Difference between revisions of "Health-and-Nutrition/C2/Pre-pregnancy-Nutrition/English-timed"
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| Welcome to the '''Spoken Tutorial''' on pre-pregnancy nutrition. | | Welcome to the '''Spoken Tutorial''' on pre-pregnancy nutrition. | ||
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| It aids in cell repair and bone development as well as for joints. | | It aids in cell repair and bone development as well as for joints. | ||
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|00:27 | |00:27 | ||
− | |It helps in improving immunity and maintaining a healthy liver and | + | |It helps in improving immunity and maintaining a healthy liver and also provides energy. |
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|Deficiency of '''Protein''' leads to - diminished growth of fetus for its age, | |Deficiency of '''Protein''' leads to - diminished growth of fetus for its age, | ||
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| frequent infections and muscle loss. | | frequent infections and muscle loss. | ||
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− | | Interestingly, the '''protein''' is made up of different substances called '''Amino acids | + | | Interestingly, the '''protein''' is made up of different substances called '''Amino acids'''. |
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|01:24 | |01:24 | ||
− | | There are in total 22 '''Amino acids '''out of which 9 '''Amino acids '''have to be taken from the diet. | + | | There are in total 22 '''Amino acids''' out of which 9 '''Amino acids''' have to be taken from the diet. |
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|01:46 | |01:46 | ||
− | | That is why animal '''proteins''' are called complete '''proteins'''. | + | | That is why animal '''proteins''' are called as complete '''proteins'''. |
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|For example, cereals are low in '''Lysine''' while pulses are low in '''Methionine'''. | |For example, cereals are low in '''Lysine''' while pulses are low in '''Methionine'''. | ||
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|02:28 | |02:28 | ||
− | | Good fats from | + | | Good fats from food are important for good health. |
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− | | There are some fats that cannot be produced by the body, like '''Omega-3 fatty acids | + | | There are some fats that cannot be produced by the body, like '''Omega-3 fatty acids'''. |
Hence they should be taken from the diet. | Hence they should be taken from the diet. | ||
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|They also reduce the risk of premature birth of the baby | |They also reduce the risk of premature birth of the baby | ||
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| 03:14 | | 03:14 | ||
− | | Like '''Vitamin A''', the entire '''Vitamin B-complex''' plays a crucial role in strength and health of women in all stages of life. | + | | Like '''Vitamin A''', the entire '''Vitamin B-complex''' plays a crucial role in strength and health of women in all the stages of life. |
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| 03:24 | | 03:24 | ||
− | | Among all the '''B-Vitamins''', we will first look at '''Vitamin B-6''' i.e. '''pyridoxine | + | | Among all the '''B-Vitamins''', we will first look at '''Vitamin B-6''' i.e. '''pyridoxine'''. |
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| '''Vitamin B6- Pyridoxine''' is required for functioning of the nervous system thereby improving the brain development. | | '''Vitamin B6- Pyridoxine''' is required for functioning of the nervous system thereby improving the brain development. | ||
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| 03:44 | | 03:44 | ||
− | | Yet another nutrient is,''' Vitamin B12''' which along with '''folate''' & '''choline '''helps to prevent '''Anemia''' and '''Neural tube defects | + | | Yet another nutrient is,'''Vitamin B12''' which along with '''folate''' & '''choline '''helps to prevent '''Anemia''' and '''Neural tube defects'''. |
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| Deficiency of '''vitamin B-12''' also leads to '''Anemia''', infertility and miscarriage. | | Deficiency of '''vitamin B-12''' also leads to '''Anemia''', infertility and miscarriage. | ||
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| 04:31 | | 04:31 | ||
− | | '''Folate '''which is also known as '''Vitamin-B9''', helps the body to make healthy new cells. | + | | '''Folate''' which is also known as '''Vitamin-B9''', helps the body to make healthy new cells. |
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|04:38 | |04:38 | ||
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| 04:43 | | 04:43 | ||
