Nutrition tips for early pregnancy
Most expectant mothers in early pregnancy are troubled by pregnancy reaction and have poor appetite. However, the early pregnancy is the stage of the development and formation of the main organs of the fetus, especially the development of the neural tube and the main internal organs. During this period, the development of fetal organs needs vitamins and minerals, especially protein, folic acid and iron.
1, protein: protein is the foundation of growth and development, which is very important for fetal development in early pregnancy and the health of pregnant women. Pregnant women in the first trimester should ensure that they consume 70g of protein every day. Eat more tofu, lean meat, milk, fish and so on. 2, folic acid: taking folic acid in the first trimester can reduce the chance of fetal malformation, so pregnant women in the first trimester should actively take folic acid, through dark vegetables, such as spinach, carrots, asparagus, and fresh fruits: oranges, strawberries, tomatoes, etc. You can also take folic acid drugs on the advice of a doctor.
3, calcium: milk, clams, dried fish, amaranth, seaweed, soybeans, black beans, black sesame and other foods are rich in calcium, adequate calcium can prevent pregnant women from symptoms such as tension, headache, leg cramps, insomnia, tooth decay, and can also avoid fetal bone and tooth dysplasia.
4. Iron: Iron is very important for women's health. After pregnancy, iron is an indispensable nutrition for pregnant women. Iron can help pregnant women prevent anemia and avoid fetal malnutrition. For example, egg yolk, meat, liver, green vegetables, whole wheat bread and grains are rich in iron, and pregnant women can eat more of these foods.
5. Iodine quality: Iodine supplementation can prevent fetal mental retardation, and iodine is an indispensable nutrient for pregnant women. During pregnancy, pregnant women need to consume 30%- 100% more iodine than usual, that is, they need to consume 175-200 micrograms of iodine every day to meet their physical needs. Iodine can generally be supplemented by diet. Pregnant women can eat some foods rich in iodine, such as kelp, seaweed, sea fish and other seafood, once a week can meet the needs.
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Drink for relieving morning sickness in pregnant women Eating some acid in the early pregnancy will help stimulate appetite. How to supplement nutrition when morning sickness is serious? What can't I eat in the first trimester?
In the early stage of pregnancy, avoid a high-fat and high-sugar diet and don't blindly supplement calcium. Eating too salty food can easily lead to pregnancy-induced hypertension syndrome. In addition, avoid taking excessive warm supplements, beware of moldy food poisoning, and avoid drinking and drinking tea, so as not to affect the development and intelligence of the fetus after birth.
1, hot fruit, easy to cause pregnant mothers to get angry after eating; 2, cold food, easy to cause the tires to be slippery.
Meat: crab, mullet, octopus.
Vegetables: Aloe Vera, Portulaca oleracea, Aloe Vera, Cauliflower, Gouqi Tou and Artemisia.
Fruit: longan, papaya, hawthorn
What should I eat in the first trimester?
The principle of pregnant women's early diet should be to supplement vitamins, protein, iron and other trace elements and minerals. For greasy and appetite-suppressing foods, it is unnecessary to eat them reluctantly. Apples, peaches, milk, soybeans and other foods are very suitable for early pregnancy diet.
1, foods rich in calcium, such as milk; 2. Neutral fruit; 3. Vitamins and minerals; 4. Foods rich in iron; 5, rich in protein food, such as fish, eggs, all kinds of seafood.
Fruits: apples, peaches, apricots and pineapples.
Dairy products: milk, yogurt, pregnant women's milk powder.
Bean products: soybean, soybean milk, tofu, dried tofu.
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Color recipes help pregnant mothers to stimulate their appetite and relieve morning sickness. What to eat in the first trimester to protect the fetus?
Early pregnancy is the most vulnerable time for the fetus, so pregnant mothers should eat more food to protect the fetus to avoid miscarriage and abnormal fetal development. Fetal protection foods include spinach, milk, animal liver, potatoes, fruits, tomatoes, fish and so on. Mothers in early pregnancy can eat more.
You should eat more spinach. It's the best vegetable to protect the fetus.
Eat more spinach or take folic acid tablets 2 months before pregnancy. But spinach also contains a lot of oxalic acid, which will interfere with the absorption of trace elements such as iron and zinc. Spinach can be blanched with boiling water, and most of the oxalic acid will be destroyed.
Don't forget to eat the best food to prevent premature birth-fish.
The survey found that the probability of premature delivery was only 1.9% when eating fish once a week during pregnancy, while the probability of premature delivery of pregnant women who never ate fish was 7. 1%.
