Autumn diet during pregnancy, these foods are healthy
In the fall, many families will prepare a variety of tonic soup for the mother-to-be and start to subsidize the autumn fat. But the mother-to-be is not necessarily digested oh, more afraid of long meat not long fetus. So the diet during pregnancy to maintain a balanced nutrition is good, too much is not enough, but the following kinds of food or need to supplement the reinforcement, take a look at what is ther
1. green leafy vegetables can not be missing, folic acid supplementation to pay attention to
What exactly is folic acid? Folic acid is a B vitamin, which is essential for cell growth and tissue repair, and is an indispensable nutrient during embryonic development to prevent fetal neural tube defects, so mothers-to-be must pay attention to folic acid supplementation.
Pregnant mothers should start taking 400µg of folic acid supplements daily from the first trimester of pregnancy preparation and continue throughout pregnancy. In addition to supplements, green leafy vegetables are also rich in folic acid, so it is best for pregnant mothers to ensure that their diet includes more than 500g of green leafy vegetables daily.
2. Pregnant women need to rely on iron and zinc foods to help replenish their blood
Some mothers-to-be always feel tired and weary, pale, it may be a lack of iron trouble.
Iron is an important trace element that constitutes hemoglobin and improves cellular immune function, and also affects the intellectual development of the newborn. As the fetus grows, a pregnant mother needs to consume 15mg/day of iron in early pregnancy, 25mg/day in mid pregnancy and 35mg/day in late pregnancy. As you can see, the mother's iron intake requirement is getting higher and higher during her pregnancy.
Since plant-based iron is less absorbed, eating vegetables alone is not enough. Mamas can take iron supplements from such as animal blood, animal liver, and lean meat from livestock, which have a higher absorption rate.
3. Calcium supplementation with vitamin D, strong bones and no back pain
During the growth and development of the fetus, especially the development of skeletal tissues, calcium needs to be drawn from the mother's body. In the middle and late stages of pregnancy, pregnant mothers need to increase their calcium intake by 200mg per day, and 500ml of milk per day can basically meet their calcium needs. Of course, you can also eat more calcium-rich foods, such as shrimp, kelp, sea rice, fish and shrimp, milk, soybeans and soy products to supplement.
4. unsaturated fatty acids, eat some deep-sea fish to supplement
Some mothers-to-be may not know much about unsaturated fatty acids, but we've all heard of DHA. The brain development of the fetus can not be separated from the famous DHA and ARA, they are unsaturated fatty acids. But these two components can not be directly synthesized in the body, must be ingested through food.
ARA is widely distributed in vegetable oils and nuts, while DHA is only found in a few foods such as fatty fish, fish oil and seaweed. It is recommended that pregnant women consume moderate amounts of nuts and fish with low mercury content, such as salmon, cod, catfish, yellowtail, sardines, and anchovies, on a weekly basis. In the absence of conditions to eat fish, you can also use supplements.
5. To have a good appetite, vitamins A and B6 are crucial
Many mothers experience pregnancy vomiting in the early stages of pregnancy, and all the things they eat to supplement their nutrition are vomited up. Don't be afraid, supplemental vitamin C and vitamin B6, can relieve pregnancy vomiting, help the mother-to-be to run away from pregnancy vomiting as a roadblock, better absorption of nutrients, to help the baby development and growth. It can be supplemented by eating peppers, cauliflower, cabbage, tomatoes, lemons, bananas, carrots, etc.
6. Eat iodine-containing foods in moderation for normal fetal development
Although the salt we usually eat now contains iodine, the pregnant mother needs more 75µg per day than the average adult, so just consuming iodized salt cannot satisfy the amount of both the mother-to-be and the baby, so it is recommended to eat seafood once or twice a week as a supplement, such as seaweed, wakame, nori and tamari.
What foods should not be eaten by pregnant women What are the dietary contraindications for pregnant women?
I believe we all know that pregnant women need to be especially careful about what they eat, which foods are not suitable for pregnant women to eat? Once you eat the wrong food not only cause harm to pregnant women, but also to the health of the baby! So these pregnant women can not eat food must understand clearly Oh, look at the small collection of these unfavorable pregnant women's food to everyone!
1) Avoid high sugar diet
Pregnant women with high blood sugar are prone to give birth to overweight fetuses, which may also lead to congenital malformations of the fetus and toxemia of pregnancy.
2) Avoid high calcium diet
Pregnant consort blindly high calcium diet, drinking a lot of milk, plus taking calcium tablets, vitamin D, etc., is harmful to the fetus. If a pregnant woman takes too much calcium, the fetus may get hypercalcemia, and after birth, the affected child will close the fontanelle too early, the jawbone becomes wide and prominent, which is not conducive to healthy growth and development.
3) Avoid high-fat diet
If pregnant women have a high-fat diet for a long time, it will definitely increase the risk of fetal cancer of the reproductive system. Long-term high-fat food will increase the concentration of bile acid and neutral cholesterol in the large intestine, and high-fat food can increase the synthesis of prolactin, which will lead to breast cancer, which is not good for the health of mother and child.
4) Avoid high egg diet
A diet high in protein will affect the appetite of pregnant women and increase the burden on the gastrointestinal tract, easily causing bloating, loss of appetite, dizziness, fatigue, etc.
Recipes to calm the fetus in early pregnancy
Every pregnant woman is restless and nervous in the early stages of pregnancy, and every mother and father-to-be is happy and worried that the fetus in the early stages is very unstable! So what should pregnant women do to protect the fetus? Today, I will teach you several kinds of food to calm the fetus, fathers-to-be come to learn it!
Sangji boiled egg
Nutritional analysis: It has the effects of nourishing the heart and calming the nerves, nourishing yin and moisturizing dryness, relieving miscarriage and antiemetics.
Production Method
①Put eggs and mulberry into a pot, add an appropriate amount of water and cook together.
② After the eggs are cooked, take out the eggs, peel off the shell, put the eggs in the pot and cook for a while, then eat the eggs and drink the soup.
Ginger Pork
Nutritional analysis: This dish has the effect of appetizing, strengthening the spleen, and preventing vomiting.
Production Method
① Wash the shallots and cut them into pieces for later use; cut the lean meat (peeled lean meat) into 6 cm long, matchstick-thick filaments; wash the ginger (fresh ginger), peel and cut into filaments Then soak in cold water, pull out the spicy taste, and control the moisture.
②Sit the stir-frying spoon over high heat, put the net oil and heat it up, add the shredded pork, add the chopped green onion, stir-fry until it turns white, cook the cooking wine, gluten free soy sauce, add MSG and salt to taste, add the shredded ginger and stir-fry until it tastes good, pour the sesame oil out of the spoon Load flat plate.