− | | Deficiency of '''folate '''in pregnant mothers leads to '''Anemia''' and defects of the brain and spine called '''Neural Tube Defects | + | | Deficiency of '''folate''' in pregnant mothers leads to '''Anemia''' and defects of the brain and spine called '''Neural Tube Defects'''. |
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| 04:52 | | 04:52 | ||
− | | Note that '''Neural Tube Defects '''has been explained earlier in the same tutorial. | + | | Note that '''Neural Tube Defects''' has been explained earlier in the same tutorial. |
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| We will now learn about the role of Iron. | | We will now learn about the role of Iron. | ||
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| low birth weight baby and miscarriages. | | low birth weight baby and miscarriages. | ||
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| 05:18 | | 05:18 | ||
− | | Apart from this, '''Hemoglobin '''helps to transport '''oxygen''' to other tissues and cells. | + | | Apart from this, '''Hemoglobin''' helps to transport '''oxygen''' to other tissues and cells. |
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| 06:11 | | 06:11 | ||
− | | Remember, with Iron always consume '''Vitamin-C '''rich foods as it will help in iron absorption. | + | | Remember, with Iron always consume '''Vitamin-C''' rich foods as it will help in iron absorption. |
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|06:19 | |06:19 | ||
− | |'''Vitamin-C '''also enhances immunity and thus reduces infections. | + | |'''Vitamin-C''' also enhances immunity and thus reduces infections. |
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| 06:25 | | 06:25 | ||
− | | Next, we will learn the importance of '''Calcium '''& '''Vitamin D'''. | + | | Next, we will learn the importance of '''Calcium''' & '''Vitamin D'''. |
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|It is suggested to consume '''Calcium''' as it helps in development of bones. | |It is suggested to consume '''Calcium''' as it helps in development of bones. | ||
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|06:43 | |06:43 | ||
− | |However, remember that- '''Vitamin-D''' is required to absorb '''calcium '''in the body. | + | |However, remember that- '''Vitamin-D''' is required to absorb '''calcium''' in the body. |
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| The best way to obtain '''Vitamin-D''' is exposure to sunlight between 11.00 am to 3.00 pm for 15 to 20 mins. | | The best way to obtain '''Vitamin-D''' is exposure to sunlight between 11.00 am to 3.00 pm for 15 to 20 mins. | ||
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| 06:59 | | 06:59 | ||
− | | Next, we will learn about '''Choline | + | | Next, we will learn about '''Choline'''. |
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| 07:09 | | 07:09 | ||
− | | Deficiency of''' Choline''' leads to- fatty liver in adults, | + | | Deficiency of '''Choline''' leads to- fatty liver in adults, |
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|07:13 | |07:13 | ||
− | | miscarriages and '''Neural tube defects''' in fetus which | + | | miscarriages and '''Neural tube defects''' in fetus which are mentioned earlier in this tutorial. |
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|07:40 | |07:40 | ||
− | | Note that lack of dietary '''Zinc '''- can affect the sense of taste and smell, | + | | Note that lack of dietary '''Zinc'''- can affect the sense of taste and smell, |
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|07:46 | |07:46 | ||
− | | delay the growth of placenta which is | + | | delay the growth of placenta which is a cord that transports nutrients from mother to the fetus. |
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| 08:13 | | 08:13 | ||
− | | Deficiency of '''Iodine '''in mother leads to increased risk of miscarriage and stillbirth of the baby. | + | | Deficiency of '''Iodine''' in mother leads to increased risk of miscarriage and stillbirth of the baby. |
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| It can also lead to - birth deformities, | | It can also lead to - birth deformities, | ||
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|08:35 | |08:35 | ||
− | |It prevents cramps and migraine headaches by relaxing the blood | + | |It prevents cramps and migraine headaches by relaxing the blood vessel in the brain. |
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| Apart from a healthy nutrition for a healthy pregnancy, it is important to avoid alcohol as it can lead to miscarriage or weak embryo. | | Apart from a healthy nutrition for a healthy pregnancy, it is important to avoid alcohol as it can lead to miscarriage or weak embryo. | ||
