Pregnant women have many things to pay attention to during pregnancy, because the fetus needs a lot of nutrition and there are many things sensitive to a fetus, so pregnant women usually have a lot of nutrition to supplement, and of course there are many foods that need to be taboo, so pregnant women should pay attention to a balanced nutrition. So, what nutrition do pregnant women need? What are the nutrition recipes for pregnant women?

1. What nutrition do pregnant women need?

Pregnant women need to increase nutrition and have enough storage for postpartum breastfeeding. These nutrients include:

1. Carbohydrate. It is the main source of energy supply. The metabolism of pregnant women increases after pregnancy, which is 25% higher than the calories needed during non-pregnancy. After labor, the calories are consumed more. Carbohydrates are mainly supplied by various cereals, stems and roots, and sugars, and also contain a small amount in vegetables and fruits. It is consumed, absorbed and utilized in the body more quickly and safely than protein.

2. lipids. It is one of the important nutrients needed by human body and an important component of brain and nervous system. The main sources of human dietary fat are adipose tissue of animals, meat and seeds of plants.

3. protein. Protein is in a central position among various nutrients. The protein required during pregnancy is more than usual, and the demand of protein is usually increased by 3% from the beginning of pregnancy. The foods with high quality protein generally include eggs, milk, fish, meat and soybeans. Choosing high-quality protein is necessary for fetal growth and development, and it is very important.

2. What is the most nutritious food for pregnant women

1. Whole wheat products

include porridge, graham crackers and whole wheat bread. Expectant mothers should choose natural cereal without any sugar or other additives, and at the same time, they can add some peanuts, raisins or honey according to their own preferences. Whole wheat bread can ensure the daily intake of 2 ~ 35 grams of fiber. At the same time, whole wheat bread can also provide rich iron and zinc.

2. Milk and bean products

Pregnant women should take about 1 mg of calcium every day. Yogurt is also rich in calcium, and protein is good for gastrointestinal health.

3. Fruits

There are many kinds of fruits. Citrus is rich in vitamin C, folic acid and a lot of fiber, which can help pregnant women maintain their physical strength and prevent fatigue caused by lack of water.

4. Lean meat

Because lean meat is rich in iron and is easily absorbed by human body. Iron plays an irreplaceable role in the process of human blood transporting oxygen and red blood cell synthesis. During pregnancy, the total blood volume of pregnant women will increase to ensure that the fetus can be supplied with enough nutrition through blood, so the demand for iron of pregnant women will increase exponentially.

5. Vegetables

Dark vegetables often mean high vitamin content. Cabbage is a good source of calcium. Cauliflower is rich in calcium and folic acid, rich in fiber and antioxidants against diseases, and also helps to absorb iron in other green vegetables.

3. Nutritional recipes for pregnant women

(1) Corn yam ribs soup

Corn is rich in protein, fat, sugar, vitamins and minerals. Its unique glial protein accounts for 3D, and globulin and albumin account for 2%-22%. Because yellow corn contains vitamin A, it is good for people's intelligence and vision. There are many vitamins in corn fat, which is beneficial to prevent cell oxidation and aging, thus benefiting intelligence. There is a lot of crude fiber in corn, which widens the intestine after eating, which is beneficial to eliminate constipation, to the health of the intestine, and to the development of intellectual function indirectly. There is a sweet corn, in which the amino acid composition of protein is high in brain-nourishing aspartic acid and glutamic acid, and the fatty acids in fat are mainly polyunsaturated fatty acids such as linoleic acid and oleic acid.

recipe ingredients: small ribs, fruit corn, carrots, yam, salt and ginger slices

production method

1. wash the small ribs and splash water;

2. Put a lot of water, small ribs and ginger slices in the pot, and turn to low heat after boiling;

3. After stewing for 45 minutes, add carrots and continue to cook corn for 1 minutes;

4. Add yam and continue stewing for 5 minutes;

5. Add appropriate amount of salt to taste before cooking.

(2) kai yang braised Typha latifolia recipe Ingredients: 1, grams of Typha latifolia and 5 grams of dried shrimp

Seasoning: 1 grams of ginger lard (refined) 7 grams of shallots, 1 grams of salt, 15 grams of starch (broad beans) and 5 grams of monosodium glutamate

Preparation method:

1. Wash Typha latifolia and cut into 1 cm long segments;

2. Scoop 75 ml of chicken broth into the pot, bring it to a boil over high heat, put the Typha section into the pot until it is half cooked, take it out and wash it with clear water;

3. Heat the pot on high fire, scoop in cooked lard, stir-fry Typha angustifolia when it is 6% hot, add 25 ml of chicken broth, refined salt and monosodium glutamate, and take out the pot when it is cooked and soft;

4. Put the onion (cut into sections) and ginger (sliced) in the buckle bowl, put the dried shrimps and Typha latifolia in the bowl neatly, scoop in 25 ml of chicken broth, steam it in the cage for about 8 minutes, take it out, pour the soup into the pot, buckle the Typha latifolia in the plate again, and remove the onion and ginger;

5. Boil the original soup in the pot, thicken it with water starch, and pour it on the Typha latifolia.

Applicable people:

Mothers in early pregnancy

Health tips:

This dish is tender and refreshing, and the soup is fresh and fragrant. Rich in vitamins, suitable for expectant mothers to supplement the vitamins they need.

