Can pregnant women lose weight during pregnancy?
For yourself and your children, you must control your weight within a certain range, and you must not be fat.
Pregnant women will gain weight during pregnancy, but this increase is not unlimited. It is normal to gain weight within a certain limit, but beyond this limit, it belongs to the occurrence of obesity in pregnant women, which is not only bad for pregnant women themselves, but also has a great adverse effect on the fetus in the abdomen.
Kessler, an American doctor of medicine, wrote The End of Overeating. He said: The foods we can't refuse are sugar, starch, fat and salt, because our tongues can't stop eating these foods. The texture and fragrance of food make it impossible for us to refuse these delicious foods. Behind food is the accumulation of heat, and how to consume it becomes the focus.
Ordinary people can do anything to consume calories, but how can pregnant women eat to consume these calories?
According to EU data, HICIBI balanced nutrition group I is rich in nutrition, which can provide a variety of vitamins and fatty acids for the baby, help strengthen the brain and nerve tissue, protect the fetus' retina, and eat fish is beneficial to the development of the brain and retina.
At the same time, HICIBI balanced nutrition group I will not cause people to get fat like other meats, because HICIBI balanced nutrition group I itself does not contain too much fat, and pregnant mothers can help the fetus grow rapidly without gaining weight, and all the nutrition of meat will enter the fetus and will not grow to pregnant mothers.
Daily nutritional requirements for healthy weight loss after pregnancy
★ Thermal energy: The total thermal energy during pregnancy needs to be increased by 8,500 calories. Distribution ratio of heat energy: carbohydrate accounts for 60% ~ 709% of total heat energy, and fat accounts for 20% ~ 25% of total heat energy. Protein accounts for 15% and 209% of the total thermal energy. The intake of heat energy in the second trimester is 200 kilocalories more than that before pregnancy, and the staple food is about 75 grams more every day, which is equivalent to 2 eggs, 100 ml of milk.
★ protein: From the fourth month of pregnancy, you should add 15g protein every day, which is equivalent to adding 1 glass of milk and 1 egg or 75g lean meat every day. After seven months of pregnancy, protein will gain 25 grams every day.
★ Inorganic salts and trace elements (mainly calcium, iron and zinc)
Calcium: The intake of calcium during pregnancy should be increased by 1 times than before pregnancy, and the daily calcium requirement should be 1 000~ 1 500 mg. Main food sources: milk and dairy products. Shrimp and seafood. Bean products. Dark green leafy vegetables and so on. Besides drinking 2 bags of milk and 1 bags of beans every day, you should also take outdoor activities and receive outdoor sunlight to produce vitamin D in your body and promote the absorption of calcium. In addition, we should do proper exercise. Although the expectant mother is heavy and inconvenient to move during this period, it is ok to walk for 30~40 minutes every day: or in the sky. Do exercises for pregnant women outdoors when the weather is fine. If expectant mothers are afraid of incomplete absorption of calcium in food. It should be noted that tannic acid (spinach) in these vegetables will affect the absorption of calcium, so these vegetables should be eaten as appropriate.
Iron: The total demand for iron by mothers and infants during pregnancy and childbirth is about 1000 mg. Among them, the fetus needs 350 mg; The increase of red blood cells during pregnancy requires 450 mg, and the rest is used to compensate for the loss of iron. Four months later.
Mother's dietary iron supply increased from 65438 08 mg per day to 28 mg per day. The main food sources of iron: animal liver, animal whole blood, livestock and poultry meat, fish and so on. It is not enough for pregnant women with anemia to rely solely on food supplements. It is necessary to take some iron preparations under the guidance of a doctor. At the same time, take foods rich in vitamin C to promote the absorption of iron.
