How to prepare pregnant women for folic acid supplementation and men for zinc supplementation

Every woman who is about to become a mother will encounter different nutritional and dietary issues at various stages of pregnancy. At every stage of pregnancy, they are full of anxiety and expectations, worried about nutritional problems and affecting the healthy development of their baby.

In fact, not only during pregnancy, but also during pregnancy preparation, women and men are very knowledgeable about how to eat; After the baby is born, nursing mothers also have many dietary issues to pay attention to. Starting from this issue, we will launch the "Good Pregnancy, Good Parenthood, How to Eat" column. Experts are invited to explain and answer questions about nutrition and diet that everyone should know before, during, and after pregnancy, as well as food related issues they encounter. Edit this edition

It is said that the health of parents is related to the health of babies, so the nutritional intake of various foods during pregnancy preparation should be balanced. The pre pregnancy diet is not based on the principle of "what to eat, what to eat,". Pregnancy preparation requires a diverse diet to ensure basic nutritional intake.

Pregnant women should eat more food containing folic acid

Women should have balanced and comprehensive nutrition before pregnancy. The intake of protein, trace elements, and vitamins has an important impact on the intelligence and skeletal development of the fetus. However, it is important to pay attention not to excessive nutrition but to changes in one's own weight, as excessive weight can lead to difficult labor during childbirth. Pregnant mothers should first supplement foods rich in folic acid. Foods rich in folic acid in daily life include:

Vegetables: lettuce, spinach, tomatoes, carrots, green vegetables, asparagus, cauliflower, rape, cabbage, lentils, beans, mushrooms.

Fruits: oranges, strawberries, cherries, bananas, lemons, peaches, plums, apricots, bayberries, begonia, sour dates, hawthorn, pomegranates, grapes, kiwifruit, strawberries, pears.

Animal food: Animal liver, kidney, poultry meat and eggs, as well as beef and mutton.

Beans and nuts: soybeans and bean products, walnuts, cashews, chestnuts, almonds, pine nuts, etc.

Cereals: barley, rice bran, wheat germ, brown rice, etc.

Pregnant men should eat more zinc containing foods

Male pregnancy preparation should eat more zinc rich foods to enhance sperm activity. Zinc is mainly found in seafood, animal offal, beans, peanuts, millet, radish, Chinese cabbage, and other foods. While foods such as garlic, carrots, and celery can reduce sperm motility after consumption. Some spicy food, barbecue, pickled food, etc. should also be avoided, and drinking less alcohol to prevent damaging the spermatogenic function of the testicles. Protein, minerals, and vitamins need to be fortified during pregnancy preparation, with options such as milk, eggs, meat, beans, and animal offal. In addition, fresh fruits and vegetables can help supplement vitamins.

Cut down on coffee and alcohol

Sugar will increase the risk of diabetes. Spicy food will cause stomach discomfort. Pregnant women should try not to eat or eat less. Women who like to drink coffee should be aware that studies have shown that drinking more than one cup of coffee a day may reduce the chance of pregnancy. Canned and pickled foods contain high levels of nitrite, which not only harm the body, but also harm pregnant women, and may lead to miscarriage, premature birth, and other conditions. Barbecue can reduce protein utilization and affect amino acid intake. Vegetables should be washed carefully to ensure that there are no residual pesticides. Pregnant women and men who have a habit of smoking and drinking should abstain before pregnancy for the sake of the health of the next generation. Carbonated beverages should also be consumed as little as possible.