The nutrition of breakfast is very important in a day, and the energy demand in the morning accounts for 40% of the whole day, so eat well and eat a nutritious breakfast.
● 400 micrograms of folic acid should be added every day during pregnancy, but some friends say that eating folic acid will upset the stomach. It's impossible not to supplement folic acid. What's the good idea?
A tablet of folic acid for pregnant women is 400 micrograms. You can only eat half, and the other half is replaced by foods containing folic acid. This will reduce stomach upset.
See the folic acid recipe below.
The food with the highest folic acid content is animal liver, and 40 grams (less than one or two) of chicken liver contains 468 micrograms of folic acid. Or two pig livers also contain 425 micrograms of folic acid.
So if you ate pork liver noodles this morning, your folic acid is enough today. But be careful: don't eat too much animal liver, because it contains too much vitamin A. Do not exceed two or two pig livers or one or two chicken livers per week.
Protein is an essential nutrient for breakfast every day. Protein mainly comes from animal protein, such as meat, eggs, milk and so on. Another high-quality protein is beans.
Eating meat for breakfast may be a bit boring for some friends, but eggs, milk and soy milk are ok. One egg every morning, add 200 ~ 300ml of milk (or soybean milk instead).
● Carbohydrates are the lowest nutrients, and of course they are indispensable. Such as steamed buns, miscellaneous grains steamed bread, miscellaneous grains pancakes and so on.
2 ~ 3 steamed buns (1 ~ 2 if it's meat steamed buns), or a steamed bun, or 100g miscellaneous grain pancakes every morning. Carbohydrate is mainly sugar, which will accelerate the blood sugar response. So try to choose the staple food containing miscellaneous grains.
But coarse grains are not good for digestion. If your digestive function is not good, you should reduce the proportion of coarse grains or coarse grains, such as 20% or 10%.
● Vegetables mainly provide various vitamins. You can eat any vegetables during pregnancy, don't choose. Every vegetable contains different vitamins, so the more kinds of vegetables, the more vitamins will be added.
Every morning, there are 3-4 vegetables (not so many cooked vegetables according to raw weight), of which green vegetables account for at least 40% and red or yellow vegetables account for 20%, because green vegetables contain more vitamin C and dietary fiber.
After other breakfasts, you can have some fruit or nuts for breakfast. Half a catty of fruit a day is about 100g in the morning. You can eat two cherries or two or three cherry tomatoes.
Meat foods (red meat and white meat) can be eaten in Chinese food.