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If you pay attention to nutrition, you will support your baby's development. In the first trimester, special attention is given to nutrients that help the small nervous system.
To be a smart babyThe development of the brain and spinal cord begins in the first few weeks of pregnancy, so it is free from extremes, balanced nutrition can prevent certain developmental abnormalities, and can have a long-term effect on a child's mental abilities, memory. Translated into practice, this means that the transient is rich in raw materials that are excellent sources of:folic Acid: Fatty acids in the liver and leafy greens (like the spinach) can help keep your stockpile up-to-date. Vitamin B (B1, B2, B6, B12): And cook meals made from legumes and eggs at least once a week.Omega-3 fatty acids: Consume several times a week fish (such as salmon, tuna, sardine, mackerel), diet, and use linseed oil for cold meals.Jуd: In Hungary, there are several areas where the soil and, consequently, the water and the plants are also waterlogged. This material can be consumed with skillful use and consumption of sea fish.Magnйzium: Plan for a daily diet of magnesium sources such as oilseeds, fish, green grass, chickpeas, whole grains, potatoes, bananas or dried fruits.Calcium: Regularly consume oilseeds, green plants, chickpeas, dairy products, mecca and raisins. Support mental capacity, reduce the risk of miscarriage, but they also help to reduce the symptoms of foot cramps and irritability and depression.
Fish rolls filled with spicy creamTime to finish: 30 minutesWe have four people: six slices of thin white fish fillet
sou, freshly aged pepper
a small clove of garlic cut into pieces
Five tablespoons of virgin olive oil
a bunch of fresh parsley finely chopped
two tablespoons of fresh green herbs (like basil, thyme, chives) finely chopped
grated lemon peel in a tea spoon
5 deca almondsThe fish slices are fried and peppered according to the taste. We mix the garlic, olive oil, green spices, lemon peel and almonds thoroughly. The prepared mixers are used to grease one half of the fish slices and roll them up nicely. In an oven preheated to 180 degrees, cover with aluminum foil for 20 minutes. Serve with steamed mixed greens and basmati rice.Nutrient content per serving:
Energy: 208 kcal
Fehйrje: 12 grams
Zsнr: 18 grams
Szйnhidrбt: 1 gramZsuzsanna Bajor
dietitian, health developer
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