13 MIN 
ALMAGEA 
16.01.2024
From conception to the birth of the child, the growth and development of the fetus depends on the nutrients that the mother takes in with food. The needs for certain nutrients are increased during pregnancy and are therefore considered critical for the proper growth and development of the child and the health of the expectant mother.. U te nutrijente spadaju: folna kiselina, vitamin B12, vitamin C, vitamin D i vitamin A. Od minerala, vrlo je važno paziti na adekvatan unos kalcija, cinka, magnezija i željeza. Tijekom prvog tromjesečja „kritični“ nutrijenti su folna kiselina, vitamin B12 i cink, a tijekom drugog i trećeg tromjesečja željezo, kalcij i magnezij.
The table shows the percentage by which the nutrient needs of pregnant women increase compared to women before pregnancy:
Recommended daily intake during pregnancy
Percentage increase compared to non-pregnant women
Energija……………………………………….19 %1
Ugljikohidrati……………………………….35 %
Prehrambena vlakna………………………12 %
Bjelančevine…………………………………54 %
Kalcij……………………………………………20 %
Fosfor…………………………………………..0 %
Magnezij……………………………………….9 %2
Vitamin D……………………………………..0 %
Fluor…………………………………………….0 %
Tiamin…………………………………………27 %3
Riboflavin………………………………. …..27 %3
Niacin…………………………………………..28 %
Vitamin B6…………………………………..46 %3
Folat…………………………………………….50 %
Vitamin B12…………………………………… 8%
Pantotenska kiselina……………………….20 %
Biotin…………………………………………….0 %3
Kolin……………………………………………..6 %3
Vitamin C…………………………………….13 %3
Vitamin E………………………………………0 %
Selen………………………………………………9 %
Vitamin A…………………………………….10 %4
Vitamin K……………………………………… 0 %
Željezo…………………………………………50 %3
Cink…………………………………………….38 %4
Jod……………………………………………….47 %
1 The percentage increase refers to the 2nd and 3rd trimester compared to non-pregnant women
2 The percentage increase for pregnant women under the age of 18 and between the ages of 31 and 50 is higher.
3 The percentage increase for pregnant women under the age of 18 is slightly higher
4. Postotno povećanje za trudnice mlađe od 18.g. je nešto manje
Source: Dietary Reference Intakes: Recommended Intakes for Individuals, National Research Council, National Academy of Sciences, 1999, 2000, 2001, 2002.
The primary need of the organism is the need for energy. We provide energy with food or nutrients from food.
In order to ensure sufficient energy for the rapid growth of the fetus and tissues, an additional 55,000 kcal is required on average during pregnancy. Although at first glance it seems hard to imagine, calculated this means that during the 2nd and 3rd trimester, pregnant women should provide 300 calories more daily than before conception. During the first trimester, there is no need for additional energy, except for pregnant women who entered pregnancy with depleted energy reserves. They are recommended to consume an additional 300 kcal every day during the entire pregnancy.
300 dodatnih kalorija će otprilike osigurati 2 ½ šalice obranog mlijeka, 100 g sladoleda ili pecivo sa sirom. Nerijetko trudnice dolaze u napast da „jedu za dvoje“ ili udvostruče količinu hrane koju inače konzumiraju. Osim što takvi postupci mogu rezultirati prekomjernim gomilanjem kilograma, za njima nema potrebe. Dodatnih 300 kalorija je sasvim dovoljno da bi se osigurala energija neophodna za zdrav napredak trudnoće. Stoga moto buduće majke ne bi smio „jesti za dvoje“ već „jesti kvalitetno“.
