Fitness nutrition and pregnancy
Healthy Lifestyle / / March 26, 2016
Fitness food for your baby
Up to you on planet Earth already have billions of women.They gave birth to a variety of conditions - from health care and without, in the years of war and peace, wealth and poverty, abundance and hunger ... The vast majority of children are born healthy and strong, and then the children grew up, and safely deliver their babies.
All this suggests that Mother Nature has thought himself safe pregnancy process and interfere with him only harm themselves.It is clear that nature did not know anything about fitness, when the conceived person, however, it is not necessary to show a special zeal.Physical activity should be reduced to an optimal minimum.As for food, there is not equally true both polar points of view, that, well, it is necessary to eat more in order to stimulate the growth of the fetus, and that we should eat less, that after pregnancy is not blown to half a ton.
Let's start with the latter opinion.Increased body weight - a purely physiological reaction of the female body for pregnancy, has its limits.As a rule, the average woman in the fullness of 12-17 kg.A skinny or very young person may during the period of gestation of the child getting fat at 17-22 kg, and in this there would be nothing wrong with that.Fitnesistkam, this weight gain should not be afraid.
The really hard to get rid of chronic fat, well, "fresh oil" after pregnancy under the influence of exercises very quickly fizzles.They return to its former shape in a few months, and this striking metamorphosis surprised only amateurs.If you go on a diet, the weight loss is not achieved, but the harm to the fetus can be.
fact that other diets worse starvation.By eating monotonous products created bias in favor of a pair of the other vitamins from the most severe deficiency of vital minerals like calcium and iron.And it already threatens to change the composition of your blood, the one from which depends primarily on the health of the fetus.
With regard to the stimulation of fetal growth due to excessive power, it is a dubious idea.The main building material of the body are considered amino acids.Raise them in the blood - the dream of all bodybuilders.However, over half a century history of bodybuilding bodybuilders on a par with science and failed to solve this problem.
best types of amino acid tablets provide a short-term rise in blood amino acids - no longer than 15-25 minutes.The same effect has abundant food.If pregnant and to adopt the idea of fitness, we are talking about a conscious balance of the food.It is known that proteins in the diet should be 20-25%, 15-20% fats, and carbohydrates - 55-65%.In addition, in the diet should contain all the vitamins and minerals for the science-based standard.
Among other things, it is necessary to drink plenty of clean water - up to 3-4 liters per day.In general, during pregnancy will continue the strategy of power, which we must adhere to and during fitness - training.Marvel at this inning.Just Fitness - nutrition is optimal for the female body.This means that the emphasis should be on the fiber, iron, omega-3, calcium, sodium and potassium electrolytes.
If you are used to taking dietary supplements, such as vitamin complexes or protein powder, now what about all that is necessary to consult a medical specialist.Excess vitamin is toxic, so the sports drugs with their megadoses better to give and to take special vitamin and mineral supplements for pregnant women.It is better to keep a diary - nutrition and to record everything they ate during the day.
Fiber It will help you avoid the inevitable constipation.Nutritionists recommend that pregnant include menu cereals high in fiber (5 grams per serving) every morning.Speech about the cereal, oatmeal, cereal, and so on. How to comply with this rule?fiber content of the product can always be read on the package.
Iron From the fourth month of pregnancy, in the body of a pregnant dramatically increases the need for iron.At this stage, it is necessary to eat more meat.And be sure to take vitamin C because it enhances the absorption of iron.We advise to cook in cast iron cookware: if iron in the dish will be more.
Folic acid about folic acid in the literature about pregnancy written a lot: this helps prevent birth defects of the fetus.Folic acid tablets should preferably be taken not only in the first four weeks of pregnancy, but before conception (try to plan).The "natural" form of folic acid in a lot of beans and orange juice.
Calcium need for calcium is especially high from the seventh month of pregnancy, when formed bones and the skeleton of a baby.Do not forget to drink milk (plus a glass daily).All dairy and soy products in general are a good source of calcium.If you chose the supplements with calcium, then take them between meals - so they will be better assimilated.
Fatty acids Fatty acids Omega-3 is fundamentally important at the stage of the child's nervous system and brain.These acids in many fish.Japanese mothers eat mainly fish.Probably why the Japanese are considered the intellectual elite of the computer business.In our latitudes, these acids easily available over the counter.
Potassium and sodium They are just as important during pregnancy, as well as in training.Potassium lot of potatoes, orange juice, milk, dried fruits, legumes.Lack of sodium increases the swelling and potassium facilitates the work of the heart, which has to work for two.