After her pregnancy, she was ecstatic and began to worry about her clothing, food, housing and transportation. She was afraid that she would have a little carelessness and would affect the fetus. Especially in terms of diet, only by eating and drinking can the fetus healthy development.Therefore, expectant mothers have a careful wish, hoping to eat what food can supplement nutrition and not let he get weight.
What do you eat during pregnancy and not gain weight?
From the perspective of nutrition, the main reason for the body to gain weight is too much carbohydrate and fat.Everyone knows fats, and pregnant women often ignore carbohydrates.
Carbohydrate is the steamed buns, rice, noodles and various sugars we often eat.After the carbohydrate is digested and absorbed by the human body, it will transform into glucose into the blood circulation, which will cause blood sugar to rise.Therefore, in order to increase nutrition during pregnancy, it will not allow pregnant women to grow too quickly. The following foods are recommended:
First of all, we must ensure the intake of staple foods such as steamed buns, rice, noodles, but do not eat more.
The protein content of fish is high, the fat content is low, the fish is delicate, and the nutrition is rich. It is rich in protein and unsaturated fatty acids, iron, vitamin B12 and other ingredients. These are the essential nutrition of fetal development.In addition, fish meat contains more phospholipids and amino acids. These substances play a good role in the development of the central nervous system of the fetus.
Beef is a high -protein, high -energy, low -fat meat. Pregnant women can supplement energy and not gain weight.At the same time, beef contains a variety of amino acids required by the human body, which can increase the resistance of pregnant women.
Milk contains a large amount of calcium and protein required for fetal growth and development. The Chinese Nutrition Society recommends that pregnant women drink 350 ml of milk a day.
Yogurt is a good choice for pregnant women, which can help pregnant women to increase the demand for protein and calcium. At the same time, probiotics in yogurt also help reduce the risk of complications during pregnancy.
The rich omega-3 fatty acids in seafood, especially the long-chain-3 fatty acid DHA and EPA, can help the fetal brain and eye development, so it is essential during pregnancy, but seafood during pregnancy is not too much. UsuallyIt is recommended that pregnant women eat only seafood twice a week.
Eggs are important sources of choline, and choline is essential for physical health, including brain development.Insufficient choline intake during pregnancy may increase the risk of neural tube defects and may lead to decline in fetal brain function.
8. Various miscellaneous grains and beans
Miscellaneous grains and beans include: millet, oatmeal, corn, brown rice, black rice, red beans, soybeans, mung beans, sweet potatoes, yam, pumpkin, potatoes, etc. all contain more vitamins and minerals.These foods can prevent the occurrence of diabetes and hypertension during pregnancy.
Among them, soybeans are the highest nutritional value in soybean, and soybeans are rich in protein, which are the main sources of high -quality plant protein.At the same time, it is rich in calcium, iron, phosphorus, potassium, sodium, etc., as well as vitamin A, vitamin E, minerals, and can well supplement the nutrients required by pregnant women and fetuses.In addition, soybean products can benefit blood and nourish deficiency, strengthen the spleen and dampness, and are very suitable for pregnant women with anemia.
And corn is also an indispensable food for pregnant women.Corn is rich in B vitamins, which can promote the healthy development of the fetus. Vitamin E in corn can help the fetus, which can prevent habitual abortion, and the corn contains a large amount of dietary fiber, Preventing constipation during pregnancy.
9. Fresh vegetables, fruits
Vegetables and fruits contain a large amount of dietary fiber and a variety of vitamins, which can increase the satiety of pregnant women and prevent constipation during pregnancy.It is recommended that pregnant women eat 600-800 grams of fresh vegetables and fruits per day.
Among them, Apple is called smart fruit. Apple is rich in organic acids, dietary fiber, vitamin A, C, B, E, PP, and various mineral zinc, phosphorus, potassium, magnesium and flavonoids, and other fragrances, as well as other fragrances.Material, these nutrients can meet the nutrients needed in the growth and development of the baby; it is also conducive to the physical needs of pregnant women.
In short, eating things during pregnancy pays attention to nutritional balance, and the combination of meat and vegetables to ensure sufficient intake of protein, vitamins, calcium, iron and other nutrients.Fresh vegetables and fruits and meat should be eaten with nutrition and help control weight.
Many pregnant women like to eat foods during pregnancy. They do not look at it if they do n’t like to eat. They have formed the habit of partial eclipse, which will lead to lack of nutrient elements such as iron and calcium, causing nutritional unevenness, and it will cause uneven nutrition.It can also cause obesity of your body.
In addition, pregnant women are fat, which is also related to the lack of exercise in the peaceful period of congenital genetic genes. Therefore, while paying attention to nutritional balance, they should also exercise in moderation.