Kara Korhonen talks you through the importance of both folate (Folic Acid) and Fiber in your dietary consumption during the months of pregnancy.
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You know when I pointed out that approximately 4 pounds of the 30 pound weight gain is from increase blood volume. Well, this extra half galloon of blood is one of the reasons why more folate is required during pregnancy. It is needed to produce red blood cells. Folate is also important in normal fetal growth and development. So if a woman does ingest enough, there is an increase risk that their baby will born with neural tube defect. The daily recommendation for pregnant women is 600 mcg of dietary folate equivalents. Folate is found in citrus, fruits and juices, beans and dark green leafy vegetables. A cup of spinach and a glass of orange juice each provide about a 100 mcg. This synthetic form of folate, folic acid is absorbed much more efficiently which is a good reason to consider taking the supplement even though you undoable be eating a super healthy diet after watching this video. So you are strain to have a bowel movement. Then to add insole to injury, you have to strain to get up from the towel sit. This is one of the annoyances of pregnancy. Pregnancy hormones do many things including slowing down muscles in the GI tract. So absorption nutrients from food can be maximized. In theory, this is brilliant but unfortunately constipation may also occur. Fibers are the part of the apple. They stock in your teeth. The component of the wheat bread that makes it much grainer than the white and the attraction for your guts so they can push food down the pipeline. Because our bodies do not have the enzymes necessary to breakdown these parts, fiber. And they are two major types act to increase size of your stool and help propel everything along. Fiber also can slow the absorption of fine carbohydrates. Swap, you gable that snickers bar, make sure to chase it with at least one cup of brand buds. Your daily goal for fiber consumption is 28 grams. For reference, most Americans only consume 12 to 14. Of course, most Americans are constipated literally and figuratively. The obvious testament to this national constriction is the large section devoted to fiber supplements in any grocery or pharmacy. However, you do not need those products because fibers naturally found in fruits and vegetables, whole grains, been and lentils. When you shop for breading and cereal be sure to read the nutrition facts panel and buy bread that has at least 3 g of fiber per slice, and cereal with 5 g or more per serving. If a product to contain between 3 g and 4.9 g of fiber then it is a good source of fiber. And if it provides more than 5 g, it is an excellent source and you should not venture too far from your bathroom. On that note, if you have not been enjoying the high fiber diet, gradually increase the amount of fiber you consume. And as you boost the fiber, you need to ram up your water intake as well because fiber needs water to carry it along the way logs need water to carry them down the river.