1, calcium
The baby's bones and teeth have already begun to develop, so the demand for calcium will increase greatly. In general, your calcium requirement at the moment is twice the usual!
The main food sources of calcium are dairy products, including cheese, milk, yogurt, and so on. However, the fat content of dairy products is often very high, in order to avoid excessive weight gain, you can choose low-fat or fat-free dairy products.
Green vegetables, especially those with dark green leaves, are also a good source of calcium. However, it should be noted that spinach, lettuce and other vegetables contain more oxalic acid, easy to combine with calcium to form insoluble calcium oxalate, affect the absorption of calcium, so be sure to use hydrazine to destroy oxalic acid before frying.
In addition, fish, shrimp, kelp, and seaweed are also rich in calcium, especially the highest calcium content of shrimp.
2, protein
The rapid growth of your baby can not be separated from the nutrient - protein. Therefore, it is very important to eat more protein-rich food during pregnancy. Fish, meat, nuts, beans, and dairy products can all provide you with a lot of protein, but you still need to be alert to the high fat content that these foods may bring. Meat should try to choose lean meat; eggs must choose fresh eggs, and must be cooked to eat, do not eat half-baked or raw eggs.
3, vitamin C
Vitamin C helps build tough, shielded placenta, which protects your baby against viruses and helps iron absorption. However, vitamin C cannot be stored in the body, so it must be taken daily. Many fruits and vegetables are rich in vitamin C. However, it should be noted that long-term storage and over-cooking can destroy vitamin C, so try to buy fresh fruits and vegetables, and don't buy too much each time. Vegetables should be steamed or eaten as much as possible.
4, cellulose
Almost all pregnant mothers suffer from constipation. Therefore, in your daily diet, cellulose that resists constipation should account for a large proportion. However, don't rely too much on wheatmeal foods because they can interfere with the absorption of other nutrients. Fruits and vegetables are a good source of fiber for your intake.
5, folic acid
Pregnant mothers all know that folic acid is needed during pregnancy because folic acid is crucial for the development of the baby's central nervous system. Folic acid can not be stored in the body, and during pregnancy, the output of folic acid will be several times the normal, so the amount of folic acid daily supplement. The good source of folic acid is fresh dark green leafy vegetables that are eaten steamed or eaten raw so as not to destroy vitamins. Beans and nuts are also a good source of folic acid.
6, iron
Iron demand during pregnancy will increase significantly. Because at this time the baby will store iron in the body, and you need more iron to make oxygen-carrying hemoglobin. In contrast, iron in animal foods is more easily absorbed than iron in plant foods. If you do not like meat, you can eat iron-containing foods with foods containing vitamin C, which can promote the absorption of iron.
In addition, although the animal liver is also rich in iron, but it also contains a lot of vitamin A, excessive vitamin A will destroy the growing embryo, so it is better to eat less.
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