Then, what kinds of food can you eat if you are not fat during pregnancy and are afraid that nutrition can't keep up? According to different gestational weeks, we arrange different diet structures to meet the nutrition needed for baby's development.
? Early pregnancy 1-3 months
At this time, the embryo development is relatively slow, so the demand of pregnant mothers for heat energy and various nutrients is similar to that before pregnancy, but many pregnant mothers will have different degrees of morning sickness at this time, which may affect the normal intake of nutrients.
Therefore, in the early stage of pregnancy, you only need to eat normally, and the weight of pregnant mothers only needs to increase 1 \3 199; Just about.
Key points of recipe
High quality protein:? Fish, eggs, lean meat, dairy products. Trace elements:? Vegetables, fruits and folic acid. Unsaturated fatty acids:? Walnut, peanut, sesame. Thermal energy:? The collocation of staple food and coarse grains. ? 4-6 months in the second trimester
At this time, the growth and development of the fetus is accelerated, especially the development of the brain. The demand for related nutrients increases sharply, and the fetal visceral system begins to differentiate, which increases the burden on the mother and increases the basic metabolism of the pregnant mother.
Therefore, at this stage, the weight of pregnant mothers should be increased by 6-8㎏, and the nutritional structure of the body should be adjusted.
Key points of recipe
Appropriately increase the supply of fat, vitamins, minerals and high-quality protein. The food for three meals a day should be different from that in the first trimester, and the amount should be increased. You should eat 1-2 times a week, about 50 grams each time. The blood volume of pregnant mothers began to increase, and the burden on the heart increased. The intake of salt and pickled products should be reduced to prevent edema. With the increase of gestational age, constipation may occur. At this time, you should eat more foods that moisten the intestines and relieve constipation, such as bananas, kiwis, pears and pitaya. A small amount of meals, you can change three meals a day to 4-5 meals a day, so that abdominal distension is not easy to occur after meals and digestion is easier. 7-9 months in the third trimester
At this time, the fetus develops further and begins to prepare for birth. The nutrition needed by the fetus will be absorbed from the mother in large quantities to meet the normal weight at birth.
Therefore, at this time, we should increase the nutritional reserve of the fetus on the basis of maintaining the normal physiological and metabolic needs of the mother and fetus in the second trimester, and try our best to meet the requirements of balance between supply and demand, so that the weight of pregnant mothers can increase by 2-4㎏.
Key points of recipe
Pay attention to increasing the intake of calcium and zinc, two minerals can enhance the activity of uterus-related enzymes, promote uterine muscle contraction and enhance productivity. Pregnant mothers can eat more dairy products, green leafy vegetables, seaweed, fish, soy products and so on. Paying attention to the intake of foods rich in vitamin K can prevent postpartum neonatal gastrointestinal bleeding caused by vitamin K deficiency. Pregnant mothers can eat more cauliflower, cabbage, spinach and so on. Because the uterus expands quickly and oppresses the stomach, the pregnant mother's food intake will decrease, so it is still necessary to eat a small amount. Because a lot of water will be consumed in the process of delivery, pregnant mothers should eat more semi-liquid foods with more water in the final stage, such as noodles, egg soup and millet porridge. Of course, in addition to a balanced and nutritious diet, pregnant mothers should also exercise properly in their daily lives, such as walking, swimming, yoga and housework. , so as to eliminate excess fat, which is also very helpful for future delivery.
Summary:
Reasonable arrangement of a balanced diet will make pregnant mothers less likely to gain weight and the fetus can develop healthily.