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Veganism in pregnancy: care and better food for this stage

Veganism in pregnancy: care and better food for this stage

Whenever we see any cases of pregnant vegan the insecurity about nutritional deficiencies for both mother and baby already appears. Because it is a more restricted diet, such as veganism, which does not consume any item of animal origin, the insecurity is great, mainly due to the doubt of being deficient in macro and micronutrient food.

However, these diets, if properly planned by a duly qualified professional, can be healthy and nutritionally appropriate for all life cycles, including gestation, lactation, childhood, adolescence, adulthood, the elderly, and even athletes. pregnancy One of the advantages of the vegan diet in pregnancy is that the digestion of food can be better and faster, smoothing the complaints of burning and heartburn, prevention of hypertension and excessive weight gain, because of the richness of fibers, vitamins and minerals.

Care for pregnant vegans

In the case of pregnant vegans, nutritional and protein deficiencies may occur, and may compromise the quality of life of the pregnant woman. both the proper development of the baby, and bringing some future problems to the pregnant woman, such as an increased risk of osteoporosis, for example.

Pregnant vegan needs adequate diet planning. As it does not consume dairy sources, for example, it is necessary to be attentive to other plant sources in quantity adequate to supply calcium. B12 and vitamin D supplementation may also be required, in addition to monitoring daily protein volume. Other nutrients that deserve attention are iron and zinc.

Main nutrients for pregnant vegans

In a vegan diet, it is possible to get all the nutrients needed for gestation. It is sufficient to have the diet distributed in combinations of foods that complete and also provide complete proteins, such as those considered of high biological value. In general, it is possible to say that it will be necessary in vegan diet to supplement B12, vitamin D and omega 3.

Calcium: Helps bone formation and teeth, as well as nerves, heart and muscles, controls heart rate and blood coagulation process

Chromium: Regulates blood sugar levels, stimulates protein synthesis in developing tissues

Copper: Helps to form heart, nervous system, arteries and blood vessels

  • Fluor : Required at the beginning of the formation of the baby's teeth, at the 10th week of gestation. In the second and third trimesters it is critical to develop the incisor teeth, molars and "buds" of the permanent teeth (under the gum)
  • Folic acid: It is a fundamental component of the cerebrospinal fluid and helps to close the tube that houses the central nervous system. It also aids in DNA synthesis and brain function
  • Iodine: Regulates metabolism and helps to develop the nervous system
  • Iron: It forms the red blood cells and passes oxygen to the cells for energy and growth. It consists of bones and teeth
  • Magnesium: Helps build strong bones and teeth, regulates blood sugar and insulin levels, builds and repairs tissues
  • Pantothenic acid: Regulates adrenal activity, antibody production, development and metabolism of proteins and fats
  • Phosphorus: Forms strong teeth and bones, helps blood clotting and normal heart rate
  • Potassium: Assists in muscle activity and contractions, metabolism and nerve function
  • Riboflavin: Acts on growth, vision and healthy skin, is essential for the bones, muscles and nervous development of the baby
  • Thiamine: Converts carbohydrates into energy. It is essential for the development of the brain and also helps in the formation of the heart and the nervous system. Vitamin A: Important for cellular and eye development, for healthy skin, mucous membranes, resistance to infections, bone growth, metabolism of fats and red blood cell production
  • Vitamin B6: Helps in the metabolism of proteins, fats and carbohydrates, helps to form new red blood cells and develop the brain and nervous system
  • Vitamin C: Essential for tissue repair and production of collagen, helps in the growth and formation of strong bones and teeth
  • Vitamin D: Helps to form bone and teeth
  • Zinc: Helps to form organs and the nervous and circulatory systems
  • Foods that replace protein of animal origin.
  • The main characteristic of proteins is the construction function of several tissues, besides being important in blood coagulation processes, in the formation of
  • Because of this, it is extremely important to adjust their consumption in the pregnant woman's diet, regardless of the food plan chosen. And this is perfectly possible through right combinations of foods that are not of animal origin.
  • For a pregnant vegan, plant-derived proteins need to be properly consumed for best use. It is worth strengthening the legumes, such as beans, including azuki, black and lentil, peas, chickpeas. And the famous combination of rice is preferably integral with beans. This is because these two foods complement each other, making the blend a protein source of high biological value, matching the proteins found in meat.

In general, foods of plant origin only have lower concentrations of amino acids per volume. Thus, the amount of food of plant origin ingested for the acquisition of the necessary amino acids may need a volume a little larger than that required in diets that include meats. It is worth to enrich the diet with sprouts, seeds, mushrooms, dark green leaves, quinoa and tofu.

The proteins present in our organism are all synthesized by the human body itself (endogenous synthesis), through the use of amino acids (subunits constituent of proteins) of the diet for this process. And, if protein intake is still inadequate (after evaluation by a qualified professional), vegetable source supplements (such as rice and pea-based supplements, for example) can be used with easy access and wide distribution on the market.


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