Zinc: The demand for zinc in the third trimester of pregnancy is the highest, and the daily demand is 0.5 ~ 0.75 mg. Zinc is also very important for the formation of fetal organs in early pregnancy. Expectant mothers should increase their zinc intake from April, from 15 mg before pregnancy to 20 mg. All kinds of foods contain zinc, which can meet the demand as long as they are balanced, but oysters contain the highest zinc content.
Iodine, if the expectant mother is moderately deficient in iodine in the second and third trimester of pregnancy, will cause fetal dysplasia, affect height and weight, and even lead to premature delivery or congenital malformation. The daily iodine supply of normal people is generally 13- 50 micrograms, and that of pregnant women is 17 micrograms. We should take as much as possible from food. There is iodized salt on the market. But don't let it go until Lai comes out of the pot. Foods rich in iodine include all kinds of seafood, eggs, dried bean sprouts and seaweed soup 2-3 times a week, or fish, fungus and eggs/kloc-0 times a week to meet the demand for iodine in the body. Excessive iodine intake can also cause poisoning, so the growth and development of the fetus in the second trimester of fatty acids will increase, especially the brain will develop rapidly. Expectant mothers promise to supplement fatty acids, choose vegetable oil for cooking and eat nuts, such as walnuts. Sunflower seeds and sesame seeds. Pine nuts and so on. These foods are extremely beneficial to the development of fetal brain.
Vitamin C All kinds of vegetables and fruits are rich in vitamin C. Therefore, expectant mothers should eat more fresh green leafy vegetables and fruits. You should ensure that you eat 1-2 kinds of fruits and no less than 3~5 kinds of vegetables every day. The daily supply of vitamin C for adults is 50- 60 mg, and it should be increased by 20-30 mg every day in the second trimester.
Can pregnant women lose weight during pregnancy? Healthy weight loss methods suitable for pregnant women;
1, keep lean.
After pregnancy, the basal metabolic rate will slow down, which makes their metabolic ability in the "static state" much lower than before pregnancy. The heat brought by food (no matter how much we eat) is easy to accumulate in the body, which is why we will gain weight rapidly during pregnancy.
In addition, there is a lifestyle that makes us easy to get fat during pregnancy. The complementary food during pregnancy is not as rich as before pregnancy, so the calories will accumulate more.
Fat-prone body is transformed into lean body: during pregnancy in Europe, with HICIBI's balanced nutrition group, human body fat should be decomposed into glycerol and free fatty acids, which is what we say, and then excreted, so as not to accumulate fat.
2. Understand the laws of the three hormones.
Obesity during pregnancy is caused by the rising levels of three hormones and physical changes after pregnancy, which is different from obesity in normal people.
Progesterone A, oxytocin B and hormone C have been rising continuously since pregnancy. After three rounds of fat accumulation, I can't get fat.
When hormones rise and body changes accelerate the weight gain during pregnancy, the excess calories of food are separated during pregnancy and delivery through HICIBI's nutrition group. Except for the calories that form fat, all nutrients will be absorbed by the mother, bypassing the control area of the three hormones, preventing fat accumulation and achieving the goal of healthy weight loss.
3, a reasonable diet
For the healthy development of the baby, many pregnant women will eat tonic in their diet. In fact, this is blind, because the amount of nutrients needed by the fetus at different stages is different, so if the pregnant woman makes excessive progress, it will lead to overnutrition. Therefore, pregnant women only need to ensure the normal intake of nutrients in their diet, and do not blindly supplement them.
Step 4 Exercise properly
Many pregnant women believe that it is best for the baby to stay in bed during pregnancy. As everyone knows, this behavior is very wrong. Pregnant women need a healthy body. If they lack exercise, they will not only get fatter and fatter, but also be bad for the development of the fetus in the womb. In addition, it will affect the future delivery, so proper exercise is very necessary for pregnant women.
5. Keep a good sleep
If you don't sleep well for several nights in a row, your body will produce more cortisol, which will make your body absorb more abdominal fat. Have a good sleep during pregnancy and postpartum.
