Senaman Untuk Ibu Mengandung (Aiyak! Cam Susah Je!)

Senaman untuk ibu mengandung

Senaman amat penting untuk membuatkan kita berasa lebih bersemangat berbanding daripada berasa lemah atau tidak bermaya. Maklumla berat badan pula semakin meningkat. Ha buat pengatahuan ibu-ibu bahawa dengan melakukan senaman ketika mengandung dapat membantu anda kembali dengan cepat kepada bentuk tubuh badan anda sebelum anda mengandung dan bersalin. Mmg berita baik nie. Macam2 jenis senaman yang selamat boleh dilakukan. Penah dengar tak senaman KEGEL. 1st time i dgr. I dpt info nie dari persatuan ibu-ibu mengandung Like la page nie..byk info yang boleh kita dapat. Petua-petua pn byk.

Jom baca apa itu senaman KEGEL

Senaman ini adalah sesuatu yang harus dipelajari oleh setiap wanita mengandung kerana ia bukan sahaja mudah dipelajari malah boleh diamalkan di mana-mana sahaja. Senaman Kegels cuma memerlukan sedikit usaha namun ia memberi begitu banyak manafaat, anda sememangnya tidak mempunyai sebab untuk tidak mempelajarinya. Senaman ini menumpukan kepada otot pada pelvis, menolong menguatkan s...alur kencing, pundi kencing, rahim dan usus rektum.

Wanita hamil digalakan mebuat senaman ini kerana otot pelvis yang kuat akan menolong melancarkan kelahiran terutama semasa proses meneran. Lagipun, ia mengurangkan risiko untuk berlaku koyakkan semasa bersalin.

Semasa pantang, kegel boleh menolong anda pulih dari luka episiotomi dengan lebih cepat, menolong mengurangkan air kencing yang tidak terkawal dan menguatkan kembali otot-otot plevis anda.

Manfaat kegel bukan berhenti setakat itu:

* Ia boleh mengelak dari mendapat rahim jatuh (prolapse) dimasa hadapan
* Memudahkan anda mengalami klimaks semasa seks
* Mengurang buasir

Bagaimana untuk membuat senaman Kegels?
Ia cukup senang dibuat:

1. Kemutkan otot pelvis seperti anda mahu menahan air kencing
2. Tahan selama 2-3saat
3. Lepaskan ia perlahan-lahan dan rehat
4. Buat 25 kali setiap kali tiga kali sehari pagi petang atau malam tidak kira
dimana anda berada, sambil menonton TV, sambil memasak, mencuci kain dan
sebagainya. Anda mungkin boleh meningkatkan masa kecutan sekiranya otot sudah
menjadi kuat.
5. Jangan kecutkan otot perut atau punggung semasa senaman ini. Ia tidak diperlukan
semasa senaman kegel ini dan boleh mengelirukan anda tentang otot sebenar yang
anda kecutkan

Cuti-Cuti Malaysia @ Lanjut Beach Resort, Rompin Pahang

 Posing sebelum gerak ke Rompin

 Cake Birthday Mum In Law - Rainbow Cake. Nice!

 Mak Mertua gumbira dapat cake lazat :D Accompanied by her grandchild

 Brother In Law lak potong cake :D

 Cute Damia and Wani having their slice of cake :)

 Hahaha Mak Buyong perasan hot!

 Lihatlah daku. Ramping kan! :D

 Camwhoring again! :D

 Lakiku yang bajet hot! (Mmg hot pun!) :p

 Together2 lah kita camwhoring ye Syg!

 Ombak yang agak ganas!

 Bergambar kenangan kat depan lobi resort.

 Pasangan yang sama naik hahaha :D

 The poyonesss :D

Wah, relax nampak! :D

Alhamdulillah. 21 Weeks Pregnant

Fetal development - 21 weeks pregnant

 

The fetus now weighs about three-quarters of a pound / 360 grams. Up until now she has been measured from crown to rump but from this point on the measurement will be from crown to heel. And from crown to heel she is approximately 10.5 inches / 27 centimetres long. The eyebrows and eyelids are fully developed and the fingernails cover the fingertips.

Your baby can now hear your conversations. If you talk, read or sing to your baby, expect her to hear you. Some studies have found that newborns will suck more vigorously when read to from a book they heard frequently in utero. If you want to try, pick a book now and read it out loud. Make sure you won't mind reading it over and over once the baby is here. It may be your baby's favourite bedtime story for a long time after birth.

You're probably feeling quite comfortable these days. This, in fact, may be the most enjoyable time in your pregnancy. You're not too big yet, and the usual aches and pains associated with pregnancy like nausea, frequent urination and fatigue are for the most part gone. Relax and enjoy while you can. The third trimester is just around the corner and with it comes some mild discomfort from carrying a baby that is nearly full-term.

