Pregnant mothers will face a state of soaring weight during pregnancy, so what can be done to control the weight gain during pregnancy? In fact, you don't have to indulge yourself too much during pregnancy. A reasonable diet is good for you and your baby. Next, I recommend several methods to you.

Eating and losing weight is always a topic for women, and pregnant women are no exception. Many pregnant mothers have a good appetite after pregnancy and eat nonstop every day. The chubby figure suddenly swelled up, and I was worried about obesity, but at the same time I was afraid that my child would not develop well because of insufficient nutrition, which was very tangled. Come on, let me tell you, pregnant mothers can also eat a good figure healthily.

Pregnant mothers eat more ingredients that are not fat.

0 1 green leafy vegetables

Green leafy vegetables can cure delicious food and are suitable for all ages. The darker the color, the higher the vitamin content of vegetables. Pregnant mothers can usually eat more green leafy vegetables, mainly hot dishes. Although cold dishes are refreshing, they are full of bacteria and have a heavy taste. Recommended ingredients: cabbage, spinach, spinach, kohlrabi, lettuce, etc.

Recommended recipe: garlic spinach

Ingredients: water spinach 300g, garlic 3 cloves, oil 1 teaspoon, salt 1/2 teaspoons.

Step 1: Wash water spinach, remove roots and cut into sections.

Step 2: Peel the garlic and cut it into minced garlic.

Step 3: Heat the oil pan and saute the garlic.

Step 4: Add water spinach and stir fry quickly.

Step 5: Mix the salt before cooking, stir-fry evenly and then cook.

Cookie comment: Water spinach is rich in crude fiber. Eating water spinach and supplementing crude fiber can promote gastrointestinal peristalsis, promote detoxification and defecation, and help to lose weight.

02 egg products

Many pregnant mothers vomit during pregnancy, especially when they see meat and smell it. What should I do? You can eat eggs to supplement protein. Eggs contain all kinds of amino acids needed by human body and are very nutritious. Eating a boiled egg or fried egg and drinking a bowl of rice porridge for breakfast is simple, light and nutritious, which helps to keep fit. It is one of the highly recommended ingredients during pregnancy.

Recommended ingredients: boiled eggs, fried eggs, egg skins and marinated eggs.

Food recommendation: stewed eggs with milk

Ingredients: 2 eggs, 250 ml milk, almond 10, mango 1 0, 2 tablespoons sugar.

Step 1: Beat the eggs into egg liquid, prepare the milk, add 2 tablespoons of sugar to the egg liquid, stir well and wait for 3 minutes to fully dissolve the sugar.

Step 2: Filter the beaten egg liquid with a sieve 1 time.

Step 3: Pour the milk into the egg liquid, stir it evenly in one direction, and wait for 3 minutes for the two liquids to dissolve.

Step 4: Then filter the milk and egg liquid with a sieve 1 time, and slowly pour the filtered milk and egg liquid into a bowl.

Step 5: Cover the surface of the bowl with plastic wrap and punch holes in the surface with toothpicks.

Step 6: Prepare mango diced and apricot diced. Add cold water into the pot, put the bowl into a disinfection pot, cover the pot, steam for 15 minutes on medium heat, and tear off the plastic wrap.

Step 7: Arrange the diced mango and apricot kernels. The stew is ready.

Eggs are a good source of high-quality protein, which contributes to human growth. Eggs also contain vitamin B, which contributes to the development of the baby's nervous system and reduces birth defects that affect the development of the baby's brain and spinal cord.

03 bean products

Ma Ma, who likes vegetarianism, soy products should definitely be included in your's diet list. Bean products are a kind of health food, which can provide a lot of nutrition for mothers during pregnancy, and also have the effects of invigorating qi and generating blood, invigorating spleen and lung, moistening muscles and caring skin, nourishing liver and stomach and so on. The most important thing is that the calories are very low, and you won't get fat if you eat too much. Pregnant mothers who are worried about obesity can eat with confidence.

