Integrated food for a healthy pregnancy

Did you know that all the possibilities available to you to influence your child during the months of pregnancy before he see the light, what are the best ways to be ahappy when you hear your baby's first cry, and appeal with a sound infrastructure, and in good health?

 following these instructions:

Diet:

your normal mixed diet that was before pregnancy make you feel that you are in a good health is appropriate, provided that increase servings of vegetables and fruit, and to ensure the metabolism of good diet, you need to:

1- Synovial  materials: They build your baby's bones and muscles, and are found in vegetable protein, such as: (lentils, string bean, Cowpea) and animal protein (meat, fish types, and eggs( .

2- Fats rich in vitamin A:,  do not do a lot of fatty foods, especially in the second stage of the pregnancy, including margarine, and oils. Avoid carbohydrates; so as not to cause you obese, and straighten eat sugars; to maintain the level of sugar in the blood.

3- vitamins and minerals

a- Including folic acid: which prevents neurological abnormalities in the child is present in (oranges, cantaloupe, dark greens, grains) and advised to take folic acid tablets three months before pregnancy.

b-Iron: Studies show that 10% of pregnant women suffer from anemia that their diets do not contain vitamin iron, which can be compensated eat: (vegetables, red meat, dried fruit, beans, grapes, and nuts)

c- Vitamin B: There is frequently in wheat, brown bread, and here you eat one loaf of brown bread a day.

d- Vitamin C: nourishes the human cell for your child, and strengthens immunity, which is found in citrus fruits.

e- A variety of vitamins: There are all kinds of vegetables, such as: «carrots, green beans, cabbage, grape leaves, spinach, peppers, watercress, parsley, and tomatoes

f-  Water «fluid»: You must drink from 8-10 glasses a day, and milk  is best for pregnancy; to contain a quantity of calcium, protein, and minerals needed to build bones of the fetus, and muscles, and also contains essential vitamins for your body, and you need one liter per day, you can replace milk with 250 grams of cheese.

Avoid these foods and drinks

1- liver and mushrooms; may contain a bacterium that causes botulism, then drop, or stillbirth.

.2- unpasteurized milk, soft cheeses, and blue cheese.

3- raw meat, or half coocked of the possibility it contains germs, or raw eggs, or half coocked of the possibility it contains salmonella.

4- Vegetables which unwashed well.

5- Cut down on stimulants, and refrain them in the first three months of pregnancy.

6– Stop smoking  and does not exist in smoking places; in order to avoid an early birth or a lack of fetal weight