Nutrition and Diet Tips

Nutrition during pregnancy is one of the main factors we must consider must pay special attention to:

• Folic acid is a vitamin that needs to drink daily. Deficiency leads to anemia, premature detachment of the placenta, infants with low birth weight and some malformations, mostly of the nervous system.
  Although present in many foods, which are subjected to heat during the cooking process makes it possible to destroy, so it is necessary to consume fresh fruits and vegetables without cooking, and, as ordered, take a multivitamin with this vitamin.
• If a pregnant woman has some degree of malnutrition may occur low birth weight, intrauterine growth retardation and fetal or neonatal death. In addition, it increases the risk of heart disease, hypertension and diabetes in adolescence and adulthood.

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Legumes, also known as legumes, provide a quality and quantity of important nutrients to our body. They are of plant origin, bringing the largest number of proteins within this realm.

Along with grains, we can say that beans are the other pillar that allows you to feed the global population.

A diet with a good proportion of vegetables, is low in fat, highly nutritious, rich in fiber, with effective protection against cardiovascular disease and obesity.

Legumes group belong:

• Alfalfa,
• Beans,
• Peas,
• Green beans,
• Lentils,
• Chickpeas,
• Lupins
• Soy (with isoflavones, which is highly antioxidant),
• Peanuts

The cultivation of vegetables is very beneficial for the care of the ecological environment. In these times of so much pollution and environmental pollution, its culture promotes the fixation of nitrogen in the soil, and therefore enriches the fields for future crops and to feed livestock.

What is the nutritional value of vegetables?
As mentioned above, legumes provide us with an excellent quality and concentration of nutrients without the saturated fat intake with food of animal origin.

Carbohydrates: as in cereals, legumes carbohydrate is starch. In almost all the starch represents 50% ie in a ration of 60 gr., We have some 30 gr. carbohydrate as starch, the other 10% are simple sugars such as sucrose, glucose, fructose. A diet is not correct if he ignores carbohydrates.

Protein: excellent source of vegetable protein, between 20% and 40%. For example, 60 gr. soybean contain 20 gr. protein. These are incomplete or of low biological value and therefore should be combined with grains, nuts, etc.., To make them better quality protein.

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