherwise the risk of gaining weight increases.
The norm for fat is approximately 80 g per day. Vegetable oils include: corn, olive or sunflower. Among the animals - creamy and baked. Lard, margarine and all kinds of substitutes are excluded. A slight increase in the norm by the 3rd trimester is acceptable.
Vitamins ensure the full development of the fetus. What can you eat to get vitamins through food? Vegetables of bright sunny colors contain vitamin A. Brown rice, peas and flour contain vitamin B. Berries, sea buckthorn, sweet peppers and citrus fruits will provide the body with vitamin C. To obtain vitamin D, fermented milk products and fish liver are needed. And eggs, liver, beans, cereals, and nuts contain vitamin E.
Any greens are a source of folic acid. Green vegetables and nuts will provide the body with calcium. Unrefined grains, meat products, and fish will replenish the phosphorus balance. Watermelons contain magnesium. Mushrooms, spinach and raisins are needed to enrich the body with potassium. Iron is found in greens, fruits and egg yolks. And table salt is a source of sodium.
An expectant mother does not always manage to fully balance her diet. From the point of view of doctors, a woman should follow a diet. But this word should mean certain rules for eating:
1.The quality of products must be higher than quantity. The selection of products must be careful. Don't overeat
2. You need to eat 5 – 6 times a day in small portions. Healthy snacks in the form of fruits, vegetables or yogurt are allowed. For convenience, you can create a menu for every day
Sports during pregnancy
Women are interested in the secrets of maintaining their figure both before pregnancy and after childbirth. If pregnancy proceeds without complications, sports exercises will be beneficial. However, physical activity should not create a feeling of discomfort or be a burden.
Shakes, falls, overheating or hypothermia are unacceptable. The following sports are prohibited:
- jumping
- aerobics
- diving
- water skiing
- long distance running
- skiing
- lifting weights
Any type of stretching, sudden swings, or strong back arching are also prohibited.
If a pregnant woman is not prescribed bed rest and does not undergo special treatment from a gynecologist, and there is no threat of miscarriage, then she is allowed to walk, climb stairs, and swim. If you are interested in yoga, it is better to trust an instructor who professionally does gymnastics for pregnant women. Exercises on fitball and Pilates are useful.
If a woman is tormented by the thought of how not to gain weight during pregnancy, with the permission of the attending physician, it is still worth paying attention to sports. However, you should know that by the 8th month, any loads should be stopped. Among the contraindications to physical activity are diseases of the cardiovascular system, liver and kidneys, chronic appendicitis, polyhydramnios, placenta previa, purulent processes, toxicosis, uterine bleeding. In these cases, it is better to pay attention to morning exercises and regular walks.
Contrary to popular belief, how the expectant mother eats during pregnancy determines not only weight gain during pregnancy, but also conditions such as dizziness, leg cramps, and whether the unborn child will be overweight. So, the second trimester of pregnancy by week - and lists of healthy foods.
14-16 weeks of pregnancy: can pregnant women eat sweets?
Goodbye morning sickness! Finally, the condition of the expectant mother is stabilizing. But if you value good health and want it to continue to please you, then it’s time to take full responsibility for the quality of the substances supplied. After all, it’s very easy to gain weight starting from this period! And this is not just an aesthetic problem. Excess weight includes dangerous pregnancy complications such as gestational diabetes, high blood pressure and even preeclampsia, a form of severe pregnancy.
If in the first months of pregnancy, due to frequent nausea, you either did not gain or even lost weight, then the second trimester of pregnancy, along with relief from ailments, will surprise you with a significant increase in appetite. Our body takes a course towards anabolism: this is a type of metabolism in which the body accumulates substances and is actively engaged in the construction of tissues.
Thus, bodybuilders are even ready to take artificial hormones in order to tune the body to anabolism and, as a result, build muscle mass. And for pregnant women, this mode turns on naturally! So if you do exercises for pregnant women and eat enough protein foods (1.5-2 g of pure protein per 1 kg of body weight), you will be able to strengthen the muscular system more easily than at any other time in your life. thereby making the body strong enough for a successful natural birth. Of course, you won’t look like a bodybuilder, but normal female muscles in good shape will greatly help a young mother cope with a three-kilogram live dumbbell, which will only become heavier over time.
