First, early pregnancy: eat less liquid food to prevent vomiting.
In the early pregnancy (before pregnancy 13 weeks), fetal tissues and organs are gradually formed, so it is not necessary to eat too much food, but vitamins, minerals and other nutrients should be supplemented in a balanced way. You can also take a small dose of folic acid tablets, or eat more vegetables rich in folic acid such as spinach, which can prevent fetal malformation.
1, Milk: Milk is rich in nutrition and is a good nutritious food in the early pregnancy. If expectant mothers don't like to drink milk, they can drink yogurt, or eat milk slices, cheese and so on. Or they can use ice cream instead of milk, but they should pay attention to eating as little cold food as possible.
2. Foods with high protein content: boiled eggs, meat (boiling or stewing is the best way to cook) and deep-sea fish (boiled is better). Try not to use greasy methods such as frying and stewing.
3, vegetables: all kinds of fresh vegetables are good choices, especially green leafy vegetables, because the folic acid content in green leafy vegetables is high, expectant mothers know that supplementing the right amount of folic acid in the first trimester can prevent neural tube defects in infants. Vegetables should also be boiled and fried. , still cold.
4, fruit: all fruits can be eaten, but papaya has the role of abortion, try to eat less, if the expectant mother doesn't like fruit, you can make a salad, in short, you must eat more fruits during pregnancy, fruits are rich in nutrients and can supplement various vitamins.
5, drinks: you can drink hot milk, yogurt, juice and so on. Try to drink less carbonated drinks, too much carbonated drinks may lead to the loss of calcium in pregnant women.
6, coarse grains: such as corn, oats, you can also drink eight-treasure porridge. But try to eat less at the beginning of pregnancy. If you have severe morning sickness in the morning, you can eat a piece of whole wheat bread or a few pieces of graham crackers after waking up.
Second, the second trimester: more high-quality protein.
In the second trimester (14-27 weeks), the growth and development of the fetus are accelerated, and the demand for total calories of pregnant women is increased. Therefore, the intake of protein, calcium, phosphorus and other substances should be appropriately increased to meet the needs of fetal and maternal nutrition storage. For example, dairy products and beans are rich in high-quality protein, egg yolk, shrimp skin, animal bones and green leafy vegetables contain calcium, while soybeans, chicken and mutton are rich in phosphorus. In addition, the development of fetal body and brain in the second trimester is accelerated, and the demand for lipids, especially essential fatty acids, is increasing. You can also eat some peanuts, melon seeds, sesame seeds, walnuts and other foods, but don't eat too much.
Protein is mainly composed of animal proteins such as chicken, fish, shrimp and pork. You can eat more seafood.
Third, the middle and late stage: limit calorie intake
In the second and third trimester of pregnancy (after 28 weeks of pregnancy), the intake of fat, sweets and fruits should be appropriately restricted, and the amount of staple foods such as rice and flour should be reduced to avoid overnutrition and make the fetus grow too big. If pregnant women have edema of lower limbs near delivery, they should also reduce their salt intake. Because the fetus is enlarged and oppresses the gastrointestinal tract, pregnant women often feel discomfort in the upper abdomen and can eat more meals in small quantities. In addition, the parturient needs enough physical strength in the process of delivery, and eating a few chocolates near delivery is helpful to exert strength and is conducive to smooth delivery.
Supplementing dietary fiber can prevent constipation and promote intestinal peristalsis. In the third trimester of pregnancy, the increasing number of fetal babies has brought a burden to expectant mothers, who are prone to constipation. Because of constipation, internal hemorrhoids and external hemorrhoids may happen again. In order to relieve the pain caused by constipation, pregnant mommy should eat enough dietary fiber to promote intestinal peristalsis. Fresh vegetables and fruits such as whole wheat bread, celery, carrots, sweet potatoes, potatoes, bean sprouts and cauliflower are rich in dietary fiber. Pregnant mommy should also exercise outdoors properly and develop the habit of defecating regularly every day.
Several vegetarian recipes recommended for pregnant women
Mushroom and vegetable soup
Ingredients: corncob, Flammulina velutipes, Lentinus edodes, Pleurotus ostreatus, celery leaves, salt.
working methods
Wash the corn and cut into sections, soak the mushrooms in light salt water for a while, rinse them with clear water and wash the celery leaves.
Remove the roots of mushrooms and cut into pieces.
Put corn, Flammulina velutipes, Lentinus edodes and Pleurotus ostreatus into a boiling water pot and boil for about 20 minutes. Add salt and celery leaves.
Garlic and broccoli
Ingredients: garlic, broccoli salt, oil, monosodium glutamate, sesame oil.
working methods
Slice the broccoli.
When the pan is on fire, add appropriate amount of water, salt and oil to boil, add broccoli and scald it slightly, and take out purified water.
Heat a little oil in the pot, add minced garlic and stir fry, add appropriate amount of oil, delicious salt and monosodium glutamate, then pour broccoli and stir fry evenly.
Sweet corn soup
Ingredients: corn, mushrooms, carrots, eggs.
working methods
Wash the mushrooms and carrots and cut them into dices of about 1 cm.
Peel the fresh corn kernels, put them into the cooking machine and pat them gently.
Add stock to the pot, bring to a boil, add diced mushrooms and carrots, and cook for15min on medium heat, then add corn kernels and cook for10min.
Sprinkle a little salt before taking out the pot, turn off the heat, pour in the egg white and stir the egg whites.
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