The graph shows the average energy needs of pregnant and lactating women during different periods:
Fiziološke funkcije bjelančevina su mnogobrojne – važne su za rast i popravak oštećenih tkiva, pravilan rad imunološkog sustava, služe kao izvor energije, no one su prvenstveno gradivne strukture organizma. Tisuće bjelančevina u organizmu nastaju nebrojenim kombinacijama osnovnih jedinica – aminokiselina. 20 je različitih aminokiselina od kojih je 9 esencijalnih što znači da ih je neophodno unijeti hranom budući da ih ljudsko tijelo ne može samo sintetizirati. Preostalih 11 aminokiselina možemo sami sintetizirati i stoga se ne smatraju esencijalnim
In general, foods of animal origin are distinguished by high-value proteins, which means that they provide all essential amino acids. Plant foods, on the other hand, contain incomplete proteins deficient in essential amino acids.However, it should be kept in mind that by properly combining plant proteins, it is possible to provide the body with all essential amino acids.
Budući da su potrebne za izgradnju majčinog i fetalnog tkiva, bjelančevine zauzimaju važno mjesto u prehrani trudnica. Na temelju ponovno preispitanih procjena iskoristivosti bjelančevina u trudnica, 1989. godine su značajno smanjene preporučene dnevne količine (RDA) za unos bjelančevina tijekom trudnoće. Preporuča se da trudnice unose 60 g bjelančevina dnevno, odnosno samo 10 g više od žena koje nisu trudne. Žene sa visoko rizičnom trudnoćom i aktivne trudnice trebaju unijeti nešto više bjelančevina od preporučenih 60 g.
Lean meat, poultry and fish are good sources of protein that also provide other essential nutrients such as iron, B group vitamins and trace elements.Legumes, nuts, eggs and dairy products are also protein-rich foods.
Although protein needs can be met with a well-planned and balanced lacto-ovo vegetarian diet (people consume milk, dairy products and eggs), pregnant women who are vegan should consult a nutritionist to ensure adequate protein, vitamin and mineral intake.
The table shows the sources of protein from food:
| Groceries | Quantity | Protein (g) |
| Beef steak, tender meat | 85 years | 26 |
| Chicken, roasted, skinless | 85 years | 24 |
| Tuna | 85 years | 24 |
| Salmon, cooked | 85 years | 23 |
| Pork, tender meat | 85 years | 20 |
| Fresh cheese | ½ cup | 14 |
| Yogurt, low fat | 1 cup | 13 |
| Milk, skimmed | 1 cup | 8 |
| Cheddar cheese | 30 years | 7 |
| An egg | 1 medium size | 6 |
| Tofu | ½ cup | 14 |
| Soy, cooked | ½ cup | 10 |
| Beans, cooked | ½ cup | 8 |
| Nuts | ¼ cup | 8 |
| Corn | 1 cup | 5 |
| Pasta, cooked | 1 cup | 5 |
| Brown rice | 1 cup | 4 |
| Whole wheat bread | 1 slice | 2 |
Carbohydrates supply the body with the energy needed for all body functions and muscle work. Considering their structure, we divide them into simple and complex. Simple carbohydrates are made up of one or two carbohydrate molecules and are often called sugars.The most famous representative is table sugar sucrose, and they are also present in honey, fruit and milk. Complex carbohydrates consist of multiple sugar molecules. They are broken down more slowly than simple sugars, which provides the body with a longer supply of energy. The best source of complex carbohydrates are valuable foods such as cereals and grain products, potatoes, legumes and vegetables, which in addition to carbohydrates provide the body with necessary vitamins and minerals, as well as beneficial phytochemicals and dietary fiber.
Today, simple sugars are often considered bad and complex sugars good.However, the situation is not so simple. An important factor in the evaluation of carbohydrates is the glycemic index (GI), a measure that expresses how quickly and to what extent a particular food raises the blood sugar level.
Foods with a low GI value cause a small and slow rise in blood sugar levels, while foods with a high GI cause a large and intense rise in blood sugar levels. A diet rich in foods with a high GI is associated with an increased risk of diabetes and cardiovascular disease. On the other hand, a diet plan that includes a low or moderate GI value can have a positive impact on the prevention of chronic diseases. The glycemic index will be explained in more detail later in the cookbook.
