1. Breakfast: Stay away from "high GI" carbohydrates.
Breakfast is the most important thing if you want to stay in the best condition all day. If you are used to eating only two pieces of white bread, you may soon feel tired. Because carbohydrates such as exquisite white bread or toast, the so-called "high GI" food, will make blood sugar rise rapidly, and then the human body will release a lot of insulin, which will make blood sugar drop rapidly, thus making people feel tired.
Breakfast to make you energetic: Whole wheat food rich in fiber, protein food with good quality, such as milk, eggs, starch and protein, the best intake ratio is 1: 1, and a few slices of cucumber or tomato with 1 cup of milk or juice. These foods are rich in vitamin B and can provide abundant vitality continuously.
2. Chinese food: nutritious food that supplements vitality.
Control the intake of starchy food at lunch. I often feel sleepy after lunch. If you eat a lot of starchy food such as rice or potatoes at lunch, it will cause the risk of rapid rise of blood sugar, which will lead to drowsiness. You should eat more fruits and vegetables: don't eat too much starchy food at lunch, but also eat more fruits and vegetables to supplement vitamins, which will help break down the remaining sugars and amino acids in breakfast and provide energy. One trick is to eat garlic or onions to refresh yourself. Pepper can also excite sympathetic nerves and play a refreshing role.
3, dinner: the simpler the better, pay attention to the quality of sleep.
Don't eat too much dinner, because a rich and greasy dinner will prolong the digestion time and lead to excitement at night, which will affect the quality of sleep. In addition, foods that need to be avoided in particular: caffeinated drinks or foods will stimulate the nervous system and reduce the secretion of melatonin, which is a hormone secreted by the pineal gland of the brain and has a hypnotic effect; Alcohol can make it difficult for sleep to enter deep sleep; Gas-producing foods, such as beans and onions, are full of gas, making people uncomfortable and unable to sleep; There are also spicy foods, which can cause heartburn and indigestion and interfere with sleep.
Precautions for pregnant women's diet
Precautions for pregnant mothers to eat three meals a day:
1, drinking and smoking are absolutely forbidden.
2. Try to eat less irritating food, such as pepper, strong tea and coffee.
3, eat less and eat more meals to avoid stomach space or fullness. Pregnant women don't have to stick to the fixed pattern of three meals a day, and eat when they have an appetite.
4. Increase the intake of calcium-containing dairy products or foods, get more sunshine and eat calcium tablets.
5. Control the amount of salt. It is not advisable to eat foods that are too salty, too sweet and too greasy, especially pregnant women with edema of lower limbs. More attention should be paid not to eat salty food, but to eat more water-saving food.
6. Blood volume soared by 30% during pregnancy, and 700 mg of iron was needed to make red blood cells, three or four times as much as usual. You should eat more animal foods such as lean meat, poultry and fish, eat pig liver two or three times a week, and supplement iron when necessary to avoid anemia, but you can't drink tea.
7. Pay attention to reasonable nutrition and a balanced diet. The diet of pregnant women must be rich in various nutrients, and the nutrition should be reasonable, not insufficient or excessive. Malnutrition will lead to fetal growth retardation or abortion, and overnutrition may also lead to fetal macrosomia and various complications, resulting in dystocia. Reasonable nutrition should make the diet meet the needs of lying-in women in both quality and quantity. At the same time, pay attention to the diversification of diet, so as to match the thickness, the combination of meat and vegetables, not partial eclipse, not picky eaters.