Pork liver porridge
Ingredients: 200g of rice, 0g of pork liver100g, 20g of scallop.
Seasoning: salt, chicken essence, chopped green onion, shredded ginger, cooking wine and sesame oil.
Exercise:
1. Wash pig liver and slice it; Wash scallops, soak them in warm water, then replace them with a little water, add a little cooking wine, steam them or microwave them, and shred them for later use.
2. Boil water and add rice. When the porridge is almost cooked, add shredded ginger, scallops and pork liver and cook together. Turn off the heat when the pork liver is cooked, then add salt and chicken essence and mix well. Add sesame oil and chopped green onion before eating.
Recommended reason:
Pig liver is rich in protein, vitamin A, vitamin B 1, vitamin B2 and iron. Scallops are rich in protein and a little iodine. Eating pig liver porridge before pregnancy can nourish yin and blood, invigorate qi and spleen, and contribute to eugenics.
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Prepregnancy nutrition recipe-shrimp tofu soup
Ingredients: 50 grams of shrimp, 250 grams of tofu, 20 grams of diced mushrooms and 20 grams of mung beans.
Seasoning: appropriate amount of starch water, 400 ml of chicken soup, a little chicken essence, salt, sesame oil and chopped green onion.
Exercise:
1. Wash the shrimps and control the moisture; Cut the tofu into small cubes.
2. Add a little salt to the boiling water, blanch the shrimps, green beans and diced tofu respectively, remove and control to dry.
3. Boil the chicken soup, add diced tofu, shrimp, diced mushrooms and green beans, add salt and chicken essence to taste after boiling, thicken the starch water, pour in sesame oil and sprinkle with chopped green onion.
Recommended reason:
This shrimp bean curd soup is rich in protein, fat, carbohydrate, cellulose, vitamin A, carotene, calcium, phosphorus and zinc. Regular diet before pregnancy is not only beneficial to health, but also can supplement all kinds of nutrients needed before pregnancy.
Cooking skills:
The choice of tofu depends on personal taste. Generally choose southern tofu, and all kinds of tofu with internal fat (such as egg tofu) can also be tried.
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Jujube and peanut honey
Ingredients: red dates and peanuts.
Seasoning: appropriate amount of honey
Exercise:
1. Wash red dates and peanuts, soak them in warm water, and cook over low heat until the soup is slightly thick.
2. After cooling, add some honey and stir well.
Recommended reason:
Drinking this sugar water regularly can prevent anemia and make expectant mothers full of blood before pregnancy.
Cooking skills:
Boil red dates and peanuts without honey. The nutrients in honey will be destroyed at high temperature. Those who like sweets can put a little sugar to cook red dates and peanuts.
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Kiwi banana juice
Ingredients: 2 kiwis, banana 1 root, a little honey.
Exercise:
1. Peel kiwi fruit and banana and cut into pieces.
2. Put kiwi fruit and banana into the juicer respectively, add cold boiled water, beat well and pour out.
3. Add a little honey and mix well to drink.
Recommended reason:
Kiwi contains 17 kinds of amino acids, pectin, tannic acid, citric acid and flavonoids, among which vitamin C and selenium are more abundant, making it the king of fruits. Kiwifruit also contains soluble dietary fiber beneficial to human body, which can not only reduce gallbladder poisoning and promote heart health, but also help digestion, prevent constipation, quickly remove and prevent the accumulation of harmful metabolites in the body. However, kiwifruit is cold and people with weak spleen and stomach function should not eat more. In addition, don't drink milk or eat dairy products immediately after eating kiwifruit.
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Pig bone lotus root soup, beef radish soup, etc. , check these two methods yourself!
During pregnancy:
Overview of pregnant women's recipes
Women's pregnancy is a special physiological period, which needs to strengthen nutrition, because all the nutrition needed for fetal growth and development comes from the mother, and pregnant women themselves need to reserve nutrition for childbirth and breastfeeding. Therefore, it is very important to ensure the normal nutritional status of pregnant women during pregnancy and the development of fetuses and babies.