• Note: Experts say every baby develops differently - even in utero. These fetal development pages are designed to give a general idea of how a fetus grows in the womb.

20 weeks pregnant 〈•• Fetal Development ••〉 22 weeks pregnant

http://www.babycenter.com.my/a770/fetal-development---21-weeks-pregnant#ixzz2FxRNyHSD

Malay Pantang (Confinement)

Malay pantang: Massage and bengkung

Last reviewed: January 2012

 

Highlights

• Where do I get the bengkung?
• How do I wear the bengkung?
• What are the benefits of bengkung?

There's no denying that the confinement period is a bittersweet experience for new mothers in the Malay community. The traditional Malay pantang, which lasts for 44 days, is considered a test of patience. However, many do it willingly and diligently. The reason? They believe these postnatal practices can help them regain their pre-baby figure, health and energy, as well as help them stay attractive and alluring.

There are several pantang practices that are still widely practised today, but it is the bengkung or traditional wrap (also known as a traditional girdle or even corset) that is the cornerstone of the confinement period.

Where do I get the bengkung?

It used to be that mums sewed it for their pregnant daughters, but today, busy mums-to-be can buy the bengkung from Malay traditional wellness shops or even order it off the Internet.

There are three types of bengkung:

• Bengkung barut, or the bandage bengkung, is similar to the traditional cloth carrier for children. It has a left and a right string which are tied together.
• Bengkung Mia is a corset-style cloth with criss-crossed ties.
• Bengkung Java, or entwining bengkung, is a broad piece of cloth (about 15m long) wrapped around the torso.

How do I wear the bengkung?

It is important to choose a good-quality bengkung that won't unravel or come loose in the course of the day. It should be worn at all times, day and night (though now there are women who wear them for only a few hours a day).

The correct way to put it on is to start at the bottom, working your way up to cover your torso and tying it off just under the breast.

Datin Sharifah Anisah Barakbah, founder Nona Roguy (now NR) and author of the book Ensiklopedia Perbidanan Melayu (Encyclopaedia of Malay Midwifery), cautions that a bengkung that is too short or not wrapped properly is widely believed to hinder the recovery of the uterus.

Bengkung is not usually worn on its own.

• Medicinal leaves such as galangal or pandan are laid out on a rag cloth which is then placed over the wrap to maintain cleanliness.
• The bengkung is then put on after traditional oil, herbs and spices have been rubbed onto the abdomen and the back.
• For women who cannot get the fresh ingredients, the alternative is bengkung creams sold at traditional wellness shops.

What are the benefits of bengkung?

Tradition dictates that pregnancy and birth affect a woman's entire well-being. According to traditional beliefs, "a woman's body and all muscle, bone, nerves, joints and other organs have changed and grown and become swollen due to the hormonal influence of pregnancy," says Datin Sharifah. "Bengkung can flatten the stomach, shrink the uterus and tighten the vagina."

It is also widely believed that the traditional wrap can also help:

• flatten the tummy, reduce weight and tone the body;
• protect the internal organs as well as help swollen organs return to their pre-baby state;
• tighten the abdomen and other parts of the body that have sagged or lost their muscle tone after childbirth;
• promote good posture that will aid in breastfeeding;
• break down fat and cellulite;
• prevent overeating.

Strictly speaking, just wearing the bengkung is not enough. Other practices such as postnatal massage, hot compress and having herbal baths complete the confinement regime. Done correctly, they are said to help new mums to get back in shape, as well as balance their hormone levels.
Read more about Malay postnatal practices.

If you're not sure about the right approach to confinement, or just want some tips about confinement, check with other mums! Our community of pregnant mums may be able to provide some ideas.

Read more: http://www.babycenter.com.my/a1036823/malay-pantang-massage-and-bengkung#ixzz2FUI5mvet

The Most Popular Baby Names :)

Welcome to our very first list of popular baby names among Muslim parents in Malaysia. The richness of the Malay Muslim culture and naming traditions are clear in this 2010 list. Babies in this community don’t get just one name -- they often enjoy two, three and occasionally, even four, names.

From the beautiful and simple Aina and the more esoteric Cinta, to the triple-barrel Noor Afiqah Alya, Muslim parents in Malaysia draw from a mix of Malay and Arabic cultures as well as other Muslim cultures around the world for their babies’ names. Some parents have also co-opted names from European and other Western cultures as well, naming their baby girls Ava and Nadine, and their baby boys Vigil, Noah and Mikhael.

Top 10 girls' and boys' names

Top 10 girls’ names	Top 10 boys’ names
1. Nur (also Noor)	1. Mohamed (all spellings)
2. Damia	2. Adam
3. Alya	3. Rayyan
4. Aleesya (also Alisya, Elysia and Allysha)	4. Ahmad
5. Hana (also spelled Hannah)	5. Danish
6. Arissa	6. Hakimi
7. Humaira	7. Aqil
8. Maisara	8. Ashraff
9. Aishah	9. Danial
10. Iman	10. Haris

Multiple names

Some parents take a more is more approach to their baby's names, choosing three or four names for their boy or girl. However, the majority of Muslim babies in Malaysia are given double names, such as Hana Humaira, Nur Marissa, Mohamed Adam and Intan Dayana.