A balanced diet implies that carbohydrates make up 55-60% of the daily energy intake of all population groups, including pregnant women.It is recommended to choose complex carbohydrates.
The table shows the sources of complex carbohydrates from food:
| Groceries | Quantity | Complex carbohydrates (g) |
| Rice | ½ cup | 21 |
| Pasta | ½ cup | 15 |
| Cornflakes | 1 cup | 11 |
| Oatmeal | 1 ½ cups | 12 |
| Whole wheat bread | 1 slice | 7 |
| Beans | ½ cup | 12 |
| A carrot | 1 medium | 7 |
| Potatoes | 1 medium | 30 |
| Corn | ½ cup | 10 |
| Broccoli | ½ cup | 2 |
Dietary fibers differ from other complex carbohydrates in that they cannot be digested by the human body.
Dvije su vrste prehrambenih vlakana: vlakna topiva i netopiva u vodi. Soluble fiber (e.g. pectin) dissolve in the digestion process, creating a viscous, gel-like mass that protects the entire digestive system from absorption of various substances. For example, by preventing the absorption of cholesterol, they play a major role in the prevention of cardiovascular diseases. Soluble fiber is found in fruits and vegetables such as plums, Brussels sprouts, and in rice and oat grains.
Insoluble fiber (cellulose, hemicellulose, lignin) enter and leave the digestive system almost unchanged. They can also absorb water, and are credited with a laxative effect as they prevent constipation (constipation) and ensure regular bowel movements.This kind of "cleansing" prevents some toxic substances from lingering in the body, protecting it from various diseases or potentially dangerous conditions. Wheat, beans, artichokes, bran, figs are some of the foods that contain insoluble dietary fiber.
About two-thirds or three-quarters of the total fiber in a typical, mixed diet is insoluble fiber.
Dietary fiber is found exclusively in fruits, vegetables, cereals and nuts. Milk, meat and eggs do not contain them. Canned and frozen fruits and vegetables contain them in equal amounts as fresh ones. Other processing methods can reduce their content. Drying and kneading, for example, destroy the fiber's ability to retain water. Removing the seeds and husks also reduces the fiber content.Unpeeled tomatoes have more dietary fiber than peeled tomatoes, which in turn have more fiber than tomato juice. Likewise, whole grain bread is richer in dietary fiber than white bread.
For adults, the recommended daily intake of dietary fiber ranges between 20 and 35 g, that is, 10-13 g/1000 kcal. Recently, efforts have been made to define fiber intake recommendations for children and adolescents. Although based on limited clinical data, the recommendation refers to a daily intake of fiber whose amount in grams is equal to the number of their years multiplied by 5. This intake continues until a daily intake of 25-35 g is reached. No recommended daily intake has been defined for infants and children under two years of age.
| Groceries | Fiber content in 100 g of food |
| Bread with bran | 8.5 g |
| Oatmeal | 10.6 g |
| Barley | 15.6 g |
| Brown rice | 3.5 g |
| Dried apricots | 7.8 g |
| Dried figs | 9.3 g |
| Raisins | 5.3 g |
| Broccoli | 7.7 g |
There are vegetable and animal sources of fat. Rich sources of fats are vegetable oils, butter, margarine, and foods that contain them are meat, milk and dairy products, fish, eggs, avocados, soybeans and olives. There are three basic types of fats: saturated, monounsaturated and polyunsaturated.Fats in food are usually found as a mixture of saturated and unsaturated fats, however, some foods, especially those of plant origin, contain a higher proportion of unsaturated while animal foods tend to contain more saturated fats.
Polyunsaturated fats najzastupljenije su u ribi, sjemenkama, orašastim plodovima te uljima suncokreta, soje i šafranike.
