Nutrition of nutrition during pregnancy!Give you a good and not fat pregnancy.

After pregnancy, for mothers, every bite of food may be related to the development of the little guy.However, if you eat too much, you are afraid that you will get fat and worry about your baby’s malnutrition. So how to eat science during pregnancy?

Wen Jiying, chief physician of the obstetrics and child health hospital of Guangdong Province, pointed out that pregnant mothers should pay attention to the diversification of food in their diet.

The daily diet should include grain potato, vegetables and fruits, livestock, poultry fish eggs and soy foods. The food variety is as diverse as possible. It is best to achieve an average of more than 12 or more than 25 kinds per day. Pay attention to various foods.It is necessary to match it reasonably. Grain food is about 200-300g/day, including 50-150g of whole grains and miscellaneous beans, 50-100g of potato, and not less than 300g/day in fresh vegetables. Among them, dark vegetables should be 1/2.Fresh fruit 200-350g/day, fruit juice cannot replace fresh fruit.

In addition, fish, poultry, eggs, and lean meat should be appropriate. It is recommended to eat about 120-200g per day to eat less fat, smoked or pickled meat products as possible.

Dairy and dairy products should also pay attention to ensuring intake. Wen Jiying also suggested that the intake of various dairy products is equivalent to liquid milk more than 300ml per day.

Some pregnant mothers may have a large reaction due to pregnancy in early pregnancy. They can’t eat too much and are worried that insufficient nutrition will affect the child’s growth and development.

In fact, when the early pregnancy vomiting, when the appetite is not good, the pregnant mother can eat a small amount of meals according to her own diet, as long as the necessary amount of carbohydrates can be ensured.

In the early pregnancy, if the food that pregnant mothers eat every day are equivalent to the calories of 130 grams of carbohydrates, then don’t worry too much.

Beginning in the second trimester, adding a total of 50g/day fish, poultry, eggs, and lean meat daily, and the intake of 75g/day (125g) in the third trimester.Can ingest deep-sea fish 2-3 times.

In addition to the choice of iodized salt, pregnant mothers should also eat seafood rich in iodine, such as kelp and seaweed.

At the same time, in order to avoid the normal development of the fetus due to anemia during pregnancy, it is recommended that pregnant mothers best arrange 20-50g red meat every day at this stage and eat 1-2 times a week.

How can pregnant mothers replenish?Wen Jiying gave the following suggestions:

Folic acid: Nervous Ancestor

Folic acid is extremely important for preventing neurotransidal deformities and promoting erythrocyte maturity and hemoglobin synthesis. It is recommended to reach 600 μg/day in the intake of folic acid during pregnancy.

Folic acid -rich foods include animal liver, eggs, beans, green leafy vegetables, fruits and nuts, but because the folic acid in natural foods is all,Oxidized single glutamate folic acid, high biological utilization.

Therefore, in addition to eating foods rich in folic acid, pregnant mothers are advised to add 400 μg/day to the entire pregnancy.

Calcium: The source of bones

After five months of pregnancy, the baby’s bones and teeth develop rapidly, and the demand for calcium increases. At this stage, pregnant mothers should pay special attention to ensuring rich foods such as milk and dairy products, and then replenish calcium if necessary.

Generally speaking, if the intake of milk and dairy products during pregnancy can reach 500mg/day, and the dietary calcium can reach 1000mg, then you can not add an additional calcium, but pay attention to supplement vitamin D and appropriate sun to the sun to better better wayPromote calcium absorption.

Iron: Blood Body

Animal blood, liver and red meat are rich in iron, and heme iron, high biological utilization rate, appropriately increased by 20-50g red meat per day in the middle and late pregnancy.Animal blood and liver, 20-50g each time, can provide iron 4-15mg, which can basically meet the increased iron nutritional needs during pregnancy.

However, there are some pregnant mothers. When they find that there is anemia or insufficient iron reserves in the body during pregnancy, it is recommended that an additional iron supplement should be supplemented under the guidance of a doctor, so as not to affect the normal development of the fetus in the palace due to anemia during pregnancy.

DHA: Brain Gold

DHA plays an important role in the development of the baby’s brain and retina. It has the name of "brain gold". Many pregnant mothers are particularly concerned about whether to supplement DHA during pregnancy.

In fact, among our food, there are also many containing DHAs, such as sea fish, egg yolk, etc. These foods are rich in essential fatty acids necessary for baby’s brain cell development.

If the pregnant mother eats 2-3 meals per week, and there is more than one meal, it is rich in seafish, eating one egg every day, and a small snacks with strong nuts, then it is also possible to not add DHAIf you eat this kind of food less, you can add DHA appropriately.

Text/Yangcheng Evening News all -media reporter Zhang Hua

Correspondent Lin Huifang

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