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Warm soup allows pregnant mothers to recuperate their intestines and stomach with light porridge after prenatal care in winter. Selected recipes for early pregnancy
Early pregnancy is the stage of the development and formation of the baby's main organs. Pregnant mothers should provide their babies with adequate nutrition, especially the intake of vitamins and minerals. The recipes recommended below, celery, cashew shrimp, yam, corn, lotus root sparerib soup, broccoli and shrimp spaghetti, and milk sweet potato paste, not only can provide comprehensive nutrition for pregnant mothers, but also contain a lot of vitamins, minerals and dietary fiber that can effectively supplement the human body.
Recommended recipe 1: celery cashew shrimp
Composition:
Celery, shrimp (red), cashew nuts, salt 5g, chicken powder 2g, ginger 5g, pepper 2g and vegetable oil 2g.
Exercise:
1. If it is raw cashew nuts, first heat the pot, pour some oil, stir fry slowly and continuously with low fire, and stir the cashew nuts until they are cooked and fragrant. Cooked cashews can omit this step.
2. After the shrimps are washed and dried, marinate them with a little cooking wine, white pepper and a little salt for 20 minutes.
3. Wash celery and cut into sections.
4, the pot is hot, pour in the right amount of oil, saute the ginger slices, pour in the shrimps and fry them, and remove them for later use.
5. Heat the pan and pour some oil. When the oil is hot enough to smoke, add celery and stir fry, then add shrimp and stir fry, then add salt and chicken powder to taste. Add cashew nuts to the pot and stir-fry slightly.
Efficacy:
This celery cashew shrimp is delicious, crisp and refreshing, and its rich ingredients can provide comprehensive nutrition for pregnant mothers.
Recommended recipe 2: yam, corn, lotus root and sparerib soup
Composition:
1 pork chop, 250g lotus root, 250g yam, 1 sweet corn, 2 pieces of ginger and 8 bowls of water.
Exercise:
1, chop the ribs, boil them in water, remove floating foam and blood, and then rinse them with clear water for later use.
2. Cut the hob block after peeling the yam.
3. Cut the hob block after peeling the yam.
4. Cut sweet corn into pieces and prepare 2 slices of ginger.
5. Pour the ribs, ginger and water into the soup pot and bring to a boil. Put yam, lotus root and corn into a boiling soup pot, bring to a boil and turn to low heat for 2 hours.
6. Season with salt.
Efficacy:
Lotus root contains a lot of starch, vitamins and minerals. Rich in nutrition, light and refreshing. It is a good plant medicine for removing blood stasis and promoting new growth. It can strengthen the spleen and stomach, moisten and nourish yin, promote blood circulation and remove blood stasis, clear heat and promote lactation.
Recommended recipe 3: Spaghetti with Shrimp and Broccoli
Composition:
Broccoli, shrimp, pasta, butter, minced garlic, pepper, salt, milk.
Exercise:
1. Remove the head, shell and thread of fresh shrimp, clean it, and use kitchen paper to absorb water. Wash broccoli and cut it into small flowers. Boil water in a pot, add spaghetti and add some salt.
2. Cook for 8- 10 minutes until the noodles are cooked, remove them in cold water and soak them.
3. Continue to blanch the broccoli in the water of the noodle pot for 30 seconds, remove it in cold water and cool it, then drain it for later use.
4. Cook the butter in a small pot, first add the shrimps, stir-fry until the shrimps change color, and serve.
5. Continue to stir-fry minced garlic in the oil in the pan, add broccoli and stir-fry evenly, then pour in shrimps and stir-fry together.
6. Add whipped cream (or milk), less than half of the ingredients, add pepper, mix well, cover and cook for about 1 minute.
7. Finally, after the soup is slightly thickened, add the cooked pasta, add salt, and stir evenly with chopsticks. After the soup is thickened, turn off the fire and eat.
Efficacy:
Broccoli is rich in ascorbic acid, which can enhance the detoxification ability of the liver and improve the immunity of pregnant women.
Recommended recipe 4: milk sweet potato paste
Composition:
Sweet potato 1 piece, milk powder 1 spoon.
Exercise:
1. Wash and peel the sweet potato.
2. After the sweet potato is steamed, put it into a blender and stir it into a paste.
3. Mixed milk powder.
4. After the milk powder is ready, pour it into the sweet potato mud.
5. Stir evenly with a blender again.
6. Put the stirred sweet potato paste on the plate.
Efficacy:
Sweet potato contains dietary fiber, carotene, vitamins A, B, C, E, potassium, iron, copper, selenium, calcium and so on. With high nutritional value, it is the champion of "Top Ten Best Vegetables" selected by the World Health Organization. Eating more milk and sweet potato paste can effectively supplement human dietary fiber and vitamins.