"How can you be pregnant when you are so thin?"
"Too fat will hinder the delivery of the eggs, and you must lose weight before you can conceive!"
"You are pregnant! You may not be able to eat these cold!"
Pregnant women often encounter this or that diet problem, but what should we pay attention to when pregnant? The weight of the entity is too heavy or too light, which affects the levels of various hormones in the human body and thus affects the conception. The result is that the body is too fat or too thin, mostly due to imbalanced nutrition or lack of exercise. In general, women's body weight BMI is in the normal range of 19.8-26, and the weight gain of pregnant women during the entire pregnancy is best controlled at 7-12.5kg, according to the weight of pregnant women before pregnancy, it is best not to exceed this range. Therefore, if pregnant women are not within the recommended range of weight, they should actively adjust and strive to achieve the most healthy state, giving the baby a good growth space. How to eat during pregnancy? How to eat well? It has a decisive effect on the baby's production and growth after birth. How to eat is a good food?
Three meals a day is the main line
To ensure that normal three meals a day is the most important, do not eat too much food because of pregnancy, otherwise it is very likely that the weight gain will be too fast, and then the fetus's weight may be overweight; do not deliberately diet because of fear of fat, For mothers who eat properly, it's just a matter of time before they can regain their stature.
breakfast:
The best breakfast to eat around 7-8, choose cereals, soy products, milk, eggs, meat, vegetables, fruits and other foods, when selecting the ingredients to pay attention to the size of the diet, meat and vegetables with and dry Lean collocation. The nutritional intake in the morning is the most comprehensive. For some foods that are difficult to digest or have high calories, you can eat it for breakfast.
　 For breakfast example:
Vegetable omelet and black tea: Cut apples, lettuce, carrots, and purple cabbage to spare; separate two eggs, add a little flour, stir well, pour it into a pan and cook it; The ingredients that were prepared before can be eaten; at the same time, they can be paired with a cup of unsweetened black tea or freshly squeezed fruit juice.
lunch:
Lunch is the most calorific meal in the day. You can eat around 12 o'clock, choose meat, fish, eggs and soy products with high protein content. You also need to eat more than 3 types of vegetables and fruits. Adequate vitamins, minerals and dietary fiber. Many mothers can only eat outside during work hours. The best choice is to choose more ingredients and not overgrown food.
Example of lunch:
Tomato goulash: beef diced meat, carrots, onions, sliced ​​mushrooms spare; add a small amount of oil in the pot, followed by onions, carrots, mushrooms, tomatoes, stir fry, then add burdock stir fry, add water to boil 30 Minutes, seasoning.
Fiber four-color: konjac, celery, black fungus and cabbage shred, saute seasoning.
Firewood broccoli: Broccoli simmered in hot spare; add water, soy sauce, sugar, broth in pot, boil for sauce, pour on broccoli, and then put on the fish fillet.
White radish soup: Put the white radish into the soup and cook until soft and seasoned.
White rice: 100 grams (2 two) or so, depending on personal adjustment.
dinner:
The dinner is relatively simple and light, eating at 6-7, no more than 8 at the latest. The staple food for dinner needs to be reduced in moderation, properly eat coarse grains, and eat a small amount of fish, preferably two or more types of vegetables. However, it is recommended that desserts and fried foods not be eaten at night.
Dinner example:
Milk and seafood udon noodles: Choose your favorite seafood, such as shrimp, cuttlefish, swordfish and other cuts; cut the carrots and onions and stir fry in the pan, add the mushroom or other favorite ingredients, and then put Cook seafood and add cooked udon to taste.
In general, during the pregnancy period, it is best to do a variety of foods. Do not eclipse or diet. Do not eat too much oily or high sugar foods. Eat less processed foods and choose natural ingredients.
Auxiliary skills are indispensable
- Folic acid: It is necessary to take folic acid 3 months in advance, which can effectively prevent the development of fetal neural tube defects. If it doesn't have time, it doesn't matter. It is also possible to supplement the pregnancy until 3 months before pregnancy.
- Trace elements: supplement iron to prevent anemia; deflate iodine and prevent maladjustment; supplement zinc to prevent deformity; if there is a lack of these elements, it can be added in an appropriate amount.
- Rejection: It is advisable to refuse tobacco, alcohol, caffeine, and especially spicy foods during pregnancy, minimize dining out and adjust the environment.
- Moderate exercise: 30 minutes a day, at least 5 times a week, each exercise 1.5 times the normal heart rate; moderate exercise may stimulate the normal secretion of hormones.
- Relaxation: The mental state also affects the ovulation of the ovary. It should be prepared with a full spirit and a comfortable mood.
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