There is no significant increase in nutritional components needed in the first three months of pregnancy compared with that before pregnancy. Because the first trimester is not a period of rapid fetal growth, the required nutritional supplement is only slightly increased, but the increase is not obvious. So don't eat too much. In addition, there will be early pregnancy reaction in early pregnancy, so the diet is generally light and easy to digest. You can eat more, eat less every meal and eat several times. This will promote absorption and reduce the stimulation of early pregnancy reaction.

protein

In the third month of pregnancy, there are many ways to ensure the protein intake of expectant mothers, including plant protein and animal protein.

Food sources: Tricholoma, Tricholoma matsutake, Hericium erinaceus and other fungi, beans such as soybeans, broad beans, mung beans, adzuki beans, kidney beans, etc., with high protein content. Cheese is rich in trace elements such as protein, calcium, phosphorus, potassium, sodium and magnesium, and vitamins A, D and B. Expectant mothers can try it. Beef tendon, sea cucumber, shellfish and other seafood are rich in protein, which is light and delicious and very suitable for expectant mothers.

At this time, expectant mothers can choose pork, beef and chicken to make braised pork, canned beef and spicy chicken according to their own tastes and habits. If you want something light, you can choose fish, shrimp or all kinds of meat stuffing to make steamed fish, fried shrimp and steamed meat pie. If you can't eat any meat, you can also choose soy products, mushrooms, chicken legs and other fungi to supplement protein.

Carbohydrates and fats

Basically the same as last month, fat can use the body's reserves, but the intake of carbohydrates should be guaranteed.

Food source: you can cook all kinds of miscellaneous grains, such as rice, flour, beans and potatoes. Or mix cereals with vegetables and fruits, which is rich in nutrition, can increase appetite and is very convenient to make.

Expectant mothers can try the following recipes for pregnant women:

vitamin

Vitamins are essential substances to maintain normal physiological activities of the human body, and a balanced diet can ensure intake. Pay attention to the intake of folic acid, calcium and iron this month.

Food source: Foods containing folic acid include eggs and dark green vegetables, such as green vegetables and Chinese cabbage. Fruits also contain more folic acid, oranges and bananas, wheat germ, animal food, liver and beef contain more folic acid.

The secret of choosing fruits and vegetables:

Generally speaking, dark green leafy vegetables and green peppers, carrots, leeks, cauliflower and other vegetables are rich in chlorophyll, folic acid, carotene, vitamin C and other important nutrients needed by pregnant women. In addition, the freshness of fruits and vegetables is also very important. Generally speaking, freshly picked fruits and vegetables are more nutritious than those stored for a long time. For example, compared with cabbage stored for a long time, fresh cabbage tastes better and is more nutritious.

Fruits and vegetables should be cleaned before eating, or soaked properly to avoid the harm of pesticide residues to human body. Vegetables should be washed first and then cut to avoid nutrient loss. Don't keep the cut vegetables for too long, so as not to produce harmful substance nitrite. Don't stir-fry in a copper pot, stir-fry quickly and don't pour out the soup to avoid nutrient loss.

Water and inorganic salts

In the third month of pregnancy, you should ensure the daily water supply and form the habit of drinking water regularly. As long as the diversification of catering is ensured, the demand for trace elements can generally be met.

Food source: You can eat self-made fitness tea, and some of them have the functions of soothing the liver, relieving depression and beauty beauty, and at the same time, you can supplement trace elements appropriately.

American ginseng, medlar and almond all contain inorganic salts such as calcium, iron, phosphorus, potassium, zinc and selenium. The drinks brewed with them can not only supplement trace elements, but also enhance human immunity and whiten skin.

The supplement of salt and oil depends on the pregnant woman's own situation. If the pregnant woman suffers from pregnancy-induced hypertension and has had hypertension before, it is recommended that she consume less oil and salt. Speaking of nuts, in the past two years, α -linolenic acid has been mentioned more in infant nutrition and pregnant women nutrition, and α -linolenic acid has made great contributions to fetal brain development. Foods rich in α -linolenic acid include nuts and deep-sea fish, as well as some specially pressed oils, such as soybean oil and linseed oil. Pregnancy * * * is a particularly good time to supplement α -linolenic acid. One is pregnant for 3-7 months. At this stage, the egg cell divides and the fetus grows vigorously. At this time, the effect of supplementing α -linolenic acid will be better. Secondly, from 7 months to birth, this period is the period of growth, division and maturity of fetal brain cells, and it is also better to supplement α -linolenic acid at this time. In addition, it is better to supplement α -linolenic acid from birth to lactation. In the future, with the growth of the baby, the brain may have developed better, and the effect of supplementing α -linolenic acid is not particularly good, so it is generally the best when the fetal brain cells divide and grow.

More exciting, please see the fun group map:

Folic acid formula was used in the third trimester of pregnancy, and protein formula was used in the third trimester of pregnancy.