Nutrition tips in the second trimester
At this stage, the expectant mother has a big appetite, a strong appetite and a sharp increase in food intake. Now the baby is growing rapidly and needs more nutrients. Rich nutrition will supply new life through the mouth of the pregnant mother. At this time, the types of videos should be rich, including sufficient protein (meat, eggs, milk); Carbohydrate intake (whole grains); Low fat food (fish, milk); Multi-vitamins and trace elements (fruits and vegetables); Foods rich in calcium and iron (kelp, fish and shrimp) and water.
1, high quality and sufficient protein.
In order to meet the needs of the growth of the mother and fetus, and make proper reserve for labor consumption and postpartum milk secretion, expectant mothers should increase their intake of protein, and take more15 ~ 25g of protein every day than in the early pregnancy. Protein should account for more than half of the animals.
2, the right amount of fat
Fat began to accumulate in the abdominal wall, back, thighs and other parts to store energy for childbirth and breastfeeding. Expectant mothers should increase the intake of vegetable oil appropriately, and also choose foods with high essential fatty acids such as peanuts, walnuts and sesame seeds.
3. Take enough vitamins.
Folic acid and vitamin B6 in the second trimester. The demand for vitamin C and other B vitamins is increasing, so the intake of these vitamins should be increased. This requires choosing rice, noodles and miscellaneous grains in the second trimester to ensure that expectant mothers get enough vitamins. In areas with short sunshine hours in the north, some expectant mothers will lack vitamin D, so they should pay attention to eating more foods rich in vitamin D, such as marine fish, animal liver and egg yolk.
4. Eat more inorganic salts and trace elements.
Get enough calcium. Expectant mothers will accelerate the absorption of calcium and the storage of calcium in the body from the second trimester. If expectant mothers can't get enough calcium, it will have a great impact on both the mother and the fetus. First, in order to ensure the fetus' need for calcium, the mother will use calcium in her own bones, which will lead to the decrease of blood calcium of expectant mothers, which will induce calf cramps or hand and foot convulsions, and in severe cases, osteoporosis and osteomalacia will occur. Pregnant women should eat foods rich in calcium and increase exercise appropriately.
Take enough zinc and iodine. If the fetus does not get enough zinc, it will affect the growth and development of the fetus, resulting in fetal growth restriction and neonatal immunity decline. The China Nutrition Society recommends that expectant mothers should take 20 mg of zinc daily. Therefore, expectant mothers should eat more zinc-rich foods such as oysters, meat, animal liver, eggs and seafood. Moreover, the demand for iodine in the second trimester has also increased, so expectant mothers should also eat more foods containing iodine and replenish various seafood such as kelp and laver in time.
Pay attention to iron supplementation. When the fetus is born, it stores about 300 mg of iron, which can meet the needs of the baby for 4 ~ 5 months after birth. Due to the increase of blood volume in pregnancy, in order to supply iron for fetal growth and blood circulation in placenta, compensate for blood loss during delivery and ensure postpartum lactation, expectant mothers need to start supplementing iron in the second trimester. Expectant mothers should eat more foods rich in iron, such as pig blood, liver and other foods rich in heme and iron, as well as vegetables rich in iron such as rape and spinach. At the same time, vitamin C should be supplemented to facilitate the absorption of iron. In addition, iron can be supplemented under the guidance of a doctor.
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Fried shrimps with celery and lily, spinach and duck blood soup should not be eaten in the second trimester.
In the second trimester, it is not advisable to eat more animal fat and reduce the intake of salt. It is better to have a light diet and avoid foods with high salt such as pickles and salted eggs. Those with obvious edema should control the daily salt intake and limit it to 2-4 grams. At the same time, in order to ensure adequate and balanced nutrition, we must fully ingest protein, which is suitable for eating fish, lean meat, milk, eggs and beans. Avoid spicy spices, eat more fresh vegetables and fruits, and supplement calcium appropriately.
1, avoid eating too much fried and greasy food, so as not to increase too much fat in pregnant women;
2, high-energy sweets, to prevent their own weight gain too fast.
Suitable for the second trimester.
In the second trimester, the expectant mother has a big appetite, and the baby is growing rapidly and needs more nutrients. At this stage, pregnant mothers should eat a variety of foods, such as foods rich in protein, carbohydrates and microelements, which are all good choices.
1, iron-rich food, promote the absorption of iron;
2. Foods rich in calcium;
3. Foods rich in zinc;
4. Rich in protein food.
Meat: animal liver, blood, beef, shrimp skin, fish.
Vegetables: spinach, lettuce, asparagus, Chinese cabbage, carrot, cauliflower, tomato and asparagus.
Fruits: strawberry, kiwi fruit, grape, American raisin, loquat.
What to eat in the second trimester to supplement calcium?
Pregnant mothers have reached the second trimester, although the growth and development of the fetus has been basically stable, it does not mean that pregnant mothers can relax their vigilance. What should be supplemented should be supplemented, and what should be avoided should be avoided. What do you eat to supplement calcium in the second trimester? Pregnant mothers can drink pregnant milk powder, eat more soy products, vegetables and fruits.
