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Friday, November 9, 2012

I am on DIET. Pregnancy Diet

Posted by mimie at 11/09/2012 10:39:00 AM
DIET???Teeetttt...

Morning everyone! When we talk about diet, people ALWAYS misunderstood it with NOT TAKING BREAKFAST or maybe LUNCH or maybe DINNER. As what I alwayyysssssss ask my student, what does this statement means to you? "Aku nak diet lah hari ni.." 

The 'Mis-concept' of "Aku diet hari ni, korang pegi la lunch..." kan kan kan???

Diet as in my own understanding adalah pengambilan nutrien yang betul pada masa yang tetap. Understand? Itu dari istilah pemahaman aku sendiri. Bukan bermaksud we cut off terus Breakfast dari kamus hidup kita. or maybe lunch time or maybe dinner. Itu dah masuk ajaran sesat.

Tambah lagi untuk pregnant woman, DIET adalah penting. Yeppp, pregnant women tend to crave makanan yang pelik-pelik dan macam-macam. Kalau di ikutkan hati, aku nak makan ice cream chicken chop hari hari.. Lepas tu, aku nak makan seafood hari-hari. Perghhh! Healthy kerr?

And, for everyone's information, since pregnant ni.. Aku dah tinggal kan daging merah ... Tau tak, tak amik terus daging pun tak elok? Sebab daging adalah salah satu sumber iron. No wonder last check up aku punye hb rendah (10.6. hb normal adalah atas 11). Last pregnancy (March until May 2012... Miscarriaged my twin) , aku hari hari makan sup daging!! Aku punye hb sampai 14!! Hari hari makan daging pun tak elok! So, for conclusion, pemakanan kene seimbang. If, aku tak makan daging, I should find replacement untuk cover balik iron intake. For eg, makan sayur bayam,  kerang! So, everyweek I will make sure I take kerang and bayam atleast once or twice per week. 

Ape lagi nutrien penting for pregnant women?

1. Calcium – You need to take 1000 mg of calcium a day in pregnancy. Sumber calcium ?? Boleh try amik : 225 grams of skimmed milk contains 301 mg of calcium, while 225 grams mozzarella cheese has 222 mg of calcium, and two corn tortillas contain 92 mg calcium.

2. Folic acid – 600 mcg of folic acid is the least daily requirement. Half a cup lentils contain 179 mcg of folic acid; half cup fortified cereals contain 133 mcg, four boiled asparagus, 81 mcg. 

3. Iron – Pregnant women need 27 mg of iron daily to provide for the baby nutrition requirement during pregnancy, which is the double of what women need normally. Kenapa iron penting? Sebab iron diperlukan untuk generate new red cell blood untuk transport oksigen. Sumber iron : A cup of fortified cereals contain 24 mg of iron, half a cup cooked lentils contain 3.3 mg, and the same amount of boiled spinach has 3.2 mg of iron. 

4. Potassium – 4700 mg of phosphorus is needed daily by pregnant women as it helps maintain electrolyte balance in the body, helps in muscle contractions, energy metabolism and functioning of nerves. One baked potato has 844 mg, 225 grams of prune juice has 706 mg, half a cup cooked lima beans has 484 mg, and one-fourth a cup dried SB1 apricots have 378 mg of potassium. 

5. Vitamin C – Pregnant women need 85 grams of vitamin C daily as it is an essential nutrient untuk repair tisu dan jugak produce collagen, tendons, cartilage, skin and bones. Kalau nak sumber vitamin C original, boleh try : 225 grams of orange juice has 124 mg, one baked potato has 0.7 mg, and half a cup chickpeas have 0.6 mg of vitamin C. 

Anyway, nurtition requirement during pregnancy takdelah cuma bergantung pada list di atas. You also need to take adequate amount of phosphorus, manganese, magnesium, iodine, copper, zinc, and others. So, eat healthy oke mommies!

Oke, Nak cite sikit pasal what food to avoid ?????!!

1. Unripe papaya is a BIG No No!. Why? Unripe or semi-ripe papaya intake apparently brings on labour early. ehem... tapi jgn misunderstood!! cuma betik muda jerr yang tak sesuai di makan sebab latex or getah dia tu boleh menyebabkan terawal bersalin! Betik yg dah masak elok sebab kandungan vit C etc membantu kalau ada sembelit & heartburn!

2. Avoid Pineapple!!!  Sebab dia ada bromelain which can cause to early labour also! ada gak orang cakap kalau nak 'induce' baby, makan lah nenas byk2... heks! sebab fungsi bromelain tu softening of the cervix. Wallahualam. Senang cakap.. avoid jer lah..kalau nak sgt, please take moderate intake!

 3. Avoid grapes masa last trisem sebab kandungan nye yg panas! Nak makan? makan sikit jer ekkk...

4. Paling penting, sayur dan buah-buahan mestilah di basuh dengan baik dan sempurna!!

5. Undercooked meat and semua yang undercooked termasuk telur separuh masak yang sedap tuh! NO NO NO!! Why?? sebab high risk of getting contaminated with bacterias..

6.  Caffeine! NO NO NO! sila pantang minum caffeine! Im a coffee lover which I took Nescafe everyday before my pregnancy. YES! Everyday and sometimes, not only a cup but 'ber' cup-cup..kenapa? sebab caffeine dikatakan boleh menyebabkan miscarriage and caffeine can eliminate fluids & calcium. so, this will lead to dehydrated!

So, sape cakap masa pregnant ni adalah syurga untuk pregnant women makan makan makan. Sebenarnya, masa ni lah kene pantang pantang pantang. Kan? 




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