Often pregnant women complain of dizziness. The fact is that in the first months of pregnancy the amount of insulin increases, which allows the body to use all the glucose in the blood. This means that its amount in the bloodstream may periodically fall below normal levels. So my head is spinning.
But it is better to respond to this behavior of the body not with fast carbohydrates (sweets, flour, potatoes, polished rice), but with slow carbohydrates - fruits, vegetables, herbs, whole grains, etc. Then the amount of glucose in the blood will not jump up and down, every now and then making itself felt with dizziness, but will be stably maintained at the proper level.
Moreover, due to increased sensitivity to glucose, sweets and starchy foods in a pregnant woman’s body turn into fat much faster than in a normal non-pregnant state. So pregnancy is the worst time to indulge in sweets, unless, of course, you want to turn into a bun.
17-20 weeks of pregnancy: best sources of protein during pregnancy
The child's body grows, and he needs more and more building materials - protein. Nitrogen accumulates in the mother's body. Starting from the 17th week, the body retains about 2 g of nitrogen per day. So many legumes, champions in their content, are completely in vain blacklisted for fear of flatulence. If you introduce them into your regular diet, there will be a minimum of gases, but the benefits of lentils, mung beans, chickpeas, and green peas are still enormous!
Some legumes are superior to meat products in protein content. They are best when sprouted. Then the proteins are converted into ready-made amino acids, and the body needs a minimum of time and effort to absorb them. In addition, sprouted legumes become softer and can be cooked for just a couple of minutes, which more effectively preserves their nutritional properties. Lentils just need to be poured with hot water, and green peas are good as is!
Protein metabolism during pregnancy requires a supply of sufficient amounts of all amino acids more than ever. So it makes sense to consider how much protein you eat per day and vary your sources. Pay attention to other plant foods rich in protein: nuts (walnuts, almonds, pistachios, pine), seeds (flax, sesame, hemp, sunflower, pumpkin), pseudo-cereals (quinoa, buckwheat, amaranth).
And even in the fifth month of pregnancy, many note that they seem to have a second wind. Let's support this wonderful state! Let's create all the conditions for the body to breathe easily. Oxygen exchange accelerates as the baby grows. Blood volume is increased, which means the overall ability of red blood cells to carry more and more oxygen for both bodies is now even better! Daily walks for at least an hour, or preferably several, and regular ventilation of the premises (several times a day, and especially before bed) - this is what will increase the amount of oxygen that is so necessary for the health of the expectant mother and baby!
21-24 weeks of pregnancy: vitamins from natural products
Progesterone and estrogens continue to take care of the baby’s development and the transformation of our body. Both of these hormones affect mineral metabolism, storing calcium and other minerals for the baby's growing body. Review your diet for micro- and macroelements! Some body signs will help us recognize possible deficiencies.
For example, pigmentation that was previously unusual for a woman during pregnancy can, of course, appear. This is normal and usually goes away after childbirth or breastfeeding. The breast halos darken, a line appears on the abdomen, and sometimes chloasma and freckles appear. But if the pigmentation is quite strong, this may indicate a lack of vitamin B9. Urgently return the yellow pills to your diet and eat more greens.
If your legs cramp during pregnancy, this may indicate an excess of accumulated phosphorus or a lack of calcium. Physical activity helps to utilize phosphorus: walking, swimming, exercises for pregnant women, etc. After all, phosphorus bases are the first to be used for the resynthesis of the universal ATP molecule, which accelerates with regular exercise. Are you moving enough?
Calcium can be quickly replenished in large quantities from foods that are champions in its content. Do you think it's dairy? But no! There are only 150 mg of this element in 100 g of milk. But in sesame and poppy seeds per 100 g there are 1000 and 1500 mg of calcium, respectively. It is recommended to germinate the seeds a little (this is their most bioactive form) and grind them in a coffee grinder for maximum absorption. You can use them to make tahini paste or vegetable milk. It is tasty and will very quickly fill the deficiency of calcium that is so necessary for both you and your baby.
