What Nutrition Needs for 14 Weeks of Pregnancy
1, folic acid: early pregnancy is an important period of fetal tissue and organ differentiation, it is best to eat more foods containing folic acid, because it has hematopoiesis, prevention of fetal neural tube defects and fetal malformations. However, according to a survey conducted in Taiwan in the Republic of China in 2002, only about 2% of pregnant women lack folic acid, so most pregnant women do not need additional folic acid supplements.
Recommended food: liver, kidney, lean meat, dark green vegetables, fish, whole grains, citrus fruits, etc.
2, vitamin a: This type of vitamin can help cell differentiation, is indispensable for the development of the eyes, skin, teeth, and mucous membranes, but excessive intake can also lead to defects such as cleft lip and palate, congenital heart disease. Generally speaking, the integrated vitamins sold in the market have high levels of vitamin A. Pregnant women are not suitable for consumption. Pregnant women should purchase special vitamins for pregnant women. Nutritionists recommend that if a pregnant woman eats a balanced diet on weekdays, the intake of vitamin A from a normal diet is sufficient.
Suggested food: dark green vegetables, fruits, etc.
3. Calcium: In order to help fetal skeletal development and maternity, it is necessary to take more calcium. During lactation, to increase milk, it is best to eat more calcium-containing foods.
Recommended foods: dried fish, soy products, eggs, milk, green vegetables, radish, cauliflower, eel, oysters, cabbage, shrimp, oysters and so on.
4. Iron: Pregnant women should take enough iron to provide the blood during pregnancy and the large amount of blood lost during production.
Recommended foods: egg yolks, meat, liver and other organs of animals, egg yolks, cereals, dark green vegetables, peaches, almonds, raisins, shellfish and so on.
5, sodium: pregnant women if high-risk pregnancy, such as pregnancy-induced hypertension, toxemia pregnancy, etc., should control the sodium (salt) intake.
Foods that are avoided: salinity products, halogen products, vegetarian foods, canned processed foods, etc.
6, vitamin c: vitamin c has the effect of strengthening the immune system; and vegetarian maternal can eat more vitamin c, in order to facilitate the absorption of iron.
Recommended foods: citrus foods, guava, tomatoes, strawberries, green vegetables, cauliflower, cabbage and so on.
7, protein: This is the same nutrients that pregnant women and maternity are all very much in need, can get in the normal normal diet, so don't worry too much.
Recommended foods: animal protein, such as eggs, milk, meat, fish, etc.; vegetable protein, such as soybean milk, tofu and other soy products.
How to eat Mummy during pregnancy 14 weeks
1, three meals timing
If you are busy, you should return your time to yourself. The best time to eat is 7 to 8 o'clock for breakfast, 13 o'clock for lunch and 6-7 o'clock for dinner. The best time to eat is 30-60 minutes. The process of eating should be calm and happy.
2, three meals a day
All meals should not be neglected or merged, and the serving size should be sufficient. Each meal accounts for one-third of the required calories a day, or it is inverted pyramid type - breakfast is rich, lunch is moderate, and dinner is small.
3, three meals fixed point
Develop a regular eating habit; if you want your baby to eat at the table and concentrate on eating at the table, then you should fix it in a warm and welcoming place when you are eating now, and try not to influence or beat it by outside interference. Broken meals.
4, balanced and varied
The nutrients needed by the body are obtained from food as much as possible instead of desperately supplementing vitamins. Since there are still many nutrients still undiscovered, it is recommended that you change the type of food and eat 15 different types of food each day.
5, mainly raw food
Many mothers used to have trouble eating vegetables, dinners, biscuits, candy, hamburgers, and cola. Of course, it is very important to develop habits, but if mothers are pregnant, they should try to eat more raw foods such as grains and vegetables. , fresh fruit ... ... cooking methods to retain the original flavor of food, less use of spices, eat less junk food, so that the baby is still used to such a diet when the stomach, plus the future of the training, I believe the mother must Can do more with less.
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