What about your appetite in early pregnancy? Do you know how to eat it? When you understand the physical characteristics and nutritional requirements of the first trimester, I believe you will be able to spread the fog.
Case 1
The female friends knew they were pregnant and began to worry about what to eat. People often say that when they are pregnant, one person will eat two people's meals. My friend Xiaodan took the sentence as the truth. From the time she knew she was pregnant, she began to make big supplements every day. She was a very happy person. She had almost no reaction to pregnancy and she was fragrant. Therefore, before pregnancy, she was already 170 pounds. She had a long weight in her early pregnancy, and she was very much worried about this. She did not know how to eat in the first few months of pregnancy.
Case 2
Nana is a classmate of my university. When she was pregnant, she was a senior pregnant woman. She had a very serious pregnancy reaction. What she vomited. She had 110 pounds before her pregnancy. Her weight was in the normal range. Nutrition is not enough.
Pregnant mothers, do you have the above two pregnant mothers? What about your appetite in early pregnancy? Do you know how to eat it? When you understand the physical characteristics and nutritional requirements of the first trimester, I believe you will be able to spread the fog.
Physiological characteristics and nutritional requirements in early pregnancy
In the first trimester of pregnancy, due to changes in endocrine and changes in digestive function, many pregnant mothers have different degrees of pregnancy response. This is the physiological characteristic of early pregnancy. In this period, the growth rate of the fetus is relatively slow, and the demand for nutrition is not much different from that before pregnancy. Therefore, good pregnant appetite do not have to deliberately make up, excess nutrients will cause another kind of malnutrition. It should be noted that the first 4 weeks of pregnancy is an important period for the formation of fetal neural tuberculosis. Folic acid supplementation is very important during this period. Dark green vegetables, beans, and animal livers are foods rich in folic acid, and foods that are more resistant to such foods.
Pregnancies with severe pregnancy reactions can increase the number of meals properly. In addition to taking care of the intake of foods rich in folic acid, attention should be paid to the intake of cereal potatoes to avoid damage to the brain and nervous system of the fetus due to the ketone body produced by fat catabolism. . Pregnant mothers whose body weight is within the normal range should have a weight gain of 1 to 2 kg in the first trimester.
Pregnant mothers must first choose cereals, potatoes and miscellaneous bean foods, reaching 200 to 300 grams per day, including grains less than one-fifth. Secondly, 300 to 500 grams of vegetables are selected daily, mainly dark vegetables. Fruit foods need to take in 100 to 200 grams a day. Third, 150 to 200 grams of fish, poultry, eggs, and lean meat are eaten each day, including 50 grams of fish, poultry, and eggs. Fourth, milk and dairy products need 200 to 250 grams each day, and soybeans and nuts need 50 grams. Fifth, the daily control of vegetable oil is 15 to 20 grams, and salt must not exceed 6 grams. Sixth, we must adhere to walking movements every day, and drink no less than 1200 ml.
Recommended 2 big practical diet plan
Below, the pregnant mothers are recommended for the two major dietary programs in early pregnancy for reference by pregnant mothers.
Recommended diet plan 1
Breakfast: vegetable lean porridge, purple sweet potato roll, citron seedling walnut nut mix bean, add fruit
Lunch: bean rice, braised octopus, fried Dutch beans, tomato egg soup, snack yogurt
Dinner: taro, mushroom rape, sauce beef, melon balls soup, add milk
Nutritionist analysis
This diet is more homely, lighter, and easier to operate in your own kitchen.
breakfast
In the morning, the pregnancy reaction is not very strong. You can eat more at this time.
Vegetable lean porridge allows pregnant women to replenish vegetables and supplement protein while consuming carbohydrates. The vegetables can be selected according to the preferences of pregnant women, preferably dark vegetables, which is conducive to the intake of folic acid.
Although the purple sweet potato roll is mainly supplemented with carbohydrates, because of the addition of purple sweet potatoes, it is beneficial to stimulating appetite from the color, and purple sweet potato can also provide anti-oxidation components, which has the effect of maintaining resistance.
Toonako walnut seedlings mixed with tofu silk can make pregnant mothers intake of protein, vitamins, minerals and unsaturated fatty acids. Of course, pregnant mothers can also change their favorite vegetables and nuts according to their taste preferences. For example, they can be replaced with radish sprouts, parsley, or cabbage, or they can be replaced with pine nuts or sunflower seeds. Food can choose your favorite fruit or juice.
Lunch and dinner
The bean rice and taro for lunch and dinner can all provide rich carbohydrates, especially bean rice for noon, which can be red beans, mung beans, kidney beans, etc., legume foods lack methionine, and cereal foods lack lysine, beans and cereals. Together, foods can achieve amino acid complementation, making the protein more efficient. The fish, beef, melon balls, yoghurt, and milk in the two meals can provide the high-quality protein that the body needs. Milk is eaten before going to bed, where tryptophan contributes to sleep.
Recommended diet plan 2
Breakfast: whole wheat bread sandwiches, boiled eggs, milk. Add appropriate amount of walnuts, pine nuts
Lunch: Minced pork with lentils, vegetable salad, steamed squid, yoghurt, biscuits
Dinner: bean rice, braised bean curd, soy sauce chicken, spinach egg soup, snack strawberries
Nutritionist analysis
This diet plan is considered a combination of Chinese and Western diets. After modern pregnant women are mostly 80, many people like western-style diets. However, Western-style diets are mostly high-fat, high-protein, high-calorie diets, so the combination of Chinese and Western foods will be better.
breakfast
Breakfast selection of wholemeal bread made with beef, a gentleman, cucumber, tomato sauce, lettuce made nutritious sandwiches, with boiled eggs and milk, can be said that carbohydrates, high-quality protein, vitamins, minerals in this breakfast In the tomato sauce sweet and sour can promote appetite. Nuts in snacks can supplement the intake of unsaturated fatty acids.
lunch
The green and yellow-red vegetables are selected for the green and white salads during lunch. The dark green vegetables are rich in folic acid and contain plant antioxidants. They are not only clear but also nutritious.
dinner
In addition to bean rice, dinner increased tofu and chicken, so meet the requirements of soy products and poultry meat, making a day more balanced nutrition.
What needs to be emphasized is that each pregnant woman has different body weight during pregnancy and different metabolic conditions. The specific diet plan should also vary from person to person. Under normal circumstances, the weight of pregnant women in early pregnancy can be increased by 1 to 2 kilograms, the required nutrition is not much different from pre-pregnancy, and the food intake is basically the same as or slightly increased before pregnancy, and there is no need for additional tonic. For instance, Xiaodan in the case is already obese before pregnancy. The weight gain should not exceed 6.8 kilograms throughout the pregnancy. Therefore, attention should be paid to the weight control from the early pregnancy. Nana had normal body weight before pregnancy, and her weight gain was controlled at 12.5 kg throughout her pregnancy. Due to the severe pregnancy reaction, early pregnancy should pay attention to adequate intake of folic acid and carbohydrates.
A life begins to sprout, and a great mother is born at the same time. Because most pregnant mothers will have a pregnancy reaction phenomenon, early pregnancy should not be too tangled to eat what more nutritious, according to the preferences of pregnant women, want to eat and eat, but try to make light taste, eat less. Pregnant mothers can also choose to include vitamin B6-rich foods, such as animal liver, meat, beans and nuts, to relieve pregnancy and ensure the intake of folic acid and carbohydrates.
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