Dinner can neither eat nor eat, so how does a pregnant mother eat dinner?
Change concept
For families around me, if there is a pregnant woman, the whole family will be nervous. Parents and friends all think that eating more, filling more, and nutrition will be sufficient. In fact, it is more appropriate for pregnant mothers to increase their body weight by 12 kilograms during the whole pregnancy. If people are pregnant before they are pregnant, they must also reduce the rate of weight gain. Dinner is the easiest meal to eat more fat. Therefore, pregnant mothers must change their previous ideas. Only a reasonable diet is best for mothers and babies.
Different during pregnancy, different dinners
Early pregnancy
In early pregnancy, the fetus is relatively small, and the amount of appetite is almost the same in peacetime. The main concern is the combination of food. During this period, many pregnant mothers will have early pregnancy reactions, so the diet is dominated by light, easily digestible foods that can increase appetite. Pregnancy reactions easily lead to reduced food intake, which in turn may lead to the lack of B vitamins. The lack of B vitamins can aggravate the pregnancy reaction. Severe reactions can easily lead to lipolysis and ketoacidosis. Therefore, during this period, we should not unilaterally pursue food nutrition, we must take care of changes in eating habits caused by pregnant mothers' pregnancy reactions, eat fewer meals, and ensure daily intake of at least 150 grams of carbohydrates. Workplace pregnant mother according to breakfast, lunch and reasonable arrangements for dinner, to ensure adequate carbohydrate intake in order to protect the needs of fetal energy. Grains, potatoes, and fruits are rich in carbohydrates, and pregnant mothers can choose according to their own tastes. The dinner is preferably less greasy. Eat more vegetables, fruits, and milk properly to ensure the intake of B vitamins, especially folic acid.
Recommended dinner recipes: noodles + carrots, sweet peppers, fried pork + tofu fish head soup; snacks for the apple.
Nutrition Comments: Early pregnancy, pregnant mothers will appear early pregnancy reaction, soft noodles are conducive to digestion. Carrots are rich in beta-carotene and can be converted to vitamin A in the body. Vitamin A can maintain the health of epithelial cells and promote growth and development. In addition to being rich in β-carotene, sweet peppers also contain vitamin C and B vitamins, which can increase physical strength and relieve working pressure. B vitamins can also relieve early pregnancy reactions. Pork and tofu contain high quality protein. Tofu is also rich in calcium, fish contains vitamin D, the two are conducive to the absorption of calcium. The fish head is tender and contains polyunsaturated fatty acids, which is beneficial to the fetal mental development.
Late second trimester
Food intake In the second and third trimester, the reaction to early pregnancy disappeared and the food intake began to increase. From the second trimester, a daily increase of 200 kcal calories, 15 grams of protein, and 20 grams of protein during the third trimester. These two figures may be a bit confusing. In fact, half a gimmick (about one or two) plus one or two sauce beef (energy of about 234 kcal, protein is 20 grams) reached this requirement. For example, women with light physical labor need energy of 2,100 kcal before pregnancy and 200 kcal per day during pregnancy to reach 2300 kcal. Protein needs 65 grams before pregnancy, 15 grams during the second trimester, and 20 grams during the third trimester. According to such an increase, there is no need to eat or drink during pregnancy. The working mother's dinner can be properly increased according to the matching of breakfast and lunch food, fish, poultry, eggs, lean meat, if the breakfast, lunch, protein foods are more, dinner needs to be controlled.
Calcium Supplementation Mothers in the second and third trimester should also increase milk intake appropriately. At this stage, fetal bone growth begins to increase, and the need for calcium begins to increase. The “Reference intake of dietary nutrients among Chinese residents†suggests that the intake of calcium during the second trimester should reach 1,000 milligrams per day, and the intake of calcium during the third trimester should reach 1200 milligrams per day. Working pregnant moms can drink 250 ml of low fat milk for breakfast and bedtime according to such a quantity of request. You can also drink 250 ml of milk with 300 mg of calcium supplements to meet the calcium requirement for this period.
Iron supplements The intake of iron-containing foods should also be increased during the second trimester. From the middle of pregnancy, blood volume and hemoglobin begin to increase, and the fetus also needs iron reserves. At this time, pregnant mothers must eat more foods rich in iron. The blood, liver and lean meat of animals are rich in heme iron, which is beneficial to absorption and utilization. Eat more vitamin C-rich vegetables and fruits, because vitamin C is conducive to the absorption of iron. Therefore, pregnant mothers can arrange appropriate amounts of animal foods to match vegetables and fruits.
Recommended dinner recipes: rice rice + bean curd dried celery fried beef + steamed squid + garlic lettuce + cabbage pork bone soup; snacks for yogurt.
Nutrition Comments: In the second and third trimesters, increase protein and energy intake and increase calcium and iron intake. Rice bean rice can complement the proteins of cereals and beans. Tofu and fish are foods rich in high-quality protein and are rich in calcium. Celery contains iron and dietary fiber, dietary fiber can promote bowel movements, lettuce is rich in vitamin C, can promote the absorption of iron in celery. Beef also provides heme iron that is easily absorbed by the body. The entire menu is not greasy and nutritious.
Dinner Note 4 points to ensure sleep quality
During pregnancy, good sleep is very important to the mother's own and the fetus's health. Therefore, pregnant mothers need to pay attention to dinner: First, do not eat too late. If you eat too late, the burden on your stomach will increase. If you continue to do so, your mother may cause insomnia. Second, the night is no longer greasy. Late pregnancy, some pregnant mothers have the habit of eating supper. The supper is best eaten within 2 to 3 hours before bedtime. Do not eat too greasy food. Greasy foods have a longer gastric emptying time, which will increase the burden on the stomach and thus affect sleep. Third, drink less water before going to bed. Pregnant mothers drink as little as possible before going to bed to avoid sleeping during the night and affect the quality of sleep. Fourth, proper exercise after a meal is beneficial to digestion, thereby improving the quality of sleep and is conducive to providing conditions for the normal development of the fetus.
Workplace mother, do you have the dinner? Briefly summarized, dinner is light and soft, moderate amount of animal food, suitable for cooking, less fried. Plus two kinds of vegetable foods, add food to choose fruits or milk, 80% full. Finally, I wish all pregnant mothers can achieve "long fetus is not long meat."
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