Gao Yunjun, a nutritionist, explained that in fact, whether vegetarians or non-vegetarians, their added nutrients are the same. For example, during the first three months to the last three months of pregnancy, the recommended daily intake of folic acid is 600 micrograms, which means that the recommended intake of nutrients is the same for vegetarians and non-vegetarians, and the recommended intake of folic acid will not be less because of vegetarians. In addition, in recent years, many pregnant women advocate that "the less weight gain during pregnancy, the better", and even pregnant women eat ketogenic diet to lose weight (eat a little carbohydrate, but eat a lot of oil), but nutritionist Gao Yunjun is quite opposed. Losing weight during pregnancy is absolutely forbidden. What should be done is to maintain a good weight range, with a focus on balanced nutrition and not being too thin to get pregnant, so as to take care of the health of the mother and fetus.
Dietary reminder in early pregnancy
There is no need to deliberately increase calorie intake at first, but it is recommended to develop healthy and balanced eating habits from the early stage of pregnancy. If you often have morning sickness in the early stage, you can drink a cup of sugar-free soybean milk between meals, or eat some nuts and seeds (nut seeds 1 serving, about 5 cashews, or 2 walnuts, or 5 American sweet almonds, or pumpkin seeds 1 spoon, and pistachios with shells 10. If it coincides with the production season, you can also eat avocado (fist). In addition, some pregnant women will aggravate morning sickness and nausea on an empty stomach for a long time. You can put some dry food (such as rye bread) beside the bed. If you wake up uncomfortable in the morning, you can eat some food in bed before getting up, which may help to improve the degree of morning sickness and nausea. As for pregnant women, we should also observe which foods are easy to cause nausea. Generally speaking, it is best to avoid foods that are heavy, greasy and too sweet. If you are really uncomfortable, some studies have found that drinking hot ginger tea in moderation can alleviate the discomfort of morning sickness.
Dietary reminder in the second trimester of pregnancy
After the second trimester of pregnancy, the daily diet needs to be supplemented with 300 calories, but Gao Yunjun's nutritionist bluntly said that these 300 calories "are not for pregnant women to indulge and eat indiscriminately". For example, although "pineapple bread" is usually vegetarian and generally meets the "need to increase calories" (a fist-sized pineapple bread has about 300 calories), pineapple bread contains a lot of sugar, oil and many additives.
Be a vegetarian when you are pregnant, so eat right! The most complete vegetarian nutrition guide during pregnancy: dietary reminders in the late pregnancy.
Pay attention to iron intake in the late pregnancy. The demand for iron in the third phase is 45 mg, which is quite different from that in the first and second phases. Foods derived from plant iron, such as amaranth, red cabbage, bitter gourd, red hair, black beans, red beans, black sesame powder, etc. Are all ingredients with high iron content in plants. Gao Yunjun, a nutritionist, also suggested that you should not blindly supplement large doses of iron supplements yourself. You must first register in the hospital, draw blood to confirm whether the iron storage in your body is below the standard value, and then the doctor and nutritionist will evaluate whether it is necessary. "Iron" is a double-edged sword. We can't live without it, but when it is excessive, it plays a role in promoting oxidant. Excessive iron not only contributes to the formation of free radicals, increases the oxidative stress in the body, but also promotes the oxidation of low-density lipoprotein, which is not good for cardiovascular health. It is also related to the incidence of chronic diseases such as type 2 diabetes and colorectal cancer.
There are two kinds of iron in food: ferrous iron (Fe2+) in blood matrix (mainly from animals) and ferric iron (Fe3+) in non-blood matrix (from plants). Because the absorption rate of non-blood matrix is relatively low, most people think that low absorption rate is a bad thing, but in fact, our human body has a constant mechanism for iron. When the iron reserve in the body is insufficient, the small intestine will strengthen iron. For example, our intake of food containing plant iron, together with food containing vitamin C, citric acid and lactic acid (fermented kimchi), can improve the absorption of plant iron by 3 ~ 4 times, and our human body has a good constant regulation mechanism for trivalent iron (plant source), which will not produce excessive deposition, promote oxidative damage in the body, increase oxidative stress, and so on.
Vegetarian pregnant women should pay special attention to nutrients.
