How to eat lunch when you are pregnant? The work meal nutrition upgrade program
This is not only easy to cause unbalanced intake of nutrients, affecting the growth and development of the fetus baby, and inadvertently will make the mother-to-be fat. How to make up for this shortcoming?
Program 1: box lunch dishes to be rich
Many units of lunch will choose to send the box lunch, in the choice of dishes, the mother-to-be should choose to match the more varied packages, such as a package of rice, fish, meat, vegetables, such a package of nutrition with a more balanced.
Option 2: pay attention to the health of the restaurant
If the unit does not have a unified arrangement for lunch, the mother-to-be can go to the nearby restaurant to eat, in the choice of restaurants to pay attention to the health situation, bring their own tableware, so as to avoid infection with bacteria.
Program 3: co-workers collocation more economical
Commuting mothers-to-be want to eat rich and economical, the way to do nothing more than and colleagues together collocation dinner. This can be more than a few dishes, meat and vegetables, nutrition is more balanced.
Pregnant women work meal notes
1. away from fried food
outside the fried food, cooking oil used in the production process is inevitably not already used a number of times back to the pot of oil. There are many harmful substances in this kind of oil that have been repeatedly boiled, and the mother-to-be should stay away from it.
2. Refuse to taste heavy food
Eating out the dishes eaten often do not taste moderate, the mother should eat less too salty food, in order to prevent the body of water and sodium retention, resulting in increased blood pressure or feet swelling. Other spicy, heavily flavored foods should also be wisely rejected.
3. Eat a fruit after meals
To make up for the lack of fresh vegetable supplements, expectant mothers should eat a fruit 30 minutes after lunch to replenish the lack of vitamins in the body. If the office cleaning is not convenient, the mother-to-be can wash the fruit in the morning before leaving the house, and then wrapped in plastic wrap to bring to the office.
4. Cautious selection of beverages
Drinks should be selected mineral water and pure fruit juices of a class, caffeinated or alcoholic beverages are not good for pregnancy, do not choose.
5. Carry bagged milk
Working mothers need to take extra calcium supplements when eating out. Bringing milk to the office to drink is a good choice. If you don't have a microwave oven in your office, don't forget to pick milk that has been pasteurized.
Pregnant Women Weekly Lunch Recipes
Monday
Chinese food: 2 small bowls of rice, red and white tofu, mushroom chicken soup, kiwi 1
Tuesday
Chinese food: 2 small bowls of rice, steamed prawns, shredded pork and vegetable soup, banana 1
Wednesday
The first day of the week is the first day of the month.
Chinese food: 2 pieces of cornmeal cake, fried winter melon with seaweed, fried cabbage with sausage, 1 duck pear
Thursday
Chinese food: 1 bowl of rice with red beans, roasted tofu with shiitake mushrooms, slices of chicken with soft sauce, 1 bowl of sweet and sour assorted fruits
Friday
Chinese food: 1 bowl of rice with 2 pieces of rice, stir-fried cowpeas with shredded pork, roasted shiitake mushrooms, cabbage soup with vermicelli and banana
p> Saturday
Chinese food: 2 small bowls of red beans and rice, shrimp mixed with tofu, Kung Pao squid rolls, 1 orange
Sunday
Chinese food: 2 small bowls of rice, stir-fried yam, dry-fried small yellow croaker (replaced), seasonal fruits
Three nutritious lunches to make
One, Luncheon meat fresh asparagus
Recipe ingredients: half a box of canned luncheon meat, asparagus 500 grams, several slices of carrots, ginger moderate, rose wine, toto oil, soy sauce, mortar and vinegar, water starch, sesame oil, pepper, broth, each moderate.
Preparation:
1. Canned luncheon meat cut into small slices suitable for the entrance to the spare. Asparagus washed, boiled, rinsed and cooled, drained.