1, milk and dairy products.
Such as cattle, goat milk and its milk powder, cheese, yogurt, condensed milk and so on. This is the most effective, safest and most scientific calcium supplement food for human body. Milk itself has high calcium content and high utilization rate, which is an excellent source of natural calcium. Normal people insist on drinking about 300 ml of milk every day, and then with a scientific and reasonable balanced diet, they can basically meet the demand for calcium. Other dairy products such as yogurt and cheese can also be selected.
2. Beans and bean products.
There are soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk and so on. Beans are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2 and nicotinic acid, etc. Long-term consumption can obtain rich nutrition and prevent osteoporosis. In addition to bean products, we often eat river and seafood, such as crucian carp, carp, silver carp, loach, shrimp, dried shrimp, dried shrimp skin, crab, kelp, laver, clams, sea cucumbers, snails and so on. It can also achieve the purpose of supplementing calcium.
3. Nuts.
This kind of food includes peanuts, pine nuts, etc., because it is rich in oil, vitamins, minerals and a lot of calcium, which has the effect of anti-aging. Regular eating can strengthen bones and enhance physical fitness. If the above-mentioned foods can't meet the needs of the body, it's not too late to consider choosing appropriate products to supplement calcium.
4. Meat and eggs.
Such as mutton, pig brain, chicken, eggs, duck eggs, quail eggs, preserved eggs, pork floss and so on.
5. Vegetables.
There are celery, rape, carrots, radish tassels, sesame seeds, coriander, black fungus, mushrooms and so on.
6. Fruits and dried fruits.
Include lemon, loquat, apple, black date, preserved apricot, orange cake, preserved peach, walnut, watermelon seed, pumpkin seed, dried mulberry, peanut and lotus seed.
Selected recipes in the second trimester
Recommended recipe 1: mixed bone mushroom soup
Ingredients:
Mixed bones, mushrooms, 6 Chinese wolfberry, several slices of ginger, several onions, a little cooking wine, a little salt and a little white pepper.
Practice:
1, miscellaneous bones are washed with water, taken out after blanching and washed with flowing water. Put it in a pot, pour enough water, add ginger slices, onion knots, cooking wine and American ginseng, boil over medium heat, turn to low heat, cover and stew for about half an hour.
2. Wash the mushrooms and cut them into small pieces for later use.
3. Soak the mushroom in salt water for ten minutes, then remove it and drain it.
4, the pot of miscellaneous bone soup is almost stewed, open the lid, put the mushroom and medlar into the pot, cover and continue to stew for about half an hour, add salt and white pepper to taste, and sprinkle with chopped green onion.
Efficacy:
Mixed bone mushroom soup, which contains a small amount of Lycium barbarum, which nourishes the liver and kidney and benefits the eyes. Drinking mushroom soup on weekdays can effectively detoxify the body and clean up the stomach.
Recommended recipe 2: mixed bone mushroom soup
Ingredients:
Chicken 1 piece, 2 fresh mushrooms, rice100g, starch, salt, sesame oil and shallots.
Practice:
1, soak mushrooms and cut into small pieces.
2. Cut the chicken breast into small pieces and marinate with raw flour 10 minutes.
3, rice in the casserole and add the right amount of water, adjust the time to boil, turn to low heat, add chicken and mushrooms.
4, after the porridge is cooked, add a little sesame oil, the right amount of salt, and sprinkle with shallots.
Efficacy:
Mushroom and chicken porridge is light and silky, and chicken is an important source for human body to obtain high-quality protein, which can enhance human immunity.
Recommended recipe 3: honey baked banana
Ingredients:
3 bananas, 20g of butter, 2 tsps of white sugar, lemon juice 10ml, and proper amount of honey.
Practice:
1, put butter and fine sugar in a pan and melt it with low heat.
2. Put peeled bananas in a pan and fry them on low heat until they are golden on both sides.
3. Squeeze some lemon juice on the banana and turn off the fire.
4. Put bananas in a baking bowl or on tin foil paper and pour honey on them.
5. Put it in the middle layer of the preheated oven, 160 degrees, and bake for about 8- 10 minutes.
Efficacy:
Delicious bananas can also be baked and eaten. They are rich in potassium, which helps to promote gastrointestinal peristalsis of pregnant women and babies and relieve constipation symptoms.
Recommended recipe 4: Walnut red jujube rice paste
Ingredients:
Walnut 1 cup, rice 1/5 cup, jujube (dried) 1/3 cup and water 1 liter.
Practice:
1, cleaning red dates, removing cores and cutting into small pieces; Clean the rice.
2. Clean the rice.
3. Rinse the walnuts.
4. Put all the materials into the soymilk machine, add 1 liter of clear water and mix well, and drink directly or add appropriate amount of honey as needed.
5, if you want to enrich the taste, you can eat it like adding a whole walnut.
Efficacy:
The most prominent feature of jujube is its high vitamin content, and it has the reputation of "natural vitamin pills".
More recipes recommended in the second trimester.
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Pastoral shrimp porridge cream pumpkin porridge