Monounsaturated fats najzastupljenije su u maslinovom ulju, repičinom ulju, majčinom mlijeku i avokadu.
Saturated fats najzastupljenije su u crvenom mesu, vrhnju, punomasnim mliječnim proizvodima i palminom ulju.
Essential fatty acids cannot be synthesized in the body, so they must be consumed through food.They are necessary for adequate growth, preservation of the health of the skin, vision, brain and numerous other bodily functions.
Two unsaturated fatty acids are essential for the human body - linoleic and alpha-linolenic, the first is an omega-6 unsaturated fatty acid, and the second is an omega-3 unsaturated fatty acid. Enzymatic reactions convert them into polyunsaturated fatty acids of longer chains, such as docosahexaenoic (DHA), eicosapentaenoic (EPA) and arachidonic (AA).
Recommendations for fat intake during pregnancy do not differ from recommendations that apply to the general population. Fat intake should not exceed 30% of total energy intake. However, the fat profile that is consumed is very important. Expectant mothers should eat a lot of foods that contain omega-3 fatty acids. These fats are very important for the development of the brain and nervous tissue of the fetus.
The table shows the sources of fat from food:
| Groceries | Quantity | Fats (g) |
| Pork or beef with fat | 85 years | 18 |
| Chicken, fried with skin | 85 years | 14 |
| Chicken, baked without skin | 85 years | 4 |
| Salmon | 85 years | 11 |
| Bacon | 3 cuts | 9 |
| An egg | 1 piece | 6 |
| Milk, full fat | 1 cup | 8.5 |
| Milk, 1% m.m. | 1 cup | 2.7 |
| Fresh cheese | ½ cup | 5.1 |
| Cheddar cheese | 30 years | 9.5 |
| Nuts | 30 years | 17.6 |
| Sunflower seeds | ¼ cup | 17 |
| Mashed potatoes | ½ cup | 4.5 |
| Olives | 4 medium | 1.5 |
| Mayonnaise | 1 teaspoon | 11 |
| Oil | 1 teaspoon | 5 |
| Butter | 1 teaspoon | 4 |
| Margarine | 1 teaspoon | 4 |
Omega-3 fatty acids DHA and EPA are found in fatty fish, such as salmon, sardines, tuna, herring, mackerel.A diet rich in these valuable substances has a beneficial effect on the health of the heart and blood vessels, and at the same time ensures the proper development of the brain and vision in infants and children.
The last 3 months of pregnancy and the first few years of life are crucial for proper brain development. When a newborn is born, his body mass is only 5% of the body mass of adults, but that is why the size of the brain is 70% of the size of the adult brain. The remaining growth of the brain takes place during the first year of life and preschool age, so brain growth is mostly completed by the fifth or sixth year of life.
U tom delikatnom razdoblju za rast mozga i razvoj mentalnih sposobnosti od osobite je važnosti dovoljan unos specifičnih nutrijenata. Pod nutrijentima, „prijateljima“ mozga smatraju se: omega – 3 masne kiseline osobito dokozaheksaenska kiselina (DHA) te omega – 6 arahidonska kiselina (AA).
Ljudski organizam nizom reakcija može sintetizirati DHA iz esencijalne masne kiseline – alfa linolenske (ALA), dok se AA sintetizira iz druge esencijalne masne kiseline- linolne. Međutim tijekom rane faze života ta je sposobnost ograničena i neefikasna, što DHA u tim prvim ključnim godinama života čini uvjetno esencijalnom i upućuje na nužnost njenog dovoljnog unosa hranom. Riba, osobito ona masna, je najbolji izvor DHA, a osim riba i algi jedini izvor DHA su posebno dizajnirani moderni proizvodi obogaćeni omega-3 masnim kiselinama.
A review of scientific studies concluded that DHA, naturally present in fish oil, has a positive effect on cognitive abilities.Scientists claim that published studies, especially those conducted on animals, provide sufficient convincing and valid evidence linking reduced DHA concentration in the brain and poorer results on cognitive and behavioral tests.