Recommended ingredients: tofu, yuba, yuba.

Recommended recipe: Steamed tofu with fish flavor

Ingredients: 1 chunk of tofu, 2 teaspoons of cooking wine, 1 long red pepper, 1 tablespoon of sesame oil, 40 grams of minced meat, 1 teaspoon of salt, 1 tablespoon of soy sauce and an appropriate amount of onion.

Step 1: Add cooking wine and salt to minced meat and marinate for a while.

Step 2: Wash the onion and cut it into chopped green onion.

Step 3: Wash the long red pepper and cut it into chopped peppers.

Step 4: Cut the tofu into pieces, half a plate neatly, and then put the minced meat on the tofu.

Step 5: Then put the red pepper on the minced meat and drizzle with soy sauce.

Step 6: Put the whole dish into a steamer and steam for 6 minutes.

Tofu contains many kinds of beneficial elements, such as iron, magnesium, potassium, calcium and zinc. Has the effects of harmonizing spleen and stomach, clearing away heat and promoting blood circulation.

04 nuts

Nuts contain heart-healthy unsaturated fat, which is of great significance to the development of fetal brain. However, the calorie and fat content of nuts are relatively high, so the daily intake of nuts should be controlled at about 28 grams. In winter, expectant mothers can take walnuts as their first choice snack.

Recommended ingredients: walnuts, macadamia nuts, peanuts and cashews.

Recommended recipe: Walnut miscellaneous grains porridge

Ingredients: 50 grams of miscellaneous grains (mixed with peanuts, black rice and red beans), 20 grams of walnuts, 50 grams of rice, and rock sugar 1 teaspoon.

Step 1: Wash peanuts.

Step 2: Wash red beans and black rice and soak them in water with peanuts for about half an hour.

Step 3: Put the rice and miscellaneous grains rice into the pot, pour 80% water into the pot, bring it to a boil with strong fire, and stir it with chopsticks while cooking to avoid burning the pot.

Step 4: After the fire boils, switch to a small fire.

Step 5: Then add walnuts.

Step 6: After boiling for about 30 minutes, add crystal sugar, stew for about 10 minute, turn off the fire, and then cover the stew for about 10 minute.

Miscellaneous grains contain more dietary fiber and dietary fiber, which can promote intestinal peristalsis and prevent and relieve constipation through metabolism. Eating walnuts can help people supplement protein, vitamins and minerals, improve immunity and replenish energy.

Suggestions on weight control during pregnancy

Early pregnancy (0- 12 weeks)

Appropriate weight gain: 1-2kg.

Additional heating is recommended: no additional heating is required.

Suggested nutrients: iodine, vitamin D, vitamin E, vitamin B6, B 12, vitamin C and folic acid.

Appropriate type of exercise: walking

Second trimester (13 to 28 weeks)

Appropriate weight gain: 5 kg

Suggested extra calories: 300 calories.

Suggested nutrients: protein, vitamin B 1, vitamin B2, nicotinic acid.

Suitable types of exercise: swimming, stationary cycling, brisk walking, moderate aerobic exercise and yoga for pregnant women.

Late pregnancy (29-40 weeks)

Appropriate weight gain: 5~6 kg

Suggested extra calories: 300 calories.

Recommended nutrients: iron and vitamin a.

Suitable exercise types: 36 weeks ago is the same as the middle period, but it can reduce the intensity of exercise; After 36 weeks, you can climb stairs or exercise naturally.

Walking every night is both safe and practical.

Because dinner is generally arranged well, nutrition tends to be excessive, leading to obesity, and the air quality at night is better and the oxygen content is high. Walking itself is an aerobic exercise, and the oxygen content in maternal blood is high, which will directly spread to the fetus and promote the healthy development of various organs. In addition, walking can increase the contractile function of pregnant women's pelvic cavity and prevent fetal malposition. At the same time, walking can also increase the elasticity of pregnant mommy's abdominal muscles and make pregnant women give birth more smoothly.