Pregnant women in the first month generally feel relaxed and have no special discomfort, but this period is very important for the development of the fetus, so the nutritional intake of expectant mothers cannot be relaxed. This month, pregnant women's nutritious diet should be rich in folic acid, protein, vitamins and minerals, and the diet should be light and delicious. The nutrients contained in food are as follows:
1, protein. Some expectant mothers will have nausea in the morning at the end of the month, so they can take some protein in the morning, such as warm milk and soda biscuits, to relieve the symptoms. The supply needs 60-80g/ day, mainly from fish, milk, bean products, meat, eggs and so on.
2. carbohydrates. Simple carbohydrates such as sucrose, glucose, fructose and lactose can be quickly absorbed by the digestive tract, providing "emergency energy". The carbohydrate intake is 150g/ day, and the food mainly comes from sucrose and cereal crops.
3, folic acid. The intake is 400 micrograms per day. Food mainly comes from vegetables, such as green vegetables and cabbage, oranges, bananas, beef, animal liver and so on. In addition to eating fresh fruit raw, expectant mothers can also make some snacks with fruit.
4. The intake of vitamin C is 130mg/ day, and the food mainly comes from oranges, strawberries, kiwis, tomatoes, colored peppers and bean sprouts. Vitamin C is easily destroyed, so vegetables and fruits should be bought and eaten immediately. When washing fruits and vegetables, you must wash them quickly and then cut them, which can reduce the loss of nutrients.
5, iron. The intake is 25mg/ day, and the food mainly comes from animal liver and blood, lean meat, brown sugar, nuts, eggs, beans, peaches and pears. Expectant mothers should pay attention to phytic acid, oxalic acid, dietary fiber, tea, coffee and protein in milk, which will inhibit the absorption of iron, and try to eat them separately.
Pregnant 1 month should eat food.
Edible: 1 month pregnant, you should continue to supplement folic acid, at the same time, you should ensure enough calories and high-quality protein supply, and you should also take enough inorganic salts, trace elements and appropriate vitamins, such as calcium, iron, zinc, copper, iodine, vitamin A and vitamin D.
1, folic acid: lettuce, spinach, orange, strawberry, kiwi fruit, cherry, lemon.
2. Calcium: shrimp skin, bean products, sesame sauce, kelp, ribs and dark green vegetables.
3. protein: eggs, lean pork, chicken, rabbit meat, beef, fish, bean products, millet and beans.
Pregnant 1 month, no food.
Avoid eating: if you are pregnant 1 month, you should avoid eating the following foods: foods with the functions of promoting blood circulation and removing blood stasis and contracting uterus; Cold and slippery foods rich in alkaloids can easily lead to threatened abortion symptoms such as red leakage and abdominal pain.
1. Fruits: longan, hawthorn, litchi, almond and walnut.
2. Pickled products: bacon, pickles, smoked ham and sausages.
3, spicy products: pepper, clove, fennel, onion, ginger, mustard.
Recipes for the first month of pregnancy
After pregnancy 1 month, the pregnant mother has no obvious feeling. But this period is very important for embryo implantation and development, so the diet is different from that before pregnancy. At this time, folic acid, iron and protein should be supplemented. Recommend the detailed practices of the four major cuisines to teach you how to match food perfectly and get the nutrition you need at the same time.
Egg cakes
Composition:
Pork stuffing 100g, egg 1 piece, salt, soy sauce 1 spoon, cooking wine 1 spoon, half a teaspoon of sesame oil, starch 1 spoon and onion.
Exercise:
1, three parts fat and seven parts lean meat stuffing with chopped green onion.
2. Pour in the right amount of soy sauce and cooking wine. Add starch and salt.
3. Pour a little water and mix well.
4. Put the stirred meat stuffing into a bowl with a small spoon (or fixed with a mold) and flatten it.
5. Put a raw egg on it. Put the rudiment of egg patty into the steamer that has been put into SAIC, and steam it on medium heat 15 minutes.
Efficacy: Egg patties are suitable for all ages. The combination of eggs and pork can provide rich protein for pregnant mothers.
Corn juice
Composition:
Sweet corn, sugar, honey and cream.
Exercise:
1. After peeling and washing the sweet corn, cut the corn kernels along the corncob with a knife.
2. Pour the corn kernels into the pot, and then pour the water.
3. Skim off the foam after the fire is boiled, and cook for about 10 minutes on medium and small fire.
4. After cooling slightly, pour the corn and soup into the blender and stir the paddle.
5. Filter the beaten corn syrup.
6. Pour the corn juice into the cup, and then add honey or sugar according to personal taste.
Efficacy: Corn contains a lot of vitamin E, which can enhance people's physical strength and endurance. Eating corn products often can improve immunity.
Potato thick soup
Composition:
200g potato, 50g onion, bacon 100g, 2 cloves garlic, chicken soup 1 piece, 50ml whipped cream, appropriate amount of chopped coriander, appropriate amount of chopped black pepper and appropriate amount of cheese powder.
Exercise:
1, bacon chopped.
2, onion shredded, garlic sliced.
3. Peel the potatoes and cut them into small pieces.
4. Fry the bacon in a dry pan until it is oily, and remove it after the surface is golden.
5. Add a little oil to the pot, saute garlic slices and onion, add potato slices and stir fry, add appropriate amount of water and chicken soup pieces and cook for 10 minute.
6, temporarily away from the fire, insert the stirring rod directly into the pot, and after dozens of seconds, it becomes an even and smooth thick soup.
Efficacy: Potato thick soup is rich in flavor, smooth and nutritious, and a delicious breakfast is accompanied by a few pieces of baked bread!
Shrimp and emerald tofu soup
Composition:
Tofu 1, shrimp (red), 2 eggs, peas (boiled), carrots, salt, starch, broth.
Exercise:
1, diced tofu, peeled shrimp, and cut the back to look good.
2. Dice carrots.
3. The eggs are scattered.
4. After the bone soup is boiled in the pot, add carrots, green beans, tofu and shrimps, and then pour in the egg liquid.
5. Finally, thicken with raw flour water, and the consistency of the soup is according to your own preferences.
Efficacy: Shrimp is nutritious, soft and easy to digest, which is beneficial to infants and the weak.
Recommended reading:
Diets in different stages of pregnancy 1- 10: Introduction of nutrition intake in different stages of pregnancy.
What nutrition should be supplemented in the diet during pregnancy and what to eat for two months?
What nutrition should be supplemented during pregnancy and what to eat during pregnancy?
What nutrition should I supplement during pregnancy and what should I eat for four months?
What nutrition should I supplement during pregnancy and what should I eat for five months?
What nutrition should I supplement during pregnancy and what should I eat for six months?
What nutrition should be supplemented during pregnancy and what to eat during pregnancy?
What nutrition should I supplement during pregnancy and what should I eat for eight months?
What nutrition should I supplement during pregnancy and what should I eat in nine months?