Many expectant mothers will overeat during pregnancy, fearing that their babies will be malnourished and their mothers will be overweight. In fact, this is not good, because if the mother is overweight, it will not only affect the smooth progress of production, but also bring potential risks to the baby's health. Diet during pregnancy must have a regular diet. Be responsible for your children.
A long-term pregnant menu without meat.
1, vegetables are eaten as fruits.
We all know that fruit is rich in vitamins, which helps to promote the body's absorption of calcium. During pregnancy, we can't use fruits without restraint, because fruits also contain a lot of sugar, which can easily lead to obesity and gestational diabetes. Therefore, during pregnancy, we might as well eat some fresh vegetables as fruits, which can not only supplement the body's trace elements, but also effectively obtain sugar intake, thus avoiding obesity.
2. Thermal barrier
Be sure to eat meat during pregnancy. In this process, pregnant mothers are worried that they will get fat, so they can try to eat this way, which is not only powerful for losing weight, but also healthy for the fetus.
During pregnancy, the baby is in the body, and the pregnant woman needs to consume two people's energy, but animal fat is not easily transmitted to the fetus through the placenta, which leads to obesity in pregnant women, even if the energy intake is limited. However, taking balanced nutrition group I during pregnancy and delivery in a scientific way can reduce the differentiation of energy substances into adipose tissue and increase fat metabolism. In clinical trials, it shows weight loss and improvement of quality of life.
3. Eat more fiber food.
Eating more beans and miscellaneous grains during pregnancy can effectively help people eat some fiber foods, effectively promote gastrointestinal peristalsis and relieve constipation.
During pregnancy, you can generally eat some (hi-bar) balanced nutrition group I during pregnancy to avoid constipation during pregnancy and control excessive weight gain. Corn, red beans, buckwheat, etc. It is very suitable for pregnant mothers to eat, and can completely account for 1/3 or even 1.5 of the daily staple food of pregnant mothers. This is because these (hi-bar) balanced nutrition during pregnancy are abundant in Group I..
Advance the dinner time and insist on taking a walk after dinner.
After eating, I can have a little rest and exercise for a few minutes, which is helpful to the health of the parturient and helps me digest the things in my body better.
How can you have a baby without meat?
How to control the weight of pregnant women requires reasonable arrangement of diet during pregnancy. It is not appropriate to lose weight during pregnancy, because reducing calorie intake will affect the baby's access to important nutrients.
In order to keep the fetus from eating meat, we must eat reasonably and exercise reasonably. Remember: pregnant women need about 2500 calories a day. A reasonable diet includes all kinds of food:
1, about 15% ~ 20% of the heat should be obtained from protein, such as meat, fish, eggs and beans.
2. About 25% ~ 30% of calories should be obtained from fatty foods, such as butter, cheese, oil and nuts (fat).
3. About 55% ~ 65% of the heat (the largest part) comes from grains (carbohydrates) such as rice, noodles, bread and potatoes.
However, due to the different weights of pregnant women, it is necessary to focus on specific operations in daily life. For example, if pregnant women are biased, it is necessary to reduce the intake of junk food and make more efforts on "not growing meat"; If pregnant women are lighter, they must supplement nutrition, increase high-quality fat and spend more energy on "long pregnancy".
Overweight pregnant women: focus on "no meat"
Overweight and pregnancy will increase the risk of complications such as preeclampsia and gestational diabetes, especially when overweight is 20%. Being overweight will also increase the chance of a baby becoming a giant baby, and the chance of caesarean section will also increase greatly. What's more, it will be more difficult to lose weight after giving birth.
1. Ask a doctor how to eat nutritious food to ensure that pregnant women can still ensure the physical and mental health of pregnant mothers and babies without gaining too much weight.
2, adhere to a normal and balanced diet, reduce biscuits, cakes, candy and ice cream and other foods with low nutritional value and high glycemic index, which will raise your blood sugar level.
3. Exercise every day to enhance physical fitness. Expectant mothers insist on exercising to reduce the risk of having a big baby. But exercise should also be moderate, starting with low-intensity exercise, such as walking, swimming or low-intensity aerobic exercise.