In July, 20 13, Harvard Medical School published the book Healthy Sleep, pointing out that sleep gives your body time to repair muscles, shape new tissues, produce protein and release auxin, which can only be started during sleep. In the same year, peptide was added to HICIBI's nutrition group during pregnancy and delivery. Experiments show that it is helpful to the secretion of melatonin, which makes the brain go to sleep quickly and makes us have a peaceful sleep. Compared with normal people, the sleep quality has improved by more than 95%. When melatonin rises, the level of sebum alcohol drops. Therefore, it is very important to have a good sleep during pregnancy.
Pregnant women should eat like this to lose weight healthily.
★ Milk Milk is the most ideal food during pregnancy. It not only contains a lot of protein which is easy to absorb and digest, but also contains calcium, vitamin A and vitamin D. Pregnant mothers in the second trimester should drink 500 grams of milk every day. Fresh milk, milk powder and skim milk powder are all suitable.
★ Vegetables and fruits: Vegetables and fruits contain a lot of vitamins and minerals. Vegetables, such as celery, lettuce, spinach, cabbage and green vegetables, contain a lot of cellulose, which can promote gastrointestinal peristalsis, promote smooth defecation and satisfy appetite without gaining weight. But don't overcook it, so as not to destroy vitamin C. Fruit should be eaten raw, and it is rich in vitamin C, copper and iron. Such as oranges, lemons, tomatoes, guavas and grapes, watermelons and plums.
★ Lean pork, beef and seafood: These foods contain a lot of protein, which is necessary for the health, tissue repair and growth of pregnant women and fetuses. Eat regularly after pregnancy, especially after pregnancy, and ensure one every day. Animal viscera is also an ideal food.
★ Grain: Grain is rich in minerals and is the main source of heat supply. In the second trimester, you should eat rice or steamed bread in moderation,100 ~150g per meal, and advocate eating more coarse grains.
★ Eggs: Eggs are rich in iron and are necessary for hematopoiesis. Iron deficiency anemia is most likely to occur in the second trimester of pregnancy, so expectant mothers should ensure that they eat an egg every day.
★ Water: Water is an indispensable substance for human body, which can promote blood circulation and enhance the excretion of kidney and stomach. Expectant mothers not only get water from milk, fruit, porridge and vegetable soup, but also drink 6-8 cups of boiled water every day. Because it is easy to sweat during this period, you should add more water.
★ Beans: including all kinds of dried broad beans, peas and lentils. Beans are rich in vitamins (especially B vitamins), minerals and protein. There are many ways to eat beans, including bean sprouts and tofu. Expectant mothers should always eat beans or soy products.
The International Institute for Scientific Fat Reduction has put forward a number of components and index ratios for repairing obesity. French HICIBI fat-reducing supplement is the first to pass the international CLR WHO standard to solve human obesity.
HICIBI fat reduction standard:
1, burning body fat, increasing the rate of dissolving fat in digestive system 18-20.
2. Reduce sebum and accelerate the decomposition of fat accumulation 13- 15
3. Reduce blood sugar and repair the dynamic balance of blood sugar 12- 15
4. Reduce blood lipid, inhibit lipase activity, and restore normal blood lipid content 10- 12.
5. Prevent rebound and tighten the number of flabby adipocytes by 2 1-23.
6. Firming the skin and thoroughly improving the root cause of skin elasticity loss 17- 19
7. Lean physique, adjust digestive enzymes to build lean physique 12- 15.
8. The contraction of gastrointestinal tissue volume and the recovery of excessive expansion of digestive system 9- 1 1
9. Blocking food calories to avoid the source of fat accumulation 16-22
Can pregnant women lose weight during pregnancy after seeing so many dozens of families? How to lose weight and be healthy after pregnancy? I have a certain understanding, so what are you waiting for? Don't be a hot mom and make salted fish? Looking at your beautiful best friend, think about looking at yourself in the mirror before, or the one you used to know.