Phase II Nutrition Pregnancy and lactation
Folic acid is an additional supplement in the diet of pregnant women ditambakhan. The need is about the size of 200 mg per day. Pregnant women may increase the need for folic acid from foods such as breakfast cereals, bread, bread wheat and milled flour or bread, green vegetables (cabbage, broccoli, spinach, sprouts, fresh beans), can also nuts. Must be considered, folic acid can be easily damaged when cooked, so make sure you cook the vegetables with the amount of water and time is short. Most pregnant women in the age ready to have low iron levels. That's why iron stores (or hemoglobin) is always measured during pregnancy. If found pregnant women with low iron kadarzat then she said to suffer from anemia. To overcome doctor or midwife who examined will usually give iron supplements. So as not to iron deficiency is a good idea to eat foods rich in iron. Both of animal and vegetable products.
Source of iron derived from vegetable products such as roasted beans and peas nuts, green leafy vegetables (spinach, broccoli, dried apricots) and all bread wheat. While derived from animal products diantarany eggs, slices of red beef, pork or goat.
The body seems not easy to absorb iron in plant foods, but vitamin C (found in citrus fruits, dried raisins, green vegetables) increase absorption of iron. Conversely, tannins found in tea can reduce iron absorption. So, eat foods rich in iron and contain vitamin C (eg a glass of orange juice and a bowl of cereal) is better than a cup of tea.
Another thing that is not less important is the attention to the consumption of liver and heart despite all its products, such as liver pate and sauces, is the best source of iron. These materials also contain a high concentration of vitamin A that if the amount berlebiha, can lead to accumulation in the liver and cause serious illness in infants.
Vitamin A product derived from a case of green vegetables, orange and yellow fruits and vegetables growth form known as carotenoids in food ingredients, and these substances have health benefits. This substance is also widely found in citrus, mango, carrots, sweet potatoes, apricots, tomatoes and succulent fruits.
To help your body absorb and use iron and nutrients from food, many pregnant women should eat foods that contain vitamin C. The sources of vitamin C is good is an orange, lemon, raisins, strawberries, kiwi fruit, peppers, tomatoes and green vegetables. Pregnant women should eat at least five portions of fruit or vegetables a day.
Vitamin D which is sometimes expressed as "sunshine vitamin" because the vitamin is formed when the body is exposed to sunlight are also necessary for the manufacture of calcium and phosphorus that are needed in its infancy, especially in the formation of bones and teeth.
This vitamin is only found in some fortified foods such as butter and cheese low fat sow, cereals, meats and fish oil dati little milk and eggs. Another thing that also must be considered the number of pregnant women is to ensure adequate calcium intake. Foodstuffs which are excellent sources of calcium include dairy products, like cheese and yogurt, bread, green vegetables, fish with soft bones like salmon and sardines, dried apricots, whole grains, tofu, orange juice and milk
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