Start your list of girls' names!

 

Download our printable favourite-names list to help you decide.

Nur (light) and its variation Noor are by far the most popular first element of double names for baby girls. Muhammad (one who is praiseworthy; a Prophet), and all its variations such as Mohamed and Mohamad, are the overwhelming favourite for baby boys. In many families, siblings share the same first element and identify themselves by their second names. Hence, three brothers could well be named Mohamed Faisal, Mohamed Fitri and Mohamed Firdaus; in everyday situations, they would simply identify as Faisal, Fitri and Firdaus.

Creative approaches

Gone are the favourites of yore. For Muslim parents in Malaysia, old-fashioned names are definitely not cool. Even when they go retro with a classic such as Ahmad (a surprise, in fourth place), it is combined with something more contemporary, such as Danial or Rayyan.

Start your list of boys' names!

 

Download our printable favourite-names list to help you decide.

Indeed, BabyCenter Malaysia’s Muslim parents have shown themselves to be incredibly creative, both in arranging the order of baby’s two or three names and in the way they spell the names. Aleesya, No. 4 on this list, is also spelled Alisya, Elysia and Allysha. Ninth ranked Aishah rubs shoulders with the likes of Aisya and Ayshah. As for little Hisyamuddyn, we have to wonder if his parents had thought to spare him a lifetime of correcting the way his name is spelled!

This unabashed creativity hints at a great desire amongst parents to give their babies unique and original names. Clearly, they have searched long and far for just the right moniker, and this has thrown up a few surprises, putting names on the list that many would have thought unusual a decade ago. A big surprise was No. 2 on our girls’ list, Damia. It is thought to be of Greek origin, but is also the name of a city in Jordan. Humaira (also commonly spelled Humayra) means "red" or "reddish" in Arabic, and is said to be a nickname the Prophet gave to his wife Aishah.

For boys, the name Mohamed reigns supreme, leaving Adam and Rayyan, ranked second and third respectively, trailing far, far behind. In fact, the name Mohamed is so dominant that it is certain to head this list for many years to come.

For more inspiration, read about favourite Muslim names in the UK or go to our BabyNamer which has 16,000 names from all over the world.


Read more: http://www.babycenter.com.my/a1044838/the-most-popular-baby-names-among-muslim-parents#ixzz2FUHEEfdU

10 Step To A Healthy Pregnancy

10 steps to a healthy pregnancy

Approved by the BabyCenter Malaysia Medical Advisory Board
Last reviewed: January 2012 Show referencesHide references

 

Highlights

• 1. Organise your antenatal care early
• 2. Eat well
• 3. Be careful about food hygiene
• 4. Take folic acid supplements and eat fish
• 5. Exercise regularly
• 6. Begin doing pelvic floor exercises
• 7. Limit your alcohol intake
• 8. Cut back on caffeine
• 9. Stop smoking
• 10. Get some rest

Pregnancy is an ideal time to start taking really good care of yourself both physically and emotionally. You give yourself the best chance of having a problem-free pregnancy and a healthy baby if you follow a few simple guidelines:

1. Organise your antenatal care early

Good antenatal care is essential to your baby's health. Choosing your carer early means you'll have months to build a good relationship in preparation for the birth. Even if you are not offered a choice of carer, you may be able to develop a rapport with one particular midwife or obstetrician you have met during the course of your pregnancy care. Find out more about your antenatal care options.

2. Eat well

There's no need to "eat for two" when you're pregnant, nor to drink full-fat milk or supplements marketed as maternal milk. In fact, your energy needs don't change for the first six months of pregnancy, and only increase slightly in the last three months (by around 200 calories a day) (Nice 2010: 12).

However, it is important to eat a well-balanced and healthy diet. Many women go off certain foods, but it's always possible to substitute those with others that provide similar nutritional value.

Make sure that your diet includes plenty of fruit and vegetables (at least five portions a day). Base your meals around carbohydrates such as bread, pasta and rice (preferably wholegrain so you get plenty of fibre) (Nice 2010: 7). Include protein such as fish, meat, eggs, nuts or pulses, and some milk and dairy foods, every day (FSA n.d.). It's important, too, to eat breakfast and to keep an eye on meal portion sizes and snacks between meals (Nice 2010: 7).

3. Be careful about food hygiene

It is better to avoid certain foods in pregnancy because they carry a health risk for your baby.

