Why do pregnant women eat more vegetables?
Pregnant women's demand for vitamins is 0.2 ~ 2 mg more than before pregnancy. If the intake is insufficient, it may lead to premature delivery, stillbirth, even deformity or birth of infants with congenital vitamin deficiency. If pregnant women eat less or do not eat fruits and vegetables, it will also cause constipation, hemorrhoids, anal fissure and so on. Therefore, no matter from the health of pregnant women or the health of babies, pregnant women should eat more fresh vegetables during pregnancy. The first baby Bian Xiao recommended seven kinds of vegetables suitable for pregnant women for expectant mothers.
First, radish
Vitamin C is 6 times higher than that of apples, and carrots are rich in vitamin A, which can prevent night blindness and gallstones. Glucoamylase can decompose starch and fat in food, which is beneficial to the full absorption of human body. However, radish should not be eaten with fruit. The nutritional encounter between them can strengthen the inhibitory effect of thiocyanate on thyroid. Pregnant women who often eat radish can get a good effect of disease prevention and fitness.
Recommended recipe: stewed milk soup crucian carp and shredded radish
Recipe ingredients: crucian carp 1000 grams of green radish 200 grams of fat meat 150 grams of salt 8 grams of cooking wine 10 grams of monosodium glutamate 5 grams of green onions 5 grams of ginger 5 grams of vinegar 5 grams.
Production method:
1. Scales, gills and internal organs of live crucian carp are removed, washed with clear water and cut into oblique knives on both sides for later use;
2. Slice the fat pork;
3. Shred onion and ginger respectively for later use;
4. Cut the radish into filaments, blanch it with boiling water and let it cool;
5. Cut the parsley into sections;
6. Put the pot on a big fire, add vegetable oil for heating, stir-fry the pot with shredded green onion and shredded ginger, add milk soup (400g), add vinegar, cooking wine, pork fat slices, refined salt and monosodium glutamate, then add crucian carp, cover the pot, stew for 10 minute and then add shredded green radish;
7. Simmer for 5 minutes and sprinkle with coriander.
Second, cauliflower
Pregnant women often eat cauliflower before delivery, which can prevent postpartum hemorrhage and increase the content of vitamin K in breast milk. In addition to its high nutritional value, cauliflower has a greater advantage that it can prevent and treat diseases if eaten regularly. It can enhance the detoxification ability of the liver, improve the immunity of the body, prevent colds and scurvy and other diseases. Boiling the juice of cauliflower leaves, adding honey to make syrup, which has the effects of stopping bleeding, relieving cough, diminishing inflammation and resolving phlegm, moistening throat and opening throat, and is a medicated diet to prevent neonatal intracranial hemorrhage, subcutaneous hemorrhage and upper respiratory tract infection. It is beneficial for pregnant women to eat cauliflower regularly.
Recommended recipe: Fried broccoli.
Ingredients for the recipe: 300g of broccoli, 2 tablespoons of salad oil1/,2 tablespoons of salt1/,and a little pepper.
Production method:
1, wash broccoli into small seedlings and blanch slightly.
2. Pour salad oil into the pot and heat it. Add broccoli, salt and pepper and stir-fry several times.
Three. wild rice stem
Zizania latifolia, also known as Zizania latifolia, is a popular vegetable. It is rich in protein, carbohydrates, vitamins B 1, B2, C, calcium, phosphorus, iron, zinc and crude cellulose, and has the functions of clearing heat, promoting diuresis, promoting blood circulation and promoting lactation.
Using Bailing decoction instead of tea can prevent and treat pregnancy edema. Fried celery with water bamboo can prevent pregnancy-induced hypertension and constipation. (Six essential trace elements in pregnancy)
Recommended recipe: stir-fried celery with water bamboo
Recipe ingredients: celery, water bamboo, carrot, pork lean salt, monosodium glutamate, cooking wine and ginger.
Production method:
1, cut off celery root without pinching celery leaves. Many people only eat celery stems, not leaves. Actually, the leaves are delicious. Celery leaves contain more nutrients and have stronger fragrance than stems. Just pick the yellow leaves, wash them and cut them into inches.
2. Peel the water bamboo and shred the carrot;
3. Shred lean meat, add salt, cooking wine, onion and ginger, and mix well;
4. Put the wok on the stove, light it and pour the oil. After the oil is hot, add the shredded pork and stir fry, and take it out after discoloration;
5. Add oil to the pot, heat it, add shredded carrots and stir fry, then add shredded celery and shredded water bamboo and stir fry together until soft, then pour shredded pork, add salt and monosodium glutamate and stir fry evenly.
Fourth, wild vegetables.