The amount of blood, which has gradually increased in recent months, is already becoming significant in volume. The body produces more and more red blood cells, so it's worth checking if you have enough iron-rich foods in your diet. In addition to animal products, these are: whole grains, legumes, beets, spinach, cauliflower, broccoli, pomegranates, apples, plums and prunes, persimmons, dogwoods, raisins, dried apricots, figs and all types of nuts.
In principle, in order to receive all the necessary micro- and macroelements in their natural form, it is worth introducing into your diet foods that are natural multivitamin and mineral complexes, and these are seaweed and pollen (if you are not allergic to bee products). They contain almost everything that the female body needs in this regard.
All that remains is to add a sufficient amount of something sour - vitamin C (without it, most other vitamins are not absorbed), orange vegetables - vitamin A, unrefined vegetable oil - vitamin E, and the sun for the natural production of vitamin D. The very minimum is to sit for 10 minutes with an open window, although would be partially exposing the body, regularly, 2-3 times a week. It’s better, of course, to catch sunny days, but ultraviolet light also penetrates well through clouds. This way, of course, you won’t tan too much, but you will create conditions for the synthesis of vitamin D in therapeutic doses. If these conditions are met, your mineral and vitamin metabolism will be in perfect order!
25-27 weeks of pregnancy: how not to gain excess weight
This month of pregnancy can be called transitional. The body begins to adjust to the catabolic mode, that is, the breakdown and utilization of stored substances to obtain energy from them. And if you have accumulated a certain amount of fat, it’s time to put it to work! Let's look at our lipid metabolism.
Not all the fats we consume go into the subcutaneous layer. In addition to providing energy, lipids protect organs, they are used to build membranes, that is, cell membranes, and some hormones and vitamins. Just think, 60% of our brain is made up of lipids!
But within us, the process of building a completely new human central nervous system is in full swing! The picture is clear - we really need fats. Moreover, both unsaturated and saturated, that is, those that are in solid and liquid states at a temperature comfortable for humans.
The fact is that the body uses different types of fats for different functions. It is recommended to use them in a 50/50 ratio. So yes to butter, coconut oil, avocado oil, and unrefined olive oil! And the expectant mother should show special respect to flaxseed. After all, essential fatty acids omega-3 and omega-6 can be obtained from it in the right quantity and ideal ratio, which allows us to avoid inflammatory processes in the body and even make us more beautiful, fresh, and attractive!
As for the fat that is stored in reserve, its accumulation occurs in special cells - adipocytes. They can be present in different quantities in different parts of the body and are capable of increasing in size. The total number of adipocytes is increased in those whose mothers gained excess weight during pregnancy. So, by staying in shape while you're expecting your baby, you're not only keeping your own body attractive, but you're also laying the foundation for your unborn baby's natural tendency to be slim.
The hormone leptin regulates the processes of fat deposition, and also participates in energy metabolism and appetite regulation. Due to an imbalance with it, a person may become hungry, and it will be difficult for him to feel full, even if he has already eaten. In naturally thin people, it is present in the blood plasma mainly in bound form (lucky you!).
One of its functions is to transmit a signal to the brain about the size of adipose tissue. Too rapid weight gain may be due to a disruption in the interaction of leptin with its receptors in the hypothalamus. Its concentration increases in the blood at night, and if you do not sleep enough or poorly, your metabolism is disrupted.
But the growth hormone somatotropin (GH) is responsible for lipolysis, that is, the breakdown of fat. Its synthesis occurs in the deep phases of sleep. And this also indicates a direct connection between lipid metabolism and the quality of rest. Therefore, it makes sense to think through and implement measures to improve sleep.
The simplest rule is to accustom yourself to going to bed early, because every hour of sleep before midnight is several times higher in quality than the rest of the hours. In addition, according to research from Harvard University, the more time you spend in the evening under artificial light, the more the production of melatonin is delayed and the synthesis of ghrelin, a hormone that provokes appetite and the desire to snack, increases - even if the body no longer objectively requires food today.
01/22/2018 23:43:47, Marino4ka91