1, the importance of zinc supplementation in pregnant women
1, the role of zinc: zinc is an essential trace element for human body, which directly participates in the cellular biological metabolism of human body.
2. Source of zinc: Foods rich in zinc include bananas, plant seeds (wheat germ, sunflower seeds, nuts, etc.), cabbage, etc.
3. Zinc intake or prepared supplement: Normal people need to supplement12 ~16 mg of zinc from their diet every day, and pregnant women need to supplement 20 mg of zinc every day.
4, the harm of insufficient zinc intake
If you can't take enough zinc, it will lead to abnormal differentiation of fetal brain cells and a decrease in the total number of brain cells. Newborns have low birth weight and even developmental malformation. At the same time, blood zinc level can also affect the contraction of pregnant women's uterus. Blood zinc level is normal, and uterine contraction is strong; On the contrary, uterine contraction is weak. Therefore, attention should be paid to the supplement of zinc to ensure the normal development of the fetus and the smooth delivery of pregnant women.
2. How to supplement zinc in early pregnancy?
Cumin squid
Raw materials: fresh squid 1 piece, white vinegar, cooking wine, cumin, chopped green onion, ginger slices and garlic.
Practice: Cut the squid open, take out the ink sac, peel off the skin, cut off the internal organs and rinse it clean. Cut squid into flower blades, blanch in boiling water, remove and drain. Heat the oil in the pan, add chopped green onion and ginger slices, then add squid and stir fry quickly, then add white vinegar, cooking wine and cumin, and stir fry the squid thoroughly.
Nutrition Tip: Squid is rich in protein, especially calcium, phosphorus, iron, selenium, potassium and sodium. It is very beneficial to baby's bone development and hematopoiesis. In addition, compared with other products, its zinc content is second only to oysters.
Fried squid shreds with green pepper
Take squid pieces, remove the film, wash, shred and soak in clean water; Wash green pepper, remove pedicle, remove seeds, cut into filaments, wash onion and chop.
Heat the oil in the pot, cook the cooking wine, add salt and chicken soup, bring to a boil, pour in shredded squid, cook it a little, and take it out.
Heat the oil in the pot to 50%, stir-fry the shredded green pepper, soy sauce, salt and vinegar for a few times, pour in the remaining chicken soup and squid, bring to a boil, thicken with water starch, add chopped green onion before taking out of the pot, and drizzle with sesame oil.
Fried squid rolls
Cut the cleaned squid into flower knives, scald it into rolls in boiling water, take it out and let it cool in clear water, put shredded onion and garlic into a bowl, and add cooking wine, salt, vinegar, pepper and broth to make juice.
Heat the oil in the pan, stir-fry the squid rolls quickly, and add the prepared juice to continue to stir-fry until the squid is cooked. Pour in sesame oil before cooking.
Longan pork heart
Production method: cut open the pig heart, remove the fat and fascia, then wash the longan meat and slice the ginger; Blanch pork heart in water, cool it, and then add longan meat, ginger slices and appropriate amount of water; Turn to low heat and cook, and adjust the taste.
Nutrition Tip: The best way to supplement zinc is food supplement. Longan pig heart can not only supplement rich zinc for pregnant mommy, but also has the effects of nourishing blood and invigorating qi, strengthening spleen and appetizing.
3. How much zinc should pregnant women take?
Zinc is an essential trace element for human body, and it plays an important role in human health. As experts say, zinc is "the spark of life and wisdom". Without zinc, there would be no growth and development.
Zinc is an activator of enzymes, which participates in the activities and metabolism of more than 80 enzymes in the body. It is closely related to the synthesis of nucleic acids and protein, the metabolism of sugars and vitamins, and the activities of pancreas, gonads and pituitary gland, and plays many important physiological functions. Zinc can stimulate cell division, which is an important substance to promote tissue growth, help wound tissue repair and benefit intellectual development. Therefore, zinc deficiency must not be ignored. So, how much zinc should pregnant women take every day to avoid zinc deficiency?
For normal people,10-15mg zinc needs to be supplemented every day, but pregnant women need to supplement zinc more than normal people, usually twice as much as normal people, that is, 25-30mg, because they are responsible for the nutritional needs of themselves and their fetuses, and the zinc content in their bodies will be in a critical state during pregnancy.
In order to ensure the health of pregnant women and fetuses, it is best for pregnant mothers to obtain zinc from food, such as lean meat, fish, walnuts, hazelnuts, melon seeds, etc., especially the closer they are to the delivery period, the more they should eat these foods with higher zinc content.