What should pregnant women eat for breakfast?
Studies show that the lack of energy and nutrients intake caused by skipping breakfast is difficult to be fully supplemented from lunch and dinner. Therefore, you should eat breakfast every day, and eat breakfast well to ensure adequate energy and nutrients intake.
1, whole wheat products. Include porridge, graham crackers, whole wheat bread, etc. 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 20 ~ 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 1000 mg of calcium every day. Yogurt is also rich in calcium, and protein is good for gastrointestinal health.
3. Fruit. 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 the 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.
What is good for pregnant women to eat in Chinese food?
1 broccoli
Broccoli is a good food to help expectant mothers resist cancer and aging. It can provide antioxidant vitamin C and carotene for expectant mothers, and it is a good green vegetable. Expectant mothers can cook more broccoli for lunch, but it's great.
2. Fish
Fish is one of the best sources of protein for expectant mothers, and it is commendable that expectant mothers have a very high absorption rate of protein in fish. The cholesterol content in fish is very low, which will not bring some unnecessary hidden dangers to expectant mothers. Therefore, expectant mothers should not worry that eating fish to supplement protein will cause their cholesterol to be too high. Generally speaking, it is best for expectant mothers to arrange fish for lunch at least twice a week.
3. Onions
Onions can not only help expectant mothers remove the dirty things in their blood, but also help expectant mothers lower their cholesterol. They are also a good vegetable! It doesn't matter that some expectant mothers may not be used to onions, as long as they can cook other foods and add some onions to fry them together.
4. Tofu
Besides lean meat and fish and shrimp, tofu is also a good source of protein. At the same time, bean food contains a chemical called "isoflavone", which is an effective antioxidant, so expectant mothers often eat tofu and can also maintain beauty. Not only that, the source of tofu is very convenient, and the price is cheap. It is a food that expectant mothers must not let go easily to supplement protein. Mothers-to-be might as well put some tofu together when cooking soup.
5. Cabbage
The amount of vitamin C contained in cabbage is very rich. At the same time, cabbage is also rich in a lot of fiber, which can help your expectant mother promote gastrointestinal peristalsis and keep the digestive system of expectant mothers young and energetic.
6. Fresh fruits and vegetables
Expectant mothers must remember to eat some fresh fruits and vegetables one hour after lunch! Fresh fruits and vegetables are rich in carotene, vitamin C and vitamin E. Among them, carotene is the best element to help expectant mothers resist aging, which can maintain the health of human tissues or outer tissues of organs, while vitamin C and vitamin E can delay the aging of cells caused by oxidation, and are essential foods for expectant mothers to maintain beauty and absorb nutrition.
What should pregnant women eat for dinner?
During pregnancy, you need more calories and nutrients, so you can't eat three meals a day, and you can't eat too much for each meal. It is suggested to eat less and eat more meals, and distribute the diet reasonably, such as egg soup, soybean milk and cereal, which are all good. Be sure to eat less greasy, no spicy stimulation.
Pregnant women are prone to hunger at night, so they can supplement foods with high protein content, such as a glass of milk or oatmeal, a few biscuits, or boiled eggs. In addition, it is important to store dry food such as sesame paste, lotus root starch, biscuits and bread, and of course fruits, such as apples, are also essential.
Pay attention to pregnant women's diet at night:
1. In the first trimester of pregnancy, the fetus is still small and grows slowly, and there are not many nutrients requested from the mother. Mothers only need to add some foods containing more minerals and vitamins, such as vegetables and fruits, to their ordinary diet.
2. In the early stage of pregnancy, due to low blood sugar and elevated ketone bodies, pregnant women are prone to loss of appetite, mild nausea and vomiting. At this time, you can eat more foods containing more sugar, such as coarse rice, coarse noodles and sweet potatoes, in order to raise blood sugar and reduce ketone bodies. It is suitable to eat more fish during this period, because fish is nutritious, delicious and easy to digest, which is very suitable for pregnancy.
In order to prevent nausea and vomiting, we should eat less and eat more meals, eat less greasy and indigestible foods, and eat more light foods such as porridge and soybean milk. You can also eat a small amount of bread, biscuits and other snacks before getting up and going to bed. You'd better eat some porridge and side dishes if you add meals at night.