Salmonella infections may be caused by eating undercooked poultry, and raw or soft-cooked eggs (FSA n.d). (Read more about food hygiene in pregnancy).
Listeria, which can cause miscarriage or severe illness in newborns, can be caused by mould-ripened soft cheeses, such as Brie and Camembert, and blue-veined cheeses, such as Stilton (FSA n.d.). Don't eat these while you're pregnant. Hard cheeses, such as cheddar, and soft-processed cheeses, such as cottage cheese, Philadelphia and Boursin, are safe to eat.

To avoid toxoplasmosis, which is rare, but can seriously affect an unborn baby, it is important to wear gloves when handling cat litter and garden soil, avoid eating undercooked or raw meat, and wash vegetables and salads thoroughly to remove any soil or dirt.

4. Take folic acid supplements and eat fish

The only supplement that is considered truly vital is folic acid (also called folate), which can help prevent spina bifida and other neural tube defects in babies.

Spina bifida is a serious congenital condition. It occurs when the tube housing the central nervous system fails to close completely and may give rise to severe disabilities. All women planning a pregnancy are advised to take a daily supplement of 400mcg of folic acid starting around the time of conception through the first three months of pregnancy (DH 2004).

You can also increase your intake of natural folate through your diet. Folate is found in many different foods, particularly vegetables and fortified breakfast cereals. Other nutrients that are important to your health and your baby's are iron and calcium, which can generally be provided by your diet.

Some studies have shown that fish oils, which contain omega-3 fatty acids, may have a beneficial effect on pre-eclampsia, a baby's birth weight and on the development of a baby's brain and nerves in late pregnancy (AHRQ 2005; Makrides et al 2006; Hibbeln et al 2007).

Oily fish contain proteins, minerals, vitamin D and omega-3 fatty acids, which your baby needs as he grows and develops, but it also contains mercury and other pollutants. The current recommendation is to eat oily fish such as herring, mackerel, salmon or sardines no more than twice a week, but you can still eat other types of fish as much as you like (FSA n.d.).

If you don't like fish, fish oil supplements are available (choose a brand free of the retinol form of Vitamin A, which is not recommended in pregnancy).

5. Exercise regularly

A good exercise programme can give you the strength and endurance you'll need to carry the weight you gain during pregnancy and to handle the physical stress of labour. It will also make it much easier to get back into shape after your baby is born.

Exercise can boost your spirits and help ward off depression in pregnancy (NCCMH 2007:105). Experts aren't sure exactly how, (NCCMH 2007:99-100), but there is growing evidence that it has a positive effect on brain chemicals, such as serotonin and dopamine, which help regulate your emotions and mood (Meussen 2005).

If you are used to taking exercise in the form of a sport, you can continue with this as long as it feels comfortable for you, unless your particular sport carries a risk of falls or knocks. More gentle exercise such as walking, swimming, aqua-aerobics, and yoga are also very beneficial. You may also find our animated yoga for pregnancy videos helpful.

6. Begin doing pelvic floor exercises

It's very common for women who are pregnant or who have had children to experience stress incontinence; when small amounts of urine leak out during activities, including sneezing, laughing and exercise (CKS 2007). You can help prevent this happening by doing pelvic floor exercises, starting before you get pregnant or during pregnancy (CKS n.d. a).

The pelvic floor muscles are the hammock of muscles at the base of your pelvis that support the bladder, vagina and rectum. They can feel weaker than usual in pregnancy because of the extra pressure upon them, and because the hormones of pregnancy cause them to slacken slightly.

Your pelvic floor can be toned and strengthened by a daily exercise pattern. Current recommendations are that you should do pelvic floor exercises three times a day, eight contractions each time (NICE 2006). Read our article on pelvic floor exercises during pregnancy for more information on how to do them properly.

7. Limit your alcohol intake

Since any alcohol you drink rapidly reaches your baby via your blood stream and placenta, you may decide to cut it out completely, or at least to monitor the amount you consume.

In the UK, the Royal College of Physicians, and more recently, the Department of Health, recommend that pregnant women play it safe by steering clear of alcohol (DH 2007). The Royal College of Obstetricians and Gynaecologists and the Food Standards Agency (FSA) recommend, if you do decide to drink, a limit of one or two units of alcohol, no more than once or twice per week, and not to get drunk (RCOG 2006 a & b; FSA n.d.).

Women who drink heavily (over six units a day) on a regular basis during pregnancy are known to be at greater risk of giving birth to a baby with fetal alcohol spectrum disorders (FASD), which describes problems ranging from learning difficulties to more serious birth defects (BMA 2007:6).

8. Cut back on caffeine

Coffee, tea and cola-style beverages are mild stimulants, and although the research evidence is not clear, some researchers feel that too much caffeine may contribute to a risk of having a low birth weight baby, or increase your risk of miscarriage (FSA n.d; Weng et al 2008).

The current advice suggests that up to two mugs of coffee (equivalent to four cups of tea or five cans of cola) a day won't hurt your baby (FSA n.d.), although one study suggests that even low levels of caffeine can increase your risk of miscarriage (Weng et al 2007).

