Calcium supplement knowledge during pregnancy I. What are the symptoms of calcium deficiency during pregnancy? Symptom 1: Calf cramps: generally in the fifth month of pregnancy can appear, often in the night easy to happen. However, some pregnant women, although the body lacks calcium, but did not show for the calf cramps, easy to ignore the calcium supplement. Symptom 2: loose teeth: calcium is the main element that constitutes the hard tissue of human bones and teeth, lack of calcium can cause abnormal development of tooth enamel, reduced resistance to caries, and loose hard tissue structure, if pregnant mothers feel loose teeth, it may be calcium deficiency. Symptom 3: Gestational Hypertension Syndrome: Calcium deficiency has a certain relationship with the occurrence of hypertensive disorders during pregnancy, if you are troubled by gestational hypertension, perhaps you should be vigilant. Symptom 4: Joint and pelvic pain: If calcium intake is insufficient, in order to ensure that the calcium concentration in the blood is maintained in the normal range, under the action of hormones, the calcium in the bones of pregnant women will be released in large quantities, thus causing joint and pelvic pain. Second, the impact of calcium deficiency during pregnancy on the fetus Fetal calcium deficiency get congenital rickets, the fetus does not get enough calcium, it is easy to occur newborn congenital laryngeal cartilage chondromalacia, when the newborn inhalation, the congenital cartilage curls and contact with the larynx, it is easy to block the entrance of the larynx, and snoring, which is very detrimental to the health of newborns. More importantly, if the fetus does not take enough calcium, it is very easy to suffer from rickets such as cranial softening, square skull, abnormal closure of fontanel, rib beading, chicken breast or funnel chest after birth. Calcium supplement tips Small amount of calcium supplementation effect is good This is better than a large amount of calcium supplementation absorption effect. When taking calcium tablets, you can choose a small dose of calcium tablets and take them orally twice or three times a day. The same 500 ml of milk, if divided into 2 to 3 times to drink, calcium supplementation effect is better than one time all drink. Choose the best time to take calcium supplements Calcium combines easily with oxalic acid and phytic acid, which affects the absorption of calcium, so the best time to take calcium supplements should be before going to bed and between meals. Be careful to have a period of time from bedtime, preferably half an hour of rest after dinner, because the blood calcium concentration is lowest in the second half of the night and morning, which is the most suitable for calcium supplementation. Bone broth is not the best way to replenish calcium with 1 kilogram of meat and bone soup for 2 hours, the calcium content of the soup is only 20 mg or so, therefore, with meat and bone broth calcium is far from being able to meet the needs. In addition, meat and bone soup in the fat is very high, drink soup at the same time also ingested fat, pregnant mothers can not be this as the only way to supplement calcium Oh. Vitamin D can regulate calcium and phosphorus metabolism and promote calcium absorption. In addition to taking vitamin D, it can also be synthesized in the body through sun exposure. As long as the sunny outdoor activities for more than half an hour a day, you can synthesize enough vitamin D. Too much can cause loss of appetite, fatigue, arrhythmia, nausea, vomiting and other side effects. Calcium supplementation is not the more the better Excessive calcium supplementation for pregnant mothers will cause calcium to precipitate in the placental blood vessel walls, causing aging and calcification of the placenta, a decrease in the amount of amniotic fluid secreted, and an excessively hard head for the fetus baby. In this way, the baby can not get sufficient nutrients and oxygen provided by the mother, and the excessively hard head will also also prolong the labor