1. Nutritional needs of early pregnant women
In early pregnancy, the pregnant woman\’s body needs more nutrients to support the development of the embryo. Therefore, pregnant women should pay attention to taking in enough nutrients such as protein, vitamins, minerals and fiber to ensure the healthy development of the fetus.
1. Protein: Protein is the basic element that makes up human cells and is very important for pregnant women and fetuses. It is recommended to consume about 70-100 grams of protein every day, which can be obtained by eating chicken, fish, tofu and other foods.
2. Vitamins: Pregnant women need a lot of vitamin B6, folic acid and vitamin D. These vitamins are important for nerve and bone development. It is recommended to consume approximately 600 mg of folic acid, 1.5 mg of vitamin B6, and 10 mcg of vitamin D per day.
3. Minerals: Calcium, iron and zinc are the main minerals needed by pregnant women. These minerals are important for healthy teeth, bones, and blood. It is recommended to consume approximately 1,000 mg of calcium, 30 mg of iron, and 11 mg of zinc per day.
4. Fiber: Pregnant women need enough fiber to promote intestinal peristalsis and prevent constipation. It is recommended to consume about 25 grams of fiber per day, which can be obtained through foods such as fruits, vegetables and whole-wheat bread.
2. Diet taboos for early pregnant women
In early pregnancy, pregnant women need to pay special attention to their eating habits. Here are some foods that early pregnant women should avoid:
1. Raw meat: Various pathogens may be present in raw meat, such as salmonella and Toxoplasma gondii. These pathogens can cause problems such as infections and miscarriage.
2. Raw seafood: Various pathogens may also exist in raw seafood, such as Vibrio parahaemolyticus. These pathogens can cause problems such as infections and diarrhea.
3. Containing drinks: Excessive intake may affect the heartbeat and development of the fetus. Therefore, pregnant women should avoid drinking excessive amounts of coffee, tea, cola and other beverages.
4. Alcoholic beverages: Alcohol is very detrimental to the development of the fetus and may cause malformations, mental retardation and other problems. Therefore, pregnant women should completely avoid alcoholic beverages.
3. Healthy meals for early pregnant women
The following are some healthy recipes suitable for early pregnant women:
1. Breakfast: oatmeal, whole wheat bread, fruit salad and milk.
2. Lunch: vegetable salad, grilled salmon and brown rice.
3. Dinner: Roast turkey, vegetable soup and whole wheat bread.
4. Dessert: fruit salad or sugar-free yogurt.
The above recipes are rich in nutrients such as protein, vitamins and fiber, which can help pregnant women stay healthy and promote fetal development.
4. Exercise recommendations for early pregnant women
Appropriate exercise can help pregnant women stay healthy and promote fetal development. The following are some exercises suitable for early pregnant women:
1. Walking: Walking for 30 minutes a day can help pregnant women stay healthy and relieve stress and tension.
2. Yoga: Yoga can help pregnant women relax and relieve muscle pain and discomfort.
3. Swimming: Swimming is a very suitable form of exercise for pregnant women. It can help pregnant women exercise and relieve back and leg discomfort.
4. Mild strength training: Mild strength training can help pregnant women enhance muscle strength and prevent joint pain, osteoporosis and other problems.
In short, early pregnant women need to pay special attention to their eating habits and lifestyle. Pregnant women can be helped to stay healthy and promote fetal development through proper diet and exercise.