As with alcohol, it's best to err on the side of caution and you may prefer to cut down on caffeine significantly, or switch to decaffeinated coffee, tea, or fruit juices, instead, particularly in the first trimester. A refreshing alternative is a glass of water with a twist of lime or lemon.

9. Stop smoking

Women who smoke increase their risk of miscarriage, premature delivery, stillbirth, and cot death (NCCWCH 2003:46-47).

Smoking in the first trimester also slightly increases the risk of having a baby with a cleft lip or palate (Wyszynski et al 1997).

While it is best to give up smoking before you even try to conceive, any reduction in the number of cigarettes you smoke per day will give your baby a better chance (NCCWCH 2003:47). (Read more advice on how to quit smoking in pregnancy.)

10. Get some rest

The fatigue you feel in the first and third trimesters is your body's way of saying "slow down". A nap in the middle of the day may seem like a luxury you can't afford, but you and your baby will both benefit. If you can't sleep, at least put your feet up and relax for 30 minutes or more, in whatever way suits you best.

If backache is disturbing your sleep, try massage (tell the therapist you are pregnant or look for a bidan experienced in helping pregnant women), aquanatal classes, or exercise classes specifically for back care (NCCWCH 2003: 59-60). Exercise and relaxation can also help with sleep problems related to stress (CKS n.d.). Try relaxation techniques, which are safe in pregnancy, including yoga, stretching and deep breathing. Always tell the teacher of any exercise or relaxation class that you attend that you're pregnant or choose classes tailored for pregnant women.

Read more: http://www.babycenter.com.my/a536361/10-steps-to-a-healthy-pregnancy#ixzz2FUGKrdL0

Is It Safe To Eat Hawker Food?

Is it safe to eat hawker food while I’m pregnant?

Last reviewed: June 2012

 

ANSWER

Jennifer Hor

Jennifer Hor reviews breastfeeding, nutrition and pregnancy articles

It depends on what hawker fare you want and where you want to eat it. When you are pregnant, your immune system does not function as well as usual, so you are more susceptible to food poisoning. This means you need to be mindful of hygiene standards and preparation methods when it comes to food and drink.

Some hawker centres, mamak stalls and street food carts have not been vetted for hygiene and safety. Many of the people who run them are not trained to follow food safety standards or simply fail to observe them because of the lack of enforcement. So, if before pregnancy, you were happy to indulge in your favourite roadside rojak without worrying about how the raw ingredients were prepared, remember that things are different now that you are pregnant. Read more about the danger signs to look out for when eating out or buying takeaway.

On the other hand, no one could blame you for getting those cravings! Malaysia is famous for tasty street food, and few Malaysians reach adulthood without having a favourite ais kacang or Ramli burger stall. Here, eating out is a habit and a social ritual.

Yet, most of the food that is available at the roadside vendor's stall can be prepared at home as well. If you prepare your own "street food", you can make it to suit your taste buds and present dietary needs.You can opt for less salt or sugar and more nutritious ingredients. A good rummage through the local supermarket shelves will yield all manner of favourite curries, sauces and pastes in ready-to-cook, vacuum-sealed packets that can be prepared at home. All you need is a bit of know-how. Many food blogs and recipe books offer information on making local favourites. It won't be exactly the same, but it will also be temporary. You only need to be extra careful for these few months of pregnancy.

And if you truly cannot stay away from hawker fare off the streets, keep these tips in mind:

• Stick to hot, cooked foods such as char koay teow or mee goreng mamak which are usually prepared only once you've placed your order.
• Avoid dishes with raw ingredients. Raw fruits and vegetables are often the cause of food poisoning and water-borne infections, such as hepatitis and typhoid. So, go for homemade fruit rojak and popiah. They are actually easy to make.
• Stay away from anything with sauces or condiments that have been left out in the open all day. The same goes for pre-prepared snacks such as pisang goreng or vade which are usually left on the open counter. It can be hard to tell how long the food has been sitting there, attracting flies. At the very least, it could well have been exposed to diesel fumes, smog, haze or cigarette smoke.
• Be extremely wary of iced drinks such as sirap bandung or soya bean. The ice used to chill the drink may not actually have been made from safe drinking water. As for freshly squeezed sugar cane juice, well you just don't know how well and often the cane-crushing machine is cleaned. Besides, bottled and canned varieties of these drinks are now widely available in supermarkets and sundry shops.

Read more: http://www.babycenter.com.my/x1043673/is-it-safe-to-eat-hawker-food-while-im-pregnant#ixzz2FUFE5m7L

Should I Eat Differently Now?

Should I eat differently now I'm pregnant?

Now that you're a mum-to-be, it is important to eat well. This will make sure you get all the nutrients you and your developing baby need.

