The key points of fitness and diet knowledge before pregnancy are as follows:
1. Balanced diet: Ensure adequate intake of nutrients, including protein, carbohydrates, fats, vitamins and minerals. Eat more fresh fruits, vegetables, whole grains and foods rich in high-quality protein, such as fish, lean meats and beans.
2. Control weight: Maintaining an appropriate weight is very important in preparing for pregnancy. Being overweight or underweight can have a negative impact on fertility. It is recommended to consult with your doctor about the appropriate weight range and develop an appropriate diet plan.
3. Supplement folic acid: Folic acid is a very important nutrient during pregnancy preparation and can prevent fetal neural tube defects. It is recommended to start supplementing with folic acid before preparing for pregnancy and consume 400-800 micrograms of folic acid every day.
4. Control caffeine intake: High caffeine intake may affect pregnancy and fetal development. It is recommended to limit daily caffeine intake, including coffee, tea, chocolate and certain soft drinks.
5. Avoid excessive drinking: Heavy drinking may reduce fertility and increase the risk of embryonic malformation and miscarriage. It is recommended to avoid or limit alcohol consumption while preparing for pregnancy.
6. Pay attention to food hygiene: avoid raw and semi-raw foods, such as raw meat, sashimi and raw eggs. Make sure food is cooked thoroughly to prevent foodborne illness and infection.
7. Increase your fruit and vegetable intake: Fruits and vegetables are rich in antioxidants and vitamins that help increase fertility and promote healthy egg and sperm production.
8. Avoid excessive exercise: Moderate exercise can improve fertility, but excessive exercise may have a negative impact on fertility. It is recommended to choose an exercise method that suits you and avoid overexertion and overtraining.
9. Increase water intake: Maintaining a good fluid balance is essential for fertility and health. It is recommended to drink enough water every day to maintain the body\’s water balance.
10. Reduce your intake of processed foods and sugar: Processed foods and foods high in sugar may affect hormone levels and fertility. It is recommended to choose natural foods and low-sugar foods.
Key points to pay attention to when preparing for pregnancy:
You need to pay attention to the following points in your fitness diet before preparing for pregnancy:
1. Balanced diet: ensure adequate intake of protein, carbohydrates, and fats , vitamins and minerals. Increase your intake of vegetables, fruits, whole grains, lean meats, fish, beans, etc., and avoid too many processed foods and sugary drinks.
2. Control weight: Maintaining an appropriate weight is important in preparing for pregnancy. Being overweight or underweight may affect fertility. If you are overweight, it is recommended to lose weight through a healthy diet and moderate exercise; if you are underweight, you can increase your nutritional intake to achieve a healthy weight.
3. Supplement folic acid: Folic acid is a very important nutrient before preparing for pregnancy and can reduce the risk of fetal neural tube defects. It is recommended to start supplementing with folic acid from the beginning of pregnancy preparation, and consume 400-800 micrograms of folic acid every day.
4. Limit caffeine intake: Excessive caffeine intake may have adverse effects on fertility. It is recommended that daily caffeine intake should not exceed 200 mg, which is equivalent to the content of a cup of coffee.
5. Stop smoking and limit drinking: Smoking and drinking will have a negative impact on fertility. Smoking reduces male and female fertility and increases the risk of miscarriage and premature birth; drinking alcohol may lead to reduced sperm quality in men and abnormal ovulation in women. Therefore, it is best to quit smoking and limit alcohol consumption before preparing for pregnancy.
6. Regular exercise: Moderate regular exercise can improve fertility. Choose an exercise method that suits you, such as walking, swimming, yoga, etc., and do it 3-5 times a week for about 30 minutes each time.
7. Manage stress: While preparing for pregnancy, stress may have a negative impact on fertility. Find ways to relax that suit you, such as meditating, doing yoga, listening to music, etc., to keep you in a happy mood.
In short, the fitness diet before pregnancy needs to be balanced and diversified. Pay attention to supplementing folic acid, limiting caffeine, quitting smoking and drinking, engaging in moderate regular exercise, and controlling stress to improve Fertility. At the same time, it is best to seek the advice of a doctor if you have any health concerns or special circumstances.