Budući da je DHA važna za rast i funkcionalni razvoj mozga ploda i dojenčeta, tijekom trudnoće i laktacije valja obratiti posebnu pažnju na adekvatan unos omega-3 masnih kiselina. Dojenjem se osigurava unos arahidonske (AA) i dokozaheksaenske (DHA) masne kiseline u dojenčadi. Razine DHA u majčinu mlijeku značajno variraju u ovisnosti o načinu prehrane majke. Znakovito je da se razine AA i DHA ne mijenjaju ako majka unosi više esencijalnih masnih kiselina, prekursora AA i DHA. Stoga je izvjesno da dojilje trebaju prehranom osigurati izvore DHA, primjerice putem masne plave ribe. Dokazano je da nakon što dojilja konzumira haringu ili salpu, razina DHA u majčinu mlijeku značajno poraste nakon 6 sati, a dosegne maksimalnu razinu nakon 24 sata.
In recent years, more and more products enriched with omega-3 fatty acids have become available, so fish and seafood are no longer the only source of precious EPA and DHA. Modern functional products such as oil, mayonnaise, margarine and milk enriched with omega-3 fatty acids are a practical and high-quality source of these nutrients.
| Type of food | Amount of EPA+DHA |
| Herring, 100 g | 1000-1800 mg |
| Salmon, 100 g | 1000-1800 mg |
| Anchovies, 100 g | 1400 mg |
| Prawns, 100 g | 500 mg |
| Cod 100 g | 300 mg |
| Egg yolk, 1 pc | 40 mg |
| Enriched egg, 1 pc | 150-300 mg |
| Enriched margarine, 100 g | 400 mg |
| Enriched milk, 100 g | 54 mg |
Vitamin and mineral needs are increased during pregnancy. Due to the growth of maternal and fetal tissue and increased energy utilization, the need for B group vitamins such as thiamine (B1), riboflavin (B2) and niacin (B3) increases. In order for intensive protein synthesis to take place without difficulty, it is necessary to meet the increased needs for vitamin B6 and zinc.Also, the need for micronutrients necessary for the proper growth of bone and connective tissue (calcium, vitamin D, vitamin C) and increased cell division (folate, vitamin B12, zinc, iron) also increases. Although an adequate intake of all micronutrients is particularly important, several of these essential substances play a critical role in pregnancy and require special attention.
Due to its essential role in cell division and the formation of certain fetal structures, all women of reproductive age should ensure an adequate intake of folic acid. Research indicates that folic acid intake before and during early pregnancy can reduce the risk of spina bifida and other neural tube defects in newborns. A reduced risk was also observed in women who had already had a pregnancy affected by neural tube defects.
Većina žena ne unosi dovoljne količine folata putem hrane tijekom onoga ključnog razdoblja – prije nego što shvate da su trudne. A to je vrijeme kada je adekvatan unos folata od najveće važnosti. Zbog toga se savjetuje da sve žene reproduktivne dobi kao dodatak hrani bogatoj folatima, koriste dodatke prehrani koji sadrže 400 mikrograma folne kiseline svaki dan.
In order to meet the needs, it is necessary to carefully plan and choose foods rich in folate: dark green leafy vegetables, legumes, citrus fruits, peanuts, whole grains and enriched grain products (for example, flour or muesli). Women who consume 5 servings of fruits and vegetables a day in addition to a serving of fortified cereals for breakfast provide the body with about 600 μg of folic acid, which is in line with the recommendations.
