How do pregnant women control their weight?
How do pregnant women control their weight? Try to absorb nutrients from a balanced diet during pregnancy. Eat more foods rich in high-quality protein, and it is best to eat less snacks. According to the different weight gain of pregnant women, the weight should be controlled as follows:
1, pregnant women are overweight:
If pregnant women are overweight, don't eat high-calorie foods, such as peanut butter and nuts. You can eat boiled tuna and low-fat cheese instead. At the same time, in order to ensure adequate nutrition for the fetus, it is suggested to carry out weight management under the guidance of doctors and nutritionists. In addition, don't fast, so as not to have adverse effects on your own health and the growth and development of the fetus.
2, pregnant women are underweight:
For pregnant women who are underweight, they should have a balanced diet for three meals a day. Because most of the fetus's body is made up of protein, pregnant women are advised to eat more high-protein foods, such as fish, red meat and tofu.
3. How to control weight during pregnancy:
(1) Remember that the daily diet should be high in protein and low in calories. Milk and dairy products, tofu and natto all contain high protein.
② The essential nutrition of pregnant women is basically absorbed through dinner. As for snacks, you can regard them as a part of dinner, but they can't completely replace dinner. Try to choose low-calorie ones.
Don't go on a hunger strike during pregnancy, you must eat three meals a day, otherwise the fetus may be malnourished.
Proper exercise and rest are very important. But you should consult your doctor before you start exercising. If you don't have the habit of exercise, walking is the safest for yourself and your fetus.
Try to absorb nutrients from a balanced diet every day. Nutritional supplements, such as folic acid and iron, are only used when the daily diet is insufficient. Don't want to be so fat that you can't eat dinner. Use nutritional supplements to supplement your nutrition. "This idea is wrong.
6. Don't eat diet food. Because many diet foods contain * * * intestinal ingredients, which will cause diarrhea and have adverse effects on themselves and the fetus.
Diet for pregnant women to control their weight
First, mushrooms and rapeseed
Lentinus edodes is rich in protein, fat, sugar, amino acids and vitamins, and it is a nutritious low-calorie food. Rapeseed contains plant cellulose, which can combine with cholate, cholesterol and triglyceride in food, reduce lipid absorption and control excessive weight gain.
1, wash and tear mushrooms into small pieces, and shred winter bamboo shoots; Chopping onion and ginger into powder;
2. Wash the rape and cut it into pieces, stir-fry it with a little oil and put it on a plate for later use;
3. Add the mushrooms and shredded winter bamboo shoots with salt, cooking wine, monosodium glutamate and sesame oil, mix well and put them in a bowl for later use;
4. Set the pot on fire, add a little oil to 70% heat, add chopped green onion, Jiang Mo, mushrooms and shredded winter bamboo shoots, add Chinese cabbage, add salt and chicken essence to taste;
5. thicken the water starch, pour in sesame oil and pour it on the cabbage.
Second, the wax gourd fungus soup
Wax gourd contains a variety of vitamins and essential trace elements, which can regulate the metabolic balance of human body. Auricularia auricula is rich in cellulose and a special plant gum, which can promote gastrointestinal peristalsis and reduce the absorption of fat in food.
1. Slice lean meat, wash wax gourd and cut into pieces with a thickness of 2 ~ 3cm; Washing Lentinus edodes and Auricularia, and shredding;
2. When the oil in the pot is heated to seven minutes, add the meat slices and stir fry at the same time. After discoloration, add water to boil, then add wax gourd, fungus, mushrooms, ginger slices and onion segments, simmer for 20 minutes, and finally add salt to taste.
Third, kelp tofu soup
Kelp contains protein, iodine, carotene, vitamins, calcium, iron and phosphorus. It contains unsaturated fatty acids and dietary fiber, which can remove cholesterol attached to blood vessel wall, regulate stomach and promote cholesterol metabolism. Rich in nutrition, not easy to get fat.
1. soak kelp in warm water, wash and slice, cut tofu into pieces, scald it with boiling water, and then take it out.
2. Stir-fry Jiang Mo and chopped green onion in a hot oil pan, add kelp and tofu, add broth to boil, and simmer over low heat;
3. Finally, add salt, coriander and pepper to taste.
Four, melon and shrimp soup
Wax gourd is rich in vitamin C, high in potassium salt and low in sodium salt. Propanolic diacid contained in it can effectively inhibit the conversion of sugar into fat.