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| as these substances can affect reproductive health and have adverse effects on pregnancy. | | as these substances can affect reproductive health and have adverse effects on pregnancy. | ||
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| However, on the other hand, women with increased weight have high risk of gestational diabetes and blood pressure. | | However, on the other hand, women with increased weight have high risk of gestational diabetes and blood pressure. | ||
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| 10:18 | | 10:18 | ||
− | | Along with animal derived food, plant derived foods, Pulses, | + | | Along with animal derived food, plant derived foods, Pulses, millets, cereals, nuts and seeds will help in formation of - |
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| immune system, muscles, bones, | | immune system, muscles, bones, | ||
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| liver, hair, skin , eyes and brain. | | liver, hair, skin , eyes and brain. | ||
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| 10:36 | | 10:36 | ||
− | | Apart from these, dairy products will also aid in | + | | Apart from these, dairy products will also aid in formation of bones and teeth of the baby. |
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− | | Alternately, leafy vegetables and seeds are also rich in '''Calcium ''' and help in | + | | Alternately, leafy vegetables and seeds are also rich in '''Calcium''' and help in formation of bones and teeth of the baby. |
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| 11:04 | | 11:04 | ||
− | | For fertility of the woman and growth of the baby, beans, nuts and seeds should be consumed along with other non-veg | + | | For fertility of the woman and growth of the baby, beans, nuts and seeds should be consumed along with other non-veg foods. |
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| 11:14 | | 11:14 | ||
− | | Various non-veg foods like Fish, | + | | Various non-veg food and animal derived foods like Fish, dairy and eggs help to maintain normal thyroid hormone, |
improve growth and prevent physical defects. | improve growth and prevent physical defects. | ||
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− | | 11: | + | | 11:36 |
− | | This brings us to the end of this tutorial | + | | This brings us to the end of this tutorial |
Thank you for joining. | Thank you for joining. | ||
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|} | |} |
Latest revision as of 10:52, 4 March 2020
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00:00 | Welcome to the Spoken Tutorial on pre-pregnancy nutrition. |
00:05 | In this tutorial, we will learn about nutritional requirements during reproductive age and pre-pregnancy period. |
00:14 | Let us first begin with Protein. |
00:17 | Protein is required for growth and maintenance of muscle tissue. |
00:21 | It aids in cell repair and bone development as well as for joints. |
00:27 | It helps in improving immunity and maintaining a healthy liver and also provides energy. |
00:34 | Protein forms chemicals which help in-
digestion, break down of toxins in the body, |
00:41 | maintaining blood sugar and carrying signal to and from the brain. |
00:46 | Deficiency of Protein leads to - diminished growth of fetus for its age, |
00:52 | poor height, memory and motor skills in the baby, along with high risk of infection. |
01:00 | In adults, it leads to - wrinkling of skin,
hair fall, |
01:05 | tiredness and weakness, |
01:07 | frequent infections and muscle loss. |
01:11 | Another protein called Keratin is an important part of hair, nails and skin. |
01:17 | Interestingly, the protein is made up of different substances called Amino acids. |
01:24 | There are in total 22 Amino acids out of which 9 Amino acids have to be taken from the diet. |
01:33 | Let us now look at the two types of Protein which are - the Complete Protein and
the Incomplete Protein. |
01:41 | All 9 Amino acids mentioned earlier are present in animal proteins. |
01:46 | That is why animal proteins are called as complete proteins. |
01:51 | On the other hand, in plant based proteins, some of these 9 necessary Amino acids are in lesser amounts. |
01:59 | For example, cereals are low in Lysine while pulses are low in Methionine. |
02:07 | It is therefore important to consume different plant proteins together in combinations. |
02:13 | For example, grains and pulses should be consumed in a combination as they both will provide enough quantities of necessary Amino acids. |
02:23 | Now we will learn about another important nutrient i.e. Fat. |
02:28 | Good fats from food are important for good health. |
02:31 | There are some fats that cannot be produced by the body, like Omega-3 fatty acids.
