Secondly, I told you how to judge your figure scientifically. Specifically, whether you are fat or not depends on your weight, but on your body fat rate and body mass index. At the same time, you can judge whether you need to lose weight by pinching the fat on your waist, abdomen, arms and back.
I tell you once again that scientific slimming should start with the correct concept. You should recognize the goal of losing weight; Choose a method that can be adhered to; Pay attention to the balance of diet; And pay attention to supplement nutrition.
Finally, I introduced three scientific ways to lose weight and three unreliable ways to lose weight. Three scientific ways to lose weight are: lose weight slowly, eat enough, and eat only seven points full. Three popular but unreliable weight loss methods are: konjac weight loss method, sweating weight loss method and diarrhea detoxification method.
That was yesterday's content review. Today, I will continue to explain the third part of this book: having a healthy baby and being a happy hot mom. I tell you in four parts from three stages: preparation, pregnancy and delivery:
Let's talk about pregnancy. In recent years, the rate of birth defects has increased year by year, and the number of birth defects is as high as 800 ~1.2000 per year. An important reason for this phenomenon is that the parents of newborns have not done a good job in preparing for pregnancy. Now some women lose weight indiscriminately, which is harmful to their health. They didn't adjust their bodies well before pregnancy, and they didn't pay attention to nutritional balance after becoming expectant mothers. And some men are still smoking and drinking and staying up late, so accidentally having their own children will threaten the baby's health.
So, how should we do a good job in pregnancy preparation? I summarize Professor Fan Zhihong's suggestions in the book into four points. Let me tell you one by one:
First of all, we should form regular living habits. Couples should start a regular life six months before they plan to have children. The most basic thing is to go to bed early and get up early, not stay up late. Researchers in university of westminster, England, found that adequate sleep can help you get better rest and relaxation, and store energy for pregnancy. In addition to regular work and rest, we should eat three meals a day on time, exercise more and exercise more.
Second, do a pre-pregnancy physical examination. When preparing for pregnancy, both husband and wife should have a physical examination in advance, especially those who have not had a premarital examination. Knowing your physical condition in advance will help you prepare for pregnancy more correctly. Some genetic diseases that are not suitable for fertility should follow the doctor's advice. If there are diseases that are difficult to get pregnant or affect pregnancy safety, such as kidney disease, diabetes, hypertension, etc. We should also treat them in advance. Don't worry too much if one of the husband and wife is found to be a hepatitis B virus carrier during the pre-pregnancy physical examination. As long as you contact the doctor in advance and take certain measures, you can avoid infecting your baby.
Third, we should pay attention to supplementing folic acid, because folic acid helps to prevent various birth defects. Pregnant women should take folic acid tablets more than 3 months in advance. It is best to get into the habit of eating half a catty of dark green leafy vegetables every day six months in advance. So which foods are rich in folic acid? The simplest and cheapest are dark green leaves, such as spinach, water spinach, rape, Chinese cabbage, kale and so on. The greener the leaves of vegetables, the higher the chlorophyll content and the richer the folic acid. Folic acid in these vegetables will not be completely lost by heating. Of course, it is best to avoid frying and stir-frying. You can choose to cook, steam and add less salt, so that the dishes you make are nutritious and healthy.
Fourth, we should exercise properly. Exercise during pregnancy has three advantages:
First of all, for pregnant couples, long-term reasonable exercise can make them feel happy and exercise their physical fitness. Let women produce high-quality eggs, improve the vitality of male sperm, ensure the smooth implantation of fertilized eggs, and make it easier for women to conceive.
Secondly, running, an aerobic exercise, can improve the strength of lower limbs, so that expectant mothers can still feel relaxed when their bodies gain more than 20 kilograms.
Finally, proper exercise for pregnant women can enhance heart and lung function, improve the ability of blood to transport oxygen and nutrients, and better supply pregnant embryos. If you can climb more mountains and get more sunshine before pregnancy, the chances of pregnant mothers and babies getting sick will be greatly reduced, which is also beneficial to the bone health of mothers and children.
Well, the above are four suggestions for friends who are going to have a baby, namely: to develop regular living habits;
Do a pre-pregnancy physical examination; Supplementing folic acid in advance; Proper exercise.
Of course, it is not only the mother's responsibility but also the father's responsibility to give birth to a new life. During pregnancy, the husband should quit smoking and drinking, maintain a regular and healthy diet and living habits, actively exercise and be considerate of his wife. Both husband and wife work together to give birth to a healthy baby.
After talking about pregnancy preparation, next, I want to tell you something about the precautions during pregnancy:
Let me focus on gestational diabetes first. This is a special type of diabetes, which means that you didn't have diabetes before pregnancy, but you had hyperglycemia when you were pregnant. With the improvement of living standards, the prevalence of gestational diabetes in China is getting higher and higher. Expectant mothers exercise less during pregnancy, gain weight quickly, and are prone to high blood sugar. Gestational diabetes is very harmful to the fetus and pregnant women, so expectant mothers should be vigilant and pay attention to prevention. Specifically:
First, pregnancy should pay attention to prevention. Pay attention to reducing body fat content and increasing muscles through exercise. In terms of diet, we should also balance nutrition and eat three meals that can control blood sugar after meals.
