1, protein intake is very important.
Protein is the main raw material of organisms and has the function of constructing tissues. Expectant mothers must take enough protein during pregnancy to supply the growth and development of the fetus. Vegetarian expectant mothers have different eating habits, and the main source of protein is plant protein. Pregnant women who are vegetarian must approach bean products, because protein contained in these foods is the best plant protein, and its amino acid composition is similar to that of milk, but its cholesterol content is lower than that of milk, and it contains unsaturated fatty acids, which is beneficial to increase free amino acids in blood. In addition, soybean milk made from soybean contains elements beneficial to human body, such as potassium, iron and vitamin E, and is an ideal nutritious drink.
Step 2 supplement vitamins
The main function of vitamin B 12 is to promote the regeneration of red blood cells, maintain the health of nervous system and help the absorption of fat, carbohydrate and protein. If expectant mothers don't take enough, they are prone to pernicious anemia and burnout. Because vitamin B 12 mainly exists in animal foods, only laver and laver contain vitamin B 12 in plant foods, so vegetarian expectant mothers are more likely to lack vitamin B 12, so it is recommended to eat more eggs, milk, laver, laver and other foods.
If vegetarian expectant mothers (especially vegans) are worried about insufficient intake of vitamin B 12, it is suggested that comprehensive vitamins can be supplemented in moderation.
3. Clever collocation of iron supplementation
During pregnancy, iron in the mother's body should be supplied to the fetus for hematopoiesis. Therefore, expectant mothers must pay special attention to iron intake, especially in the third trimester of pregnancy. Generally speaking, the iron absorbed from plant foods is not easily absorbed by the human body, which is why vegetarian expectant mothers sometimes have a slightly insufficient iron intake.
In order to really supplement iron, vegetarian expectant mothers should not only eat more iron-rich foods, such as purple cabbage, amaranth, laver, raisins, red dates, cherries, grapes, apples, etc., but also match fruits with high vitamin C content, such as guava, tomato, kiwifruit, etc., to help iron absorption. In addition, tea and coffee will affect the absorption of iron, and it is best for vegetarian expectant mothers to drink less.
Step 4 supplement calcium
Beans, kelp, auricularia auricula, milk and sesame paste are rich in calcium, among which milk is most easily absorbed by human body. You should also get more sunshine to help the absorption of calcium. If necessary, you can take iron or drugs containing calcium, vitamin D and B 12 under the guidance of a doctor.
5. Choose a variety of vegetarian foods.
Balanced nutrition is the key to a healthy diet during pregnancy, and it is no exception for vegetarian expectant mothers. The so-called vegetarian diet refers to rejecting animal food and eating only plant food, but it does not mean eating only vegetables and fruits. Therefore, vegetarian expectant mothers should also eat six kinds of foods in a balanced way, such as grains, roots, milk, beans, eggs and flour products, vegetables, fruits and oils, so as to obtain balanced nutrition needed during pregnancy.
In order to obtain balanced nutrition, vegetarian expectant mothers must choose a wide range of vegetarian foods and get different nutrition from a variety of plant foods to supply the fetus and their own needs. In particular, beans, eggs and bean products can provide protein, which is an alternative source of meat food and an indispensable and important nutrition during pregnancy. Zhong, a nutritionist, said that if a vegetarian expectant mother has doubts about her diet or eats vegetarian food, it is recommended to consult a dietitian to master the correct vegetarian collocation skills and nutrition intake concept.
Skills of love
Stop, watch and listen when buying vegetarian products.
In addition to fresh plant food, vegetarian products on the market are often eaten by vegetarian expectant mothers. However, in order to ensure food safety, it is suggested that vegetarian expectant mothers should buy vegetarian products from reputable shops or manufacturers and choose products with complete packaging and clear labels. If it is a vegetarian product with low price and unclear label, it is best not to buy it. Nutritionist Zhong reminded that some bean products on the market are too bright and white, such as dried beans, hundred pages, bean bags, etc., which may contain additives. It is suggested that vegetarian expectant mothers should choose products with natural colors and no irritating taste when purchasing such foods.