Physiological characteristics of women during pregnancy;
1. Metabolic changes: Under the influence of hormones, the maternal anabolic activity is enhanced, the basal metabolic rate is also increased, the demand for various nutrients is increased, and the demand for fat and protein is increased, which not only supplies the needs of fetal growth and development, but also prepares for the consumption during delivery.
2, digestive system: hormone changes lead to smooth muscle relaxation, decreased secretion of digestive juice, slow gastrointestinal peristalsis, often accompanied by flatulence and constipation. Pregnancy reactions such as nausea and vomiting in the first trimester will reduce the absorption of various nutrients.
3. Blood system: The plasma volume of normal non-pregnant women is about 2600ml, and the plasma volume of pregnant women increases by about 50%, that is, the water content in the body increases by about 1000ml, and the red blood cell number increases by 20% on average. Because the increase of red blood cells is not as large as the increase of blood volume, blood is relatively diluted and hemoglobin concentration is reduced, which may lead to physiological anemia.
During pregnancy, the levels of glucose, most amino acids and various nutrients in the mother's body will drop widely and sharply, which may be related to the transfer of nutrients to placenta tissue. Placenta has the function of a valve, so that once nutrients are delivered to fetal tissues, they can no longer permeate back to the mother from the placenta. For example, water-soluble vitamins can be actively transported to the fetus, so that the content of maternal blood is low. Take folic acid as an example. With the consumption of maternal folic acid, the level of folic acid in fetal blood has remained normal. At this time, the mother may quickly lead to anemia because of the serious lack of folic acid. Fat-soluble vitamins can only partially pass through the placenta, so pregnant women have high blood content.
4. Kidney function: During pregnancy, it is necessary to discharge the wastes metabolized by the mother and fetus, and the burden on the kidney is aggravated. Renal blood volume and glomerular filtration rate increased, but renal tubular reabsorption rate did not increase significantly, resulting in increased urine sugar, amino acids and water-soluble vitamins.
5. Weight change: The average weight gain of healthy pregnant women is 12.5kg without limiting their food intake, which may be 0.9kg lower for multiparas. The increased weight is mainly the weight of the mother's offspring, breasts, stored fat and protein, and the developing fetus. It is more appropriate for normal-weight women to increase 0.4kg per week, low-weight women to increase 0.5kg per week and overweight women to increase 0.3kg per week. Too fast or too slow weight gain will have a negative impact on fetal development.
Principles of nutrition
1. energy: compared with non-pregnancy, energy consumption during pregnancy also includes the growth and development of fetal and maternal reproductive organs and maternal fat reserve during postpartum lactation. The minimum additional energy of healthy and well-nourished pregnant women during the whole pregnancy is 45,000 kcal, with 68,000 kcal in the middle and up to 1 10000 kcal.
The Reference Intake of Dietary Nutrients for China Residents in 2000 suggested that the energy should be increased by 200kcal/d after 4 months of pregnancy.
2, protein: During pregnancy, the fetus, placenta, amniotic fluid, increased blood volume and the growth and development of maternal uterus, breast and other tissues need protein. In China, the traditional and recommended diet of residents is still mainly cereals, and the utilization rate of cereal protein is usually low.
The Reference Intake of Dietary Nutrients for China Residents in 2000 suggested that the added value of dietary protein during pregnancy should be 5g/d, 15g/d and 20g/d respectively in the early, middle and late stages of pregnancy, and the intake of high-quality protein, namely meat, eggs, milk, beans and their products should be increased.
3. Lipids are an important source of human dietary energy. It is necessary to accumulate 3 ~ 4 kilograms of fat during pregnancy for postpartum breastfeeding. In addition, phospholipids and long-chain polyunsaturated fatty acids in dietary fat play an important role in the development of human brain and retina in the early life, which determines the demand for fat and special fatty acids during pregnancy.
In 2000, the reference intake of dietary nutrients for China residents recommended that the proportion of dietary fat for pregnant women be 20 ~ 30%, in which saturated fat, monounsaturated fat and polyunsaturated fatty acids are respectively
4. Sugar: The activity of fetal lipoxygenase is very low, and it is almost impossible to use fat function. Therefore, glucose is the only source of fetal energy. If pregnant women do not consume enough glucose, they must preserve glucose to meet the needs of the fetus, and at the same time they have to oxidize fat and protein to supply energy, which is prone to ketosis or ketoacidosis. Therefore, pregnant women should consume at least 150~250g of sugar every day, accounting for about 60% of the total energy intake.
