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Once many female friends are pregnant, the first concern is weight control. Unconsciously, their weight began to soar and they became overweight. How to control your weight effectively? After all, changes in weight are directly related to diet. Here are four secrets that expectant mothers can use to control their diet!
1. coarse grains, potatoes and vegetables replace some staple foods.
The steamed bread, white bread, white rice flour and noodles we usually eat are all refined white rice flour. They contain no dietary fiber and are almost pure carbohydrates. The satiety is weak, but the glycemic index is high. After eating, blood sugar fluctuates greatly. At that time, I felt full soon, but I became hungry easily and ate a lot before I knew it.
It is suggested that pregnant mothers might as well eat coarse grains, such as millet, brown rice, oats, corn, red beans, mung beans, or starchy vegetables such as sweet potatoes, potatoes, taro and yam, such as lotus root and water, instead of some staple foods.
Both of these foods can provide enough dietary fiber and feel full. Eat less, you will be full. At the same time, their blood sugar index is not high, their blood sugar fluctuates less, and their resistance to hunger is stronger. Using them instead of white rice flour will greatly reduce the overall energy intake.
2. Drink some water before eating
Many mothers will find it easy to get hungry in the late pregnancy. When they are hungry, they are easily swallowed up at the dinner table. After eating, they found that they seemed to be eating.
Therefore, if you want to control your appetite and appetite, please drink some water before eating, which can effectively prevent eating by mistake. Of course, milk or yogurt can also be used instead of water to relieve hunger and supplement calcium.
Adjust the diet order
When eating, you usually choose to eat staple food or meat first, and when you are full, you usually eat two bites. If you want to control your weight, eat vegetables first, then meat, and finally eat staple food.
Because vegetables are rich in dietary fiber and water, they are low in energy. First, when choosing vegetables, you can eat half of the low-energy intake, then you can eat some meat rich in high-quality protein, and finally you can eat less staple food to achieve full satisfaction. This can not only control the overall energy intake, but also contribute to the stability of postprandial blood sugar.
Chew slowly
When eating, if we eat, our brains usually eat too much before receiving the signal of satiety.
Therefore, when eating, each bite of food will be chewed nearly 10-20 times, which not only gives the brain enough time to receive the signal of satiety and avoid overeating, but also reduces the workload of gastrointestinal tract and reduces the occurrence of one bird and two birds.
Dear mothers, how much do you weigh after pregnancy? Is there any way to lose weight? Welcome to share your pregnancy experience?
I am a family education teacher, a senior obstetrician and a multi-platform parenting author. Follow me to bring you practical knowledge of motherhood and parenting. If you have any confusion or questions, please feel free to send me a private message, and I will reply in time. I hope some of my suggestions will make you as a parent suddenly enlightened and stop taking the road of parenting alone.