http___www.pregnancycalculatoronline.com_ga_2015_03_10_pregnancy-diet-2__1.xml
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E mong oa atileng ka ho fetisisa lintho tseo u ba tla utloa ka ka nako ya boimana ba hao ja lijo ke Folate. Folate ke e le karolo ea B vithamine sehlopha. E le nngwe, taking adequate Folate lowers the risk that there are no defects in your neural tube which is responsible for the development of your babies’ brain, spine and surrounding supports. Taking adequate folate also helps to avoid your baby developing spina bifida. The recommended dose of folate for a normal adult woman is around 400 micrograms (mcg). This goes up to about 600mcg for expectant and pregnant women as part of a pregnancy diet. A good pre-natal multivitamin will contain high levels of folate to help you reach your daily quota. Foods that contain folate include green vegetables such as broccoli, spinach, brussel sprouts, turnip greens and so on. Other good sources include eggs, halibut, peanuts, avocado, beef liver, rice and peas. Most of us know that calcium contributes to a strong bone structure and teeth. It also plays a role in our cardiovascular and nervous system, and serves as an important part of a pregnancy diet. Not getting enough calcium in your diet whilst expecting can result in the depleting of calcium deposits in your body to nourish the baby. For this reason it is important to get adequate amounts in your diet. Women should focus on getting adequate calcium all the time, as it helps to ward off degenerative bone diseases later in life. The common recommendation for a pregnancy diet in terms of calcium intake is around 1,000 milligrams per day. Your most common source of calcium is going to be dairy, including Milk, Yoghurt, and Cheese. Opt for low fat sources where possible as the fat in dairy is no good (I.E. Skim Milk, 1% Milk, Ricotta Cheese, Gruyere Cheese, Low Fat Yoghurt). Sepinichi, Collard Greens, and Broccoli also have appreciable levels of Calcium. Iron is necesssary to maintain the red blood cells in your body which oxygenate other cells. Its important for your muscles, as well as your body tissues and cartilage. Iron is also an important factor in maintaining good immunity. Because you will have a developing foetus inside you placing more demand on your blood cells, hammoho le e eketseha tsa mali, Tsepe ke massively bohlokoa ka a boimana, ja lijo. Low tsepe ka etsa hore dintlha tse le pepa, le preterm mosebetsi o boima. Tšoasa re bokamoso ka e setseng kaofela poso, moo re neng re tla hlalosa a khothalletsa intakes bakeng sa tsepe le mehloli. Re tla boela re bua ka Zinc, le Iodine a ya boimana ja lijo.
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Ceann de na rudaí is coitianta a bheidh tú ag éisteacht faoi le linn do aiste bia toirchis is Folate. Is folate cuid den ghrúpa vitimín B. I gcás amháin, taking adequate Folate lowers the risk that there are no defects in your neural tube which is freagrach as forbairt do chuid leanaí’ inchinn, spine agus tacaíochtaí máguaird. Ag tabhairt folate leordhóthanach Cuidíonn freisin chun avoid your baby developing spina bifida. Is é an dáileog molta de folate do bhean fásta gnáth thart 400 micrograms (mcg). Téann sé seo suas go dtí thart 600mcg do mhná torracha agus ag iompar clainne mar chuid de d'aiste bia toirchis. A dea multivitamin réamhbhreithe Beidh go bhfuil leibhéil arda de folate chun cabhrú leat teacht ar do chuóta laethúil. I measc na bianna a bhfuil folate glasraí glas, mar shampla brocailí, spinach, Bhruiséil shampla péacáin, Greens tornapa agus mar sin de. I measc na bhfoinsí maithe Eile uibheacha, haileabó, peanuts, avocado, ae mairteola, rís agus piseanna. An chuid is mó de dúinn a fhios go cuireann cailciam le struchtúr cnámh láidir agus fiacla. Imríonn sé freisin ar ról inár gcóras cardashoithíoch agus néaróg, agus feidhmíonn sé mar chuid thábhachtach d'aiste bia toirchis. Nach bhfuil ag fáil dóthain cailciam i do aiste bia ag an am céanna ag súil mar thoradh ar an ídíonn na taiscí cailciam i do chorp a cothaigh an leanbh. Ar an ábhar sin tá sé tábhachtach a fháil méideanna leordhóthanach i do aiste bia. Ba chóir do mhná díriú ar ag fáil cailciam leordhóthanach ar fad an t-am, mar go gcuidíonn sé bharda as galair cnámh degenerative níos déanaí sa saol. Is é an moladh coiteann do aiste bia toirchis i dtéarmaí Ionghabhála cailciam thart 1,000 milleagram in aghaidh an lae. Tá do foinse is coitianta de chailciam ag dul a bheith déiríochta, Lena n-áirítear Bainne, Iógart, agus Cáis. Bosca rogha an diúltaithe do fhoinsí íseal saille nuair is féidir mar go bhfuil an saille i déiríochta aon mhaith (I.E. Bainne Bearrtha, 1% Bainne, Cáis ricotta, Gruyere Cheese, Low Fat Iógart). Spionáiste, Collard Glasaigh, agus Brocailí Tá leibhéil suntasacha de Cailciam freisin. Is Iarann necesssary le a choimeád ar bun na cealla fola dearga i do chorp a oxygenate cealla eile. A tábhachtach do do matáin, chomh maith le do fíocháin chorp agus cartilage. Is Iarann freisin fachtóir tábhachtach i díolúine maith a choimeád ar bun. Mar go mbeidh tú a bheith fhéatas a fhorbairt taobh istigh a chur ort ar an éileamh níos mó ar do cealla fola, chomh maith le líon méadaithe na fola, Tá Iarann massively tábhachtach i réim bia toirchis. Is féidir le iarann Íseal ina chúis le saincheisteanna le seachadadh, agus preterm saothair. Catch linn amárach don chuid eile den an post seo, áit a mbeidh muid ag cur síos ar iontógálacha molta do iarann agus foinsí. Déanfaimid caint freisin faoi since, agus Iaidín i réim bia toirchis.