(3) Roasted Chicken with Chestnuts in Honey Juice

Recipe ingredients: 12 chicken wings, 25g chestnuts, 15ml soy sauce, 3ml soy sauce, 3ml wine, 45ml honey (please reduce the dosage if you don't like sweetness), 5g tomato sauce, 1 tsp salt (about 2g), one onion and one ginger

. This step is so complicated. In short, peel off the skin first, then scald it with boiling water and soak it for a few minutes, and the film of chestnuts will be slightly removed. Because I peeled the chestnut a few days ago, I put it in the refrigerator for a few days without scalding the skin with boiling water, so the color turned black. Please ignore this.

2. Make three shallow cuts on the surface of chicken wings to make them more tasty;

3. Cut the onion into sections and slice the ginger, pour a proper amount of oil into the pot, and add the onion and ginger to saute until fragrant;

4. Dry the chicken wings and stir fry in the pot. Note that even so, there will be oil jumping out, so please be careful to protect it;

5. After the surface of the chicken wings is discolored, pour in the soy sauce and stir fry, so that the chicken wings are colored;

6. Then pour in cooking wine;

7. After adding enough water to completely cover the chicken wings, pour in the chestnuts;

8. After the pot is boiled, skim off the floating powder, add salt and soy sauce, and stew for about 3 minutes;

after 9 or 3 minutes, pour in the tomato sauce and honey, and continue to stew for about 2 minutes or until the chestnuts are soft, and then collect the juice with high fire. Instead of using white sugar, all honey is used, which is very different. Ketchup can enrich the taste. In fact, you can't eat ketchup at all after cooking, but you will feel that it is so delicious! ;

Tips: Chestnut is rich in nutrients such as protein, fat, carbohydrate, calcium, phosphorus, iron, zinc and vitamins, and has the effects of invigorating the spleen and stomach, tonifying the kidney and strengthening tendons, promoting blood circulation and stopping bleeding. Eating chestnut regularly by pregnant women can not only strengthen the body and bones, but also help the pelvis to develop and mature, and also eliminate fatigue. Moreover, the fried chestnut tastes sweet and delicious, and it is a very good food.

(4) Agrocybe aegerita old duck soup

Recipe ingredients: half a duck (because there are only two people to drink, if there are many people in the family, just a whole one), dried Agrocybe aegerita (using dried Agrocybe aegerita will be more fragrant than making soup with fresh Agrocybe aegerita), a handful of ginger and salt

How to make it

1. Soak the dried Agrocybe aegerita in warm water. Rinse thoroughly after soaking soft;

2. Deconstruct the duck, hehe, that is, the duck breast and leg can be picked off and used for cooking. Because the duck cooked in soup is not delicious, it will be more economical and reasonable. I made a straw mushroom duck from the deconstructed duck, which I will introduce later.

3. Then put the duck in boiling water and cook it for a minute or two.

4. The cooked duck should be put into warm water to start the soup, and the ginger slices and Agrocybe aegerita should also be put in. It will be more fragrant if it is simmered for about 3 hours. Add salt to taste after cooking.

5. Because duck soup will be fatter, it is suggested to cook it one day in advance, naturally cool it and put it in the refrigerator to let the fat oil solidify, and skim off the floating oil before drinking it, which will be more delicious.

Applicable people: the second trimester of pregnancy

4. Misunderstanding of pregnant women's diet

(1) More vegetables and less rice

Many people think that the main nutrition in rice is carbohydrates, while vegetables contain protein, various vitamins and trace elements. Therefore, "eat more vegetables and eat less" has become a strict dietary principle.

From the perspective of scientific nutrition, it is very wrong to eat more vegetables and less food, which is extremely harmful to health for a long time. Because vegetables will "eat" oil, if you eat too much vegetables, you will increase the intake of oil invisibly, which will not only cause great burden to the stomach, but also easily lead to high blood pressure and cardiovascular diseases, and at the same time cause insufficient intake of B vitamins. Moreover, eating too much food is not easy to produce satiety, but will only eat more, which will lead to excessive oil intake, thus making the body more obese.

(2) Reject chocolate

People think that chocolate is high in calories, easy to get fat after eating, and bad for the heart and teeth, so many people avoid chocolate.

The latest research shows that chocolate is actually very beneficial to human health, especially cardiovascular system. Chocolate contains a variety of vitamins, minerals and plant ingredients necessary for human body. The plant components and flavonoids have antioxidant effects, which can prolong the action time of important antioxidants such as vitamin E and vitamin C in the body, reduce platelet activity, prevent blood agglutination and prevent cardiovascular diseases. In addition, cocoa butter, an important ingredient in chocolate, can also slightly reduce the cholesterol concentration in the blood, and the oleic acid and linolenic acid contained in it can also protect the cardiovascular system.

(3) Eat half-cooked food

Many people are used to cooking food not so cooked, especially vegetables, thinking that it is not only fresh and tender, but more importantly, nutrients can be protected. Nutritionists point out that undercooked food is not the most scientific choice in terms of nutritional value or taste. If you eat instant-boiled mutton, if it is not completely cooked, it is easy to get trichinosis; And some vegetables are cooked half-baked, which will contain toxins, which may cause human poisoning.