Low weight of pregnant women: an important "long fetus" around them
Underweight women tend to eat a lot of low-calorie foods, while expectant mothers should eat foods containing healthy lipids and rich vitamins and nutrients, rather than all skim foods. How to make underweight pregnant women better increase nutrition to meet the needs of fetal growth? You can start from the following aspects:
1, pregnancy usually requires more protein, so pregnant mothers might as well try more snacks from protein.
2, insist on eating breakfast every day. Eat a fried or boiled egg and drink a glass of milk to get more protein.
3. Eat a handful of nuts every day to supplement protein and (high-quality) fat.
4. Eat snacks two or three times between meals. Choose yogurt (rich in protein and calcium), dried fruit (rich in vitamins, minerals and fiber) or fruit yogurt drink (rich in protein, calcium, vitamins and minerals).
5. Use fruit juice containing vitamin C or beta carotene (an antioxidant) instead of carbonated drinks. Grapefruit juice, orange juice and papaya juice are rich in vitamin C, and carrot juice contains a lot of beta carotene.
Because overweight expectant mothers have extra calories in body fat, it is no problem to keep their weight unchanged or even lose a little while the baby is developing, but remember not to lose weight blindly.
Reasonable diet in different stages of pregnancy:
(Talk about how to lose weight when pregnant women are overweight? Did you understand the menu of pregnancy, long pregnancy and no meat? )
Early pregnancy (0 ~ 3 months)
Dietary essentials for weight control: Due to nausea, vomiting and poor appetite caused by early pregnancy reaction, the requirements for nutrition at this stage are not very strict, and eating is the first principle.
1, on the premise of your own preferences, let delicacy and comfort become the decisive factors, choose foods that attract you within the scope of healthy eating, and encourage food diversification.
2, avoid greasy, spicy and will stimulate the smell of nausea, such as cooking smell.
3, the diet is light and easy to digest, such as choosing light pasta, biscuits, rice, fruits and vegetables.
4, the taste can be hot and sour or cold, and appropriate supplementation of B vitamins to increase appetite.
5, a small number of meals to prevent fasting. Drink between meals, not between meals. Don't drink beverages containing caffeine and alcohol.
Second trimester (4 ~ 6 months)
Dietary essentials for weight control: To increase the variety and quantity of food, don't eat excessively because you don't gain weight in the first trimester.
1, 400 ~ 500g of cereals (such as millet, corn and cereal) every day. 50g of bean products, meat, poultry, eggs, fish 100 ~ 150g, animal liver and blood (50 ~ 100g each time,1~ twice a week), 500g of vegetables (more than half of which are dark vegetables) and 250ml milk.
The daily calorie is increased by 300 kilocalories than before. Switch to real food: 50g rice +30g lean meat +200ml milk, or 40g rice+1 egg+19g milk powder, or 40g rice +80g fish+135g apple.
3. The demand for calcium in the second trimester is greatly increased, and foods rich in calcium and iodine such as shrimp skin, kelp and laver are often eaten.
Late pregnancy (7 ~ 9 months)
Dietary essentials for weight control: The intake of cereals remains unchanged, while that of protein increases.
1, cereal 400 ~ 500g, meat, poultry, eggs and fish increased to 150 ~ 200g, animal liver or blood twice a week, and milk 500ml.
Because the fetus is bigger than before, it is advisable to eat less and eat more meals to reduce the feeling of fullness in the stomach. Pregnant women with edema and hypertension should control their salt intake.
Specific methods of controlling pregnancy weight
1, write a diet diary: record what you eat every morning, noon and evening, and reflect on whether you eat something you shouldn't eat.
2. Weigh yourself every day: You can constantly remind yourself to pay attention to your diet and avoid eating too much food.
3. Eat too much and go on a diet the next day: Sometimes you are greedy, so don't blame yourself. It is suggested to reduce the food intake the next day, and it is better to eat light food.
4. Understand the calories of food: Understand the calories of food, so as to control the calorie intake.
5, thinking about preparing for postpartum slimming: from the beginning of pregnancy, always warn yourself not to gain too much weight, and fall into the abyss of weight loss after childbirth, which is not good for yourself and your baby.
6. Quit junk snacks: When visiting supermarkets or food markets, only buy necessary and planned foods and resist the impulse to buy junk snacks.