process, and the baby’s health is at risk. Therefore, calcium supplementation should be scientific, do not blindly too much calcium. Calcium supplementation during pregnancy memo Early pregnancy Mid pregnancy Late pregnancy Ordinary intake 800 mg / day Increase intake 1000 mg / day Further increase 1200 mg / day Early pregnancy is the formation of cell division and the initial development of organs, pregnant moms calcium demand and the same as the average adult demand. Drinking 250 ml of fresh milk or yogurt every day can provide 250 mg of calcium. Together with the calcium provided by other foods and more sun exposure, the body’s daily calcium requirement can usually be met. There is no need to take additional calcium supplements. The intake increases during the rapid growth period of the fetus baby. You should drink 500 ml of milk or yogurt every day. For pregnant mothers who are not used to drinking milk, you can supplement about 500 mg of calcium tablets every day, and eat some calcium-rich foods such as shrimp skin, bean curd, soybeans as well as green leafy vegetables, etc., which are generally achievable. Also do some outdoor exercise and enjoy sunbathing to promote the body’s absorption of calcium. As the fetus baby continues to grow, the demand for calcium further increases. Drink 500 ml of milk or yogurt daily, take 500 mg of calcium tablets, and eat some calcium-rich foods to reach the required amount of calcium. Of course don’t forget daily sunshine, usually no less than one hour a day in winter and about half an hour in summer, and try to avoid the most intense UV sunshine from 10 am to 3 pm. Calcium Supplement Recipes During Pregnancy Early Pregnancy Calcium Supplement Packages Mid to Late Pregnancy Calcium Supplement Packages The whole day can provide calories 2182 kcal, of which 84.6 g of protein, 61.2 g of fat, 325 g of carbohydrates, and 985 mg of calcium. The whole day can provide 2490 kcal, of which 88.7g protein, 69g fat, 378.9g carbohydrate, 1269mg calcium. Breakfast: 1 steamed bun (100g of flour), 250ml of fresh milk, 1 hard-boiled egg Lunch: rice (Japonica 100g), brined and boiled beef (75g of beef), sautéed fresh shiitake mushrooms and greens (50g of fresh shiitake mushrooms and 150g of greens) Dinner: rice (Japonica 100g), steamed sea bass (125g of sea bass), roasted eggplants (200g of eggplants) Fruits: 1 orange (200g), Apple 1 (200g) Extra: Yogurt 125ml, Soda crackers 4 slices (25g) Breakfast: 2 rolls (flour 100g), Fresh milk 250ml Hard boiled egg 1 Lunch: Rice (Japonica 125g), Stewed seaweed with pork ribs (pork chops 110g, soaked seaweed 50g), Stir-fried shrimp skin with greens (greens 150g, shrimp skin 10g) Dinner: Rice (Japonica 125g) , celery lily (celery 150 grams, 25 grams of lily), white scorched shrimp (sea shrimp 150 grams) Fruits: 1 banana (200 grams), strawberries (150 grams) Extra meal: yogurt 250 ml, soda crackers 4 slices (25 grams) Tips: cheese also contains lactose and protein that can promote calcium absorption, very suitable for pregnant mothers to consume regularly. Tips: The salt content in small shrimp is also very high, containing up to 5057.7 mg of sodium per 100 grams. Excessive sodium intake by pregnant women will aggravate edema. Each intake of 10 to 15 grams is more appropriate. When eating, also pay attention to be pre-soaked in water, rinsed several times to remove some of the salt. Affect the calcium absorption of the nemesis One: oxalic acid – spinach, amaranth, bamboo shoots and other vegetables: after pregnancy, many pregnant mothers began to pay attention to eat more vegetables and fruits. However, some vegetables with astringent flavor contain oxalic acid, which can combine with calcium to form insoluble precipitate in the intestine, affecting calcium absorption. Therefore, it is recommended that pregnant moms eat 500-750 grams of vegetables and fruits every day. You can also blanch these vegetables with water first to remove the astringent flavor before cooking. Two: phytic acid – rice, white flour: rice and white flour contains phytic acid, and