How should I eat during pregnancy?
Many expectant mothers will face the problem of gaining too much weight during pregnancy. How to eat better during pregnancy?
In the early pregnancy, the baby is still very young, and some pregnant mothers can't eat too much because of the early pregnancy reaction, so the weight gain of pregnant mothers at this stage will not be too much, generally increasing by about 0.5- 1kg. However, the first trimester is a critical period for the development of embryonic central nervous system and cardiovascular system, so pregnant mothers must pay attention to supplementing folic acid and vitamins. If the early pregnancy reaction is serious in the first trimester, leading to malnutrition and affecting the baby's development, it is necessary to intervene in time.
From the second trimester, the appetite of pregnant mothers began to improve. At this stage, it should be noted that the food we eat should be rich in protein, fat, sugar, vitamins and trace elements, but it should not be supplemented excessively to avoid overnutrition. Weight gain in the second trimester is generally 4-5kg.
The third trimester is the fastest stage of fetal development, so we should pay attention to eating foods rich in protein and vitamins, and control the intake of fat and sugar. It is advisable to gain 5-6kg weight in the third trimester.
Recommended recipes for not eating meat for a long time.
Winter melon and fungus soup
Ingredients: 500g wax gourd, lean meat 150g, 20g water-borne fungus, water-borne mushroom 15g, 2 slices of ginger, 5g onion, oil 10g and 5g salt.
Production method:
1, lean meat slices; Wash the wax gourd and cut it into 2 ~ 3 cm thick pieces; Wash mushrooms and fungus and shred them.
2. When the oil in the pot is heated to seven minutes cooked, add the meat slices and stir fry at the same time, and add water to boil after discoloration.
3. Add wax gourd, auricularia auricula, shiitake mushrooms, ginger slices and onion segments, simmer for 20 minutes, and finally add salt to taste.
Health tip: Auricularia auricula has high nutritional value, rich in cellulose and a special plant gum, which can promote gastrointestinal peristalsis and reduce the absorption of fat in food. This recipe is delicious and healthy.
Kelp tofu soup
Ingredients: tender tofu 1, kelp knot 100g, white mushroom 50g, dried shrimp 10g, concentrated chicken juice 1 spoon, and proper amount of chicken powder.
Production method:
1, cut tofu into small pieces, cut kelp knots into diamond pieces, and slice white mushrooms.
2, add 500 ml of water to the pot to boil, add concentrated chicken juice, stir well.
3. Put the cut tofu into the soup. Bring it to a boil with high fire, and then turn it to low heat. Add kelp slices. Add dried shrimps and white mushroom slices, stir well, cook for 3 minutes, and add chicken powder.
Health tips:
1, choose tender tofu, the taste will be smoother and tender. In addition, kelp should be cleaned, otherwise there will be fine salt sand, which will affect the taste.
2, if there is no concentrated chicken juice, you can use broth instead, which is also delicious.
Multicolored porridge
Ingredients: 50g papaya, 50g strawberry and 50g banana, namely 10g instant cereal, 150cc formula milk.
Production method:
1. Wash, peel and pedicel all fruits, and then cut them into small pieces.
2. Add the instant cereal into the formula, stir until it becomes soft, and then add the diced fruit.
Reminder: If you don't want to be obese during pregnancy, it is best to combine exercise. Walking more is a good choice!
Eating 6 kinds of food during pregnancy is nutritious without getting fat.
If you are worried that your weight can't be controlled during pregnancy, and you are afraid that your nutrition can't keep up, you may wish to eat the following foods:
1, cereal
In order to have a vibrant morning, change the biscuit fritters for breakfast into porridge! Why? Because cereal can not only make you energetic all morning, but also lower your cholesterol level. Don't choose those sweet and delicate cereals. It is best to be natural, without sugar or other additives. You can add some nuts, raisins or honey to the cooked porridge according to your taste and preference.
Step 2 skim milk
When you are pregnant, you need to absorb about 1 times more calcium from food than usual. The calcium content of most foods is limited, so it is a wise choice for you to drink skim milk during pregnancy. Pregnant women should consume about 1000 mg of calcium every day, and only 3 cups of skim milk (200 grams) can meet this demand.
3. Lean meat
Iron plays an irreplaceable role in the process of oxygen transport in human blood and red blood cell synthesis. During pregnancy, your total blood volume will increase to ensure that you can supply enough nutrition to the fetus through blood, so the demand for iron during pregnancy will increase exponentially. If the iron stored in the body is insufficient, you will feel extremely tired. It is especially important to supplement enough iron through diet. Iron in lean meat is one of the main sources of this demand, and it is also the most easily absorbed by human body.
4, adzuki bean
Adzuki bean is also called adzuki bean. Although the appearance is hard, it will become soft after cooking and have a special sweetness. Adzuki bean is not only delicious, but also a kind of bean rich in iron (7.4 mg per 100 g), which is good for pregnant women and fetuses to supplement iron.
In addition, adzuki bean is a kind of food rich in folic acid. Eating more adzuki beans can promote lactation and is rich in dietary fiber. Constipation is also a good helper when it is dry. You can cook porridge with adzuki beans or make bean paste by cooking.
Step 5: nuts
Fatty acids in nuts are very important for fetal brain development, so pregnant mothers should eat them every day, and the intake should be controlled at about 28 grams per day. It is recommended to eat them after meals 1~2 hours. If you have allergies, it is best not to eat peanuts, walnuts, etc.
6. Green leafy vegetables
Spinach is rich in folic acid and zinc. Cabbage is a good source of calcium. Reforming the raw materials of salad and adding some dark lettuce will definitely improve the nutritional value of this dish, because the darker the vegetables, the higher the vitamin content. You can also add some fresh vegetables to your soup or dumpling stuffing at any time.