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Autor: Dr.Lejla Kažinić Kreho
Dietary Guidelines through Healthy and Happy Pregnancy |
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It is important to choose a healthy and balanced menu in every period of woman’s life.
If you are preparing your body for pregnancy it is very important to start eating healthy!
The food you eat should help you deal better with your physical and physiological changes during pregnancy and fulfill the needs of your baby during breast feeding period and the needs of your body in the first weeks of motherhood.
In this period it is very important to choose healthy and optimal nutrients because everything you eat your baby eats as well!
In this article I will guide you through the first trimester of pregnancy.
Through this guide you will get acquainted with all important ingredients and food and it will show you how to create a healthy lifestyle that will help you enjoy more this precious life moments.
It will show you how food can improve your health and the health of your baby.
How to Deal with Morning Sickness
Every woman links morning sickness with pregnancy.
Why a woman can’t tolerate some types of food and feels nausea?
During pregnancy woman’s body is going through an unusual period – there are many hormone changes and the body contains a fetus that is carrying the gens of a father.
Also, fetus is receiving food and liquid through placenta and is using mother’s food supplies while her body is trying to stop this process.
As a result there is nausea which can be caused by mere thinking or looking at certain food.
Even though nausea is not very pleasant, studies conducted by American Buffalo University show that nausea occurring during pregnancy can decrease the risk of breast cancer.
It is presumed that the same hormones that cause nausea prevent the development of breast cancer.
Nausea in pregnancy often occurs in the morning but this unpleasant condition affecting the majority of future mothers can occur at any time of the day.
Some tips that might help:
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It is important for you and your baby to receive vital nutrients, therefore you should eat less but more often.
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Keep cookies (dry crackers are recommended) beside your bed and eat one or two before you get up.
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The smell of fresh green lemon can stop nausea. When you feel very sick cut the lemon in half and just smell it.
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Ginger tea helps. Grate a ginger root or cut it into small pieces and add boiling water.
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Lentils – plant of low glycemic index – best when cooked as stew. Cover the lentils with water one hour before cooking and then prepare a stew. Eat two or three meals a day.
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Almonds are an ideal snack because they contain healthy fats and proteins. They are rich with B vitamins and you can carry them anywhere with you. You can use almonds to prepare a shake by leaving them in the water for at least 12 hours then blend them and add a banana.
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Avoid food that contains a high amount of fat and deep fried food!
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Sour food such as lemon can help with nausea. When you feel sick put one slice of lemon in your mouth. Maybe a glass of water with vinegar can help. Add one tea spoon of vinegar in the glass of water.
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If while cooking the food smell is disturbing you, ask your family members to cook for you because it is important to keep taking all necessary vital food ingredients.
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Your stress should be minimized now. Try to relax as often as you can – pour few drops of lavender essential oil on your pillow for deeper and more relaxed sleep.
Study conducted by doctors at Liverpool University (2006) that included women from 21 countries indicate that nausea is connected with food habits.
Study showed that among women who came from countries where there is a high consumption of artificial sweeteners, sugar, caffeine, meat and milk, there are more pregnant women who are suffering from nausea when compared to women coming from countries where there is increased consumption of grains and beans.
It seems that the study supports a new presumption that nausea is a medium by which the body eliminates potentially damaging substances.
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