It is known to all pregnant mothers that you can't lose weight during pregnancy, but if you can control your weight in a certain way, it will be of great help to lose weight during delivery and postpartum.

It is worth noting that not all weight control methods are correct, and many pregnant mothers are prone to fall into some misunderstandings. Summarize my pregnancy weight and diet experience, hoping to help pregnant mothers.

Next, let's look at the misunderstanding of weight control in the third trimester.

Myth 1: Staple food is high in calories and easy to get fat after eating.

This view has been deeply rooted in the hearts of the people, but it is not the case. 1g fat produces 9 kcal, 1g carbohydrate and 1g protein produce 4 kcal respectively. The staple food is mainly carbohydrates, so it is unreasonable to say that the staple food is high in calories.

In fact, many staple foods, such as oats, red beans, buckwheat and black rice, are not only low in calories, but also provide satiety and help to control weight.

However, some high-calorie foods are often overlooked. For example, the calories of 1 chicken wings are equivalent to 3 liang of rice, and drinking a bottle of 600 ml beer is equivalent to eating 2 liang of steamed bread.

Myth 2: Eating coarse grains is better than flour rice.

Especially in the third trimester, many expectant mothers will be constipated. In order to obtain a certain dietary fiber, mothers will choose coarse grains, and experts also suggest that coarse grains should be matched during pregnancy. However, this does not mean that eating more coarse grains is better than flour and rice.

The essence of eating staple food lies in the combination of thickness and thinness, such as steamed rice with some millet and red beans and boiled rice porridge with a handful of oats. However, eating too much coarse grains will affect digestion, increase the burden on the stomach, and cause problems such as bloating and indigestion. Long-term consumption in large quantities will also affect the absorption of minerals such as calcium and iron and reduce human immunity.

Therefore, healthy adults should only eat 50- 100g coarse grains every day, accounting for about 1/3 of the total staple food.

For pregnant mothers with weak digestion and absorption function, they should eat less coarse grains appropriately, and promote digestion and absorption by cooking porridge soft and glutinous, grinding coarse grains into powder and flushing.

Myth 3: The staple food only includes whole grains and miscellaneous beans.

This view is a bit one-sided. The staple food in a broad sense refers to grains, including rice, flour, miscellaneous grains, potatoes and other ingredients.

Therefore, after eating starch-rich foods such as potatoes, sweet potatoes and pumpkins, the amount of other staple foods should be appropriately reduced. Because these foods contain more calories than ordinary vegetables and fruits, eating them in large quantities for a long time without reducing the staple food will lead to obesity. Need to be reminded that this kind of ingredients should not be fried when cooking, on the one hand, it can reduce the production of carcinogens, on the other hand, it can also control the intake of calories.

Myth 4: It is best not to eat staple food for dinner.

"There is no staple food for dinner, only fruits and vegetables" is also a long-standing misunderstanding. According to a survey, in order to control their weight, more than 60% of women don't eat enough staple food every day.

In fact, if you don't eat the staple food for dinner, you will lose your health instead of controlling your weight.

If the carbohydrate supply of human body is insufficient, it will be solved by tissue protein and fat, and the decomposition and consumption of tissue protein will affect organ function; A large number of fats are oxidized and ketone bodies are also formed, which leads to ketosis and even ketoacidosis. Studies have shown that people who eat less staple food have higher bad cholesterol, greater risk of heart disease and even decreased memory.

The Nutrition Society of China suggests that people should keep a proper amount of grain every day, and the average adult's daily intake is 250-400g.

Conditional pregnant mothers, after entering the third trimester, can take a walk after dinner, about 6000 steps a day; G-motion APP is used to do pelvic floor exercise in the second trimester (Kegel exercise is an internationally recognized prescription exercise for pregnant and lying-in women, which can help to give birth naturally and prevent postpartum urinary leakage and uterine prolapse. )

Healthy food in the third trimester

To control weight in the third trimester, a healthy diet is also indispensable.

Pregnant mothers should not stop eating because they are afraid of overnutrition, because in the third month of pregnancy, the fetus grows faster and there are many nutrients to be stored. At this time, animal protein and vitamins are still indispensable, which is not only beneficial to the growth of the fetus, but also beneficial to postpartum breastfeeding. However, due to the pressure on the stomach, it is necessary to reduce the food intake per meal and increase the number of meals to 4-5 times to avoid nutritional deficiency.

Green leafy vegetables: The darker the vegetables, the higher the vitamin content. Therefore, pregnant mothers may wish to add some fresh vegetables, such as cabbage, to soup or dumpling stuffing.

Marine food: Marine food is called high-value nutrition by nutritionists. It is rich in fat, protein, vitamins, minerals and other nutrients, which can promote the growth and development of the fetus.

Bean products: Bean products are indispensable healthy food during pregnancy, which can provide high-quality nutrition such as plant protein for pregnant mothers.

Low-fat yogurt: Yogurt is rich in calcium and protein, which is easy to absorb and helps pregnant mothers keep their gastrointestinal tract healthy.