1. Wash the wax gourd, peel it and cut it into small pieces, dice the chicken, wash the shrimp and cut it into three sections, slice the ginger and cut the onion;
2. Put wax gourd, diced chicken, shrimp, cooking wine and ginger into a saucepan, and add three bowls of water to boil;
3. After boiling, simmer for 45 minutes and add sesame oil, salt, monosodium glutamate, pepper and onion to taste.
Weight gain standard for pregnant women
There are relevant regulations on the weight gain standard of pregnant mothers. If pregnant women gain too much weight, it will affect the health of pregnant women and fetuses. However, if pregnant women do not gain enough weight, it will lead to certain restrictions on fetal growth. Therefore, the weight of pregnant mothers needs to be controlled in a stable growth state.
First of all, pregnant mothers need to know their pre-pregnancy weight and the weight of the first prenatal examination; Then take the weight measured in the first birth check-up as a reference value to estimate the future pregnancy weight. The extent of weight gain after pregnancy depends on the physical condition of the pregnant woman. Generally speaking, the normal weight gain range is between 10- 13kg. If the weight does not increase or the increase is less than normal, it may be caused by intrauterine growth retardation or malnutrition of pregnant women. If you gain more than 0.5kg per week, you should pay attention to whether there is any abnormality. It is recommended to go to the hospital for examination.
According to the weight before pregnancy, the weight gained will be different. It is generally judged by calculating the body mass index.
The calculation formula of body mass index is as follows:
The calculation formula of body mass index is: body mass index = weight/height 2 (weight unit: kg; Height unit: meter)
The body mass index before pregnancy was 19.8, and the total weight gain during pregnancy was 12.5- 18 kg.
The body mass index before pregnancy was between 19.8-26, and the total weight gain during pregnancy was 1 1.5- 16 kg.
The body mass index before pregnancy was between 26 1-29.9, and the total weight gain during pregnancy was 7- 1 1.5kg.
The body mass index before pregnancy is 30, and it is not normal to gain more than 6 kilograms during pregnancy.
Normal weight before pregnancy (reference):
10 week 2.5kg, 14 week 5kg, 16 week 7kg, 18 week10kg, 20 week12kg, 22 week14kg.
How do pregnant women measure their weight? The method of weighing pregnant women is that pregnant women need to take off their shoes before weighing, and then stand on the scale to measure.
Using the weight measured in the first birth check-up as a reference value to estimate the future pregnancy weight, the range of weight gain after pregnancy is determined by the physical condition of pregnant women. Generally speaking, the normal weight gain range is between 10- 13kg.
If the weight does not increase or the increase is less than normal, it may be caused by intrauterine growth retardation or malnutrition of pregnant women. If you gain more than 0.5kg per week, you should pay attention to whether there is any abnormality. It is recommended to go to the hospital for examination and find out the reason. The most common cases of abnormal weight gain of pregnant women are obesity, polyhydramnios, pregnancy edema or multiple pregnancies caused by overnutrition of pregnant women.
Pregnant women can measure their weight at home with a maternal and child safety scale. Due to the changes in the body shape and flexibility of pregnant women in the second and third trimesters, we must choose a smart maternal and child safety scale with large scale surface and large scale feet.
Interpretation of pregnant women's weight data
Under normal circumstances, the weight of pregnant women will gradually increase after pregnancy, and the extent of increase needs to be determined according to the situation of pregnant women, such as pre-pregnancy weight, height and other factors. The interpretation of pregnant women's weight data is that pregnant women gain about 1-2kg in the first trimester. Because the fetus' absorption of nutrition is limited at this time, it is not appropriate to gain too much weight.
The weight of pregnant women in the second and third trimesters is about 5-6kg each, that is, about 0.4kg per week. The weight gain of pregnant women in the second trimester is mainly caused by maternal physiological changes, including the increase of blood volume, the increase of the weight of uterus, * * and related tissue fluids, and the storage of fat. The weight gain of pregnant women in the third trimester is mainly caused by fetal development, and the weight gain of fetus, placenta and amniotic fluid will lead to the weight gain of pregnant women.