*Folate is the general term for this nutrient, while folic acid is the synthetic form used in nutritional supplements and fortified grain products.
| Doprinos pojedinih skupina namirnica ukupnom unosu folata (Velika Britanija) Povrće 32 %, od čega krumpir 10 % Žitarice 32 %, od čega kruh 11 %*, žitarice za doručak 14 %* Mlijeko i mliječni proizvodi 10 % Voće 7 % Meso 5 % Čaj % Jaja 2 % * Značajni udio folata iz žitarica za doručak potječe od obogaćivanja. Općenito, folna kiselina koja se upotrebljava za obogaćivanje je bioraspoloživija od prirodno prisutnog folata. |
Vitamin B12 in cooperation with folate helps the formation of fetal tissue and organs. On average, pregnant women consume twice as much as the recommended 2.6 μg per day, but vegetarians and vegans can suffer from a deficiency since vitamin B12 is only found in animal foods such as pork, chicken, fish, eggs and milk.
Inadequate calcium intake will not endanger fetal bone growth because in this case calcium will be "extracted" from the mother's bones in order to meet the increased needs of the fetus. Adequate calcium intake is very important for all women, and it is especially important for pregnant women under the age of 25, whose bone density is still increasing.
Pregnant women aged 19 to 50 are recommended to consume 1,000-1,200 mg of calcium per day, while adolescent girls should consume 1,300 mg of calcium every day. Non-pregnant women typically consume only 75% of the recommended intake, so most pregnant women need to add calcium-rich foods to their diet.
Milk is the best food for meeting increased calcium needs during pregnancy: 0.5 liters of milk provides about 600 mg of calcium. Yogurt, cheese and ice cream also contain significant amounts of calcium.Dairy products with a lower fat content are a better choice because they provide the same amount of calcium as full-fat products, but they are poorer in calories. Green leafy vegetables, calcium-fortified tofu and soy milk, and small fish with bones are also good sources of calcium. For women who do not eat dairy products, juice or cereal fortified with calcium is a good source.
Pregnant women should consume at least 2 to 3 servings of calcium-rich foods from the group of milk and milk products per day. Women who suffer from lactose intolerance are advised to consume lactose-free milk, and those who are allergic to milk are advised to consult a competent physician.
Even if pregnant women consume more dairy products, they do not necessarily meet their calcium needs through food alone.Calcium supplements are recommended for pregnant women and adolescents whose calcium intake is inadequate. Vegans and women under the age of 25 should get 600 mg of calcium per day through supplements.
Budući da je vitamin D važan za apsorpciju i iskoristivost kalcija, potrebno je procijeniti i njegov unos. Iako nedostatan unos vitamina D može ugroziti rast fetusa i razvoj kostiju, preporuke za dnevni unos vitamina D tijekom trudnoće nisu povećane. Smatra se da se redovitim umjerenim izlaganjem sunčevim zrakama sintetizira dovoljno vitamina D za zadovoljavanje potreba. Problem se može javiti tijekom zimskih mjeseci kada su sunčeve zrake preslabe za sintezu vitamina D. Tada je potrebno osloniti se na mlijeko obogaćeno vitaminom D koje će ujedno osigurati i prijeko potrebni kalcij.
Potrebe na željezu se udvostručuju od 15 mg dnevno prije trudnoće na 30 mg dnevno tijekom trudnoće. Dodatno je željezo nužno za tvorbu hemoglobina potrebnog za povećani volumen krvi majke. I fetus marljivo skladišti željezo kako bi imao zalihe kroz prvih nekoliko mjeseci života kada mu je prehrana manjkava na ovom važnom mineralu.
The iron contained in the fetus (about 300 mg), the placenta (50 mg) and the average postpartum blood loss (200 mg) makes a total of about 550 mg. And the number of red blood cells also increases after the 12th week of pregnancy by an amount equivalent to about 500 mg of iron, but this increase is at the expense of stores and does not require additional iron intake provided that stores are sufficient.
Loss of menstruation (savings of 200 mg) and improved absorption can help meet increased needs.