If you know you haven't been eating as well as you could, it is even more important to start having nutritious, well-balanced meals. Your daily meals should include a variety of foods from the four main food groups:

• Fruits and vegetables: You can buy these fresh, frozen, tinned, dried or juiced. Aim for at least five portions each day. Here are some tips on how to get more fruit and vegetables into your day.
• Starchy food: These include bread, pasta, rice and potatoes. Try to choose wholegrain options.
• Foods rich in protein: These include lean meat and chicken, fish, eggs and pulses (such as beans and lentils). Try to aim for at least two portions of fish a week, including oily fish.
• Dairy foods: These include milk, cheese and yoghurt, which contain calcium.

Do I need to eat more now I’m pregnant?

Your body becomes more efficient when you're pregnant, and makes even better use of the energy you get from your food. This means you don’t actually need any extra calories for the first six months of pregnancy. Then you only need about 200 extra calories per day for the last three months.

Two hundred calories is equivalent to:

• two slices of wholemeal toast and margarine/butter;
• one popiah roll (not fried);
• one plain thosai (without gravy or curry);
• one slice of cheese on toast.

Your appetite is your best guide of how much food you need to eat. You may find your appetite fluctuates throughout your pregnancy.

• In the first few weeks your appetite may fall away dramatically and you may not feel like eating proper meals, especially if you have nausea or sickness.
• During the middle part of your pregnancy your appetite may be the same as before you were pregnant or slightly increased.
• Towards the end of your pregnancy your appetite will probably increase. If you suffer from heartburn or a full feeling after eating you may find it helpful to have small, frequent meals.

The best rule to remember is to eat when you are hungry. Have a good balance of foods every day and you will gain weight steadily as your baby grows.

Should I take any vitamin supplements?

In an ideal world, free of morning sickness or food aversions, a balanced diet would be all you'd ever need. But an antenatal vitamin-mineral supplement may be good insurance to make sure you’re getting the right nutrients.

It's recommended that you take two important supplements during your pregnancy:

• 400mcg folic acid a day for the first 12 weeks;
• 10mcg of vitamin D a day throughout your pregnancy (although in sunny Malaysia, check with your doctor first if this is necessary).

Later on in your pregnancy you may need to take an iron supplement (NICE 2008). Your iron levels will be checked during your pregnancy, and your doctor will advise you about your needs. Calcium is also important while you’re pregnant, as you'll now need twice as much each day.

Ask your doctor about a special pregnancy multivitamin. It should contain folic acid, vitamin D, iron and calcium. Look for one that also contains vitamin C, vitamin D, B vitamins such as B6 and B12, potassium, zinc and vitamin E.

Don't take any supplements which contain retinol, the animal form of vitamin A. In large quantities, this can be toxic to unborn babies (EVM 2003). However, the plant-based carotene type of vitamin A is safe in pregnancy (EVM 2003). Also don’t take megadoses of vitamins and minerals, as this could be harmful to your baby.

Talk to your doctor about special supplements you might need if you:

• are a strict vegetarian or vegan;
• have diabetes or gestational diabetes;
• have pre-eclampsia;
• have anaemia;
• have had a baby with a low birth weight before.

Are there any foods I shouldn’t eat during pregnancy?

There are some foods that you’ll have to steer clear of during pregnancy, because they could be unsafe for your baby:

• The cockles found in laksa and char kway teow are supposed to be boiled before they are added to these dishes, but you may want to ask the hawker to leave them out as you can't know how thoroughly they were cooked. Read more about the safety of hawker foods when you're pregnant.
• Steamboat ingredients that are not cooked through. Make sure the broth is brought to boil every time new ingredients are added, especially shellfish, meats and eggs.
• Cheeses with a white, mouldy rind, such as brie and camembert, and blue-veined cheeses such as stilton (FSA n.d.b). All these cheeses could contain listeria, a bacteria that could harm your baby.
• Pate, raw or undercooked meat and eggs. All are possible sources of bacteria that can harm your unborn baby. When cooking meat and eggs, make sure they are cooked properly (FSA n.d.b).
• Raw seafood, such as oysters or sushi that has not been frozen before making (FSA n.d.a).
• Shark, swordfish or marlin. These fish contain unsafe levels of naturally occurring mercury (FSA 2004a, FSA 2004b). Tuna contains some mercury too, so it's best you don't eat more than four medium-sized cans, or two fresh tuna steaks per week (COT 2003, FSA 2004a).
• Don't eat liver and liver products (such as pate or liver sausage) because they may contain large amounts of the retinol form of vitamin A. Too much of this could be harmful to your developing baby (FSA n.d.b).
• You should stop or cut down on drinking alcohol during pregnancy, too (BMA 2007, DH 2007). If you want to drink during your pregnancy, don’t drink more than one or two units of alcohol, once or twice a week, and don't get drunk (DH 2007, FSA n.d.b, RCOG 2006).
• It's best not to have more than 200mg of caffeine a day. That’s two mugs of instant coffee or four cups of tea or five cans of cola a day (FSA n.d.c). You could switch to decaffeinated hot drinks and colas, instead.

