healthy pregnancy

If at first trimester of your pregnancy the fetal growth is slow, then started at the second trimester and beyond the more rapid growth of the fetus. His movements were already you can feel. Therefore, for maternal health and fetal growth, this is the time for extra nutrients you need to consider, among others, are as follows:

• Protein
The main function of the protein is to form new tissue and maintain the existing network. That is, why start this second trimester pregnant women are advised to obtain additional proteins, at least as much as 10-12 grams, according to high weight.
Additional protein is required for fetal growth, the formation of muscle tissue, skin, hair, nails, and so on.
Some examples of food that is a source of animal protein are meat / fish / poultry, eggs, milk and dairy products like cheese. While examples of foods containing vegetable protein include beans and refined product as tofu, tempeh and peanut butter

• Iron
During pregnancy the body’s blood volume increases 40-60% to reach the needs of the mother and the placenta that supplies food and oxygen to the fetus. That’s why pregnant women need extra iron, so pregnant woman not to suffer from blood deficiency (anemia) and must have enough iron inventories in the face of labor. Adequacy of iron are also useful to prevent babies suffering from iron deficiency anemia. When 10-25% of total calories needed comes from livestock products, the total requirement of iron for pregnant women about 29mg.
Iron in food is divided into two groups, namely heme iron and non-haem iron. Heme iron from hemoglobin and myoglobin are found only in animal foods. While the non-heme iron is generally present in foodstuffs that derived from plants such as vegetables, fruits, cereals, grains, nuts, and small amounts found in meat, fish, eggs. Heme iron is more easily absorbed by the body than non-heme iron. But the food is so-called meat factor such as meat, fish and chicken, if there is in the diet, although in small amounts, will increase absorption of non-haem iron. Please note, milk, cheese, eggs do not increase the absorption of non-haem iron. In addition to meat factor, vitamin C can also increase the absorption of non-haem iron. Therefore, if you eat a peanut butter sandwich in your pregnancy , you should combine it with orange chapters that contain vitamin C. Instead, you should avoid compounds that can inhibit iron absorption, such as tannins and phenolic compounds, found in tea and coffee while eating a diet rich in iron.

• Fiber
In the second trimester of pregnancy, the hormone progesterone increases. As a result, the abdominal muscles work more slowly, so the “journey” of food in the digestive tract will be longer. When the body’s need for fiber is not fulfilled properly, then the pregnant woman will experience constipation (difficult bowel movements), hemorrhoids (varicose veins in the anus), and arise in heartburn . That is why fiber is needed.
Not only that. Foods that are high in fiber will also make a pregnant woman chewed longer and feel full more quickly. This can help keep weight gain.
To meet the body’s daily requirement of fiber, you should consume lots of fruits and vegetables, and choose brown rice, bread, pasta or cakes made from whole-wheat flour. Conversely, if you’re eating too many processed foods, such as various canned food, then you will lack fiber.

In fourth month of pregnancy and along second trimester (week 12 to week 24) of pregnancy , you can do gymnastics.

With a healthy body in pregnancy condition, do exercises 2-3 sets (one set is 10 edit icon replications). Rest 30-45 seconds between 2 sets. So exercise against a wall, for example, repeated 20 times (2 sets), then rest, and do repeat the exercise 10 times longer, (1 set).

Do this exercise in your pregnancy 2-3 times a week on non consecutive days. You can mix up the gymnastic exercises of the 1st trimester and 2nd in pregnancy. The important thing, you feel more comfortable. If the body and your pregnancy is still strong, you may add gymnastics to other sports, a case of walking or swimming. It is good for pregnant women.

If you have followed all the existing training in your pregnancy and still have power, do exercises to strengthen the heart, too. Practice three times a week, for 20-30 minutes each workout. If you can not breathe freely or waist pain, reduce the intensity of exercise and choose the proper exercise, according to your ability. Remember, you are pregnant so must take care of it. For example, although it is recommended to walk for pregnant women, but if feel not afford, do not be forced.

Abdominal muscles also need to be strengthened in pregnancy, before and after childbirth. Therefore, the abdominal muscles strong to have many uses such as to stabilize your body. During pregnancy, it is very important to maintain the center of our body, in order to remain strong. Because in pregnancy , usually flexion at the waist most pregnant women would be more obvious if the pregnancy weight increase getting bigger due to stomach. When the “combined” with a hormone that relaxes the joints and ligaments (connective tissue thin), burden on the pubic bone are increase. So, strengthen the abdominal muscles in this time of pregnancy will help overcome the tendency of curved waist.

Special pregnancy gymnastic movements will help you to increase the strength of your stomach muscles safely. Although these exercises safely performed during pregnancy, you should use techniques that do physical exercises carefully and not too fast to do a hard workout. Because, it would be better if the training exercise was conducted under the supervision of a gymnastic master instructor for pregnant women.