7, the husband helps to check: Please ask the husband to confirm the weight of the expectant mother every day and strictly check the wife's weight.
8. Scientific and reasonable diet and exercise plan: This is the most important point, which should be formulated under the guidance of a doctor and strictly observed.
Having a fetus but no meat-how can pregnant women eat healthier?
Many pregnant women refuse to eat carbohydrates in order to lose weight, which is actually wrong. If we give up carbohydrates, then this energy supplement can only be made up by eating more fat, and after fat is absorbed into the body, it will reduce our basal metabolic rate and accelerate weight gain. At the same time, the fetus also needs to absorb nutrients from carbohydrates.
Therefore, during pregnancy, you should ensure that you consume a certain amount of carbohydrates every day.
For expectant mothers, the issue of special concern before and after pregnancy is "how to eat". According to WHO, expectant mothers have the nutritional needs of normal adults as well as special needs, so it is very important for them to take care of their own and their babies' nutrition. However, the survey shows that the intake of "micronutrients" such as calcium, iron, zinc, vitamin A, vitamin B, vitamin C and vitamin E in pregnant women in China is generally lacking. WHO reminds that when the normal diet cannot meet the nutritional needs, you can take nutritional supplements reasonably.
After pregnancy, many obstetricians say "normal diet" to pregnant mothers when answering "how to eat". But in fact, "normal diet" is not enough. In a recent lecture on "Medical Care" sponsored by China Medical Education Association and supported by Bayer and Neptune Star, Yu Kang, a nutrition expert and director of clinical nutrition department of Peking Union Medical College Hospital, said that a normal diet during pregnancy is the foundation, but it is almost impossible to meet the nutritional requirements. Experts suggest that pregnant mothers should upgrade from simple eating to reasonable eating+reasonable taking (eating) balanced nutritional group I supplements during pregnancy and childbirth. At present, the internationally recognized and expert-recognized balanced nutrition group I is a compound supplement. "
"'Long fetus without meat' can only be relative, influenced by genetic and acquired factors, of which acquired factors account for 70%." Yu Kang said that it is impossible for pregnant mothers to gain weight. Expectant mothers can only have babies if their blood volume increases, and the meat on pregnant mothers will definitely increase. However, the proper weight gain of each pregnant mother during pregnancy should be measured according to the pre-pregnancy weight, and the weight gain should be moderate.
March 20 1 year/March 81year, finally proved that "fat accumulation during pregnancy can be turned into lean body mass through professional conditioning of balanced nutrition group I during pregnancy and delivery". In 1 10,000 cases of postpartum obese mothers, the success rate was as high as 95%, and the average weight loss was 12.34kg.
Therefore, almost every postpartum mother can adjust her physique through balanced nutrition group I during pregnancy and childbirth, so as to eventually lose weight.
Pregnant women only need to eat 200 calories more than normal, instead of two people having to eat two. Never blindly ingest! If you gain too much weight, on the one hand, the child will be too big to be born. If it is too heavy, there will be hidden dangers such as diabetes and high blood pressure in the future; On the other hand, pregnant women will work very hard in the late pregnancy, which is very bad for both mother and child.
(Hi, Ba) Weight loss standard:
1, burning body fat, increasing the fat-dissolving rate of digestive system 18-20%.
2. Reduce sebum and accelerate the decomposition of fat accumulation 13- 15%.
3. Reduce blood sugar and repair the dynamic balance of blood sugar 12- 15%.
4. Reduce blood lipid, inhibit lipase activity, and restore the normal content of blood lipid 10- 12%.
5. Prevent rebound and tighten the number of flabby adipocytes by 265,438+0-23%.
6. Firming skin and thoroughly improving the root cause of skin elasticity loss 17- 19%
7. Easy lean body mass, adjust digestive enzymes to build lean body mass 12- 15%.
8. The gastrointestinal tissue shrinks in volume, and the digestive system expands excessively to 9- 1 1%.
9, food calorie blocking, avoid the source of fat accumulation 16-22%
Pregnant women advocate that the fetus is long and the meat is not long. Under the premise of ensuring the baby's adequate nutrition, it is good for both mother and baby to control her weight properly.
(Talk about how to lose weight when pregnant women are overweight? Did you understand the menu of pregnancy, long pregnancy and no meat? )