Is coarse grains suitable for pregnant women? We all know that pregnant women are very particular about their diet, because the baby in their bellies needs certain nutrition. In daily life, pregnant women need to eat some coarse grains in moderation. Let's share coarse grains suitable for pregnant women. Let's have a look.
Coarse grains suitable for pregnant women 1
What are the coarse grains suitable for expectant mothers?
corn
The first thing to mention is corn, which is not only delicious, but also rich in magnesium, unsaturated fatty acids, crude protein, starch, minerals, carotene and other nutrients.
Magnesium in corn can help dilate blood vessels, strengthen intestinal peristalsis, increase bile, promote waste excretion in human body, and is beneficial to body metabolism. It is also rich in amino acids needed by human body, such as glutamic acid, which can promote the metabolism of brain cells and help to eliminate ammonia in brain tissue. Pregnant women often eat it to prevent and treat riboflavin deficiency such as angular stomatitis, glossitis and oral ulcer.
sweet potato
Sweet potato is also called sweet potato or sweet potato. Sweet potato is rich in starch, and its contents of amino acids, vitamins A, B, C and cellulose are higher than those of rice and white flour. It is also rich in minerals such as iron and calcium necessary for human body, and it is a longevity food with comprehensive nutrition.
Sweet potato also contains estrogen-like substances, which can make pregnant women's skin white, tender and delicate after eating. Mucin contained in sweet potato can promote the excretion of cholesterol, prevent the deposition of cardiovascular fat and maintain the elasticity of arterial blood vessels, thus effectively protecting the heart and preventing cardiovascular diseases.
buckwheat
Buckwheat may not be familiar to some expectant mothers, but it is a good coarse grain during pregnancy, which can provide a comprehensive protein better than other grains and is a good choice for vegetarians. Protein of buckwheat is rich in lysine, which is called the first essential amino acid for human body. It can promote fetal development and enhance the immune function of pregnant women.
The contents of iron, manganese, zinc and other trace elements and dietary fiber in buckwheat are richer than those in ordinary grains. Rutin has the functions of lowering blood lipid and cholesterol, softening blood vessels, protecting eyesight and preventing cerebrovascular hemorrhage. Nicotinic acid can promote the metabolism of the body, enhance the ability of detoxification, and lower the cholesterol in the blood. Rich magnesium can promote fibrinolysis, dilate blood vessels, inhibit thrombosis, prevent thrombosis and lower serum cholesterol. These nutrients are very meaningful for pregnant women.
Coarse grains suitable for pregnant women 2 What coarse grains should pregnant women eat?
1, corn
Corn is rich in magnesium, unsaturated fatty acids, plant protein, starch, minerals, carotene and other nutrients. Magnesium in yellow corn can help dilate blood vessels, strengthen intestinal peristalsis, increase bile secretion and promote waste metabolism in human body; Glutamate can help to eliminate ammonia in brain tissue, which has a brain-strengthening effect. The vitamins in corn also have the function of preventing and treating angular stomatitis and oral ulcer.
2. Sweet potato
Sweet potato is rich in cellulose, starch, amino acids, vitamins, iron, calcium and other mineral elements, and it is a longevity food with comprehensive nutrition. Estrogen-like substances in sweet potatoes can make pregnant women's skin white, tender and delicate; Mucin can promote the excretion of cholesterol and maintain the elasticity of arterial blood vessels, thus protecting the heart and preventing cardiovascular diseases.
3. Brown rice
Brown rice is rich in protein, fat, vitamin B 1, vitamin B2, vitamin E, vitamin C, vitamin A, nicotinic acid, folic acid, zinc, magnesium, iron and phosphorus. These nutrients can provide high-quality nutrition for pregnant women and meet the development needs of the fetus.
4. Xiaomi
Millet is rich in protein, fat and vitamins, and also rich in nicotinic acid and carotene, which has the effects of nourishing yin and tonifying deficiency, invigorating spleen and kidney, eliminating dampness and diuresis. Cooking porridge with millet during morning sickness has a good effect on relieving nausea and vomiting.
5. Buckwheat
Buckwheat is rich in protein, which can promote the healthy development of fetus and enhance the immunity of pregnant women. Buckwheat contains a lot of trace elements such as iron and zinc, as well as vitamin E, nicotinic acid and rutin. Rutin can reduce blood lipid and cholesterol, soften blood vessels, protect eyesight and prevent cerebrovascular diseases.
6, pregnant women should not eat more refined white rice noodles.
Polished rice and flour lost a lot of trace elements. If pregnant women prefer polished rice and refined flour, it is easy to cause nutritional deficiency. Unprocessed coarse grains retain more trace elements, which are very important for pregnant women and fetuses. Therefore, pregnant women should eat coarse grains instead of refined rice flour to ensure the intake of trace elements.
The benefits of eating coarse grains
1, regulating blood sugar
The change of blood sugar after eating coarse grains is less than that of refined rice flour, and the glycemic index is lower, which can delay the absorption of sugar and help improve the glucose tolerance and blood sugar control of diabetic patients.
2. Prevention and treatment of cardiovascular diseases
Coarse grains are rich in soluble dietary fiber, which can reduce the absorption of cholesterol in intestine, promote bile excretion and reduce blood cholesterol level. At the same time, phytochemicals such as lignans, rutin, carotenoids, etc. , an antioxidant, can reduce the possibility of cardiovascular disease.
3. Promote gastrointestinal peristalsis
The dietary fiber content in coarse grains is high. After entering the gastrointestinal tract, dietary fiber can absorb water and expand, increase intestinal volume, soften and loosen stools, promote intestinal peristalsis, moisten stools and prevent constipation. It can also shorten the time for feces to pass through the intestine, shorten the time for biotoxin to stay in the intestine, and help prevent colon cancer.
Step 4 Reduce fat and lose weight
The dietary fiber content in thick thread is much higher, which can relieve constipation and dredge intestines, reduce fat intake, and make people feel full after eating. Moreover, coarse grains have lower calories, which can effectively control weight and prevent obesity.
5. Protect your teeth
Coarse grains can help teeth to chew better and protect teeth, and many dietary fibers are disordered. Regular chewing can promote the firmness of teeth, bring some physiological stimulation to periodontal tissue and bring some exercise to teeth.
6. Promote physiological metabolism
Vitamin B2, vitamin B6, niacin, pantothenic acid, etc. Do all coarse grains contain B vitamins? They mainly participate in the metabolism of the body in the form of coenzyme, which can increase the appetite and digestive function of the body, provide heat for the body and effectively maintain the normal function of the nervous system.