5. Minerals:
(1) Calcium: Adult women contain 1000 ~ 1200 g of calcium. The calcium accumulation in a mature fetus is about 30g, and the average daily accumulation in the first, second and third trimesters of pregnancy is 7mg,10 mg and 350mg respectively. The Reference Intake of Dietary Nutrients for China Residents in 2000 recommended that the calcium for women in the first trimester is 800mg/d, that in the second trimester is 1 1,000 mg/d, that in the third trimester is 1 1,200 mg/d, and that the maximum tolerable intake (UL) is 2,000 mg/d. Excessive intake of calcium may lead to constipation in pregnant women, and may also lead to constipation.
Calcium is mainly used for the development of fetal bones and teeth. In the eighth month of pregnancy, the 20 primary teeth and the first permanent teeth of the fetus began to calcify. At this time, if the calcium intake of pregnant women is not enough, the parturient will often have calf convulsions. When the fetus needs a lot of calcium, the mother will use her own bone calcium to meet the needs of the fetus, which will lead to calcium deficiency, osteoporosis, pelvic deformation and congenital rickets.
Milk and dairy products are the best sources of calcium, and seafood such as beans and products, shrimp skin, sesame seeds and kelp are all good sources of calcium. Vitamin d can promote the absorption of calcium. If the supply of vitamin D is insufficient or there are few opportunities to bask in the sun, it is also easy to cause vitamin D deficiency.
(2) Iron: About 60% ~ 75% of functional iron constitutes hemoglobin in the body, which plays an important role in oxygen transport and cellular respiration; 3% of functional iron constitutes myoglobin and participates in muscle activities; 65,438+0% of functional iron participates in various blood enzymes in the body, which plays an important role in maintaining metabolism and normal intellectual activities and improving cellular immune function.
The incidence of iron deficiency anemia in pregnant women in China is about 30%, and the total consumption of iron during pregnancy is about 1000mg, of which about 300mg is in the fetus, 450mg is needed for the increase of red blood cells during pregnancy, and the rest is stored in the placenta. With the delivery and bleeding of the fetus and placenta, 80% of the iron stored during pregnancy is permanently lost, leaving only 200mg of iron in the mother's body. There has been a lot of evidence that iron deficiency in early pregnancy is related to premature delivery and low birth weight, and iron deficiency anemia is also related to insufficient weight gain during pregnancy.
The dietary nutrient reference intake of China residents in 2000 recommended that the suitable intake (AI) of iron for pregnant women was 65438 05 mg/d in the early stage, 25mg/d in the middle stage and 35mg/d in the late stage, and the maximum tolerable intake (UL) was 60 mg/d.
Animal liver, animal blood and lean meat are good sources of iron, rich in content and well absorbed. In addition, egg yolk, beans and some vegetables such as Chinese cabbage seedlings, rapeseed, mustard, potherb mustard, spinach and lettuce leaves also provide some iron.
(3) Zinc: Zinc regulates cell differentiation and gene expression through the action of enzymes, participates in the metabolism of nucleic acid and protein, promotes growth and development, ensures the normal development of sexual organs and functions, and promotes wound healing. The additional requirement of zinc during pregnancy is about 100mg, and about 50% is in the fetus.
Fetuses need zinc most in the third trimester. If zinc is deficient, it will increase the incidence of fetal malformation. In 2000, the reference intake of dietary nutrients for residents in China was: non-pregnant women 1 1.5mg/d, second and third trimesters 16.5mg/d, and the maximum tolerable intake (UL) was 35 mg/d.
(4) Iodine: As a raw material of thyroxine, iodine plays a regulatory role in metabolism, including energy production and protein synthesis. For pregnant women, iodine affects the physical and intellectual development of the fetus through thyroxine. Maternal iodine deficiency can lead to fetal hypothyroidism, leading to irreversible cretinism, which is characterized by growth retardation and cognitive decline. In different stages of pregnancy, hypothyroidism caused by iodine deficiency has different damage to nerves, especially in the first trimester. Dietary nutrient intake of Chinese residents in 2000 recommended the reference intake of iodine during pregnancy as 200μg/d and the maximum tolerable intake (UL) as1000μ g/d.