Second, do sugar screening during pregnancy. That is, 24 weeks to 28 weeks of pregnancy, go to a regular hospital for blood test, do gestational diabetes screening, and control diet or do further examination under the advice of doctors.
Third, control blood sugar and weight during pregnancy. In the first three months of pregnancy, the fetus is still very small, and the calories and protein required for growth are also very few. Pregnant women with normal weight do not need to deliberately eat more. From April to September during pregnancy, there is no need to eat or drink, because after pregnancy, women reduce their exercise and save some calories. Specifically, after 4 to 6 months of pregnancy, pregnant women can increase their calories by 300 kilocalories, equivalent to 1 egg; Pregnant for 7 to 9 months, you need to supplement 450 kilocalories.
On the one hand, pregnant women who are already thin should avoid gaining too much weight during pregnancy, unable to control blood sugar and suffering from gestational diabetes; On the other hand, to avoid excessive weight loss due to pregnancy reaction, try to eat some staple foods, fruits, yogurt and other foods when vomiting is not serious.
Fourth, we should eat reasonably during pregnancy. Pregnant mothers with gestational diabetes should pay attention to controlling postprandial blood sugar. Specifically, cooking should use less oil, not greasy dishes and eat more vegetables. As for the staple food, you should replace half of the rice and white flour you usually eat with whole grains and miscellaneous beans. Miscellaneous grains and miscellaneous beans refer to unrefined grains, such as brown rice and sorghum rice, and miscellaneous beans refer to other dried beans except soybeans and black beans, such as red beans, mung beans and kidney beans.
In terms of diet, pregnant women with gestational diabetes should not eat snacks and desserts, and should stay away from sugary drinks. Fruit should not exceed 1kg every day, and should be eaten in small amounts for many times. Pineapple, watermelon and other fruits are not recommended to be eaten often because of their high glycemic index.
These are actually precautions for diabetics in diet. If you are diagnosed with gestational diabetes during pregnancy, or your blood sugar is a little high, or you are worried that your blood sugar will rise, you should pay attention to your diet. Of course, the most important thing is to have a pregnancy test on time and follow the doctor's advice.
Next, talk about anemia during pregnancy. Anemia is a common symptom of many women, especially pregnant women. Because, if the pregnant woman is not enough, the baby's share will definitely not be available. Anemic pregnant women, even if they finally give birth safely, will be affected physically and intellectually, and may even be irreparable for life. Therefore, pregnant women must pay attention to anemia.
First, the pre-pregnancy stage. Professor Fan Zhihong advocates physical examination six months before pregnancy. If anemia is found before pregnancy, it must be corrected in time. Because it usually takes three to four months from insufficient iron absorption to reduced iron reserves, to iron depletion in the body, and then to anemia. On the contrary, the improvement of anemia takes some time. So be sure to check and correct in advance.
Therefore, pregnant women should exercise, improve their diet, nourish their stomachs, and store nutrients, that is, protein, fat, vitamins and other substances that provide nutrition for the human body. In particular, it is necessary to stop hunger and lose weight, because hunger will exhaust nutrients in the body and reduce the function of various organs. After pregnancy, it will not be able to bear all the metabolic burden of the baby.
Second, we should pay attention to the demand for iron in the last three months of pregnancy. There are four aspects: the normal needs of pregnant women; Baby's growth needs; A baby's liver needs to store iron from birth to six months; The liver of pregnant women should store an iron to supplement the blood loss during childbirth. Therefore, if pregnant women have anemia, they must consult doctors and nutritionists in time.
Third, pregnant women who are vegetarian should pay more attention to anemia. Vegetarian food itself is easy to make the human body lack iron, and after having a baby, it is necessary to replenish the baby, so vegetarian women should pay more attention to anemia. If necessary, take iron supplements on the advice of doctors and nutritionists.
Finally, nutritional supplements during pregnancy. It is common sense to supplement nutrition during pregnancy, but we should also pay attention to supplement nutrition in order to be good for both mother and baby. Specifically:
First, we should scientifically supplement protein. In fact, eating 75 grams of meat, 75 grams of fish, an egg, half a piece of tofu, two cups of milk and 300 grams of staple food every day can meet the demand for protein. Although vegetarianism is not advocated during pregnancy, there is no need to eat too much fish and meat.
Second, eat more fresh vegetables. Especially green leafy vegetables, because they are not only rich in folic acid, but also can supplement a variety of vitamins and minerals. Studies have proved that pregnant women eat more green leafy vegetables during pregnancy, and their babies' brains develop better. Especially in the last three months of pregnancy, pregnant women are prone to constipation and should eat more high-fiber foods such as coarse grains, potatoes and vegetables.
