How should I eat during pregnancy?
Many expectant mothers will face the problem of excessive weight gain during pregnancy. How to eat during pregnancy is better?
In the early pregnancy, the baby is still very young, and some pregnant mothers can't eat too much because of the early pregnancy reaction, so the weight gain of pregnant mothers at this stage will not be too much, generally increasing by about 0.5- 1kg. However, the first trimester is a critical period for the development of embryonic central nervous system and cardiovascular system, so pregnant mothers must pay attention to supplementing folic acid and vitamins. If the early pregnancy reaction is serious in the first trimester, resulting in malnutrition and affecting the development of the baby, it is necessary to intervene in time.
At the beginning of the second trimester, the appetite of pregnant mothers began to improve. At this stage, we should pay attention to the fact that the food we eat should be rich in protein, fat, sugar, vitamins and trace elements, but we should not make excessive supplements to avoid overnutrition. The weight gain in the second trimester is generally 4-5kg.
The third trimester is the fastest stage of fetal development, so we should pay attention to eating foods rich in protein and vitamins, and control the intake of fat and sugar. The appropriate weight gain in the third trimester is 5-6kg.
Recommended recipes for long pregnancy and no meat.
Winter melon and fungus soup
Raw materials: 500g of wax gourd, 50g of lean meat150g, 20g of edible fungus, 0g of edible mushroom15g, 2 slices of ginger, 5g of onion, 0g of oil10g, 5g of salt.
Production method:
1, lean meat slices; Wash the wax gourd and cut it into 2 ~ 3 cm thick pieces; Wash mushrooms and fungus and shred them.
2. When the oil in the pot is heated to seven minutes, at the same time, add the meat slices and stir fry, and add water to boil after discoloration.
3. Add wax gourd, auricularia auricula, mushrooms, ginger slices and onion segments, simmer for 20 minutes, and finally add salt to taste.
Health tip: Auricularia auricula has high nutritional value, rich in cellulose and a special plant gum, which can promote gastrointestinal peristalsis and reduce the absorption of fat in food. This recipe is delicious and healthy.
Kelp tofu soup
Ingredients: tender tofu 1 block, kelp knot 1 00g, white mushroom 50g, dried shrimp10g, concentrated chicken juice1tablespoon, and proper amount of chicken powder.
Production method:
1, cut tofu into small pieces, cut kelp knots into rhombic pieces, and slice white mushrooms.
2, add 500 ml of water to the pot to boil, add concentrated chicken juice, stir well.
3. Put the cut tofu in the soup. Bring to a boil over high heat and turn to low heat. Add kelp slices. Add dried shrimp and white mushroom slices, stir well, cook for 3 minutes, and add chicken powder.
Health tips:
1, choose tender tofu, the taste will be more smooth and tender. In addition, kelp should be cleaned, otherwise there will be fine salt sand, which will affect the taste.
2, if there is no concentrated chicken juice, you can use broth instead, which is also very delicious.
Multicolored porridge
Raw materials: 50g of papaya, 50g of strawberry, 50g of banana, instant cereal10g, formula milk 150cc.
Production method:
1, wash all fruits, peel and remove pedicels, and then cut into small pieces.
2. Add the instant cereal to the formula and stir until it is soft, then add the diced fruit.
Reminder: If you want not to be too obese during pregnancy, it is best to combine exercise. It is a good choice to take more walks!
Eating 6 kinds of food during pregnancy is nutritious without getting fat.
If you are worried that your weight can't be controlled during pregnancy, and you are afraid that your nutrition can't keep up, you may wish to eat the following foods:
1, cereal
In order to have a vibrant morning, change the biscuits and fried dough sticks for breakfast into porridge! Why? Because cereal can not only keep you energetic all morning, but also lower your cholesterol level. Don't choose those sweet and refined cereals. It's better to be natural without any sugar or other additives. You can add some nuts, raisins or honey to the cooked porridge according to your taste and preference.
2. Skim milk
When you are pregnant, you need to absorb about 1 times more calcium from food than usual. The calcium content of most foods is limited, so drinking more skim milk during pregnancy becomes your smart choice. Pregnant women should take about 1000 mg of calcium every day, and only 3 cups of skim milk (200 grams) can meet this demand.
3. Lean meat
Iron plays an irreplaceable role in the process of human blood transporting oxygen and red blood cell synthesis. During pregnancy, your total blood will increase to ensure that you can supply enough nutrition to your fetus through blood, so the demand for iron during pregnancy will increase exponentially. If the iron stored in your body is insufficient, you will feel extremely tired. It is particularly important to supplement enough iron through diet. Iron in lean meat is one of the main sources of this demand, and it is also the most easily absorbed by the human body.
4, adzuki bean
Red adzuki bean is also called red adzuki bean. Although it is hard in appearance, it will become very soft after being cooked, and it has a special sweetness. Adzuki bean is not only delicious, but also a kind of bean rich in iron (7.4 mg per 100 g), which is good for pregnant women and fetuses to supplement iron.
In addition, adzuki bean is a kind of food rich in folic acid. Eating more adzuki bean can promote lactation, and it is rich in dietary fiber. It is also a good helper when constipation is dry. You can cook porridge with adzuki beans, or you can cook it and make it into bean paste.
5. Nuts
Fatty acids in nuts are very important for fetal brain development, so pregnant mothers should eat them every day, and the intake should be controlled at about 28 grams per day, and it is recommended to eat them 1~2 hours after meals. If you have allergies, you'd better not eat peanuts, walnuts, etc.
6. Green leafy vegetables
Spinach is rich in folic acid and zinc. Cabbage is a good source of calcium. Reforming the raw materials of salad and adding some dark lettuce will definitely improve the nutritional value of this dish, because the darker the vegetables, the higher the vitamin content. You can also add some fresh vegetables to your soup or dumpling stuffing at any time.