6. Vitamins
(1) Vitamin A: Vitamin A can promote growth and bone development; Promote the synthesis and regeneration of photosensitive substances in visual cells and maintain normal vision. Vitamin A deficiency during pregnancy can also lead to fetal death and malformation. If excessive, it will lead to spontaneous abortion and neonatal congenital defects.
The Reference Intake of Dietary Nutrients for China Residents in 2000 recommended that the reference intake of vitamin A was 800μg/d in the first trimester, 900μg/d in the second and third trimesters, and the maximum tolerable intake (UL) was 2400μ g/d. Animal liver, milk, egg yolk, dark green and yellow red vegetables and fruits are all good sources of vitamin A.
(2) Vitamin D: If lacking, it will affect the development of fetal bones, and also lead to hypocalcemia in newborns and maternal osteomalacia.
The Reference Intake of Dietary Nutrients for China Residents in 2000 recommended that the reference intake of vitamin D should be 5μg/d in the first trimester, 10μg/D in the second and third trimesters, and the upper limit of safe intake should be 20 μ g/d.
(3) Vitamin B 1: When pregnant women lack B 1, there is no obvious manifestation, but it will lead to fetal congenital beriberi. In the Reference Intake of Dietary Nutrients for China Residents in 2000, the recommended intake (RNI) of vitamin B/KLOC-0 is 1.5mg/d/d, and animal viscera such as liver, heart, kidney, lean meat, beans, coarse grains and cereals are all good sources of vitamin B 1.
(4) Vitamin B2: When vitamin B2 is deficient, the growth and development may be slow, and iron deficiency anemia is also related to vitamin B2. The recommended value of vitamin B2 in the dietary nutrient reference intake of China residents in 2000 is1.7 mg/d/d. Liver, egg yolk, meat and milk are the main sources of vitamin B2, and cereals, vegetables and fruits also contain a small amount of vitamin B2.
(5) Folic acid: folic acid is needed for the rapid growth of fetal DNA synthesis and the increase of placenta, maternal tissue and red blood cells. It has been proved that folic acid deficiency in early pregnancy is the main cause of fetal neural tube malformation, which usually occurs in the first 28 days of pregnancy. At this time, most pregnant women do not realize that they are pregnant, so folic acid should be supplemented at least from 1 month before pregnancy to 3 months after pregnancy. The Reference Intake of Dietary Nutrients for Residents in China in 2000 suggested that pregnant women should eat more foods rich in folic acid or supplement 600μ g/d folic acid. Folic acid can come from liver, beans and dark green leafy vegetables, but the bioavailability of dietary folic acid is only 50% of that of supplements, and should supplement 400μg/d folic acid or eat foods containing 400μg/d folic acid fortifier.
(6) Vitamin B 12: Vitamin B 12 deficiency can induce megaloblastic anemia and damage the nervous system. The Reference Intake of Dietary Nutrients for China Residents in 2000 recommended that the appropriate intake of vitamin B 12 during pregnancy was 2.6 μ g/day.
(7) Vitamin C: Fetal development needs a lot of vitamin C, which can promote the normal development of fetal bones and teeth and improve the resistance of hematopoietic system and body. If pregnant women lack vitamin C, they are prone to anemia and bleeding, which can also lead to premature delivery and abortion. The Reference Intake of Dietary Nutrients for China Residents in 2000 recommended that the intake of vitamin C should be 100mg/d in the first trimester and 130mg/d in the second and third trimesters. Fresh vegetables and fruits are good sources of vitamin C.
Suitable food
1, choice of staple food and beans:
Rice, millet, japonica rice, brown rice, corn flour, oats, malt, black rice, red beans and sweet potatoes are the main sources of energy, B vitamins and dietary fiber.
2, the choice of meat, eggs, milk:
Lean meat, crucian carp, rabbit meat, beef, chicken, mutton, shrimp, shrimp skin, oysters, eggs, milk, animal liver, cod liver oil, etc.
