Ma Le summed up a copy on time, pregnant mothers, and soon remembered it.
First of all, we should operate the first principle that governs pregnancy nutrition:
The first principle of nutrition during pregnancy is: proper amount, balance and diversified food!
Moderate amount: if you have a figure, don't eat as much as you want. If you eat too much, the pregnant mother will be overweight and there will be a series of complications; Eating too little will affect your baby's normal development.
Balance: it is to ensure a balanced intake of various nutrients, and meat and vegetables should be well matched.
Diversification: At this point, the goal is to ensure balance. You can't just stare at something because it is good and has an appetite.
Secondly, the "six foods" that need to be reminded mainly refer to:
1 in the first trimester, you need to ensure that you need carbohydrate food.
In the early pregnancy, if the pregnant mother does not consume enough carbohydrates, it may lead to ketonemia and affect the development of fetal brain and nervous system.
However, the echo of early pregnancy is annoying. What if I don't want to eat at all?
Then eat less and eat more, and choose light, delicious and digestible foods, especially cereals and potatoes rich in carbohydrates, such as rice, noodles, bread, baked steamed bread slices and sweet potatoes.
2 folic acid should be carefully supplemented in the first trimester.
Folic acid is extremely nervous to cope with the fetal god's handling of deformity.
In addition to eating foods rich in folic acid, you should also supplement folic acid 400μg every day.
Foods rich in folic acid include animal liver, eggs, beans, yeast, green leafy vegetables, fruits, nuts and so on.
In the second and third trimester of pregnancy, it is necessary to increase the intake of milk, fish, poultry, eggs and lean meat.
From the second trimester, the progress of the fetus is accelerated. Pregnant mothers should improve their diet before pregnancy, with milk of 200g per day, animal food (fish, poultry, eggs and lean meat) of 50g in the second trimester and 1.25g in the third trimester, so as to meet the needs of high-quality egg white and energy enhancement.
Compared with livestock and poultry, fish with the same weight has almost the same quality egg white, but fish contains less fat and energy than livestock and poultry.
Therefore, when pregnant mothers gain more weight, they can eat more fish and less livestock. When eating livestock and poultry, even if the skin and fat are removed, the meat can be given priority to eating beef.
4. Seriously supplement sufficient calcium.
Adequate calcium is very stressful for both mother and fetus.
When pregnant mothers are short of calcium, they should learn to adjust the calcium in their mothers' bones to make their blood calcium normal.
Calcium deficiency in pregnant mothers first affects themselves, which will lead to symptoms such as loose teeth, muscle spasm and osteoporosis. As the old saying goes, "a child loses a tooth" has some truth; Then it will affect the baby.
Because it is difficult to fully meet the necessary calcium intake of pregnant women only from the source of food. Therefore, it is usually recommended to supplement some calcium preparations in the second and third trimester of pregnancy. In order to improve the reception and operation of calcium, pregnant mothers had better supplement vitamin D and do more outdoor activities.
5 Eat foods rich in iron.
If the pregnant mother's iron intake is not enough, it will cause iron deficiency blood deficiency, which is manifested as palpitation, shortness of breath, dizziness, fatigue and other symptoms. And it will mainly lead to hypoxia in the baby's uterus and slow development.
The iron content in animal blood, liver and red meat is rich and high, and the acceptance rate is high. In addition, the iron content in plant foods such as dark green vegetables, beans, seaweed, kelp, red dates and auricularia auricula is also high.
6. Choose iodized salt and consume 1-2 times of iodine-rich seafood every week.
Because iodine is not only the primary substance of human natural thyroxine, but also the essential substance for the development of fetal nervous system and brain.
If the baby lacks iodine in the fetal period, it will affect the normal development of the brain, mainly causing dementia and deafness.
The Nutrition Society of China suggested using iodized salt during pregnancy and taking 1-2 times of iodine-rich seafood every week.
Again, "three don't eat" means:
1 cigarette
Not only should pregnant mothers not smoke by themselves, but the risk of second-hand smoke should also be taken seriously.
Long-term inhalation of second-hand smoke by pregnant mothers can lead to fetal dysplasia, premature delivery and even fetal malformation.
2 wine
Alcohol is toxic to all stages of embryonic development, which easily leads to abortion, premature delivery and fetal malformation.
It is suggested that pregnant mothers who have the habit of drinking are the most painful during pregnancy, so they should bear it first.
There is no fully cooked food, no high-temperature sterilized cheese and dairy products.
Not eating raw eggs is easy to do and easy to be ignored. Tiramisu, for example, is a kind of raw egg liquid that is difficult to invent without baking.
Don't eat soft cheese unless it is heated to boiling. Of course, hard cheese, processed cheese and cream cheese are very comfortable when you are alive, but if you haven't eaten it before and haven't known about finished cheese, you'd better not eat it rashly and eat too much after you are alive.