Among all vegetables, spinach is one of the most indispensable and beneficial for a pregnant woman and the fetus, as it contains iodine, folic acid, iron, protein, the lack of which causes a violation of the development of many organs in the fetus, and in a pregnant woman contributes to the development of anemia and toxicosis .
Proper and regular consumption of spinach avoids many of the complications of pregnancy.
Is it possible to eat?
Spinach is a leafy vegetable, which is an indispensable source of nutrients in all trimesters of pregnancy; 200 grams of spinach fully satisfy half the daily requirement of a pregnant woman for vitamins and minerals.
Pregnant in early and late periods
- In the first trimester, spinach is recommended for use in order to properly lay down all the organs of the fetus and maintain intensively consumed energy reserves of the woman. Vitamins in its composition (retinol and tocopherol) reduce the manifestations of toxicosis and dropsy of pregnant women, folic acid prevents the occurrence of anemia.
- In the second trimester of pregnancy, spinach helps to regularly replenish the deficiency of the B vitamins necessary for the proper development of the fetal nervous system.
- In the third trimester, spinach prevents the development of iron deficiency anemia, as it contains a high amount of iron ions, which is absorbed nine times higher than that of drugs.
Benefit
The benefits of spinach during pregnancy is expressed in the rapid replenishment of vitamins, trace elements and protein in the body of a woman who are delivered through the placenta to the fetus.
The effect on the fetus is positive with the correct use of the vegetable. Spinach is well absorbed by fetal cells and plays an important role in the development and development of new tissues and systems.
Chemical composition
Per 100 grams: calories - 27 Kcal, proteins - 3.8 g, fats - 0.7 g, carbohydrates - 2.1 g, fiber - 4.5 g, water - 87 g
- Folic acid (3.7 mg) - prevention of anemia, protection of nervous tissue from damage, development of cell membranes. Spinach folic acid is absorbed 90% higher than that from capsular preparations (5%).
- Ascorbic acid (15 mg) - protection of the vascular wall, improving immunity, prevention of scurvy.
- Vitamin A (82 mg) - the proper development of the skin and mucous membranes, visual cells and optic nerve.
- Tocopherol (17 mg) - antioxidant effect, improved tissue regeneration.
- Vitamin K (5 mg) - regulation of the heart and muscles.
Trace elements:
- Iron (35 mcg) - the development of hemoglobin in the body, the saturation of cells with oxygen.
- Calcium (36 mg) - laying bones and cartilage, blood clotting adjustment.
Macronutrients:
- Iodine (73 µg) - the development of the thyroid and parathyroid glands. With a lack of iodine may develop cretinism, edema, overweight, placental insufficiency.
- Protein is an important building factor. When combined with meat dishes, protein absorption increases to 100%.
- Pectin and dietary fiber - contribute to proper intestinal motility, excrete toxins and drug metabolites from the body, stimulate the functioning of the internal glands.
Can it harm?
Spinach can harm the mother's body if she suffers from a urinary system and kidney disease. Excess protein in spinach will be retained by the kidneys and damage them.. You should also not use it for diseases of the liver and gallbladder - a large amount of organic acids in the composition of the vegetable can contribute to their exacerbation.
Contraindications
- Diseases of the urinary system, kidney, liver.
- Peptic ulcer.
- Rheumatism.
- Hypertonic disease.
- Individual intolerance.
- Tendency to edema.
Precautionary measures
- It is not recommended to use vegetables in quantities exceeding the norm for pregnant women.
- Do not take spinach with individual intolerance.
How to apply?
In pure form
In its pure form, spinach is used fresh and also heat-treated.. Regardless of the method of preparation, pregnant women can consume no more than 200 grams of spinach up to 4 times a week.
Dried, frozen, boiled
Dried spinach. After drying, the shelf life of the vegetable is limited to two years. Such a vegetable is added to meat and vegetable dishes, more often as an ingredient in soup.- Frozen spinach can be stored indefinitely. Such spinach is used in the preparation of spinach puree, as an additive to soups, omelettes and salads, in small quantities is added to fruit purees after grinding in a blender. Spinach is not frozen again.
- Boiled spinach should be consumed immediately after cooking. Prepare a separate spinach dish, vegetable stew, a mixture of spinach and other green vegetables.
Dried spinach. After drying, the shelf life of the vegetable is limited to two years. Such a vegetable is added to meat and vegetable dishes, more often as an ingredient in soup.Spinach is best combined with red meat, solanaceae, onions.
What can you cook?
Step by step recipe and method of application. Fresh juices, mashed potatoes, salads, vegetable stews, omelets, spinach soups, meat soups with spinach, mixed fruit juices, fish dishes are made from spinach for pregnant women.
Omelette
Ingredients:
50 grams of fresh or frozen spinach;- 4 eggs;
- 2 grams of salt;
- 50 ml of nonfat milk;
- 1 onion;
- 15 ml of vegetable or butter.
50 grams of fresh or frozen spinach;Cooking:
- In a bowl, break eggs, add milk, salt, whisk for 3 minutes.
- Onion cut into small cubes, chop the spinach leaves.
- Put the pan on a slow fire, heat, pour in the oil.
- Pour the mixture onto the heated oil.
- Add spinach and onions after 1 minute, spread evenly with a wooden spatula.
- After 3-4 minutes, turn the omelet to the other side for 2 minutes.
- Fold the omelet in half after another 3 minutes and leave on the pan for another 1 minute.
- Put on a dish, eat hot.
Green mashed potatoes
Ingredients:
200 grams of fresh or frozen spinach leaves;- 20 grams of butter;
- 10 grams of wheat flour;
- 150 ml of cream;
- nutmeg on the tip of a knife;
- salt, paprika and pepper to taste.
200 grams of fresh or frozen spinach leaves;Cooking:
- Spinach leaves to steam for softening.
- Melt the butter in a frying pan, add flour, stir constantly with a wooden spatula.
- Add cream and nutmeg, continuing to stir. Boil for 2 minutes until thick.
- Add spinach leaves, cook for 2 minutes. Salt, add other spices to taste.
- Grind the mixture in a blender to a state of mashed potatoes, reheat for 1 minute.
- Put on a dish, eat warm.
What other leafy vegetables are useful for pregnant women?
Among leafy vegetables for pregnant women, the following are helpful.:
- salad (lettuce);
- leaf parsley;
- sorrel;
- leaf beets;
- leaf mustard;
- leaf celery;
- Japanese cabbage;
- Chinese broccoli;
- Italian chicory;
- Chinese cabbage;
- Portuguese cabbage.
Before use, you should familiarize yourself with the norms of the daily amount for pregnant women, read the contraindications and methods of preparation.
Spinach is an affordable healthy vegetable, the wide vitamin content of which allows it to be used in all pregnancy periods for the prevention of many conditions. The high content of protein and biologically active substances in it will ensure the proper development of the nervous tissue, heart, muscles and other organs of the fetus.
Vegetable has a lot of cooking methods, which makes introducing it into the diet easy and enjoyable.