Can I go on a diet?

Dieting during pregnancy could harm you and your developing baby. Some diets can leave you low on iron, folic acid, and other important vitamins and minerals. Remember, weight gain is one of the most positive signs that you’re having a healthy pregnancy.

So if you're eating fresh, wholesome foods and gaining weight, just relax. You're supposed to be getting bigger!

If you are overweight, you can improve your diet by cutting out foods high in fat and sugar and taking some exercise. However, see your doctor first for advice before changing how much you eat or doing more exercise.

What's a healthy way to put on weight?

It's best to gain weight gradually. You'll probably gain between 10kg and 12.5kg during your pregnancy (DH 2009).

Bear in mind that weight gain varies among women, and how much weight you put on during your pregnancy depends on many factors. So concentrate on eating a healthy diet of plenty of starchy carbohydrates, fruits and vegetables, protein, and milk and dairy foods, and just a little in the way of fats and sugars.

When you put on weight may be as important as the amount you put on. You may gain the least weight during the first trimester. Your weight should then steadily increase throughout the second trimester, and you may put on the most weight over the third trimester, when your baby is growing the most.

How many meals should I eat?

Even if you're not hungry, chances are your baby is, so try to eat regularly. Aim for three meals and two to three healthy snacks in between. And if morning (or all-day) sickness, food aversions, heartburn, or indigestion make eating a chore, eat less, more often. You may find that eating five or six small meals is easier on your body.

Eating high-fibre and wholegrain foods will help to keep you feeling full, and will be more nutritious, too.

Is it all right to have occasional treats?

You don't have to give up all your favourite foods just because you're pregnant. But foods and snacks high in fat, salt and sugar shouldn't be the main part of your diet, either.

So as far as snacks are concerned, try a banana rather than a packet of crisps or tinned fruit in juice rather than ice cream. But don't feel guilty if you fancy the occasional biscuit. Enjoy every bite!


Read more: http://www.babycenter.com.my/a3561/diet-for-a-healthy-pregnancy#ixzz2FUDxAWbN

Doa dan Surah-Surah Yang Elok Diamalkan Semasa Hamil

20th Week of Pregnancy

Fetal development - 20 weeks pregnant

 

Your baby measures about 6.5 inches/ 16.5 centimeters from crown to rump and is steadily gaining weight. A whitish coat of a slick, fatty substance called vernix caseosa begins to cover your baby and protects the skin during its long immersion in amniotic fluid. It also eases delivery. The baby's swallowing more this week, good practice for the digestive system. After your baby takes in amniotic fluid, his body absorbs the water in the liquid and moves the rest into the large bowel.

You may want to look into an antenatal class if you haven't done so already. Whether you are a first-time parent or want a refresher course, you will benefit from a structured class either way. No matter what the philosophy behind it, an antenatal class can help prepare you for the rigours of labour and birth. You should plan to have completed the classes by 37 weeks, when you'll be considered full-term and labour could start at any time.

Be extra vigilant about getting enough iron. Your baby needs it to make red blood cells, among other things. In fact, it's almost impossible for you to get too much from food alone without overeating. Iron-rich foods include lean red meat, poultry, fish, lentils, spinach and iron-fortified cereals. See our eating well guide to round up everything you need to know.

• Note: Experts say every baby develops differently - even in utero. These fetal development pages are designed to give a general idea of how a fetus grows in the womb.
19 weeks pregnant 〈•• Fetal Development ••〉 21 weeks pregnant

Read more: http://www.babycenter.com.my/a840/fetal-development---20-weeks-pregnant#ixzz2FSr4luAc

Why Pregnancy Makes You Beautiful

 

Looking pregnant and feeling great

Pregnancy can bring on a flood of conflicting emotions. Even though you're overjoyed by the new life growing inside you, there may be days when you're so frustrated by your body getting bigger that you can't wait for the whole thing to be over. As your breasts grow, your abdomen swells and your waistline disappears, you may long to have your old shape back. It's hard not to sometimes.

Women who've had the pregnancy blues often say it's hardest in the beginning when you may just look like you've put on weight. It does get easier into the second trimester though, when you're clearly pregnant.

So while you're revelling in being pregnant, you might not be revelling in looking pregnant. Read on for a reminder of some of the beauty bonuses of pregnancy.

Pregnancy's pleasant surprises

• Here's a little perk that no one told you about: the sight of a pregnant woman often brings out the kindness in people. Supermarket workers suddenly volunteer to help you out to your car. People fall over themselves to hold doors open for you. They give up seats on trains and buses. Everyone smiles at you. Enjoy it while it lasts! Such niceties, along with these other pregnancy-related pleasures, may only last a few more months.

