การปฏิบัติตัวของคุณแม่มือใหม่ และโภชนาการที่ดีระหว่างตั้งครรภ์

During the first 3-4 months of pregnancy, the fetus is developing various organs of the body and requires complete nutrients. Therefore, the mother should eat a balanced diet consisting of all 5 food groups daily, including carbohydrates, protein, fat, minerals, and vitamins. In the following 5 months before delivery, the nutrients received by the fetus are used to increase the size of the developed organs. The mother should increase the quantity and quality of food intake during this period.
Therefore, the mother&#8217;s weight should increase throughout the pregnancy by about 10-14 kilograms. In the first 3 months of pregnancy, the weight should increase by 1-2 kilograms. From the fourth month onward, the weight should increase by about 1.5-2.0 kilograms per month. If the mother&#8217;s weight increases too quickly or excessively, the intake of carbohydrates and fats should be reduced, such as rice, noodles, bread, pork belly, sweets, ice cream, etc., and replaced with vegetables and fruits which can also provide a feeling of fullness.
<h2>Protein Requirements 
</h2>
These include all kinds of meat, eggs, tofu, seafood, and various beans, which are used to build organs and repair worn parts of the body. The mother may increase protein intake from the usual diet before pregnancy by drinking 2 glasses of fresh milk per day, or 1 glass of fresh milk with 1 egg, or increasing meat intake by 2 tablespoons per day, etc.
<h2>Calcium Requirements 
</h2>
Calcium is an essential component for building bones, teeth, and muscle function during pregnancy. The mother needs 50% more calcium, or 1,200 milligrams per day, compared to 800 milligrams per day before pregnancy. If the diet is insufficient, the fetus will draw calcium from the mother&#8217;s bones and teeth, which may cause tooth decay and osteoporosis in the mother. Therefore, drinking 3-4 glasses of milk per day (each glass of 250 cc contains about 290 milligrams of calcium) along with daily food intake is sufficient for the fetus, including the postpartum period when breastfeeding.
Foods that can substitute in case of cow&#8217;s milk allergy include dried shrimp, small fish, canned fish, tofu, soy milk, dark green leafy vegetables, red beans, black sesame, etc.
<h2>Iron Requirements 
</h2>
Iron from food or supplements is used to produce red blood cells for both the mother and the fetus. Insufficient iron intake may cause anemia, fatigue, or weakness. Foods high in iron include meat, liver, dark green leafy vegetables, various beans, and prunes.
<h2>Vitamin and Mineral Requirements 
</h2>
Vitamins are essential for body functions and are needed in greater amounts during pregnancy. Therefore, the mother should eat more fruits and vegetables, such as those containing yellow pigments and carotene, which are rich in vitamins A, C, calcium, and folate. Examples include carrots, pumpkin, broccoli, morning glory, tomatoes, etc. Additionally, fruits and vegetables contain dietary fiber that helps with bowel movements.
Daily, the mother should drink at least 6-8 glasses of water to aid bowel movements and to help form amniotic fluid during pregnancy. Vitamin C in fruit juices helps improve iron absorption and prevents scurvy.
The mother should avoid alcoholic beverages, beer, nicotine in cigarettes, and caffeine in tea and coffee, as these substances may cause slow fetal growth, cardiovascular abnormalities such as heart valve insufficiency, or severe cases may affect fetal brain development.
<h2>Breast Preparation 
</h2>
In the 3-4 months before delivery, mothers with short or inverted nipples should consult an obstetrician to correct the nipple length so the baby can latch properly. Otherwise, breast engorgement may occur, causing milk flow obstruction, fever, and breast pain. Additionally, mothers should choose bras that fit the expanding breasts to maintain a good shape.
<h2>Work, Rest, and Sleep 
</h2>
Pregnancy is not an obstacle to daily work, but the body tires easily and quickly, and continuous work for long periods is difficult. This depends on the nature of each person&#8217;s work. Mothers should rest at least 10 hours a day, including 8 hours at night and 2 hours during the day. For mothers working outside the home, sitting down to rest, closing their eyes, elevating their feet on a chair, and relaxing the mind is recommended.
<h2>Sexual Activity During Pregnancy 
</h2>
Sexual activity is allowed from early pregnancy until near delivery. Care should be taken to avoid positions that may harm the woman. Sexual intercourse should be avoided in cases of vaginal bleeding during pregnancy, or in the last 3 months before delivery if there are frequent abnormal uterine contractions, as well as in mothers with a history of miscarriage or preterm labor.

The food that mothers should eat during this period should be increased in quantity and have complete nutritional value.

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