What if a pregnant mother wants to grow a baby without eating meat?
Being pregnant and having children is not just the privilege of a star. As long as we work hard, we ordinary people can do it. Before explaining the specific methods to you, let's understand our goal: how much weight gain is appropriate during pregnancy? In fact, how much weight you gain during pregnancy depends on specific problems:
Weight before pregnancy exceeds 20% of the standard weight: weight gain during pregnancy should be 7 kg ~ 8 kg, and weight gain per week should not exceed 300g from the second trimester.
Normal weight before pregnancy: the appropriate weight gain during pregnancy 12kg, and the weekly weight gain from the second trimester is 400 g;
The weight before pregnancy is lower than the standard weight 10%: the target value of weight gain during pregnancy is 14 kg ~ 1500g, and the weekly weight gain starts at the second trimester.
The pre-pregnancy standard weight can be roughly estimated by the following formula: pre-pregnancy standard weight (kg) = height (cm)- 105, and the increase or decrease in this value 10% belongs to the normal range.
Next, we need to understand how we should strive to achieve the goal of having a long fetus without meat. Pregnant mothers must remember the following tips:
Secret 1. Match the thickness of the staple food
It is best to mix coarse and fine staple foods during pregnancy, and replace some polished rice and refined noodles with coarse grains, miscellaneous grains and potatoes. The daily intake of coarse grains should be 50g ~ 100g, and the total amount should be controlled between 250g~400g. Why do you advocate eating coarse niang? Because it can absorb more vitamins, minerals, dietary fiber and other nutrients contained in the grain surface, it can also make the postprandial blood sugar more stable. Needless to say, there are many benefits!
Pregnant mothers should be reminded that coarse grains are relatively difficult to digest. In this case, it is recommended that expectant mothers with digestive system diseases or severe early pregnancy reactions eat digestible polished rice and refined noodles.
Secret two, the intake of vegetables and fruits should be scientific.
There are many claims that pregnant mothers have magical effects on the fetus. For example, pregnant mothers eat more grapes and babies have big and round eyes, and eating more oranges can make the skin fair and so on. In fact, many of these statements are taken for granted and have no scientific basis. If the pregnant mother desperately eats fruit during pregnancy in order to boost the baby's face value, it will be dangerous. Because of the high sugar content in fruit, a large amount of glucose and fructose can be converted into neutral fat after being absorbed, which increases the weight and increases the risk of hyperlipidemia, pregnancy-induced hypertension, diabetes and other diseases. Therefore, the scientific approach is: pregnant women eat 200~350 grams of fruit every day and eat it several times. Eat less fruits with high sugar content such as litchi and grapes.
Speaking of fruits, let's talk about vegetables. Expectant mothers need to eat 300 g ~ 500 g of vegetables every day, of which more than half are dark vegetables, including dark green, red, orange and purplish red vegetables. They are rich in chlorophyll, lutein, lycopene, anthocyanins and aromatic substances. These plant pigments have some special physiological activities, and their rich color and fragrance can also make expectant mothers have more appetite.
Need to remind everyone in particular, which is also an exam question of our nutritionist: For pregnant women, fruits and vegetables are irreplaceable! You should know that the contents of vitamins, minerals, dietary fiber and phytochemicals in vegetables are higher than those in fruits; There are more carbohydrates, organic acids and aromatic substances in fruits than fresh vegetables, and they don't need heating, so they are more nutritious, and vegetables and fruits are indispensable.
Tip 3: Eat milk, soybeans or soy products every day.
Soybean is the only high-quality protein and high-quality fatty food comparable to meat in plant foods, and it is also the most important source of protein for vegetarians. It is recommended to consume 30g~50g soybeans or a considerable amount of bean products every day. Expectant mothers who don't like meat or have pregnancy vomiting and can't smell meat should eat more.
In addition, in order to reserve and supply the baby's development during pregnancy, a lot of calcium is needed, and milk is the best food source of calcium, so it is recommended that expectant mothers drink 300 grams of milk every day. If drinking milk will lead to diarrhea (lactose intolerance), you can choose yogurt, cheese, low-lactose milk and so on.
Tip 4: Eat proper amount of fish, poultry, eggs and lean meat.
Fish, poultry, eggs and lean meat are all animal foods, which are good sources of high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals for human beings. When eaten with cereals and beans, protein can complement each other better.
Compared with poultry and livestock meat, fish has lower fat content and more polyunsaturated fatty acids. Expectant mothers who are overweight and have blood lipid problems can eat more fish and less poultry and livestock meat. It is recommended to eat 75 ~ 100g fish and shrimp, 50 ~ 75g poultry meat (about the size of a female fist) and 25 ~ 50g eggs (about 50g 1 egg) every day. Animal liver contains a lot of vitamin A and iron, which is very important for fetal development and can also prevent iron deficiency anemia during pregnancy. It is recommended to eat liver once a week.
Tip 5: Pay attention to cooking methods.
Because expectant mothers have a very heavy metabolic burden during pregnancy, in order to avoid excessive salt and fat increasing the risk of pregnancy-induced hypertension, it is suggested that pregnant women should not eat too greasy, salty or fried, smoked or pickled food. The daily consumption of edible oil should not exceed 30g；; The salt does not exceed 6g.
Tip 6: Drink plenty of water every day and choose drinks reasonably.
In order to maintain normal metabolism, expectant mothers need to drink 7~8 glasses of water every day, that is, 1.5~ 1.7 liters, which can be increased or decreased according to the weather and eating habits. Try to choose boiled water and mineral water; Try not to drink strong tea and coffee, really not more than 2 cups a day, it is best to drink between meals, so as not to affect the absorption of nutrients such as iron; Drink less or no drinks containing sugar or sugar substitutes.
Need to remind pregnant mothers in particular: alcohol should be eliminated! Studies have shown that alcohol can affect the development of fetal brain at all stages. If pregnant women drink a lot in the early stage of embryo formation, it will cause serious harm to the fetus, and drinking a lot in the late stage of pregnancy will cause functional defects in the fetal brain. Therefore, for pregnant women, no matter how much alcohol they consume, it may have adverse consequences for fetal development. We must resolutely put an end to non-existent drinking and alcoholic beverages? Appropriate quantity? The concept of.
A happy smile
Besides paying attention to diet and eating, it is important to keep a good mood every day. So, today Xiang Xiao will share two jokes with you. Let's laugh together!
1
Daughter: Mom, what do you like to eat when you are pregnant with me?
Mom: Chili.
Daughter: No wonder my eyes are so small. It must be pepper.
Mom: Yes. . . . . .
2
Daughter: Why don't you give me pocket money?
Mom: If I don't give it to my man, will I give it to his lover in my last life?
Daughter:. . . . .