Dietary Nutrition Guidelines for Pregnant Women of Different Pregnancy
What should I eat when I am pregnant? Do I need to control body weight? Does my food need to increase? What nutrition problems should we pay attention to during different stages of pregnancy? Today, I will answer your questions.
First, early pregnancy, correct treatment of early pregnancy reaction
1. Light and palatable meal. About half of women have different degrees of early pregnancy reaction in the early pregnancy. With the gradual formation of the placenta and the increase of the uterus, due to changes in the endometrium and hormones, pregnant mothers often get nausea after getting up early in the morning or after eating. , vomiting, loss of appetite.
At this time, encourage small meals and active eating. Ensure the intake of carbohydrates, so as to avoid accumulation of ketone bodies in the blood due to hunger, adversely affect the development of the fetal brain. Should choose a light and palatable meal, you can add a variety of taste options. Most mild vomiting usually disappears after 12 weeks of gestation. Severe vomiting is recommended. In addition, expectant mothers should pay attention to avoid anxiety, let it be natural, and maintain a pleasant attitude.
2. Pregnancy Tips:
1. Eat high-energy low-fat snacks after getting up, such as soda crackers and toast;
2. Small meals, prevent fasting, choose foods rich in protein and carbohydrates;
3. Avoid greasy, tasting and easily flatulence foods;
4. Water is added between meals, and the amount of meals is limited;
5. Take vitamin B6 properly to reduce the symptoms of morning sickness;
6. Smell lemon mint or mouth sour, lemon, ginger suppress nausea;
7. Supplement with multivitamin and mineral tablets.
Early pregnancy diet considerations
Do not increase calories during the first trimester, and take the usual amount. It is very important during this period that we must take good nutrition such as protein and calcium. In addition, in order to ease morning sickness, eating more salads and drinking more juice will help.
1, full intake of quality nutrition: mothers must be a day than the adult women must have a calorie 2000 calorie intake of 150 more calories. The extra calories are equivalent to half a bowl of rice; what matters is that the nutrients in the food are averaged so that it is an excellent diet. The protein intake needs to be increased to 75 grams, and it is very important to take it every day. Proteins must be ingested from early to late pregnancy, because the development of the fetus, placenta, uterus, breasts, etc. requires a large amount of protein. If it is a vegetarian, it must be supplemented.
2. Nutritional measures for alleviating morning sickness: At the beginning of morning sickness, digestive deficiencies can eat foods that can cause appetite, but do not eat too much at once, and small meals are better. Especially when you get up in the morning or when you have an empty stomach, morning sickness can be worse, so don’t have an empty stomach and eat some simple cookies or toast. Afraid of smelling food, cold food does not smell like hot food, and it is easier to import. With light and sour foods, cold tofu, cold noodles, jelly, salad, etc., even if severe morning sickness, you can eat without burden. If you drink too much water, the gastrointestinal function will become weak, and morning sickness will be more serious. Therefore, it is best to drink a small amount of ice water, or use a little ice to quench your thirst.
Second, during the second trimester, the best nutritional correction period
1. Properly increase nutrient intake. The second trimester refers to the 13th week to 27th week of pregnancy. It is the best time to correct, make up, adjust, and supplement the nutrition. It can correct electrolyte imbalance caused by vomiting in early pregnancy, compensate for the loss of early nutrients, and adjust the body's nutritional status. At the same time, it is also a period of rapid fetal growth and development, the demand for various nutrients will increase accordingly, so pregnant mothers need to be rich in nutritional supplements, such as protein, carbohydrates, vitamins and minerals. The morning sickness has disappeared during this period, and the appetite of expectant mothers is restored. It is necessary to fully absorb the nutrition, but do not consume too much carbohydrate foods. It is necessary to fully ensure the intake of calcium, phosphorus, iron, iodine, protein, and vitamins, and appropriate Increase dietary fiber-rich foods such as coarse grains to promote intestinal motility.
2. Focus on the intake of calcium, iron, zinc, and iodine. The baby's blood needs to absorb iron, protein, porphyrin, etc. from the mother's blood to make it. Therefore, the mother's consumption of iron during pregnancy will increase. At the same time, he will face the problem of blood dilution during pregnancy, which will cause the decrease of red blood protein in blood. Iron is an important element in the formation of red blood cells. If hemoglobin continues to decline, it will cause the body's immune system to decline, leading to fetal malnutrition and stunting.
Iron-rich foods include animal liver, heart, kidney, egg yolk, lean meat, seaweed, black fungus, pumpkin seeds, sesame seeds, soybeans, and green leafy vegetables. By mixing animal and plant foods, the absorption rate of iron can be increased. Because foods rich in vitamin C can promote the absorption of iron. The Chinese Nutrition Society recommends that 25 mg of iron be taken daily during the second trimester. Animals were consumed 2 to 3 times a week for liver.
