the vitamins is Organic materials presence in the  organisms and the plants.its are 12 kind
There is no doubt  vitamins needed most than others  by body of woman inasmuch  their importance
to keep his health and growing of foetus.















you must lady assure take this vitamins more than others:
vitamins B  especially:
folic acid
vitamins B1     vitamins B2
vitamins B3     vitamins B6
vitamins B12   vitamins B6
vitamins A       vitamins D

the daily need span to this vitamins:

vitamins A:

protect your baby from week eyesight ,motvating cells to grow

save you from premature birth

the suitable daily dose and rich foods of vitamins A:
take 300 microgramme.
you can get this  vitamins from  plant food,animal food fish(like sardin,macrin ,tona...) oil food.milk Butter,yellow plants,red pepper.

 

the important of  lunch diversity for  pregnant woman 
take care madem to eat  variety  food each daily  this it assure get you the   vitamins ,minerals  and Necessary nutrients  for your body and increase and grow of foetus.
this is  a bunch of food  that must eat during  pregnancy:
Milk and its products
-rich source  of Calcium  and a necessary ingredient for assure  safety  foetus  teeth growth and his bones.
-rich source of proteins that  necessary for build   the foetus  tissue.
-it contains vitamins B12 and B2.
advice for pregnant woman
-take two cups of milk  for assure to get Calcium.
-eat  cheese and fibers products  daily  In addition to milk  for but to assure  Calcium ,proteins  and nutrien vitamins.
vegetables and fruits:
it contains many types  of vitamins and  a necessary minerals  also the rich source of  fibeers.
Leafy vegetables: 
-eat a lot of spinach ,mallow Watercress ,Lettuce because its contains folic acid and  vitamin J .
-take part of   fresh vegetables  bacause  Cooking process be spoiled vitamins.
-in the event cooking must be light.
Varioliformis vegetables
yellow  species Is characterized by high value of carotene also the source of vitamins B .
potato
it contains value of water it dont caused the overweight provided that eat without reddening.
or adding  fats.
CITRUS
take citrus like limon, strawberry ,Kiwi ... are activated bio ,Tonic device  Immune ,it help to prevent   woman pregnancy from infection because it contains vitamins j.
yellow fruits:
useful kind contains high quantity of Beta-carotene this  latest turn to vitamins in the body
like Apricots mango Cantaloupe.
dehydrated fruits
useful type  contains high quantity of minerals as is  beneficial food giving to pregnancy  woman  the energy.
Whole grains Pulses and bread
like Pulses (Beans )grains( kidney bean,Lentils bread make from full flour(Brown bread))
-it contains all food element for play daily activities.
-eat a lot of this element because its help to prevent constipation
Bird meat Fish  
-minimise to eat meat (it contains saturated fat that is dangerous on the healthy).
-take Chicken and fish .
fish  comprise oils Good for the heart its helps to reduce the cholesterol level and  Adjust blood pressure.
-fish(like Sardines and  ) include good level of proteins vitamins B ,A,D .
eggs
take one eggs each day because the last comprise high level of proteins, vitamins A ,vitamins B1,vitamins B2 ,folid acid ,vitamins B12 and  good level iron.
Seeds and nuts
include proteins ,vitamins,zinc and iron .
-eat this kind of food instead of sugars and Sweets.

the value of energy for pregnant woman

   -proteins 

its  use to build and grow the Tissues until the feotus can grow with natural value.

the causes of overweight during pregnancy

Pregnant Weight dont increase  because to  adding  the  fetus weight  but  the other weights like
placental weigorht, stored liquids weight( liquid caminos,fat weight which  be more for  giving to woman  energy for do all her  daily activities) and  augment  uterine weight.

-the value of the extra weight ranges between 9-13.5 kg.
augment of weight  be more between week 24-32 from pregnancy.
this is the quality of increase weight during pregnancy each week :
    -until  the tenth week:2kg.
    -until  the twentieth week:3kg.
    -until  the thirty week:9 kg.
    -until  the fourty week:11 kg.

-observe your value of weight regulary during  the period of pregnancy(use the previous rates)
-avoid the overweight.
-eat ever the rich nurtiens of vitamins ,minerals,proteins and Complex carbohydrates.
 -minimise of eating gained power food.

the salt and saltshaker food

mimimise to eating the salted food or this can caused of hypertension  and swollen legs             sugar and kikes   -avoid to become fat on  eating  its . reduce  to eat drinks  when contains   caffeine   like coofee ,thé and cola because there are can caused  termination  of pregnancy.

The importance of breakfast for pregnant women

The basics of good nutrition for pregnant women

1.choose healthy food system to ensure the arrival of various nutrients to the fetus otherwise       it will Drain from your body, consequently you will become unhealty and sick.   2.taking the Adequate and appropriate  food it  makes easy your birth and you protect you                   from Premature birth.    3.eat food contain plentiful amount of Vitamins, proteins and minerals especially calcium        and minerals   4.proteins build Body tissues, calcium establish os,irons and  folic acid are  necessary for     establish blood.   5.the rest of Vitamins and minerals ,The body's cells need its with small quantities  for doing       the natural activities.  6.reduct from eating  sugars and   liniment  because are not  necessary   for fetus also you      will take more weight.  7.increase from  amyloid food rich of the fibers  like black bread potato,riz(brown riz) ,pasta    because this give to you body energy and it contain some of  Vitamins witch conserve from     constipation injury.