The older generation said they could eat nutritious food such as mutton and beef. Generally speaking, you should eat 1-2 eggs, 50-100g lean meat,100-150g bean products and about 500g vegetables every day. It is best to eat animal liver, blood, bone soup, fish and fresh fruit often. Seafood such as kelp, laver, dried seaweed, shrimp skin, and nuts such as sesame seeds, peanuts and walnuts are especially beneficial to pregnant women. Now, let's talk about the complementary principle in detail.
1, protein: the daily supply is about 80 ~ 90g. This is almost the period when women have the greatest demand for protein as adults. In order to ensure the development of protein in your uterus, breast and blood, and maintain the normal development of fetal brain, you should supplement high-quality protein, such as bean products, fish, meat, eggs and animal offal.
2. Carbohydrate and fat: at this stage, the calories need to be increased by about 65,438+00% ~ 65,438+05%, that is, 200 ~ 300 calories need to be increased every day. In order to meet the needs of heat energy, we should pay attention to adjusting the varieties and patterns of staple foods, such as rice, sorghum rice, millet, corn and potatoes. This can not only meet the energy consumed by the increase of basal metabolic rate of expectant mothers, but also provide the energy needed for the formation and activity of fetal brain cells.
3. Vitamins: In order to help the body absorb nutrients such as iron, calcium and phosphorus, the supply of vitamin A, vitamin D, vitamin E, vitamin B and vitamin C should be increased accordingly this month. Because vitamin D can promote the absorption of calcium, it is estimated that the daily requirement of vitamin D is 10 mg.
4. Water and inorganic salts: calcium, iron, copper, zinc, magnesium, sodium lamp and other trace elements are supplemented, and the calcium intake is at least 65,438+0,000 mg; The daily intake of salt is 5 ~ 6g, and the daily intake of water is 6 ~ 8 cups.