2. Boil the stock in the pot, add the asparagus and cook, then put on a plate.
3. In a separate pot, heat the oil, put in the ginger, then add the carrot slices, luncheon meat, and then add the rose wine, oyster sauce, soy sauce, sugar, pepper, and cook, then use water starch to thicken the gravy, and pour it on the asparagus, and then drizzle a little sesame oil on it.
Health tips: asparagus is rich in folic acid, protein, carbohydrates, a variety of vitamins and trace elements, is the ideal food during pregnancy. During pregnancy, due to changes in hormone secretion, it is easy to cause constipation, eat more asparagus can also effectively relieve the symptoms of constipation.
Second, mixed egg fried rice
Recipe Ingredients: rice 2-3 servings, 2 eggs, parsnips moderate, carrots, carrot small half, green pepper half, celery moderate, dried tofu 4 small pieces, corn grain moderate, salt, pepper moderate
Production Method
1, leftover rice, here are 3 servings, you want to eat fried rice with a new steamed rice is no no. Just some time in advance to steam out to cool, the rice should also steam a little harder;
2, side dishes at will to prepare it, vegetables, eggs, soy products, meat ... Can, here are green pepper, celery, carrots, dried tofu, scallions, eggs;
3, cut all the materials into small dices, carrots and celery can be blanched a little bit ahead of time, you can also omit this step directly stir-fried;
4, take a large container, beat two eggs, beat and then poured into the rice, stirring evenly, so that each grain of rice is wrapped in a layer of egg wash;
5, frying pan placed on the fire, pour a little oil, when hot, pour into the rice soaked in egg liquid, medium-low heat, stirring constantly until the rice grains loose, grains of golden, and then poured into all the vegetables in addition to scallions, continue to stir-fry evenly, add salt and pepper to taste, and finally before leaving the pan into the end of the parsnip, mixing and stir-frying evenly to be served, after the plate can also be fried a sunny-side-up egg to do decorative.
Health Tips: Eggs contain comprehensive and balanced nutrients. The human body needs 7 nutrients in addition to fiber, the rest of the eggs have all. Its nutrients can be almost completely utilized by the body, making it an ideal food for pregnant women.
Carrots are rich in vitamins and have a slight and continuous sweating effect, can stimulate the skin's metabolism, improve blood circulation, thus making the skin tender and smooth, skin color rosy, on the beauty of the skin has a unique role.
Third, small burnt assorted:
Raw materials: 250 grams of pig tongue, 500 grams of pig liver, 150 grams of buffalo yucca slices, 50 grams of lard, 50 grams of soy sauce, 250 grams of vegetable oil (consumed 75 grams), 50 grams of mushrooms, 1500 grams of soup, 50 grams of pig heartz, 150 grams of pork, 300 grams of fresh vegetables, 7.5 grams of salt, 1.5 grams of monosodium glutamate (MSG), water soybean flour 125 grams. Onion ginger 30 grams.
Practice:
(1) the pork belly, tongue, heart out of water, and then scrape clean respectively, cooked, are cut into long about 5 cm, 1.5 cm wide, 1.2 cm thick strip. Magnolia slices and fresh vegetables (beetroot, radish or green bamboo shoots can be) cut into strips. Lean pork chopped fine, put in a bowl, add a little salt, water soybean meal mix well, and then fried into meatballs in 80% hot oil pot. Mushroom water bloating, scrub clean, cut into slices, rinse up with water to be used.
(2) frying pan on a high flame, put people lard, burned to fifty percent hot, first under the onion, ginger in turn under the salt, soy sauce, meatballs, mixed with the soup to boil, and then even the soup poured into the pot, burned slowly over low heat.
(3) pork belly, tongue, etc. about 2 hours to burn, add mushrooms, yucca slices. Then burn about half an hour, and then add vegetables with the burn. Directly burned to belly rotten, vegetables cooked, then immediately under the water soybean meal thickening, under the monosodium glutamate from the pot.