Second, milk and bean products. Pregnant women should consume about 1000 mg of calcium every day, and only 3 cups of skim milk can meet this demand. Yogurt is also rich in calcium and protein, which is good for gastrointestinal health. Some pregnant women are vegetarians. In order to get enough protein, they can only get the nutrition they need during pregnancy from bean products.
Third, fruit. There are many kinds of fruits. Citrus is economical and rich in vitamin C and folic acid, although 90% of it is saturated with water. Can you help pregnant women maintain their physical strength and prevent fatigue caused by lack of water? Bananas can provide energy very quickly and help pregnant women overcome fatigue. If your morning sickness is serious, eating bananas is more or less acceptable for my stomach.
Fourth, lean meat. Because lean meat is rich in iron, it is easily absorbed by the human body. During pregnancy, the total blood volume of pregnant women will increase. In order to ensure that the fetus has sufficient nutrition, the demand for iron by pregnant women will increase exponentially. If the iron stored in the body is insufficient, pregnant women will feel extremely tired, so it is extremely important to supplement enough iron through diet, especially lean meat.
Fifth, vegetables. Don't forget to add black lettuce when making western salad. Dark vegetables usually mean high vitamin content. Cabbage is a good source of calcium. Can this fresh vegetable be added to soup or dumpling stuffing at any time? For spinach, it was once thought that it was rich in iron and was regarded as one of the vegetables that could prevent anemia during pregnancy. But these days, experts suggest that spinach doesn't contain much iron, but it contains a lot of oxalic acid that affects the absorption of zinc and calcium. Don't eat more spinach. Cauliflower has many advantages, such as being rich in calcium and folic acid, rich in fiber and antioxidants against diseases, and also helping to absorb iron from other green vegetables.
Sixth, dried fruits. Nuts such as peanuts contain unsaturated fats that are good for heart health. However, due to the high calorie and fat content of nuts, the daily intake should be controlled at about 30 grams. Dried fruits such as preserved apricots, dried cherries and sour horns are convenient, delicious and portable, which can satisfy the desire of pregnant women to eat sweets at any time.
Six don't eat
This is what we used to call taboo. This is not superstition. During pregnancy, you really need to know that some foods are uncomfortable and should be eaten, because some foods I usually like to eat will have adverse effects on the fetus if I eat too much during pregnancy.
First, spicy seasoning. Zanthoxylum bungeanum, Zanthoxylum bungeanum, pepper, fennel, star anise, cinnamon and spiced powder are easy to consume intestinal water and reduce gastrointestinal secretion, leading to stomach pain, hemorrhoids and constipation. When constipated, pregnant women hold their breath hard to relieve constipation, which increases abdominal pressure and oppresses the fetus in the uterus, which is easy to cause adverse consequences such as restless fetal movement and premature delivery. Many pregnant mothers like to eat sour hawthorn, but hawthorn has an exciting effect on the uterus. Eating too much can cause uterine contraction and miscarriage, so eat less.
Second, an exciting diet. Caffeine-containing drinks and foods can cause nausea, vomiting, headache and rapid heartbeat when consumed in large quantities by pregnant women. Caffeine can also enter the fetus through the placenta, affecting fetal development. Tea is rich in caffeine. Drinking tea will increase the heart rate of pregnant women and increase the burden on the heart and kidneys, which is not conducive to the healthy development of the fetus.
Third, sweets. The metabolism of sugar in human body will consume a lot of calcium, and calcium deficiency during pregnancy will affect the development of fetal teeth and bones. Eating too much chocolate is not good, which will make pregnant women feel full and affect their appetite. Therefore, they are fat and lack the necessary nutrition.
Fourth, monosodium glutamate. MSG is a common condiment on weekdays, but pregnant women should pay attention to eating less or not. The main component of monosodium glutamate is sodium glutamate, and zinc in blood is excreted from urine after combining with it. Excessive intake of monosodium glutamate will consume a lot of zinc, which is not conducive to the development of fetal nervous system.
Five, ginseng, longan and other supplements. Traditional Chinese medicine believes that most pregnant women are deficient in yin and blood, and eating people will cause excessive consumption of qi and yin, which will aggravate early pregnancy reaction, edema and hypertension. Longan warms the yang, and pregnant women eat it easily to replenish blood and abort; Therefore, it is inedible.
6. Foods containing additives. Additives and taboos contained in canned food are risk factors for teratogenesis and abortion, so pregnant mommy should stay away from canned food. Alum is an inorganic substance containing aluminum, which can invade the pregnant mother's "six eating six not eating" through the placenta.