Hence they should be taken from the diet. |
02:40 | These fats maintain heart health, |
02:42 | reduce inflammation in the body
and can help to improve the chances of getting pregnant. |
02:48 | They also reduce the risk of premature birth of the baby
and increase intelligence in the baby. |
02:56 | After learning about protein and fat, we will now learn about vitamin-A. |
03:01 | Vitamin-A helps to maintain healthy eyes.
It regulates cell growth, |
03:07 | increases the chances of pregnancy and
improves immunity during pre-pregnancy period. |
03:14 | Like Vitamin A, the entire Vitamin B-complex plays a crucial role in strength and health of women in all the stages of life. |
03:24 | Among all the B-Vitamins, we will first look at Vitamin B-6 i.e. pyridoxine. |
03:30 | Vitamin B6- Pyridoxine is required for functioning of the nervous system thereby improving the brain development. |
03:39 | Also, it may provide relief from pregnancy related nausea. |
03:44 | Yet another nutrient is,Vitamin B12 which along with folate & choline helps to prevent Anemia and Neural tube defects. |
03:54 | Neural tube defects are birth defects that affect the spine and central nervous system of the baby which are formed during the first month of pregnancy. |
04:04 | Note that a neural tube is a part of the foetus that develops into the brain and spinal cord. |
04:11 | Hence, it is important to have enough Folate, Vitamin-B12 and Choline in the body before getting pregnant. |
04:19 | Deficiency of vitamin B-12 also leads to Anemia, infertility and miscarriage. |
04:27 | Now, we will learn about another important nutrient i.e. Folate. |
04:31 | Folate which is also known as Vitamin-B9, helps the body to make healthy new cells. |
04:38 | These cells carry oxygen from the lungs to all parts of the body. |
04:43 | Deficiency of folate in pregnant mothers leads to Anemia and defects of the brain and spine called Neural Tube Defects. |
04:52 | Note that Neural Tube Defects has been explained earlier in the same tutorial. |
04:57 | We will now learn about the role of Iron.
Iron is required for formation of Hemoglobin in the blood and for fetal growth. |
05:07 | Low levels of hemoglobin in pregnancy can lead to - high blood pressure during pregnancy, |
05:13 | preterm delivery, |
05:14 | low birth weight baby and miscarriages. |
05:18 | Apart from this, Hemoglobin helps to transport oxygen to other tissues and cells. |
05:25 | Low levels of Hemoglobin or iron leads to Anemia. |
05:30 | Moreover, Iron may be low in women due to - monthly menstruation, |
05:36 | worm infestation, |
05:38 | diet low in Iron and poor absorption due to Phytic acid and Oxalates in the food. |
05:45 | In order to decrease Phytic acid and Oxalates and to increase absorption of nutrients - |
05:52 | use pre-cooking methods like - soaking, sprouting, roasting and fermentation. |
06:00 | Signs of Iron deficiency Anemia are -
tiredness and lack of energy, |
06:06 | breathlessness,
increase in heart rate |
06:10 | and pale skin. |
06:11 | Remember, with Iron always consume Vitamin-C rich foods as it will help in iron absorption. |
06:19 | Vitamin-C also enhances immunity and thus reduces infections. |
06:25 | Next, we will learn the importance of Calcium & Vitamin D. |
06:29 | It is suggested to consume Calcium as it helps in development of bones. |
06:35 | The fetus requires Calcium for bone and teeth development. |
06:39 | Low levels of Calcium can cause weak bones. |
06:43 | However, remember that- Vitamin-D is required to absorb calcium in the body. |
06:49 | The best way to obtain Vitamin-D is exposure to sunlight between 11.00 am to 3.00 pm for 15 to 20 mins. |
06:59 | Next, we will learn about Choline. |
07:02 | Choline is important for brain development of the baby as it enhances memory and attention span. |
07:09 | Deficiency of Choline leads to- fatty liver in adults, |
