Complete calcium supplement recipes for pregnant women
Pregnant women need to supplement a lot of nutrients during pregnancy, among which calcium is a very important nutrient. Calcium supplementation helps the bone development of pregnant women and the bone development of the fetus. If there is a calcium deficiency, pregnant women will not only feel tired and weak, but may even develop other health problems. Next, we will introduce some common calcium supplement recipes and precautions for calcium supplementation during pregnancy.
1. Milk and dairy products
Milk and milk products are one of the most common ways for pregnant women to supplement calcium. You can choose milk, yogurt, cheese, etc., and these foods are also easy to cook. During pregnancy, you need to eat 2-3 servings of dairy products every day.
For example, a 300ml serving of milk can provide you with 1000mg of calcium, a serving of yoghurt has around 150mg of calcium per 100g and paneer has around 800mg of calcium per 100g. Pregnant women should pay attention to allergies to the above recipes.
2. Beans and bean products
Beans and soy products are another calcium-rich recipe, such as soybeans, black beans, tofu, soy milk, yuba, etc., which are all good choices. Eat an appropriate amount of soy products every day. Tofu is richer in calcium than other soy products.
For example, tofu contains approximately 140 mg of calcium per 100 g, and soybeans contain approximately 180 mg of calcium per 100 g. In addition, soy products, as a fiber-rich dietary health food, can effectively improve the constipation problem of pregnant women.
3. Green leafy vegetables
Green leafy vegetables are a very important source of calcium, such as spinach, green vegetables, rape and other green leafy vegetables, which are very rich in calcium. Eat 500 grams of fresh vegetables and 200 grams of green vegetables every day to ensure adequate calcium intake.
For example, spinach contains approximately 70 mg of calcium per 100 g, and green vegetables contain approximately 200 mg of calcium per 100 g. Pregnant women are advised to avoid eating raw or lightly blanched green leafy vegetables to avoid contracting pathogens.
4. Other recipes
In addition to the recipes introduced above, there are many foods that can also supplement calcium for pregnant women, such as shrimp, seaweed, black sesame seeds, shellfish, kelp, etc. The amount of calcium contained in each food is different. Pregnant women need to choose appropriate recipes to supplement according to their own physical constitution and eating habits.
For example, shrimp contains approximately 130 mg of calcium per 100 g, seaweed contains approximately 1500 mg of calcium per 100 g, and kelp contains approximately 200 mg of calcium per 100 g.
Precautions for calcium supplementation during pregnancy
In addition to knowing the calcium supplement diet, pregnant women also need to know the issues that need to be paid attention to during pregnancy:
1. Sources and types of calcium in the diet
Pregnant women should pay attention when taking calcium supplements: first, look for food sources to obtain the appropriate amount of calcium; second, understand the different types of calcium in different foods. Calcium in some foods is difficult to absorb, while calcium in some foods is easily absorbed. Therefore, it is particularly important to improve the body\’s absorption rate of calcium and slowly release mineral elements accumulated in the body.
2. Ensure an intake of at least 1500 mg per day
According to relevant nutritional research, pregnant women should ensure a daily intake of 1,500 mg of calcium. Of course, it is also recommended to retain up to 3,000 mg of calcium intake. Excessive intake is detrimental to human health.
3. Avoid high-salt and high-phosphorus foods
High salt and phosphorus are very harmful to health. They will have a certain impact on the absorption and utilization of calcium. Therefore, pregnant women need to avoid eating high-salt and high-phosphorus foods, such as duck eggs, pigeon meat and other foods.
4. Supplement trace elements
During pregnancy, in addition to timely calcium supplementation, you also need to supplement some trace elements, such as zinc, copper, manganese and other elements, which can help promote the absorption and utilization of calcium and maintain the health of pregnant women and fetuses.
Summary
Pregnant women need to supplement adequate amounts of calcium during pregnancy to ensure the health of their fetus and their own bones. Milk, beans, green vegetables and some other foods are good sources of calcium. Women can choose suitable foods according to their own dietary habits to ensure adequate calcium in the diet. It is generally recommended to consume 1,500 mg of calcium daily, while maintaining a small amount to 3,000 mg. High-salt and high-phosphorus foods need to be avoided in the diet, and the absorption rate of calcium should also be increased so that calcium can be better absorbed by the body.
