Choice of staple food and beans
Rice, millet, japonica rice, brown rice, corn flour, oats, wheat teeth, black rice, red beans and sweet potatoes are the main sources of energy, B vitamins and dietary fiber.
2. Choice of meat, eggs and milk
Lean meat, crucian carp, rabbit meat, beef, chicken, mutton, shrimp, shrimp skin, oysters, eggs, milk, animal liver, cod liver oil, etc.
3, the choice of vegetables
Tomatoes, bamboo shoots, mushrooms, carrots, kelp, garlic sprouts, Chinese cabbage, coriander, sweet pepper, etc.
4, the choice of fruit
Apples, strawberries, oranges, etc. , as well as hazelnuts, pine nuts, walnuts, sesame and other dried fruits.
5. Others
(1) Although oxalic acid in spinach affects the absorption of calcium and zinc, it can provide rich iron, so we should pay attention to its cooking methods and collocation.
(2) Hawthorn can stimulate uterine contraction, and pregnant women with history of spontaneous abortion and threatened abortion should not eat more during pregnancy; But you can eat more after delivery to help the uterus recover.
(3) Auricularia auricula can reduce the coagulation of blood, and it is prone to subcutaneous purple spots. Pregnant women should not eat more before labor.
Dietary taboo
1, eat less greasy food and sweets, with high calories and low nutritional value.
2, use less irritating spices, such as pepper, curry, mustard and so on.
Eating too much acidic food will change the pH of maternal blood and affect the growth and development of fetus.
4, edema will appear in the middle and late pregnancy. At this time, it is necessary to control the intake of salt and fast food with high salt content, such as tofu milk.
5. Alum in fritters contains aluminum, which is unfavorable to the development of fetal brain.
6, eating too many red dates will cause flatulence in the abdomen, pregnant women should not eat more, you can drink some red date soup.
7. The alkaloids in potato belong to steroidal glycoside alkaloids, mainly solanine and solanine. Its structure is similar to human steroid hormones, such as androgen, estrogen and progesterone. If pregnant women eat potatoes with high alkaloid content for a long time, if they accumulate in the body, it may lead to fetal malformation. It is best for pregnant women not to eat or eat less potatoes, especially potatoes that have been stored for a long time, germinated and moldy.
7, do not drink coffee, strong tea: because coffee can lead to infertility, osteoporosis, myocardial infarction, hypertension and fetal malformation; Tea may affect the absorption of iron by pregnant women.
8, no smoking: smoking will affect the oxygen supply of the fetus.
9, a small amount of drinking can promote sleep, relax and increase appetite, but excessive drinking will increase the burden on the liver and kidneys of pregnant women.
Reference diet
1, early pregnancy
Breakfast: japonica rice, oysters, sesame paste, spinach, tomatoes, eggs, etc. For example, oyster porridge, spinach mixed with sesame sauce, scrambled eggs with tomatoes and a glass of milk;
Dim sum: pears, such as stewed Sydney with rock sugar;
Lunch: rice, millet, mung bean sprouts, pork liver, crucian carp, chicken, etc. For example, rice, fried pork liver with bean sprouts, black fungus mixed with jellyfish, mustard tuber and shredded chicken soup;
Snacks: apples, pine nuts, pistachios and other nuts;
Dinner: Lycium barbarum, japonica rice, mushrooms, pointed bamboo shoots, mustard greens, etc. For example, wolfberry porridge, stir-fried three fresh vegetables and a glass of milk.
2, the second trimester
Breakfast: japonica rice, black rice, eggplant, etc. , such as black rice porridge, garlic eggplant, a glass of milk;
Dim sum: oranges or bananas;
Lunch: japonica rice, peas, broad beans, Jinhua ham, tofu, crucian carp, shrimp skin, eggs, etc. , such as bean rice, stewed crucian carp, fried tofu with shrimp skin and egg drop soup;
Dim sum: apples;
Dinner: rice, millet, bamboo shoots, beef, etc. Such as rice porridge, roast beef with bamboo shoots and a glass of milk.
3. Late pregnancy
Breakfast: seaweed, glutinous rice, eggs, lettuce, sesame sauce (or other sauces), carrots, spinach, pork liver, etc. For example, laver rice, spinach mixed with pork liver, and a glass of milk;
Dim sum: wolfberry and tremella soup, bananas;
Lunch: rice, millet, loach, tofu, celery, chicken, etc. , such as rice, loach stewed tofu, celery, chicken fillet;
Snacks: apples, pine nuts, pistachios and other nuts;
Dinner: peanuts, red dates, kidney beans, red beans, japonica rice, chestnut, Chinese cabbage, mushrooms, corn, green beans, tomatoes and so on. For example, eight-treasure porridge, roasted Chinese cabbage with chestnuts, three fresh mushrooms and a glass of milk.
Apples are rich in zinc, and fruit juice contains more zinc than oysters. American medical experts have found that if pregnant women are full of zinc during pregnancy, delivery will be quick and smooth with little or no pain. Zinc supplementation for pregnant women is not only beneficial to delivery, but also beneficial to the healthy development of the fetus. According to the determination, the iodine content of mature apples is 8 times that of bananas and 13 times that of oranges. Therefore, eating apples for pregnant women can supplement zinc and iodine, which is beneficial to the intellectual development of the fetus.
Apples are sweet and sour, which can stimulate appetite and promote digestion. In the early stage of pregnancy, most people will vomit. Eating apples for pregnant women who vomit during pregnancy can not only supplement nutrients such as vitamin C, but also adjust the balance of water, salt and electrolyte to prevent acidosis caused by frequent vomiting.
Some pregnant women will have pregnancy-induced hypertension syndrome in the second and third trimester of pregnancy. Apple contains more potassium, which can promote the excretion of sodium salt in the body, and has a good effect on patients with edema and hypertension. According to Japanese research, people who eat three apples a day keep their blood pressure relatively normal.
Constipation is one of the three major symptoms during pregnancy. Apples are rich in cellulose and organic acids, which can easily promote gastrointestinal peristalsis, increase the volume of feces, make them soft and easy to discharge, and can effectively prevent constipation.
1. Caffeine-containing beverages and foods: representative: coffee and coffee products.
Symptoms: Pregnant women will have nausea, vomiting, headache, rapid heartbeat and other symptoms after drinking a lot.
Consequence: Caffeine will also enter the fetus through the placenta, affecting development.