the digestive tract in the combination of calcium, resulting in calcium and magnesium phytate salt can not be absorbed by the body, greatly reducing the body’s absorption of calcium. Therefore, pregnant mothers can first soak the rice in the right amount of warm water for a while, so that the phytase enzyme in the rice will be most of the phytic acid decomposition; and fermented pasta secretion of phytase enzyme can also be hydrolyzed phytic acid in the flour, to avoid affecting the body’s absorption of calcium. Three: phosphoric acid – carbonated beverages, cola, coffee, hamburgers, etc.: under normal circumstances, the body’s calcium:phosphorus ratio is 2:1, however, if pregnant mothers excessive intake of carbonated beverages, cola, coffee, hamburgers, pizza, animal liver, French fries and other large amounts of phosphorus-containing foods, so that the calcium:phosphorus ratio of as high as 1:10-20, so that too much calcium:phosphorus ratio is as high as 1:10-20, so that too much calcium:phosphorus ratio is as high as 1:1. 10 ~ 20, so that too much phosphorus will be the body of calcium “drive” out of the body. Four: sodium – salt: pregnant moms consume too much salt will affect the body’s absorption of calcium, but also may lead to more loss of calcium in human bones. This is because salt contains sodium, and the kidneys every day to the excess sodium out of the body, every 1,000 milligrams of sodium excretion, it will be at the same time depleted 26 milligrams of calcium. So pregnant moms should still eat a light diet. Five: fatty acids – fatty foods: fat decomposition of fatty acids (especially saturated fatty acids) in the gastrointestinal tract can be formed with calcium insoluble substances, so that the absorption rate of calcium is reduced. Therefore, pregnant moms should rationalize their meals and not eat anything too greasy. Foods with high calcium content Dairy products: the most effective, safest and scientifically excellent source of natural calcium. Food group Calcium content Milk 104 mg/100 g Cheese 799 mg/100 g Yogurt 118 mg/100 g Condensed milk 290 mg/100 g Goat’s milk 140 mg/100 g Seafood: Seafood is not only rich in calcium, but also rich in selenium, a micronutrient Food group Calcium content Small shrimp skin 991 mg/100 g Shrimp 882 mg/100 g Sea shrimp 146 mg/100g kelp 241mg/100g jellyfish skin 150mg/100g seaweed 343mg/100g Fish: low-fat and high-protein is suitable for pregnant mothers, while potassium and phosphorus are rich in food type Calcium content Fish floss 3970mg/100g silverfish 258mg/100g crucian carp 79mg/100g yellowtail 78mg/100g dried squid 87 Dried squid 87 mg/100 g Fish ball 97 mg/100 g Soybean products: Calcium supplementation with a large amount of protein and very little fat Food group Calcium content Soybean 100 mg/100 g Tofu 164 mg/100 g Shuttle bushels 313 mg/100 g Dried bean curd 308 mg/100 g Mung bean 162 mg/100 g Fava bean 207 mg/100 g Vegetables: Contain dietary fiber, excessive intake can interfere with the dietary fiber. Vegetables: Contain dietary fiber. Excessive intake may interfere with calcium absorption; a daily intake of about 500 g is sufficient. Food group Calcium content Alfalfa 713 mg/100 g Shepherd’s purse 420 mg/100 g Rapeseed rape 150 mg/100 g Celery 160 mg/100 g Bok choy 163 mg/100 g Yucca flakes 140 mg/100 g Potato 99 mg/100 g Cilantro 170 mg/100 g Silver fungus 380 mg/100 g Black fungus 357 mg/100 g Cowpeas 100 mg/100 g Black fungus 100 mg/100 g Cowpeas 100 mg/100 g Cowpeas 100 mg/100 g Black fungus 357 mg/100 g Cowpea 100mg/100g Brassica napus 301mg/100g Radish 190mg/100g Meat and eggs: the protein is indispensable to pregnant mothers, and contains a lot of calcium Food group Calcium content Lamb 15mg/100g Beef 9mg/100g Chicken 9mg/100g Pork(lean) 6mg/100g Egg yolk 134mg/100g Nuts Nuts: rich in unsaturated fatty acids that are beneficial to the human body and also contain a lot of calcium Food group Calcium content Walnuts 108 mg/100 g Pumpkin seeds 235 mg/100 g Hazelnuts 316 mg/100 g Watermelon seeds 237 mg/100 g Pistachios 108 mg/100 g