The principle of how to eat three meals during pregnancy is 1
Accept a camp reasonably and comprehensively.
2
Choose fresh, natural and pollution-free ingredients.
three
Never eat salty, sweet and greasy food.
four
Try to eat less sex food.
five
Eat less and eat more comfortably.
Breakfast is the most important thing if you want to stay in the best condition all day. If you are used to eating only two pieces of white bread before pregnancy, you may soon feel tired. Because carbohydrates such as exquisite white bread or toast, the so-called "high GI" food, will make blood sugar rise rapidly, and then the human body will release a lot of insulin, which will make blood sugar drop rapidly, thus making people feel tired.
Energize your breakfast: Whole-wheat foods rich in fiber, especially low-GI grains, are paired with other grains and high-quality protein foods, such as milk and eggs. The optimum intake ratio of starch and protein is 1: 1, and a few slices of cucumber or tomato are served with 1 cup of milk or juice. These foods are rich in B vitamins, which can provide you with abundant vitality continuously.
GI, i.e. glycemic index, is an index to measure the rate and ability of transforming carbohydrates into glucose in food compared with standard substances (such as glucose).
Choosing low GI food, the fluctuation range of blood sugar and insulin is relatively flat, and the satiety lasts for a long time, which is conducive to maintaining normal weight.
Recommended: ham French sandwich
Ingredients: half a baguette, 2 slices of cheese, 2 slices of ham, 1 egg, half a tomato, 3 slices of lettuce and a little mayonnaise.
Practice: 1, eggs cooked. Cut the baguette in half, and then cut the baguette in 3/4 from the side.
2. Wash lettuce and tomatoes. Sliced tomatoes, eggs, ham and cheese.
3. Add lettuce, tomato slices, egg slices, ham slices and cheese slices to the baguette and squeeze some mayonnaise.
Lunch is nutritious and energetic. Lunch plays a connecting role. Pregnant mommy should try to diversify her diet, ensure that the staple food is equivalent to that before pregnancy, and increase the variety of vegetables and protein.
OL pregnant mothers who eat out should pay attention to food hygiene, and it is best to prepare a healthy lunch every day if possible.
The doctor suggested:
It is best to drink a small bowl of nutritious soup before lunch to replenish water and moisten the stomach, but it is not advisable to drink too much soup to avoid affecting the appetite for dinner.
There should be enough cereal for lunch. At the same time, eating some miscellaneous grains can enhance the intake of dietary fiber, alleviate the rise of blood sugar and reduce the absorption of fat.
Mainly vegetarian, the suitable proportion of vegetarian food is 1: 2.
Pastoral vegetable soup
Materials:
Half a sweet corn, half a carrot, half a broccoli, a proper amount of vegetable oil mushroom soup, and 3 bowls of clear water.
Exercise:
1. Prepare ingredients, peel sweet corn, cut carrots and broccoli into small pieces, and wash them for later use.
2. add water to the soup pot. After the fire boils, add appropriate amount of mushroom soup.
3. Add all the vegetables.
4. Add a spoonful of vegetable oil.
5. Continue to cook until the vegetables are cooked.
The simpler dinner, the better. The digestive function of pregnant mommy is weakened. Don't eat too much dinner, because a rich and greasy dinner will prolong the digestion time, lead to abdominal distension, acid reflux and other problems after sleep, and also cause the nervous system to remain excited, thus affecting the sleep quality of pregnant mommy. At the same time, it is recommended that pregnant mommy fall asleep before 22: 30, otherwise she will eat again because of hunger.
The doctor suggested:
Dinner is suitable for eating thin, soft and light food, such as stir-fried vegetables, porridge, or some refreshing cold salad, which is both nutritious and appetizing. In addition, you need to avoid gas-producing foods, such as beans and onions. Because your stomach is full of gas, it makes you uncomfortable and can't sleep, and it can also cause heartburn, indigestion and the physical discomfort of pregnant mommy.
Recommended: raw rolled fish porridge
Materials:
Rice 100g fresh grass carp 100g dried mushrooms, 3 celery 50g shredded ginger 1/2 tablespoons (3g) salt 1 teaspoon (5g) sesame oil 1 teaspoon (5ml).
Exercise:
1. Soak the dried mushrooms in warm water, then wash them and cut the stems into filaments. Celery is defoliated, washed and chopped. Slice grass carp. Peel ginger, wash and shred.
2. The rice has been washed. Add water 1500ml to the pot, bring to a boil with high fire, pour in rice, and simmer for 45 minutes. Then turn to high heat, add fish fillets, shredded mushrooms and shredded ginger and cook for 4 minutes, then turn off the heat.
3. Add chopped celery, salt and sesame oil to taste.
Eat less meals: supplement other nutrition
Pregnant mommy needs to eat more nutrition than before pregnancy. However, due to the particularity of pregnancy, pregnant mommy can't eat too much every meal. Therefore, it is necessary to supplement some fruits or snacks between meals to ensure adequate nutritional intake, and at the same time eat some foods that cannot be eaten for dinner to ensure balanced nutrition.