Third, don't be afraid of cholesterol. Many friends throw away the yolk when they eat eggs, because the yolk has high cholesterol. But for expectant mothers, the growth of embryos requires rapid cell proliferation, and cholesterol is an essential substance for building cells. Therefore, eating one or two eggs a day is very beneficial to the nutritional supply of mothers and babies. Moreover, the nutrients in eggs can also help the baby's nervous system development.
Fourth, stay away from unhealthy food during pregnancy. Pregnant women should drink less or not, and drink less carbonated drinks. Try not to eat fried or grilled foods or dishes processed with a lot of oil, salt and sugar. These foods are harmful to the fetus and increase the risk of edema and pregnancy-induced hypertension.
The above are some precautions for expectant mothers to supplement nutrition during pregnancy. Specifically, it is necessary to mix meat and vegetables, eat scientifically and stay away from unhealthy food.
After talking about pregnancy preparation and pregnancy, let's talk about what a new mother should make up after the baby is born.
The mother who just gave birth to a baby is very weak and needs to pay attention to her diet. Let me tell you specifically about the food that new mothers need to eat:
First, in the first few days after giving birth to a baby, it is best to eat easily digestible food. The new mother has just given birth to a child, and her digestion ability is poor. She can't eat food that is too greasy and difficult to digest. At this time, millet porridge, chicken soup and soft noodles are all very good choices. After a few days, the new mother's digestive ability basically recovered and she could eat normally.
Second, we should pay attention to iron supplementation. When giving birth to a child, the mother will lose blood, so she needs iron supplementation. Eating red meat and animal offal every day helps to supplement iron. If the new mother is a vegetarian, she can mash nuts such as black sesame, red dates and peanuts, and can also supplement iron.
Third, lactating mothers should pay attention to calcium supplementation. Milk contains a lot of calcium. If pregnant women don't get enough calcium from food, they will get calcium from bones to supply their babies, which is easy to get osteoporosis. Therefore, new mothers can drink hot milk and normal-temperature yogurt and eat some tofu, nuts and green leafy vegetables during lactation.
Fourth, we should supplement enough water, not fat. Breastfeeding consumes a lot of water in the new mother's body, so drink 3 to 4 glasses of water, milk, soy milk or soup more than usual every day. If you recover well, you don't need to increase your fat intake, because from the early pregnancy to delivery, the new mother has stored a few kilograms of fat, which is enough and will come in handy when breastfeeding.
In short, in the first month after delivery, women need to supplement iron, calcium, protein, vitamins, minerals and enough water.
Then, I'll tell you the fourth part of today: the benefits of breastfeeding.
In China, nearly two-thirds of newborns have never experienced exclusive breastfeeding every year. What is even more worrying is that in recent years, the breastfeeding rate in urban and rural areas has also shown a continuous downward trend. But in fact, breastfeeding is good for both babies and new mothers:
For infants, long-term breastfeeding is beneficial to their physical and mental development, and can also reduce their risk of various infant diseases including leukemia. This is no brand of imported milk powder can be completely replaced.
For new mothers, breastfeeding can reduce the risk of breast cancer and help the uterus recover. Repeated sucking by a baby will cause the mother to release a hormone called oxytocin. This hormone will not only make the breast secrete milk to the baby, but also cause uterine contraction and promote uterine recovery.
Secondly, breastfeeding also helps to lose weight after childbirth. On the one hand, milk production is an active metabolic process, which consumes a certain amount of calories. On the other hand, during pregnancy, the pregnant woman's body will store several kilograms of fat to make milk. Therefore, breast-feeding is conducive to maternal weight loss and recovery.
In short, breastfeeding has many benefits. I hope mothers can make up their minds and choose breastfeeding.
Ok, this is the main content of today: give birth to a healthy baby and be a happy hot mom. Let me give you a brief review:
First of all, I introduced four points that should be paid attention to in pregnancy preparation, namely: to develop regular living habits; Do a pre-pregnancy physical examination; Pay attention to folic acid supplementation to prevent various birth defects; Also, proper exercise.
Secondly, I tell you, during pregnancy, you should be alert to the problems of gestational diabetes and anemia, but also scientifically supplement nutrition, supplement protein, eat more fresh vegetables, don't be afraid of cholesterol and stay away from unhealthy food.
Third, I'll tell you how a new mother should make up. Specifically: in the first few days after giving birth to a baby, it is best to eat easily digestible food; Pay attention to supplement iron and calcium; And enough water.
Finally, I will introduce the benefits of breastfeeding to you: for babies, breast milk is beneficial to their physical and mental development and reduces the risk of various diseases; For mothers, breastfeeding can reduce the risk of breast cancer, promote uterine recovery and help women lose weight.
Ok, that's all for today's program. Tomorrow, I will continue to explain the fourth part of this book: be kind to the body and prevent chronic diseases.