I am Ruan Guangfeng, a master of nutrition and food safety from China Agricultural University, and a nutritionist.
In addition, I am a member of the expert group of the China Food Counterfeit Alliance and have won the [Top Ten Nutrition and Health Creators] award in today’s headlines for three consecutive years.
Since I just graduated, I have been answering questions about nutrition and health on the Internet, and have written the answers into articles and posted them on my microblog and WeChat, hoping to help everyone answer their doubts about diet and eat more scientifically and healthily.
Today, I would like to talk to you about how to prepare for pregnancy healthily.
Pre-pregnancy physical examination to prepare for pregnancy
Through pre-pregnancy examination, some diseases can be eliminated and possible virus infection can be found. It can also eliminate all factors that are not conducive to pregnancy, understand our physical nutritional status, and help us to make adjustments so as to have a better pregnancy.
For example, our family found that the daughter-in-law had a little anemia when she was pregnant with her first child for prenatal examination. Fortunately, the timely adjustment and improvement.
Therefore, it is suggested that if you plan to have a baby, you must take the other half to have a physical examination to find out possible diseases or nutritional deficiencies in time and improve them.
Folic acid supplementation began at the first 3 months of pregnancy.
To plan to have a healthy baby, folic acid is an important nutrient to be supplemented in advance, preferably 3 months in advance.
Folic acid is an indispensable nutrient for cell proliferation, tissue growth and body development. Lack of folic acid in pregnant women will increase the risk of fetal neural tube malformation and abortion.
Since the first 4 months of pregnancy is an important period for the differentiation and formation of fetal neural tubes, people find that their pregnancy usually occurs 5 weeks after pregnancy or later, so folic acid supplementation should be started at least 3 months before pregnancy.
At present, it is generally recommended internationally to supplement 400 micrograms of folic acid every day during pregnancy. If it is an unexpected pregnancy, it should be taken from the time the pregnancy is found (it is better to supplement it in time than not to supplement it).
Folic acid is a special vitamin. The absorption rate of natural folic acid in food is not as high as that of synthetic folic acid. Therefore, folic acid supplements must be taken.
Pay attention to obtaining sufficient iodine
The adequacy of iodine is related to the development of fetal nerves and brains and affects intelligence.
In order to prevent birth defects caused by iodine deficiency, < < Chinese residents’ dietary nutrient reference intake > > recommended that the daily intake of iodine during pregnancy is 150 micrograms, while that in early pregnancy is 200 micrograms/day.
Iodized salt is the most important and effective way to obtain iodine. We must insist on eating iodized salt. Many people worry that eating iodized salt during pregnancy will lead to thyroid nodules and other problems. In fact, there is no need to worry about eating iodized salt normally.
In addition to iodized salt, it is best to eat seafood rich in iodine, such as kelp, fish, shrimp and shellfish, once or twice a week, and to supplement iodine supplements appropriately under the guidance of doctors.
Always eat foods rich in iron
Women are the population with high prevalence of iron deficiency and iron deficiency anemia.
When pregnant, women’s demand for iron will be higher. If iron intake is insufficient, it may lead to iron deficiency anemia and affect the health of mother and child.
Therefore, pregnant women should often take in animal foods rich in iron and with high utilization rate, and those with iron deficiency or iron deficiency anemia should correct anemia before pregnancy.
If iron deficiency or anemia is found in the pre-pregnancy examination, it is best to take an appropriate amount of iron supplement orally under the guidance of a doctor.
In addition, while supplementing iron, eat a proper amount of food rich in vitamin C or supplement a proper amount of vitamin C to promote the absorption and utilization of iron.
Abstain from alcohol and alcohol before pregnancy and maintain a healthy lifestyle.
During pregnancy preparation, you must give up smoking and drinking.
Smoking, passive smoking or drinking may have adverse effects on fetal health, including weight loss, fetal dysplasia, premature delivery, abortion and stillbirth, and may also multiply the risk of sudden neonatal death syndrome.
Both husband and wife should stop smoking and drinking and stay away from smoking environment 6 months before preparing for pregnancy.
In addition, it is necessary to maintain a healthy lifestyle, good hygiene habits, regular work and rest, and do not stay up late and overwork.
Adjust healthy weight
Chinese tradition thinks that you should eat more when you are pregnant. You think this is [for two people]. It is better to eat more.
In fact, eating too much and being overweight are not good for pregnancy! If you are too heavy, you will increase the risk of various complications (such as gestational diabetes mellitus, gestational hypertension and premature delivery).
During pregnancy preparation, the body mass index should be controlled between 18.5 and 23.9. Therefore, during pregnancy preparation, you should also take it easy, exercise moderately and maintain a healthy weight.