• Fast-growing fingernails: around the fourth month, your nails may start to grow faster than usual. Pregnancy hormones get the credit for this, but also the blame. Fingernails may become softer or more brittle during pregnancy, and you may notice tiny grooves forming along the base of the nail. They should return to normal within a few months after giving birth.

• A fabulous head of hair: during the second trimester, you might notice that your hair looks super healthy and full. You're not actually growing more but, thanks to pregnancy hormones, you're just losing less. Read what other women had to say about their hair during pregnancy.

• That celebrated 'glow': also during the second trimester, you may notice that your skin looks brighter than usual. Hormones are partly responsible, but an increase in blood volume also brings more blood to the skin, giving it a radiant look.

• Bigger boobs: it's common to go up a cup size or two during your pregnancy, so you may have a new cleavage to show off!

• A very happy mate: believe it or not, your husband may be loving your new physique. Men tend to see the sensuality in blossoming breasts and soft curves. The sight of your pregnant form is a constant reminder of his virility too, and we all know how important that is to men.

Looking your best

Whether or not you find consolation in the pregnancy perks above, consider these three looking-good strategies:

• Emphasise the positive: if your legs are gorgeous, flaunt them in a short dress. Upper arms like a supermodel's? Show them off with a sleeveless top. Proud of your new and improved cleavage? Highlight it with a scoop- or V-neck top.

• Spoil yourself occasionally: treat yourself to a pedicure, a manicure, a new lipstick or some lacy underwear. Check out our pregnancy feelgood calendar for a week-by-week guide to pampering yourself throughout pregnancy.

• Exercise: it'll make you feel better about the way you look and help you bounce back after the birth.

What BabyCenter mums say

"After years of holding in my stomach, I was finally proud to be sticking it out!"
- Sarah

"I loved being pregnant. I was massive and used to find it amusing to see people cross the street just in case I gave birth there and then! I did get comments like "is it twins?" but it really didn't bother me. I missed my bump like I never thought possible once I'd given birth, so all you soon-to-be mums - stick it out and be proud of your baby. I can't wait to do it all again."
- Louise

"I think it should be a general rule that you don't make comments about a pregnant woman's size, no matter how confident she may seem. Everyone should know that a woman who's expecting is like a walking hormone machine, and comments like those can really harm her self-esteem.

...Of course that also includes her size even AFTER she's had the baby!"
- Lisa

"A lot of my colleagues have commented, "Are you sure there's only one in there?" or "I can't believe how big you are this time!" To which I reply, "At least I've got a reason for being fat!"
- Claire

"The best thing to remember is that your bump WILL be a source of fascination. Even women who have had children themselves forget and thus have distorted memories of what they were like, their size etc. The best thing to do is just ignore all comments, except the ones that say how beautiful it is, obviously!"
- Nicola

"I have now learnt to ignore comments and be proud of the miracle growing inside me. You can't stop the growth, so enjoy it instead."
- Joanna

"I love it when people say how big I am. I take it to mean that my baby is healthy and growing well. Generally people are happy to see a pregnant lady and love to pass on their congratulations and well-wishes."
- Carolyn

"I have put on weight and have stretchmarks, but regardless of this I am proud to show off my bump. Pregnancy is part of nature and I will never be ashamed of giving life to the next generation."
- Sammi

"I really think that a pregnant woman is one of the most beautiful and natural things in the world."
- Danielle

"There is nothing more beautiful than a pregnant woman... AND her body."
- Sara

"I love showing my bump and hate baggy, frumpy clothes. Why can't a pregnant woman still be sexy? This is the only time I have boobs - LOVE IT!"
- Nicole

"I love my rounded belly. It makes me feel really special!"
- Kerry

"I love the fact that my skin is so clear, my cleavage is amazing (just like I have always wanted) and my hair is so shiny."
- Jodie

"My husband has told me that I look different, radiant. I was so pleased because I'm tired and grumpy. I must admit my hair is very shiny and my wrinkles (I'm 40 and pregnant for the first time) don't look so bad. Also, it is great not having a period."
- Janet

"My hair and my nails are fabulous and everyone says I'm glowing. That's all good then!"
- Felicity

"I enjoyed my new bigger bust and I was lucky enough to keep it even after the pregnancy. I also enjoyed not worrying about when my period was due - the freedom!"
- Ellen

"I want to be pregnant again! My hair was shiny, my skin was completely clear for once and not having periods was the best!"
- Violet

"Pregnancy sorted out my acne! I'd had very bad skin for over 15 years (since I was 11). I'd tried EVERYTHING to get rid of it and been to numerous dermatologists. When I became pregnant the spots got worse in the first trimester, then gradually started to fade away. Now my son is 14 months old and my skin has stayed completely clear! You can't imagine how that feels after all this time."
- Tess

Read more: http://www.babycenter.com.my/a563009/why-pregnancy-makes-you-beautiful#ixzz2FSpenz6j