Before learning the nutritional diet of pregnant women, look at what aspects pregnant women need to pay attention to in their diet:
1, pregnant women's choice of staple food and beans:
Rice, millet, japonica rice, brown rice, corn flour, malt, black rice, red beans, Huanglong walnuts, sweet potatoes and other rice-flour miscellaneous grains, bean products, potato foods.
2. Choice of meat, eggs and milk in pregnant women's diet:
Crucian carp, pork, beef, chicken, mutton, shrimp skin, oysters, eggs, milk and other foods rich in protein, as well as animal liver and cod liver oil.
3. Choice of vegetables for pregnant women's catering:
Vegetables such as bamboo shoots, mushrooms, carrots, kelp, garlic sprouts, Chinese cabbage, coriander and sweet pepper are the best choices for pregnant women.
4. Fruit selection for pregnant women's catering:
Fruits rich in vitamins such as apples, strawberries and oranges, as well as dried fruits such as hazelnuts, pine nuts, walnuts and sesame seeds, and fresh raw chestnuts have obvious effects on treating low back pain of pregnant women.
Dietary recipes for pregnant women
Expectant mothers should not forget to eat vegetables and fruits every day, because vegetables and fruits contain a variety of vitamins and trace elements necessary for the human body, which can improve the body's resistance, strengthen metabolism, and have the effects of detoxification and diuresis. You should also eat more foods rich in vitamin B 1, including yeast, liver, whole grains (such as brown rice), soybeans, beans, wheat germ, potatoes, etc., among which the utilization rate of animal sources is high. But in terms of dietary intake, plant sources are the main way for us to get vitamin B 1.
In order to ensure the needs of embryo development and physiological changes of pregnant women, pregnant women should rationally distribute their diet and ensure the supply of heat energy and nutrients. The nutritionist of Yue Zhen pregnant women's nutritious diet told us that we must provide enough high-quality protein in the early pregnancy, because the uterus and breasts of the mother in the early pregnancy have already become bigger, and amniotic fluid has also been produced since the embryo and placenta began to develop. Ensure the supply of inorganic salts and vitamins, which have the functions of strengthening the body and regulating physiological functions. Lack of them can easily affect embryo differentiation, cell division and the development of nervous system.
Pregnancy reactions such as nausea, vomiting and loss of appetite often occur in early pregnancy. If you vomit badly, you will lose water. Therefore, food should contain more water, rich in vitamins and inorganic salts such as calcium and potassium. It can be sour and spicy to promote appetite, and the cooking method is light.
Nutritional recipes recommended for pregnant women:
Pine nuts and arowana
Longli fish 80g, cooked pine nuts 5g, coriander 10g, ginger slices 10g, and oil 4g.
Slice the dragon fish. "Package A: Clear soup package 40ml+ oil 4g.
The scientific research achievement of Beijing University of Chinese Medicine-the effect of "pine nut fish" during pregnancy: benefiting qi, detoxifying and enriching blood; Have an enhanced memory. The effect of protecting eyesight. Rich in various amino acids and polyunsaturated fatty acids, it is beneficial to the development of fetal brain.
Sakura cauliflower
50g of cauliflower, 50g of cherry tomatoes, 4g of sesame oil and 0.5g of salt.
Cut the cauliflower into small pieces and blanch it. Wash the cherry tomatoes and cut them in half.
The scientific research achievement of Beijing University of Chinese Medicine-"Shengmai Fruit, Vegetable and Flower" during pregnancy: nourishing heart and kidney, nourishing viscera; Can improve anorexia and dyspepsia, and prevent common cold.
Celery with golden hook
60g celery, 40g shrimp, 0.5g salt and 4g oil.
Shred celery, 3 cm long, and fry shrimp until golden on both sides.
The scientific research achievement of Beijing University of Chinese Medicine-the role of "Golden Hook Celery" in pregnancy diet: calming the liver and clearing heat, expelling wind and promoting diuresis; Has the effects of lowering blood pressure, invigorating stomach and promoting diuresis.
Mixed pumpkin diced
80g of pumpkin, 20g of carrot and onion, 0.5g of salt and 4g of oil.
Dice pumpkin, carrot and onion; Pumpkin blanching for 20 seconds, carrot blanching 1 min.
The scientific research achievement of Beijing University of Chinese Medicine-"Assorted Pumpkin Diced" has the effects of strengthening the stomach, smoothing the intestines, inducing diuresis and reducing swelling during pregnancy; Has the functions of enhancing gastrointestinal peristalsis, protecting gastric mucosa and helping digestion.
Cauliflower shrimp
50g of cauliflower, 60g of shrimp, 20g of colored pepper, 0.5g of salt and 4g of oil.
Blanch cauliflower for 5 seconds, stir-fry shrimp, shred colored pepper, blanch cauliflower 1-2 minutes.
The scientific research achievement of Beijing University of Chinese Medicine-"Cauliflower Shrimp" during pregnancy: tonifying kidney and nourishing blood, clearing away heat and promoting diuresis; It can improve cough and calcium deficiency and play a role in preventing cancer.
Lemon chicken wings
3 chicken wings, lemon 1 slice, 4g oil.
Blanch chicken wings for 20 minutes, cut two knives diagonally on both sides, and fry both sides golden; Slice lemon 1 and cut into 4 pieces.
The scientific research achievement of Beijing University of Chinese Medicine-the efficacy of "lemon chicken wings" during pregnancy: nourishing qi and blood, nourishing stomach and benefiting lungs; It has a good therapeutic effect on malnutrition, anemia, loss of appetite and nausea.
The following is a three-meal plan for pregnant women in Yue Zhen:
breakfast
Wheat peanut porridge: spleen and stomach, nourishing the heart and calming the nerves; Benefiting kidney, promoting diuresis and preventing constipation.
Three-color scrambled eggs: warming the middle and benefiting qi, filling essence and marrow; It has a good therapeutic effect on malnutrition, fatigue and anemia.
Lettuce in oyster sauce: rich in vitamins, clearing heat and cooling blood, dispelling cold and diuresis.
breakfast
Raisins in fermented wine: tonic, nourishing yin and nourishing blood; It has a good dietotherapy effect on enriching blood and asthenia.
lunch
Yam and walnut rice: spleen and lung, kidney and brain.
Braised turtle: spleen and stomach, qi and blood; Improve the function of qi and blood weakness.
Fried meat with zucchini: rich in vitamins, clearing heart and moistening lung, diuresis and detumescence; Can improve edema and abdominal distension.
Garlic okra: rich in calcium and vitamins, it strengthens the kidney and tonifies the deficiency.
Afternoon meal
Ejiao Meiyan Decoction: Buzhong Yiqi, nourishing blood and calming the nerves; It has a good nourishing effect on anemia and physical weakness.
dinner
Purple rice porridge: tonify qi and blood, strengthen spleen and promote digestion, and prevent constipation.
Beef tenderloin with colored pepper: invigorating spleen, benefiting qi and nourishing blood, and improving immunity.
Green beans with onion flavor: rich in vitamin A, it can strengthen the spleen and stomach, harmonize viscera, induce diuresis and reduce swelling.
Diced cucumber chicken: invigorating spleen and qi, nourishing the body, clearing away heat and promoting diuresis.
supper
Xiaomi Oatmeal Fragrant Soup: Nourishes stomach and reduces fat, improves gastrointestinal obstruction, and is weak and afraid of cold.
Conditioning soup
Sydney pig's trotters tendon soup: moisten the lungs and reduce fire, increase appetite, moisten the intestines and relieve constipation.