Especially in the 1st century. and 3. In trimesters, a feeling of fatigue occurs more in the mother’s candidate during pregnancy. Your fatigue increases due to changes in psychology due to the rapid change of hormones in the first 3 months of pregnancy and the weight of the growing stomach in the last 3 months, inability to sleep comfortably, fear of childbirth/excitement. Adding some nutrients to your diet list will help you cope with pregnancy sluggishness. In this article, we will share some food groups to help you.
- Oat Bran
Foods with low glycemic index slowly increase blood sugar, providing energy balance for longer. Oatmeal is one of them. There are also group B vitamins responsible for energy metabolism in oatmeal. If you start your day with a breakfast with oatmeal, yogurt and fruit, you’ll feel energetic and full all day long. Oatmeal will also help you prevent you from being affected by season transitions by strengthening your immune system.
Spinach fights like a knight with weakness and sleep iness in pregnancy with minerals such as iron, potassium and magnesium. Spinach will also help you improve your body performance. You can enjoy spinach, whether raw or olive oil and mince dyed vegetables. It will be useful for you to consume spinach during your pregnancy.
Yogurt is a good source of protein, but it increases body resistance and regulates your intestinal flora thanks to the probiotic bacteria it contains. Yogurt consumption also prevents constipation. Let’s also note that the studies also reduce the effects of chronic fatigue of probiotics. You should pay attention to probiotic consumption, especially in order to strengthen your immune system during season transitions. You should consume yogurt in intermediate meals with plain or fruit, and with meals at main meals. 1 bowl of yogurt (200 g) per day should definitely be on your nutrition list during pregnancy.
Lentils will be very useful for those who experience weakness during pregnancy. Lentils and actually all dry legumes are the ideal food for carbohydrates, which are the body’s main energy source. Lentils provide energy balance for longer because it is a slow-digested complex carbohydrate. Lentils, which are also an ideal source for protein and pulp, are also very generous in terms of magnesium and iron. You should consume 1 plate (6 tablespoons) of dry legumes twice a week. You can use lentils in your salads, meals and soups.
- Pumpkin Grasshopper
Pumpkin seeds; its siblings are an important source of magnesium such as moon kernel, almond, hazelnut, cashew. If you say, “What does magnesium do?” Magnesium deficiency causes muscle fatigue, weakness, muscle pain and cramps. A handful of pumpkin seeds are 150 calories. It is important that you do not consume too much so that you do not gain weight and does not affect your skin badly.
He is the best source of protein. Protein; cell regeneration and tissue repair. Animal-derived proteins, especially meat, milk, fish, eggs and cheese, are also good sources for vitamin B12. Fatigue, memory and constantation deficiency are inthe absence of vitamin B12. You must make the egg part of your breakfast. Eggs will also keep you full and prevent you from overeating at meals.
- Lean Red Meat
Anemia due to iron deficiency causes fatigue and weakness. Red meat is the best source of iron. You should consume red meat 2-3 times a week or every week. But you have to make sure you cook the meat well. Raw meat is very harmful to your baby’s health.
Kiwi is a very rich fruit in vitamin C, one of the strongest sources of antioxidants. Kiwi also increases body resistance and energy. It also prevents sluggishness by increasing iron absorption if you eat with eggs and red meat rich in iron. Chili peppers, oranges and parsley are also other sources of vitamin C you can consume. 1 medium orange or 1 medium kiwi meets half of the daily vitamin C requirement and is only 70 calories.
Other Ways to Prevent Your Weakness
- Admit that You Can Be Sluggish
Fatigue and weakness during pregnancy occur in most women. Hormone changes that you will experience will loosen your body, or it can be caused by this weakness, which can not be fed enough due to nausea. Therefore, first of all, acknowledge that you may feel tired from time to time during your pregnancy and do not panic. Gather your energy by taking plenty of candy. It’s normal to sleep more and want to sleep more than normal. Stay away from light and sound while you sleep. Otherwise you will not be able to sleep productively and you may feel more tired. It is very important that you improve your sleep quality, clear your head from bad thoughts. Your hospitalization position affects the quality of your sleep. So try to find the position of hospitalization where you can fall asleep comfortably. You’ll find the right way to calm down on a few attempts at most!
- Get Help Around You
Remember, you’re pregnant, and it’s natural to get help from your relatives. Feel free to ask for help with your relatives when necessary and do a work department. You shouldn’t tire yourself out.
- Care about Your Nutrition
Healthy and orderful nutrition is of great importance in preventing your fatigue. Malnutrition will make you feel more tired. You can get the right energy from the right foods.
Walking and exercising will prevent your weakness. If possible, take advantage of the clean air by hiking outside. Our Step Counting app will always be with you!
- Drink Water
As we’ve always said, for a lot of water. Make water indispensable to prevent fluid loss of your body and therefore find solutions to your weakness. You should not neglect to drink water at least 8 bars a day!