[Henan Science Popularization] "Dietary Guide" easily read 82 How to provide sufficient amounts of iodine and vitamin D during pregnancy?

Iodine and vitamin D are also two indispensable nutrients that are indispensable during pregnancy. So, which foods can provide sufficient amounts of iodine and vitamin D for pregnancy?

According to my country's current salt strengthening 25 mg/kg, the cooked loss rate of iodine is 20%, and the daily salt intake of 5 grams is calculated, which can intake about 100 micrograms of iodine, which basically reaches the recommendation of adults.

The iodine needs of iodine during pregnancy increased by 110 micrograms. Iodine deficiency can lead to dysplasia and low intelligence. Considering the impact of early pregnancy reactions, it is recommended to prepare for women during pregnancy and pregnancy. In addition to consumption of iodized salt, it is consumed by iodine -rich foods rich in iodine per week, such as kelp, seaweed, mussels, light vegetables, etc.

Common foods that can be provided for 110 micrograms are: 0.7 grams of dry and vegetables, 2.5 grams of laver, 30 grams of shellfish, kelp fresh or 100 grams of water.

In addition, the iodine content of some dishes also meets the needs of women during pregnancy, which can be used for reference:

Kelp stew tofu: 100 grams of fresh kelp (114 micrograms containing iodine), 200 grams of tofu (15.4 micrograms of iodine).

Laver egg soup: 5 grams of laver (212 micrograms containing iodine), 25 grams of eggs (6.8 micrograms of iodine).

Mussels (light vegetables) fried onions: 50 grams of mussels (173 micrograms containing iodine), 100 grams of onion (1.2 micrograms containing iodine).

The iodine content of the above dishes plus 100 micrograms obtained by iodized salt per day, and the iodine intake is 250 to 350 micrograms, which can not only meet the needs of women's iodine during pregnancy and pregnancy, but also within the scope of safety.

The content of vitamin D in natural food is low, and the liver, egg yolk, and cream are relatively high. Human skin can synthesize vitamin D through ultraviolet rays. Women receive an average of 10-20 minutes of sunlight per day. The synthetic vitamin D can basically meet the body's needs.

The intensity of sunlight and ultraviolet rays is affected by geographical and seasons. For example, in winter and spring, the face and double arms are exposed to the sun for 20-30 minutes. There are many exposure parts in summer and about 10 minutes in the sun. Living in high -latitude areas, lack of sunlight or insufficient outdoor activities in winter, and women who cannot synthesize vitamin D through sunlight can take 10 micrograms/day of vitamin D supplement.

Author: Book Xiaoyan Editor: Yuan Xin

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