In the second trimester, the mother's body accelerates the absorption and storage of calcium. If calcium is not available, the mother will use calcium in her own bones to reduce her calcium and induce cramps or tetany. Osteoporosis and osteomalacia occur. Maternal calcium-deficient children are prone to congenital rickets. Vitamin D can prevent congenital rickets, assist calcium absorption, strengthen baby's bones and teeth, and reduce pregnancy complications of pregnant women.
The calcium supplementation process should pay attention to the following two aspects: First, intake of calcium-rich foods, such as dairy products, seafood, soybeans and soy products, dark green leafy vegetables, etc.; Second, increase outdoor activities, accept ultraviolet light The irradiation causes the body to produce vitamin D that promotes calcium absorption. The Chinese Nutrition Society recommends that 1,000 mg of calcium be taken daily during the second trimester.
The lack of sufficient zinc and iodine in the fetus can affect fetal bone growth, resulting in intrauterine growth retardation and decreased immunity. It is recommended that expectant mothers eat 1 to 2 times a week zinc- and iodine-rich seafood to meet the body's needs. The Chinese Nutrition Society recommends that 165.5 mg of zinc and 200 g of iodine be taken daily during the second trimester.
3. To nutrition, but also "pregnant". In the process of the fetus's mother's delivery, not only strong uterine muscle contraction is needed, but also the entire body of the mother needs full participation. A healthy body, good physical strength, and moderate emotional control will help the maternal delivery process to proceed smoothly. The proper exercise of pregnant women is actually the fetus exercise prenatal education, pregnant women exercise will make the amniotic fluid shaking, shaking the amniotic fluid can stimulate the fetal body skin, like a massage to the fetus, these are very conducive to fetal brain development.
The exercise points in the second trimester are light. Suitable sports include swimming, pregnant gymnastics, slow dance, and yoga for pregnant women. Swimming improves cardiopulmonary function, increases body flexibility, and increases physical strength. Pregnancy exercise is currently the most common exercise, the movement should be mild, each pregnant woman's exercise, frequency and range of movement should pay attention to self-control, and follow the guidance of medical personnel. In the event of any pain, shortness of breath, bleeding, water breakage, or abnormal fetal movement after exercise, exercise should be stopped immediately and timely.
4, mid-pregnancy recipes
Oyster rice
Materials: 200 grams of oysters, 1 bowl of rice, 2 Mushrooms, 1/3 carrot, 1 tablespoon of soy sauce, 1 tsp of sesame oil, 1 tsp of salt, and a proper amount of green onion.
Method: After the oysters are rinsed in salt water, drain them for use. Cut Shiitake Mushrooms and carrots. Hot sesame oil in the pot, put the rice, mushrooms, carrots and saute, add soy sauce. After the stir-fried rice dries out, put oysters on the top and chop it again. Put it in a bowl and sprinkle it with green onion.
Mushroom chicken porridge
Materials: 1 piece of chicken, 2 pieces of fresh mushrooms, 100 grams of rice, proper amount of starch, proper amount of salt, a small amount of sesame oil, and the amount of shallot.
Practice: Mushrooms soak soft pellets, chicken breast meat cut into small pieces with cornstarch for 10 minutes. Casserole rice and add appropriate amount of water, adjust the time to boil, turn the simmer, add chicken and mushrooms. After the porridge is cooked, add a little sesame oil, appropriate amount of salt, and sprinkle with shallots.
Third, the third trimester, a balanced and beautiful mood
1. Reasonable nutrition, moderate weight gain. The third trimester refers to the 28th week of pregnancy until delivery, which is the period when the fetus grows fastest. The maternal metabolism and tissue growth also reach the highest. This period of nutritional supplements is still based on the principle of balanced diet, in the choice of food should be less high quality, rich and diverse. Appropriate increase in foods rich in protein, inorganic salts and vitamins, but the heat can not increase too much, so as to avoid excessive weight gain, giving birth more difficult. In addition. In the third trimester of pregnancy, mothers and mothers are subjected to pressure from the uterus and have a tendency to lose appetite. Therefore, it is advisable to choose easily digestible food and eat it several times. At this time it is also easy to have symptoms of anemia and calcium deficiency, to take enough iron and calcium. At the same time, it should not eat more fruits with high moisture content and excessive intake of salt, to avoid causing edema symptoms.
2. And mind, welcome baby. Through a long process of pregnancy, we are about to usher in childbirth. However, many expectant mothers often have a series of psychological problems such as nervousness, anxiety and anxiety during the third trimester. Bad mood not only affects fetal movement, but also affects the normal development of the fetus. When pregnant women are uneasy, the number of fetal movements will be three times more common than normal, up to a normal 10 times. If the fetus is uneasy for a long time and has excessive physical exertion, it is usually about 1 kg lighter than the average baby at birth.
If the mother's emotions during her pregnancy are suppressed for a long period of time, the baby is often born with dysfunction of the body, especially in the digestive system. Therefore, it is very important to maintain a good mood during pregnancy. At this time, expectant mothers need more understanding and support from their families, so that a good mood will accompany you through the last pregnancy.
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