http___www.pregnancycalculatoronline.com_ga_2015_03_12_pregnancy-diet-finale__1.xml
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Whilst regular adult women require around 18mg of iron per day, you will require about 27mg as part of a pregnancy diet. That is, your bodies need for iron on a pregnancy diet will go up by about a half. The best source of iron you will find is red meat. Whilst some organ meats contain good amounts of iron, they are not really that safe to consume whilst you are pregnant. You can also get good amounts of iron from green fibrous vegetables, legumes such as lentils, kidney beans, and chickpeas. There is also a range of iron supplements, and foods artificially fortified with iron. A pregnancy diet will also require good amounts of Zinc. This mineral is mainly important because it is one of the buliding blocks of your bodies’ cells. Not to mention its responsible for your olfactory (i.e. smelling) senses and your sense of taste. It also has an important role in maintaining your bodies immunity. A Lack of Zinc can result in a variety of birth complication risks, so it is important you get enough in your pregnancy diet. Its recommended pregnant women over 19 get at least 11 milligrams of zinc per day. Red meat is again a great source for this mineral, but other protein sources such as chicken and shellfish contain high proportions of Zinc too. You will need to be careful with shellfish as some contain high levels of mercury which can be harmful to you especially whilst pregnant. Other good sources of Zinc include Milk, Spinach, Chikpeas, Pumpkin Seeds and Baked Beans. Iodine is vital for the proper function of the thyroid gland, which is especially under pressure while you are expecting and thus needs to be catered for with your pregnancy diet. The thyroid is responsible for the regulation of hormones which affect the bodies metabolism, and also its growth and development. Lack of iodine can result in the development of a goitre. The recommended iodine intakes on a pregnancy diet are around 220 micrograms (mcg) per day. This changes to 270mcg per day whilst you are breastfeeding. Iodine is available from most seafood and kelp, so ensure you have at least two to three servings of seafood per week. Dairy and eggs also contain good levels of iodine. You may also wish to invest in a supplement which contains iodine during your pregnancy diet.
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Cé a cheangal ar mhná fásta rialta ar fud 18mg iarainn in aghaidh an lae, beidh tú a cheangal ar thart ar 27mg mar chuid de d'aiste bia toirchis. Is é sin, Ní mór do chomhlachtaí chun iarann ar uacht aiste bia toirchis dul suas ag thart ar leath. Is é an fhoinse is fearr de iarainn gheobhaidh tú feoil dhearg. Cé roinnt meats orgán bhfuil méideanna maith de iarainn, nach bhfuil siad i ndáiríre go sábháilte a ithe ag an am céanna go bhfuil tú ag iompar clainne. Is féidir leat freisin méideanna maith iarainn ó glasraí glas fibrous, pischineálaigh nós lintilí, pónairí duáin, agus chickpeas. Tá réimse na forlíonta iarainn ann freisin, agus bianna daingne saorga le iarainn. Beidh aiste bia toirchis cheangal, freisin méideanna maith de since. Is é seo an mianra tábhachtach go príomha toisc go bhfuil sé ar cheann de na bloic buliding de do chomhlachtaí’ cealla. Gan trácht ar a chuid freagrach as do olfactory (I.E. smelling) senses agus do tuiscint ar blas. Tá sé freisin ar ról tábhachtach i do chomhlachtaí díolúine a choimeád ar bun. Is féidir Easpa since mar thoradh ar éagsúlacht na rioscaí complication breithe, mar sin tá sé tábhachtach go bhfaigheann tú go leor i do aiste bia toirchis. A mná molta ag iompar clainne thar 19 a fháil ar a laghad, 11 milleagram de since in aghaidh an lae. Tá feoil dhearg arís foinse iontach do seo mianraí, ach foinsí eile próitéine, mar shampla sicín agus sliogéisc go bhfuil cion ard de since freisin. Beidh ort a bheith cúramach le sliogéisc mar go bhfuil roinnt leibhéil arda de mearcair is féidir a bheith díobhálach duit go háirithe ag an am céanna ag iompar clainne. I measc na bhfoinsí maithe eile de since Bainne, Spionáiste, Chikpeas, Síolta Pumpkin agus Pónairí bácáilte. Tá Iaidín ríthábhachtach don feidhm cuí an fhaireog thyroid, atá go háirithe faoi bhrú agus tú ag súil agus dá bhrí sin is gá a freastal le do aiste bia toirchis. Tá an thyroid freagrach as an rialáil hormóin a théann i bhfeidhm ar an metabolism na comhlachtaí, agus, freisin, a fhás agus a fhorbairt. Is féidir le Easpa iaidín mar thoradh ar an fhorbairt ar goitre. Na hiontógálacha iaidín molta ar aiste bia toirchis thart 220 micrograms (mcg) in aghaidh an lae. Athruithe sé seo le 270mcg in aghaidh an lae ag an am céanna go bhfuil tú ag beathú cíche. Is Iaidín ar fáil ó chuid is mó bia mara agus ceilpe, mar sin a chinntiú go bhfuil tú ar a laghad dhá go trí servings bia mara in aghaidh na seachtaine. Déiríocht agus uibheacha bhfuil leibhéil mhaithe iaidín freisin. B'fhéidir gur mhaith leat freisin chun infheistíocht a dhéanamh i forlíonadh ina bhfuil iaidín le linn do aiste bia toirchis.