Pregnant mothers will face a state of soaring weight during pregnancy, so is there any way to control the weight gain during pregnancy? In fact, you don't have to indulge yourself too much during pregnancy. A reasonable diet is good for you and your baby. Next, I recommend some methods to you.

Eating and reducing weight is always a topic for women, and pregnant women are no exception. Many pregnant mothers have a good appetite after pregnancy, and they can't stop eating every day. The already chubby figure suddenly swells up, worrying about obesity and at the same time fearing that the child is not well developed due to insufficient nutrition, which is very tangled. Come on, let me tell you, pregnant mothers can also eat a good figure healthily.

It is recommended that pregnant mothers eat more ingredients that are not fat.

1 Green leafy vegetables

Green leafy vegetables can cure delicious food, which is suitable for all ages, women and children. The darker the color, the higher the vitamin content of vegetables. Pregnant mothers can usually eat more green leafy vegetables, mainly hot dishes. Although the cold dishes are refreshing, they are full of bacteria and have a heavy taste. Recommended ingredients: cabbage, spinach, spinach, kohlrabi, lettuce, etc.

Recommended recipe: garlic-flavored water spinach

Prepare ingredients: 3g of water spinach, 3 cloves of garlic, 1 teaspoon of oil and 1/2 teaspoon of salt

Step 1: Wash the water spinach, remove the roots and cut into sections.

step 2: peel garlic and cut it into minced garlic.

step 3: heat the oil pan and saute the garlic.

step 4: add water spinach and stir fry quickly.

step 5: mix the salt before taking out the pan, stir well and then take out the pan.

Recipe comments Water spinach is rich in crude fiber. Eating water spinach and supplementing crude fiber can promote gastrointestinal peristalsis, promote detoxification and defecation, and help to lose weight.

2 egg products

Many pregnant mothers will vomit during pregnancy, especially when they see meat and feel sick when they smell it. What should I do? You can eat eggs to supplement protein. Eggs contain all kinds of amino acids needed by the human body, which are very nutritious. Eating a boiled egg or fried egg for breakfast and drinking a bowl of rice congee is simple, light and nutritious, and helps to keep fit. It is one of the highly recommended ingredients during pregnancy.

Recommended ingredients: boiled eggs, fried eggs, egg skins and salted eggs

Food recommendation: stewed eggs with milk

Preparation ingredients: 2 eggs, 25ml of milk, 1 almonds, 1 mango and 2 tablespoons of white sugar

Step 1: Beat the eggs into egg liquid, prepare the milk, add 2 tablespoons of sugar into the egg liquid, and beat.

step 2: filter the beaten egg liquid with a sieve once.

step 3: pour the milk into the egg mixture, stir it evenly in one direction, and wait for 3 minutes for the two liquids to dissolve.

step 4: then filter the milk and egg liquid with a sieve once, and slowly pour the filtered milk and egg liquid into the bowl.

step 5: cover the surface of the bowl with plastic wrap, and use toothpicks to make holes in the surface.

step 6: prepare diced mango and almond. Put cold water in the pot, put the bowl in the disinfection pot, cover it, steam for 15 minutes on medium heat, and tear off the plastic wrap.

step 7: arrange the diced mango and almond. The milk stew is finished.

Recipe Comments Eggs are a good source of high-quality protein, which helps human growth; Eggs also contain vitamin B, which helps the baby's nervous system development and reduces birth defects that affect the baby's brain and spinal cord development.

3 bean products

Ma Ma, who likes vegetarian food, bean products should definitely be included in your diet list. Bean products are a kind of health food, which can provide mothers with a lot of nutrients needed during pregnancy, as well as the effects of invigorating qi and promoting blood production, invigorating spleen and lung, moistening muscles and caring skin, nourishing liver and stomach, etc. The most important thing is that it is low in calories and will not get fat if eaten too much. Pregnant mothers who are worried about obesity can rest assured to eat it.

recommended ingredients: tofu, yuba and bean curd

recommended recipe: steamed tofu with fish flavor

prepared ingredients: 1 chunk of tofu, 2 teaspoons of cooking wine, 1 long red pepper, 1 tablespoon of sesame oil, 4 grams of minced meat, 1 teaspoon of salt, 1 tablespoon of soy sauce and appropriate amount of onion

Step 1: put cooking wine and salt into minced meat, slightly.

step 2: wash the onion and cut it into chopped green onion.

step 3: wash the long red pepper and cut it into chopped peppers.

step 4: cut the tofu into pieces and arrange it in half a plate, then put minced meat on the tofu.

step 5: then put red pepper on the minced meat and drizzle with soy sauce.

step 6: put the whole dish in a steamer and steam it for 6 minutes.

Tofu contains many kinds of beneficial elements, such as iron, magnesium, potassium, calcium, zinc, etc. It has the effects of regulating the spleen and stomach, clearing away heat and dispersing blood.

4 Nuts

Nuts contain unsaturated fat beneficial to heart health, which is of great significance to the development of fetal brain. However, the calorie and fat content of nuts are relatively high, so the daily intake of nuts should be controlled at about 28 grams. Expectant mothers in winter can take walnuts as the first choice snack.

recommended ingredients: walnuts, macadamia nuts, peanuts and cashews

recommended recipe: walnut miscellaneous grains porridge

prepared ingredients: 5g miscellaneous grains (mixed with peanuts, black rice and red beans), 2g walnuts, 5g rice and 1tsp rock sugar

Step 1: Wash peanuts.

step 2: wash red beans and black rice and soak them in water with peanuts for about half an hour.

step 3: put rice and miscellaneous grains rice in the pot, pour 8% of the pot full of water, boil it with strong fire, and stir it with chopsticks while cooking to avoid burning the pot.

step 4: after the big fire is boiled, switch to small fire.

step 5: then add the walnuts.

step 6: after boiling for about 3 minutes, add crystal sugar, stew for about 1 minutes, turn off the heat, then cover and stew for 1 minutes.

Recipe comments Miscellaneous grains contain more dietary fibres and dietary fibres, which can promote intestinal peristalsis, prevent and relieve constipation through metabolism. Eating walnuts can help people to supplement protein, vitamins and minerals, improve immunity and replenish energy.

weight control during pregnancy

early pregnancy (-12 weeks)

appropriate weight gain: 1-2kg

recommended calories: no need to increase calories

recommended nutrients: iodine, vitamin D, vitamin E, vitamin B6, B12, vitamin C and folic acid

suitable exercise.

Appropriate weight gain: 5kg

Suggested calories: 3 calories

Suggested nutrients: protein, vitamin B1, vitamin B2, nicotinic acid.

Suitable types of exercise: swimming, stationary cycling, brisk walking, moderate aerobic exercise, and yoga for pregnant women

Appropriate weight gain in the late pregnancy (29 to 4 weeks)

Suggested calories: 3 calories

Suggested nutrients: iron and vitamin A

Suitable types of exercise: After 36 weeks, you can climb stairs or exercise naturally.

It is safe and practical to walk every evening.

Because dinner is generally arranged abundantly, nutrition tends to be excessive, which leads to obesity. In addition, the air quality in the evening is good and the oxygen content is high. Walking itself is an aerobic exercise, and the oxygen content in the maternal blood is high, which will directly spread to the fetus and promote the healthy development of various organs. In addition, walking can increase the contractile function of pregnant women's pelvic cavity, prevent fetal malposition, and at the same time, walking can also increase the elasticity of pregnant mommy's abdominal muscles, so that pregnant women can give birth more smoothly.