When I learned that she was pregnant, the expectant mother was full of anxiety and nervousness in addition to being happy and longing, and was particularly concerned about diet and nutrition -what could pregnant women eat, what pregnant women should eat, how much pregnant women should eat, when pregnant women should eat, when pregnant women should eat, when pregnant women should eatMake up XX … These questions have caused many expectant mothers.
In fact, expectant mothers should not be scared by some "title parties" and maintain a reasonable dietary structure to give the baby a sufficient nutritional care.
How to arrange the diet of pregnant mothers is reasonable?
The dietary arrangement of expectant mothers during pregnancy should also pay attention to the following 5 points
1. Supplement folic acid, often eat iron -rich foods, and choose iodized salt.
2. Those with severe pregnancy can eat a small amount to ensure foods that contain necessary amounts of carbohydrates.
3. Increase the intake of milk, fish, poultry, eggs, and lean meat in the middle and late pregnancy.
4. Moderate physical activity to maintain a suitable weight gain during pregnancy.
5. Smoke alcohol, nourish new life, and actively prepare breastfeeding.
Although the form has clearly listed the recommended consumption of various types of food, maybe you still have the following questions ↓↓↓
The pregnancy vomiting is very serious, and even lighter, will the baby insufficient nutrition?
Please don’t worry too much.
The growth rate of fetal fetuses in the early pregnancy is relatively slow, and the nutritional nutrition is not much different from before pregnancy.As long as you keep a light and refreshing and nutritious diet, eating less meals will not affect the development of the fetus.But you must also ensure that you can take carbohydrates with a daily intake of not less than 130g. You can choose foods such as: rice, steamed buns, bread biscuits, etc.
Feelings of B -family vitamins can help you slow down discomfort. Miscellaneous grains, meat, beans, and dark vegetables are all good sources of B vitamins.
When you smell the fishy smell, you want to vomit. Do you have to eat health products to make up DHA?
Yes, but it is the first way to push the feeding.
You can improve the method of cooking and avoid fried or greasy methods.DHA’s best food source is fat -rich deep -sea fish, such as salmon, cod, sardines, phoenix, etc. It is best to eat 2 to 3 times a week;Said safer, such as salmon and sea bass.Followed by shellfish, the α-linolenic acid contained in nut walnuts can also be converted into DHA within the human body, but walnuts cannot be eaten more, 3-5 daily.
Recommended by the Chinese Nutrition Society: The appropriate intake of daily daily DHA during pregnancy is 200 mg.
The expectant mothers only eat sea fish only 2-3 times a week, and they cannot fully guarantee that they can get enough DHA every day.(For example, 100g of fish can provide about 250mgdha).It is recommended that you drink two cups of mothers with high levels of DHA every day to help you easily reach the level of DHA recommended by the authoritatively recommended by the Chinese Nutrition Society and support the growth needs of the baby.
Specific mothers with severe pregnancy reactions can properly supplement vitamin B1, B2, B6, and vitamin C, which will help reduce the symptoms of early pregnancy reactions.
Eat more meat after pregnancy, the baby grows healthier?
Not completely right!
Pregnant women should increase high -protein foods such as meat, eggs, and fish, but the appropriate amount should be, not as much as possible.
The total of 50g of fish, poultry, eggs, and lean meat is added every day in the second trimester, and an increase of about 75g in the third trimester.The intake of staple foods and vegetables should also increase accordingly, so as to ensure sufficient energy and vitamins, and ensure that the increased protein can be better absorbed.
Is the earliest calcium supplement during pregnancy?
wrong!
If you can always guarantee that you can take enough calcium through dietary intake every day, such as drinking 300-500 ml of milk every day, eating seafood, especially shrimp skin, soy products and other rich foods, you can consider increasing calcium in the middle of pregnancyAct.
If the food you usually eat is not rich in calcium, or an junior pregnant mother over 35 years old, you need to start calcium supplementation in the early pregnancy.
When did I start iron?
If there is no iron deficiency before pregnancy, the balanced diet is maintained in the early pregnancy, and iron replenishment will be started in the middle and late pregnancy.
Animal blood, liver and red meat are rich in iron content, and the absorption rate is also high; the iron absorption rate in plants is low, and the content is not as high as animal food.
