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发表于 2016-9-23 09:52
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今天起来感觉乳房不涨了，开始每天垫垫，等待那一刻。下周公司有个四天的workshop，必须参加不知道会不会在上班时候发生。。
感谢很多mm的推荐，看到一个很棒的IVF医生的网站有推荐备孕需要的维生素，自己觉得很有用，也在这里分享：
KEY NUTRIENTS FOR FERTILITY
AMINO ACIDS play a vital role in sperm and oocyte production
VITAMIN A (BETACAROTENE) essential for producing male and female hormones for reproduction - the corpus luteum - the follicle post ovulation that produces progesterone has the highest amount of vitamin A. It is important for progesterone production, cycle regularity and early pregnancy. Excessive doses more than …… a day can however be linked to foetal abnormalities.
B VITAMINS
B vitamins are very important in fertility (especially B6, folate and B 12) these are water-soluble and many lost in urine. Lifestyle such as stress and alcohol consumption can reduce its absorption. B vitamins are important for brain and spinal cord developments and balance sex hormone production.
Vitamin B1 - this vitamin has been linked to failed ovulation and implantation. Sources are molasses, yeast, whole grains, nuts, brown rice, egg yolks, fish poultry pulses and seeds.
Vitamin b2 (riboflavin) - this vitamin is linked to sterility miscarriage and low birth weight. Food sources are the same as B1.
VITAMIN B 5 (PANTHOTHENIC ACID) - important at time of conception for foetal development – sources are salmon, wheat germ, sweet potatoes, broccoli, oranges, pecans cashews and strawberries.
VITAMIN B6 - essential for sex hormones and proper functioning of the ovaries for oestrogen and progesterone production. Sources include green leafy vegetables and zinc containing foods help absorption.
VITAMIN B 12 - together with folic acid is important for DNA and RNA synthesis. It is essential for the uptake of folic acid into cells and for foetal brain development. It is often deficient in vegetarians - animal products such as sardines, salmon and lamb are rich in vitamin b12. Vegetarians will need to take supplementation.
FOLATE - woman planning pregnancy should have at least 400mcg of folic acid for 3 months prior to conception to reduce the risk of developing neural tube defects. Good food sources are green leafy vegetables. Vitamin C aids absorption.
VITAMIN E - important vitamin for ovulation and has been linked to decreasing the risk of miscarriage. Used with selenium and vitamin c can help to maintain a healthy endomdometrium.
IRON
Low levels of iron can affect fertility and increase miscarriage rate. Food sources rich in iron are lean meat and organ meats, eggs fish and poultry green leafy vegetables such as spinach kelp, pumpkin and sunflower seeds. Tea, coffee and smoking decrease absorption.
MAGNESIUM
A decrease in magnesium results in female infertility and possibly increase risk of miscarriage, this tends to be low in the common western diet. Food sources rich in magnesium are kelp, green leafy vegetables, tofu, bananas and brown rice.
SELENIUM
Deficiencies can result in association with female infertility and miscarriage - sources include tuna, wheat germ and bran.
MANGANESE
Manganese deficiency can lead o defective ovulation - foods rich in this are whole grains and leafy vegetables, carrots and finger.
ZINC
Is important for healthy ovulation and sperm production and maintenance of the menstrual function. It is important for growth and cell division in a foetus. Good sources are lean meat, fish, seafood, chicken, eggs, pumpkin and sunflower seeds.
COENZYME Q 10
This is a fat-soluble substance that is important in energy production. It is an important for sperm and oocyte production. It is contained within every cell.
ESSENTIAL FATTY ACIDS
These are important as hormone regulators.
Omega - 3 EFAs have an important derivative of DHA and are important for the babies’ brain development - it is important to take this for 3 months prior to conception as it takes time to incorporate it into human tissue. Food sources of omega 3 EFAs are linseeds and oily fish, walnuts and green leafy vegetables. Tuna is one of the bet sources but mercury levels are high and hence it is advised to not eat more than 2 portions a week. Supplements are however screened for toxins and purified.
IODINE
Important for production of thyroid hormones essential for healthy brain development.
VITAMIN B 3
Important for energy production and production of hormones.
摘自
http://www.drlynnburmeister.com.au/preparing-for-pregnancy
她的网站还有分享一天的食谱等有用的资料，有需要的姐妹们可以看看
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从L牌到P牌之路 (2006-12-10) youyuan 
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