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We’ve spoken about the building blocks of a pregnancy diet before but hey let’s speak about it again. There will be few points in your life where ensuring you are getting adequate vitamins and minerals is more important. Not only this, but a lot of people will be chomping at the bit to give you their 2 cents of advice, whether it is correct or not. Let’s talk about a pregnancy diet. The first thing most people will mention is adequate protein. It is true that you must maintain a diet with adequate protein as part of a pregnancy diet Protein is a building block for the body, and helps to build and repair tissues. It’s also responsible for creating enzymes and hormones. The recommendation for pregnant women is around 70-75 grams of protein per day. Some good sources of protein include your lean meats such as chicken, reduced fat beef, certain cuts of fish, and game meats. You can also substitute these with ready to eat protein products such as whey based milkshakes and protein bars. Watch the sugar content with the latter, as you don’t want to risk sugar crashes. Green fibrous vegetables, seeds, nuts and dairy can be good secondary sources of protein. Let’s talk about Fat now. Most of you would already be aware that not all fats are bad for you, in fact some fats can be very beneficial for your health and the health of your developing child. They are vital during your pregnancy diet. Unsaturated fats are the ones we want to aim for. These are responsible for the development of many vital parts of your child including their vision, nervous system and the brain itself. Fats also help deliver minerals to your body. Vitamins D, E and K are all fat soluble. Some good sources of fat you can consume (keeping in mind the energy content) include fatty fish such as salmon and albacore tuna. Nuts such as almonds, walnuts, pine nuts and natural peanut butter. Seeds such as flax seeds and sunflower seeds. Also you can use liberal amounts of olive oil in foods. Carbohydrates are important for three main reasons. For one whilst you are pregnant you are going have you energy sapped far quicker. Carbohydrate based foods provide quick release energy to keep you on the go as part of your pregnancy diet. Second, carbs travel the quickest via the placenta to your baby. The right carbs also contain nutrients which fend off and scavenge free radicals in your body. Where you can, stick to complex carbohydrates. Complex carbs are things like oatmeal, brown rice, quinoa, whole grains. Legumes such as lentils, chikpeas, and kidney beans are complex carbs. Most vegetables are considered complex carbs too, so things such as Zucchini, Asparagus, Cucumbers, Broccoli, Peas and more all fit the profile. Stay tuned, tomorrow we’ll get a bit more detailed about which specific vitamins and minerals are required for nutrition during pregnancy.
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Táimid tar éis labhairt mar gheall ar an bloic thógála de aiste bia toirchis before but hey let’s speak about it again. Beidh a bheith ann roinnt pointí i do shaol i gcás ina a chinntiú tú ag fáil vitimíní agus mianraí leordhóthanach bhfuil níos tábhachtaí. Ní amháin sin, ach beidh a lán de na daoine a bheith chomping ag an beagán a thabhairt duit a 2 cent de chomhairle, cibé an bhfuil sé ceart nó nach bhfuil. A ligean ar labhairt faoi aiste bia toirchis. Is é an chéad rud go mbeidh daoine is mó a lua próitéin leordhóthanach. It is true that you must maintain a diet with adequate protein as part of a pregnancy diet Protein is a bloc tógála don chomhlacht, agus cabhraíonn sé a thógáil agus fíocháin a dheisiú. Tá sé freagrach freisin as einsímí agus hormóin a chruthú. Is é an moladh do mhná torracha ar fud 70-75 gram de próitéine in aghaidh an lae. I measc roinnt foinsí maithe próitéine do meats lean, mar shampla cearc, mairteola laghdaithe saill, laghduithe áirithe na n-iasc, agus Feoil cluiche. Is féidir leat a chur in ionad chomh maith sin le réidh le hithe táirgí próitéin, mar shampla milkshakes meadhg bhunaithe agus beáir próitéin. Féach ar an cion siúcra leis an dara ceann, mar nach bhfuil tú ag iarraidh a riosca tuairteanna siúcra. Glasraí glas fibrous, síolta, Is féidir le cnónna agus déiríochta a bheith foinsí maithe tánaisteacha próitéine. A ligean ar labhairt faoi Saill anois. Bheadh an chuid is mó de tú a bheith ar an eolas go cheana nach bhfuil gach saillte dona ar do shon, i ndáiríre is féidir roinnt saillte a bheith an-tairbheach do do shláinte agus do shláinte do leanbh a fhorbairt. Tá siad ríthábhachtach le linn do aiste bia toirchis. Saillte neamhsháithithe Is iad na cinn ba mhaith linn a d'aidhm do. Tá siad seo freagrach as forbairt na codanna ríthábhachtach go leor de do leanbh lena n-áirítear a bhfís, néarchóras agus an inchinn féin. Saillte cúnamh freisin mianraí a sheachadadh chuig do chorp. Vitimíní D, E agus K léir saill intuaslagtha. Roinnt foinsí maithe de saille is féidir leat a ithe (a choimeád i gcuimhne an t-ábhar fuinnimh) I measc iasc sailleacha cosúil le bradán agus tuinnín colgach tuna. Cnónna cosúil le almonds, gallchnónna, cnónna péine agus im peanut nádúrtha. Síolta cosúil le síolta lín agus síolta lus na gréine. Chomh maith leis sin is féidir leat úsáid méideanna liobrálacha ola olóige i mbianna. Carbaihiodráití Is tábhachtach trí cúiseanna is mó. I gcás go bhfuil ceann amháin ag an am céanna tú ag iompar clainne tú ag dul go bhfuil tú sapped fuinnimh i bhfad níos tapúla. A chur ar fáil bianna Carbaihiodráit bunaithe fuinneamh scaoileadh tapa chun tú a choinneáil ar an dul mar chuid de d'aiste bia toirchis. Dara, carbs taisteal ar an tapúla tríd an broghais le do leanbh. Go bhfuil an carbs ceart freisin cothaithigh a conlán as agus a scavenge Fréamhacha saor in aisce i do chorp. Áit ar féidir leat, bata carbaihiodráití casta. Tá carbs casta rudaí cosúil le mhin choirce, ríse donn, quinoa, grán iomlán. Pischineálaigh nós lintilí, chikpeas, agus pónairí duáin carbs casta. An chuid is mó glasraí a mheastar carbs casta freisin, mar sin rudaí ar nós Zucchini, Asparagus, Cucumbers, Brocailí, Peas agus níos mó oireann do gach duine ar an phróifíl. Fan tiúnta, amárach beidh muid ag dul ar beagán níos mionsonraithe faoi a vitimíní agus mianraí ar leith ag teastáil le haghaidh cothaithe le linn toirchis.