Wild vegetables are another good nutrition for pregnant women. Wild vegetables are not only better than garden vegetables because of less pollution or no pollution, but also have dual functions of nutrition and diet therapy. Chinese nutritionists have analyzed nearly 100 kinds of edible wild vegetables in China, and found that wild vegetables are rich in plant protein, vitamins, cellulose and various minerals, with high nutritional value and unique taste. What's more, wild vegetables have a significant effect on disease prevention and health care. For example, garlic with a small root has the effect of invigorating stomach and resolving phlegm. Rice dishes can strengthen the brain and improve eyesight. Portulaca oleracea has the function of cleaning gastrointestinal tract, and can prevent and treat acute and chronic enteritis or dysentery. Pteridium aquilinum can clear away heat and promote diuresis, reduce swelling and relieve pain, and also has the effect of promoting blood circulation and calming the nerves.
The rice, flour, miscellaneous grains, meat, fish, poultry and eggs that people eat every day are mostly acidic in the body, and only the wild vegetables are alkaline after digestion and decomposition. Pregnant women eat some wild vegetables every once in a while, which can neutralize the acidity in the body and maintain the weak alkaline internal environment. This is very important for pregnant women to raise their babies in a good environment. Eating wild vegetables can also expand the source of nutrition, adjust the taste, and promote the cleaning of gastrointestinal tract, reduce the absorption of toxins in feces, which is conducive to pregnancy.
Recommended recipe: fragrant dried Malantou
Ingredients for the recipe: 450g of Malantou, 50g of dried fragrant fruits, and appropriate amounts of refined salt, sugar, monosodium glutamate, balsamic vinegar and sesame oil.
Production process:
Cleaning Malanton, blanching and draining, and cutting into fine powder; Cut the dried incense into fine powder, put it in a bowl, add refined salt, sugar, monosodium glutamate, balsamic vinegar and sesame oil and mix well.
Five, lotus root
Lotus root contains a lot of starch, vitamins and minerals. Rich in nutrition, light and refreshing. It is a good plant medicine for removing blood stasis and promoting new growth. It can strengthen the spleen and stomach, moisten and nourish yin, promote blood circulation and remove blood stasis, clear heat and promote lactation.
Mothers eat more lotus roots, which can remove the congestion accumulated in the abdomen as soon as possible, stimulate appetite, help digestion, promote milk secretion and help feed newborns.
Recommended recipe: ginger mixed with crispy lotus root
Recipe ingredients: fresh lotus root 250g, salt, soy sauce, vinegar, monosodium glutamate, sesame oil and ginger.
Production method:
1. Wash the fresh lotus root, peel it, cut it into thin slices, then wash it with clear water to remove the mud from the lotus root eyes.
2. Wash ginger, peel it and cut it into fine powder.
3. Pour the water into the pot, boil it with high fire, soak the lotus root slices, take them out quickly, soak them in cold boiled water, take them out, control the water, and sprinkle with Jiang Mo.
4. Pour the refined salt, soy sauce, vinegar, monosodium glutamate and sesame oil together, make juice, pour it on the lotus root slices, mix well and put it on the plate.
Six, kelp
Kelp contains more iodine and iron. Iodine is the main raw material for making thyroxine, and iron is the main raw material for making blood cells. Eating more of this vegetable can increase the content of milk. Newborns eat this kind of milk, which is beneficial to the growth and development of the body and prevents dementia. Iron is the main raw material for making red blood cells, which can prevent anemia.
Recommended recipe: kelp with pine nuts
Ingredients: 50g pine nuts, seaweed 100g, chicken soup and a little salt.
Production method:
1, wash pine nuts with water; Wash kelp and cut into filaments.
2. Put the pot on fire, add chicken soup, pine nuts and kelp, simmer with slow fire and season with salt.
Seven, spinach
Spinach is rich in folic acid, and the folic acid content in spinach is 50mg per 100g, ranking first among vegetables. Experts advocate eating more spinach or taking folic acid tablets 2 months before pregnancy. Folic acid is soluble in water, so you need to leave some water when cooking to keep its flavor. At the same time, a large number of B vitamins in spinach can also prevent common pregnancy complications such as pelvic inflammatory disease, mental depression and insomnia, and can effectively prevent chloasma in pregnant women.
But spinach also contains a lot of oxalic acid, which will interfere with the absorption of trace elements such as iron and zinc. The way to eliminate this drawback is to first pour spinach into boiling water and blanch it, so that most of oxalic acid can be destroyed and eaten safely.
Recommended recipe: green fish belly
Recipe ingredients: spinach 600g fish maw 50g carrot flower10g ginger 5g onion 5g vegetable oil15g liquor 5g salt 3g starch (pea) 3g sugar 2g sesame oil 5g pepper 3g.
Production method:
1. Soak the fish belly dry, wash it, add ginger and shallots, boil it in boiling water for two minutes, take out the pieces and drain.
2. Boil the simmered materials (1 cup of soup, 5g of vegetable oil, 5g of white wine), simmer in the fish belly for 5min, and then take out and drain.
3. Wash spinach and cut into sections.
4. Heat a wok, add a tablespoon of oil, stir-fry spinach and carrot flowers, add fish maw and sauce (3g of salt and starch, 2g of sugar, 5g of sesame oil, 3g of pepper and 20ml of water) and mix well to serve.