07:13 | miscarriages and Neural tube defects in fetus which are mentioned earlier in this tutorial. |
07:20 | Let’s move ahead and learn the importance of Zinc. |
07:24 | Zinc is important for immunity and cell growth. It helps in making genetic material and protein in the body. |
07:31 | It helps in healing of wounds. Also, it contributes to ovulation and fertility in women. |
07:37 | And it is important for growth of the fetus. |
07:40 | Note that lack of dietary Zinc- can affect the sense of taste and smell, |
07:46 | delay the growth of placenta which is a cord that transports nutrients from mother to the fetus. |
07:53 | Lack of Zinc also affects the growth of embryo and results in low birth weight baby. |
08:00 | Another significant nutrient that we will look at is Iodine. |
08:05 | Iodine is required by the body to maintain normal levels of thyroid hormone which are produced by the Thyroid gland. |
08:13 | Deficiency of Iodine in mother leads to increased risk of miscarriage and stillbirth of the baby. |
08:20 | It can also lead to - birth deformities,
low birth weight, stunted growth and mental retardation in the baby. |
08:30 | Magnesium is another nutrient which helps to calm the nervous system. |
08:35 | It prevents cramps and migraine headaches by relaxing the blood vessel in the brain. |
08:41 | It also maintains healthy blood pressure and rhythm of the heart. |
08:45 | It helps in production of genetic material and enhances bone development. |
08:50 | Apart from a healthy nutrition for a healthy pregnancy, it is important to avoid alcohol as it can lead to miscarriage or weak embryo. |
09:00 | Other things to be avoided are - Tobacco, |
09:03 | Cigarettes,
Drugs, |
09:06 | self medication,
excessive use of sugar, Tea and coffee, Junk food and sweetened beverages |
09:14 | as these substances can affect reproductive health and have adverse effects on pregnancy. |
09:20 | Note that it is also important to manage weight before becoming pregnant. |
09:25 | Underweight women give birth to small babies or preterm babies which are born during 7 to 8 months of pregnancy. |
09:34 | Such babies are at highest risk of premature deaths. |
09:37 | However, on the other hand, women with increased weight have high risk of gestational diabetes and blood pressure. |
09:45 | Also, it can lead to neonatal complications. |
09:49 | Therefore women should consult a healthcare provider to maintain a healthy weight before getting pregnant. |
09:55 | Along with this, it is very important to consume a healthy, well-balanced diet containing vegetarian and/or non-vegetarian foods. |
10:05 | Remember that all non-veg foods are rich in - protein, omega-3 fatty acids, vitamin B-12, vitamin B-9, zinc, iron , calcium, choline and Vitamin-D. |
10:18 | Along with animal derived food, plant derived foods, Pulses, millets, cereals, nuts and seeds will help in formation of - |
10:29 | immune system, muscles, bones, |
10:32 | liver, hair, skin , eyes and brain. |
10:36 | Apart from these, dairy products will also aid in formation of bones and teeth of the baby. |
10:42 | Alternately, leafy vegetables and seeds are also rich in Calcium and help in formation of bones and teeth of the baby. |
10:52 | Like leafy vegetables, Fruits are also rich in Vitamin-C and they help in -
improving immunity, absorption of Iron and prevent infections. |
11:04 | For fertility of the woman and growth of the baby, beans, nuts and seeds should be consumed along with other non-veg foods. |
11:14 | Various non-veg food and animal derived foods like Fish, dairy and eggs help to maintain normal thyroid hormone,
improve growth and prevent physical defects. |
11:27 | Nuts and seeds are rich in magnesium and are essential for functioning of nervous system and prevention of leg cramps. |
11:36 | This brings us to the end of this tutorial
Thank you for joining. |