Female health, especially before conception and after childbirth is very important. That’s why it’s imperative to adopt a healthy routine and practice pre-, inter-, and post-exercise habits. pregnancy To increase the chances of having a healthy baby and a healthy self. This is because your body needs to prepare for pregnancy beforehand.
“Before and during pregnancy, the basic principles of health are: eatEat plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.first and most important The step is to do a BMI test and also a test to identify the underlying medicine Problems such as PCOS/PCOD and thyroid. This is followed by tests for current levels of important vitamins such as iron, protein, calcium, and D3. B12 is extremely important. Based on diagnosis diet Planning should be planned with nature supplement It’s about shedding excess pounds, reducing your fat percentage and starting to prepare for a healthy body,” said Richa Pendake, founder and CEO of Nutrizoe.
However, there are some nutrients that deserve special mention when it comes to that. pregnancy and postpartum diet. According to Pendake, this tops the list
Vitamin B not only prevents aggravation but also problem It is associated with the developing brain and spinal cord, but also increases the chances of conception. Consume 400 micrograms (mcg) of folic acid or folic acid the day before conception and 600 to 1,000 micrograms of folic acid or folic acid daily during pregnancy. It is highly recommended to take. Fortified cereals are a good source of folic acid.Dark green leafy vegetables such as spinach, asparagus, and citrus fruitand dried beans, peas, and lentils are excellent sources of naturally occurring folic acid.
calcium and vitamin D
These nutrients strengthen the bones and teeth of mother and baby.Supports calcium health Functions of the circulatory, muscular and nervous systems. 1,300 milligrams of calcium and 600 IU/day of vitamin D pregnancy is the appropriate intake. Good sources of calcium and vitamin D are milk, yogurt, cereal, cheese, eggs, and plenty of sunshine.
Proteins play a pivotal role in promoting cell growth. baby and one of the most important nutrients. 71 grams of protein per day is essential and comes from both vegetable and non-veg options such as paneer, tofu, lentils, soybeans, rajma, chickpeas, oats, eggs and chicken.thick whole grain food Also, add fiber to prevent constipation.
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the human body is made of iron hemoglobin, is a protein in red blood cells that carries oxygen to body tissues. During pregnancy, the body needs twice as much iron as a woman normally needs. Your body needs this iron to make more blood to oxygenate your baby.
“If your iron stores are low or you don’t get enough iron during pregnancy, you can develop iron deficiency. anemia, I have a headache and feel tired.severe iron deficiency anemia Pregnancy also increases the risk of premature birth, low birth weight, and postpartum depression. You need about 27 mg of elemental iron per day.good sauce It contains spinach, oranges, beets, beans, fish and oats,” Pendake explained.
that is was suggested Combine iron with vitamin C-rich foods such as orange juice, tomato juice, and strawberries. pregnancy, may decrease iron absorption when taken together. Calcium-fortified varieties can therefore be avoided. Finally, stay well hydrated as there is no substitute for this. In addition to improving your physical condition, you need to drink at least 3 liters of water every day. happiness Also for swelling and puffiness that occurs during pregnancy.
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