"The star's figure is really envious. Even if she is pregnant, she will not be out of shape. If I look at myself, I'm almost dying." Miss Yu, who was eight months pregnant, watched the TV and complained with her husband. "Haha, still see, you are not in your mouth now," Miss Yu's husband responded. Indeed, as long as we look closely at the pregnant women around us, ten or seventy-eight are relatively obese. Some pregnant women are also very distressed, why the body weight soared after pregnancy, did not be "absorbed" by the baby, but it has become extra body fat on it? Pregnancy in the end how to eat to ensure that "long fetus is not long meat" mean?
Nutrient supplementation at all stages of pregnancy requires focus
"Different stages of pregnancy require different nutrition," said Fan Zhihong, associate professor of nutrition and food safety at the Food College of China Agricultural University. In the first three months of pregnancy, the diet should be light because of poor appetite among pregnant women. Try to eat more staple foods, fruits, and yoghurt when your nausea is not serious. It can supplement pregnant woman-specific nutrients, but there is no need to eat any supplements; from April to June, when she starts to increase her food intake, the protein and energy that a pregnant woman needs to increase every day is 15 grams and 200 kcal, which is equivalent to only about 1 egg. Half a catty of low-fat milk (about 14 grams of protein, 200 kcal); pregnant 7-9 months pregnant women need to increase protein 20 grams a day, energy 200 kcal, the amount of protein is equivalent to about 1 two lean beef half a catty low fat Milk 1 two tofu (about 22 grams of protein, 210 kcal).
Fan Zhihong introduced that some pregnant women eat a lot of meat and fish soup in the late pregnancy, thinking that they can give the baby "long meat." In fact, this does not help the mother and the child in any way. It will only add to the expectation of pregnant women. In addition, foods with low nutrient levels, such as highly processed foods, sweet foods, fried foods, and puffed foods, should be eaten during pregnancy. A nutritious natural food should be loaded with a limited appetite; seafood eaten by marine fish contains high levels of mercury, preferably not more than once a week. Vegetables, fruits, coarse grains, beans, milk, soy milk and other foods can help remove heavy metals and should be eaten regularly. Especially in the last trimester of pregnancy, constipation is easy, and you should eat more high-fiber foods such as coarse grains, potatoes, and vegetables.
Nutritional Targeting Exercises
However, in addition to nutritional supplements, moderate exercise and some lifestyle habits during pregnancy also help control weight. According to Wang Xufeng, deputy secretary-general of the China Nutrition Federation and member of the China Nutrition Society, some expectant mothers suffer from overeating, resulting in large reserves of fat in the waist, abdomen, or buttocks and legs. This part of fat has no direct relationship with fetal development. Therefore, pregnant women should strengthen their daily exercise, more activities, and often take a walk, not only will not make pregnant women excessive weight gain, but also good for the development of the fetus, but also will increase the chance of spontaneous delivery; Second, dinner should be appropriate to eat less to avoid calories Accumulation in the body promotes fat gain. Mothers do not have to worry that doing so does not affect the supply of nutrients to the fetus; at the same time, it should appropriately reduce the amount of staple foods and increase the consumption of vegetables and fruits. Eating in this way not only reduces excess energy, but also has richer nutrients. Moreover, the cellulose in fruits and vegetables can also relieve or eliminate constipation. Finally, pregnant women must have a habit of constantly weighing their weight. When they gain weight too quickly, they must control the diet. Eat more vegetables, fruits and other low-energy foods, instead of a portion of the staple food, and strive not to increase the amount of weight per week more than 0.4 kg. During pregnancy, it is important to ensure that the diet is "hard" and not "more".
How much is the most appropriate weight gain during pregnancy?
Experts suggest that normal pregnant women can gain about 12 kilograms during the whole course of pregnancy. The increase in weight should not be accelerated at a certain stage, but should be uniform. For example, if 12 kg is increased during pregnancy, then the weight of the pregnancy should be increased by 2 kg in the early stage of pregnancy (within 3 months of pregnancy), medium (3 months to 6 months of pregnancy) and end stage (7 months to 9 months of pregnancy) It is advisable to increase 5 kg.