Sufficient calories, protein, Omega-3 fatty acids, vitamin B 12, folic acid, iodine, selenium and iron should be paid special attention to, especially vitamin B 12 which is easily overlooked. If it is insufficient, besides the risk of anemia and cardiovascular disease, it may also cause fetal neural tube defects.
The sources of iron food are as mentioned above, such as red cabbage, red amaranth, beans, etc. As a source of vitamin B 12, vegetarians will be advised to eat laver and red hair, but these seaweeds contain "analogues of B 12". In order to ensure the health of mother and fetus, please don't regard the above food as "the only source of B 12". If necessary, please use vitamin B 12 supplements or have them. Sources of "iodine", such as: original seaweed slices for sushi (it is recommended to eat less fried snacks with too much seasoning), or seaweed such as kelp, kelp, kelp buds and laver. Of course, the easiest way is to use iodized salt when cooking (ordinary refined salt is enough); As for "selenium", you only need to eat one "Brazil nut" every day to achieve the recommended daily intake.
In addition, it is recommended to take vitamin D in the sun in moderation during the whole pregnancy, and take 15 ~ 20 minutes every day when the sun is sunny. It is recommended not to use sunscreen excessively or wrap 15 ~ 20 minutes all over the body. Food sources can be mushrooms, auricularia auricula and other mushrooms that absorb vitamin D after sun exposure (after ultraviolet irradiation) (not mushrooms directly dried by machines), but if they can be exposed to the sun in a proper amount, it is recommended to use this method to make the body produce vitamin D.
"Zinc" is related to the baby's growth and development. The source of plant food, such as Mi Dou (black eyed peas), brown rice, cashew nuts, pumpkin seeds, edamame, black sesame powder, oatmeal and red moss, is the best.
In addition, whether vegetarian or non-vegetarian, China people's calcium intake is generally insufficient. Vegetarians can take calcium from traditional tofu, board tofu, dried beancurd, cruciferous vegetables (Chinese kale, rape, cauliflower), dried figs, black sesame powder, calcium-added soybean milk and other foods. In addition, although the calcium content of cruciferous vegetables is not very high, the absorption rate is very high, ranging from 30% to 60%. It is suggested that the frequency and quantity of eating can be increased.
How to take folic acid is better? Wrong viewpoint analysis
Is scalded vegetables the best way to ingest folic acid?
Folic acid can be taken not only through supplements, but also through food, because in this way, besides folic acid, other nutrients can also be taken at the same time. However, because folic acid is afraid of heat, it is easily lost with cooking time, temperature and storage conditions. Many people mistakenly think that "scalding vegetables is the best way to ingest folic acid", but this is not entirely correct. When blanching vegetables, many water-soluble nutrients (including folic acid) will also dissolve in water. Especially mothers who eat food should pay more attention: most of the hot dishes in food stalls will add a lot of spices and oil. Originally, they wanted to eat vegetables, but as a result, they added a lot of extra burden to their bodies.
If you cook leafy vegetables at home, it is recommended not to cook them too badly. In addition, you can change them into vegetable soup. Use the root vegetable soup that is more resistant to cooking as the base, turn off the fire after the water boils, and add the leafy vegetable stew with the remaining temperature. Or it can be decocted in water instead. Put some hot water in the pot, add leafy vegetables, cover the pot and stew for a while before seasoning. You can drink the soup in the pot together.
Only dark green leafy vegetables are rich in folic acid?
In fact, beans (such as green-seeded black beans, chickpeas, mung beans, big red bean, red beans and edamame) also contain folic acid. In addition to leafy vegetables, all kinds of beans can also take folic acid. It is suggested that vegetarian mothers mix half beans and half whole grains together and cook them as staple foods (such as black rice and red bean rice, chickpea brown rice and edamame oatmeal). In addition, citrus fruits, such as oranges, grapefruit, guava, papaya, kiwi, sweet pepper, avocado, chestnuts, asparagus and even sushi seaweed, all contain folic acid, which is the best in this season.
Be a vegetarian when you are pregnant, so eat right! The most complete vegetarian nutrition guide during pregnancy, the principle of diet attention for pregnant women who eat out.
* Many people think alfalfa sprouts are healthy, and roadside mobile dining cars often sell "hand-rolled alfalfa sprouts", but there are many bacteria in alfalfa sprouts, so pregnant women are advised to avoid them to avoid diarrhea.