3, the choice of vegetables
Tomatoes, bamboo shoots, mushrooms, carrots, kelp, garlic sprouts, Chinese cabbage, coriander, sweet pepper, etc.
4, the choice of fruit
Apples, strawberries, oranges, etc. , as well as hazelnuts, pine nuts, walnuts, sesame and other dried fruits.
5. Others
(1) Although oxalic acid in spinach affects the absorption of calcium and zinc, it can provide rich iron, so pay attention to its cooking method and collocation. When cooking spinach, blanch it with boiling water first, which will remove most of the oxalic acid.
(2) Hawthorn can stimulate uterine contraction, and pregnant women with history of spontaneous abortion and threatened abortion should not eat more during pregnancy; But you can eat more after delivery to help the uterus recover.
Dietary taboo
1, eat less greasy food and sweets, with high calories and low nutritional value.
2, use less irritating spices, such as pepper, curry, mustard and so on.
Eating too much acidic food will change the pH of maternal blood and affect the growth and development of fetus.
4, edema will appear in the middle and late pregnancy. At this time, it is necessary to control the intake of salt and fast food with too high salt content, such as bean curd and pickles.
5. Alum in fritters contains aluminum, which is unfavorable to the development of fetal brain.
6, eating too many red dates will cause flatulence in the abdomen, pregnant women should not eat more, you can drink some red date soup.
7, do not drink coffee, strong tea: because coffee can lead to infertility, osteoporosis, myocardial infarction, hypertension and fetal malformation; Tea may affect the absorption of iron by pregnant women.
8, no smoking: smoking will affect the oxygen supply of the fetus.
9, a small amount of drinking can promote sleep, relax and increase appetite, but excessive drinking will increase the burden on the liver and kidneys of pregnant women.
10, Auricularia auricula can reduce blood coagulation, prone to subcutaneous purple spots, pregnant women should not eat more before labor.
Daily reference meal
1, early pregnancy
Breakfast: japonica rice, oysters, sesame paste, spinach, tomatoes, eggs, etc. For example, oyster porridge, spinach mixed with sesame sauce, scrambled eggs with tomatoes and a glass of milk;
Extra meal: pear, stewed Sydney with rock sugar;
Lunch: rice, millet, mung bean sprouts, pork liver, crucian carp, tofu, celery, chicken, etc. Such as rice, fried pork liver with bean sprouts, stewed tofu with crucian carp, celery and shredded chicken soup;
Diet: apples, pine nuts, pistachios and other nuts;
Dinner: purple rice, japonica rice, mushrooms, pointed bamboo shoots, mustard greens, etc. , such as purple rice porridge, stir-fried three fresh vegetables.
Extra meal: a cup of yogurt.
2, the second trimester
Breakfast: japonica rice, black rice, eggplant, etc. , such as black rice porridge, garlic eggplant, a glass of milk;
Extra meal: oranges or bananas;
Lunch: japonica rice, peas, broad beans, Jinhua ham, tofu, crucian carp, shrimp skin, eggs, etc. , such as bean rice, stewed crucian carp, fried tofu with shrimp skin and egg drop soup;
Extra meals: apples;
Dinner: rice, millet, bamboo shoots, beef, etc. , such as rice porridge and roast beef with bamboo shoots;
Extra meal: a cup of yogurt.
3. Late pregnancy
Breakfast: seaweed, glutinous rice, eggs, lettuce, sesame sauce (or other sauces), carrots, spinach, pork liver, etc. For example, laver rice, spinach mixed with pork liver, and a glass of milk;
Meal: tremella soup, banana;
Lunch: rice, millet, loach, tofu, celery, chicken, etc. , such as rice, loach stewed tofu, celery, chicken fillet;
Diet: kiwi, pine nuts, pistachios and other nuts;
Dinner: peanuts, red dates, kidney beans, red beans, japonica rice, chestnut, Chinese cabbage, mushrooms, corn, green beans, tomatoes and so on. For example, eight-treasure porridge, roasted Chinese cabbage with chestnuts, and three fresh mushrooms;
Extra meal: a cup of yogurt.