Pregnant women must know which foods are rich in iron and consume them regularly. Red meat is particularly rich in iron. Fish and poultry are also good sources of iron.Enriched bakery products as well as whole grain products, green leafy vegetables, legumes, eggs and dried fruits can also provide significant amounts of iron. Iron from eggs and plant foods is not absorbed as efficiently as iron from meat, fish and poultry. The absorption of iron from plant foods can be improved by simultaneous consumption with food rich in vitamin C, such as orange juice, or by serving it with meat, fish or poultry.
Uravnotežen plan prehrane osigurava 12 do 14 mg željeza. Kako bi se zadovoljile povećane potrebe tijekom trudnoće, često se iskorištavaju zalihe željeza trudnice. Budući da mnoge žene ulaze u trudnoću sa niskim zalihama željeza, često su u povećanoj opasnosti od razvoja anemije. Američki Centri za kontrolu bolesti i prevenciju (The Centers for Disease Control and Prevention) preporučuju rutinsku suplementaciju niskim dozama željeza (30 mg dnevno) počevši od prvog prenatalnog posjeta liječniku. Dodatno, poželjno je prenatalno savjetovanje gdje će se preporučiti namirnice bogate željezom i namirnice koje poboljšavaju njegovu apsorpciju kao i učiniti procjena statusa željeza.
Ženama se savjetuje da redovito konzumiraju meso (osim ako su vegetarijanke) jer je ono najiskoristiviji izvor željeza. Žene koje u povijesti bolesti imaju anemiju, menoragiju ili se nepravilno hrane te su imale uzastopne trudnoće trebaju uzimati dodatke prehrani. Potrebno je provjeriti razinu hemoglobina i ako je ona ispod 110 g/l uzimati nadomjesno željezo Suplementi željeza mogu uzrokovati probavne smetnje ili konstipaciju. Manje doze željeza imaju manje nuspojava
Zinc plays an important role in cell division and DNA and RNA synthesis, and thus also in protein synthesis. It is recommended that pregnant women consume 15 mg of zinc per day, which is an additional 3 mg compared to non-pregnant women.
Since zinc found in maternal bones is somewhat unavailable, a diet poor in this mineral will not mobilize zinc from stores. As a result, the deficit is quickly reflected in the mineral imbalance in the mother, which can have consequences on the fetus as well.Research on monkeys shows that a mother's zinc-poor diet results in abnormal brain development and behavioral disorders in the young.
Red meat and poultry, fish and seafood, and soybeans are very good sources of zinc.
Jod je prijeko potreban za normalno funkcioniranje štitnjače. Neodstatak joda tijekom trudnoće može ometati razvoj fetusa te dovesti do mentalne retardacije i malformacija ploda. Osim toga, može izazvati i gušavost u majke.
Preporuča se da trudnice unose dodatnih 25 μg joda odnosno sveukupno 175 μg joda dnevno u odnosu na odrasle žene. Najpouzdaniji izvor je jodirana kuhinjska sol – 1 čajna žličica osigurava oko 400 μg joda. Riba i plodovi mora također sadrže jod. Valja napomenuti da tijekom trudnoće unos joda ne bi smio biti veći od 1 100 μg dnevno.
Recommended daily intake* for 6 critical nutrients during pregnancy
| Additionally u trudnoći | Women who are not pregnant | In total | |
| Protein (g) | + 10 | 50 | 60 |
| Folate (μg of total folate) | + 220 | 180 | 400 |
| Calcium (mg) | + 400 | 800 | 1200 |
| Iron (mg) | + 15 | 15 | 30 |
| Zinc | + 3 | 12 | 15 |
| Iodine | +25 | 150 | 175 |
* United States recommended dietary allowances, 1989
Author: Prof. Darija Vranešić Bender, PhD, clinical nutritionist
Get to know us
Dietary supplements
Information
Let's connect
© 2024. Almagea d.o.o., Ulica Julija Knifera 4, 10 020 Zagreb
Fixed conversion rate: €1 = HRK 7.5345
kupuj brzo i sigurno 