* In addition, soup and fruit and vegetable juice cooked by roadside may sound healthy, but in case of poor sanitation or high bacterial count, it may cause diarrhea. It is best to "chew" fresh fruits and vegetables as the first choice, and try not to use "drink" unless there are special circumstances.
* Some people will unconsciously eat more biscuits and snacks when they see the words "keep healthy", "organic", "natural" and "vegetarian" written on the products on the market, just like seeing the "gold medal to avoid death", but these words do not mean that they are absolutely beneficial to their health. These products will contain too much sugar, oil, sodium, additives and so on. It is best to read the food ingredient label before buying.
* If you want to increase the absorption rate of plant iron in food, you can eat fruits containing vitamin C, such as kiwi fruit, guava, or sweet pepper in vegetables, and the vitamin C content is also high; Tea, coffee and cocoa (chocolate), if taken with meals, will reduce the iron absorption rate of plants, and some decaffeinated herbal teas, such as chamomile tea and mint tea, will also reduce the iron absorption rate of this meal. If you want to drink these drinks, it is recommended to have at least two hours between meals. * Iron and calcium intake at the same time will compete and antagonize each other. Except for special medical advice, people without special diseases should avoid taking large doses of calcium tablets with meals.
* When picking vegetables from the buffet, try to drain the oil from the top, and try to avoid vegetables and bean products cooked in oil (such as eggplant, green beans, fried bean buns, oily tofu, etc. ).)
* pregnant women who need to go to work, if possible, it is best to bring one or two meals a day, which is more secure for cooking by themselves; If you can't bring your own food, you must eat out. It is recommended to choose a buffet with a hygienic environment, which can provide a variety of food choices. Some pregnant women who eat out only buy a bowl of Yangchun noodles for lunch, but Yangchun noodles are full of fine starch, and their blood sugar rises rapidly after meals. Even if this bowl of noodles is vegetarian, there is a serious shortage of plant protein, vegetables and fruits, and there is no good oil source. In fact, if you eat like this, you may be full now, but you will be hungry soon, which will easily cause your mother to grab something to eat in the afternoon. In addition, convenience stores can also buy sweet potatoes, corn, fruits, nuts, soy milk and so on. If the mother who eats food wants to eat snacks. For the buffet, you can go to official website, a vegetarian nutrition society in Taiwan Province Province, to see "vigorous healthy vegetables".
* If pregnant women eat out at noon and really want to eat noodle stalls, it is suggested that they can order two different vegetables and let the boss add them directly to the noodle soup to increase the intake of vegetables and avoid too much seasoning. Remember to cut 2 ~ 3 pieces of dried bean curd and kelp, and bring a piece of fruit and sugar-free soybean milk into the office when you go back to the office after dinner.
* Eat less processed products (vegetarian pine, vegetarian pills, etc.). ), high-temperature frying, sugary drinks and food. * It is recommended to replace refined vegetable oil with nut seeds that are not seasoned and fried.
How to ingest oil?
Nutritionist Gao Yunjun suggested that vegetarian pregnant women should pay more attention to the intake of plant omega -3(ALA). The sources of plant omega -3 include linseed powder, linseed oil, walnut, chia seed powder, perilla seed oil and carambola (inca fruit) oil. It should be noted that the intake of Omega-6 in the diet should not be too much, such as sunflower oil, salad oil, corn oil, sesame oil and so on. Excessive omega-6 fatty acids not only make the body prone to chronic inflammatory reaction, but also because omega-6 and omega-3 compete for the same enzyme when metabolized in the body. When omega-6 fatty acids are excessive, this enzyme
However, it should be noted that omega-6 fatty acid is not bad, and it is also an essential fatty acid for human body. It's just the eating habits of modern people (eating out at high frequency, processing food, refining vegetable oil, etc. ) leads to an imbalance in the proportion of fatty acids. Therefore, reducing the intake of omega-6 fatty acids and increasing the intake of omega-3 fatty acids must be carried out at the same time in order to obtain health benefits.
Ask the nutritionist Gao Yunjun.
Education background: Bachelor of Food Nutrition and Health Biotechnology Department of Shih Chien University.
Current position: vegetarian extension nutritionist of Tzu Chi Medical Foundation.
Nutritionist of Taiwan Province Vegetarian Nutrition Society
For details, please see No.65438 of Baby and Mother Magazine+March 2008.