Netizen Xiaoshan was pregnant for five months and gained 25 pounds. She was very thin, and suddenly she gained so much weight. Frankly speaking, sometimes she can't accept it. The pregnant mother's weight will soar in the later stage. How to reasonably match the diet during pregnancy to achieve long pregnancy without eating meat?
When we talk about a reasonable diet, we actually want to eat different nutrients in food reasonably. Different nutrients need to be ingested at each expected stage. Let's take a look at what nutrients we need to supplement every month during pregnancy.
Pregnancy preparation and early pregnancy (after pregnancy 1- 12 weeks)
1, folic acid: folic acid is a coenzyme necessary for genetic information, that is, DNA and RNA synthesis. If folic acid is lacking in the early stage of embryonic development, it may lead to the variation of embryos in the process of differentiation, thus significantly increasing the risk of fetal neural tube defects. Therefore, during pregnancy (from the third month of pregnancy), women take 400ug (micrograms) of folic acid every day to prevent neural tube defects in infants.
The food with the richest folic acid content is animal liver, followed by green leafy vegetables, citrus fruits, yeast, eggs and so on.
2, hydration: the body has enough water, which can help remove various metabolic poisons such as heavy metals in the body, enhance immune function and disease resistance, but remember to drink cold water or ice water.
3. Store calcium and iron in the body: eat more fish, milk, cheese, seaweed, beef, pork, eggs, beans, vegetables and other foods before pregnancy, and store rich iron and calcium in the body to avoid iron and calcium deficiency in the late pregnancy.
4. Vitamin B6: Treating morning sickness with vitamin B6 is a traditional method. Many pregnant women have a strong reaction to early pregnancy, nausea and vomiting can not eat, doctors usually allow a small amount of vitamin B6 to stop vomiting. However, taking too much vitamin B6 for a long time will make the fetus dependent on it.
5, magnesium: magnesium is an essential mineral element for the human body, especially for pregnant women, the lack of magnesium is easy to cause uterine contraction, resulting in premature birth and other adverse consequences. Therefore, pregnant mommy must supplement magnesium in time.
It is generally enough for pregnant women to consume 600 mg of magnesium every day, including meals. Foods rich in magnesium include millet, beans, peppers, mushrooms, tomatoes, kelp, laver, apples, carambola, peanuts, walnuts, sesame paste and so on.
Second trimester (12-28 weeks)
1, zinc: zinc deficiency during pregnancy will also increase the risk of fetal nervous system malformation, premature delivery or miscarriage. The recommended suitable intake of zinc is 9.5mg/ day, and if it is a wet nurse, it is 12mg/ day. Generally, the recommended maximum tolerable intake is 40mg/ day.
Foods rich in zinc mainly include oysters, animal livers, meat, fish, egg yolk, milk, dried shrimps, laver, sesame seeds, mushrooms and so on.
2. Vitamin A can promote fetal heart development, prevent fetal congenital visual impairment and enhance the immune system of pregnant mothers; If it is lacking, it will directly affect fetal development and even stillbirth. However, if you take too much vitamin A in the early pregnancy, it may lead to spontaneous abortion and increase the risk of various birth defects. The recommended suitable intake of vitamin A is 700 μg/ day in the first trimester, 770μg/ day in the second trimester, and 1300μg/ day for lactating mothers. The maximum tolerable intake is 3000 μ g/day.
Foods rich in vitamin A are mainly orange and green fruits and vegetables, such as carrots, tomatoes, strawberries, spinach, leeks and rape.
3.DHA: Generally speaking, it is better to start supplementing DHA in the middle and late pregnancy (after 20 weeks of pregnancy). At this stage, the neurons in the fetal brain center divide and mature fastest, and the demand for DHA is the greatest. Because the fetus can contain its own DHA from α -linolenic acid in the mother's blood in the last trimester of pregnancy, the mother can eat DHA driven by saturated walnut oil during pregnancy, especially in the last trimester of pregnancy. When pregnant women eat DHA-containing "brain gold" nutrition, they should take it when eating milk, soy milk, eggs, fish, tofu and other foods, or simply take it with milk or soy milk. Only in this way can it be fully absorbed and DHA will not be wasted.
Late pregnancy (28-40 weeks)
1, iron: after pregnancy, the blood volume in the body will increase by about 50% than usual, which is more likely to cause iron deficiency anemia; At the same time, it will affect the production of dopamine D2 receptor in the brain, which will have an irreversible impact on the intellectual development of fetuses and newborns. Severe anemia can even cause coagulation dysfunction and massive bleeding during childbirth. The recommended suitable intake of iron is 20mg/ day in the first trimester, 24mg/ day in the second trimester and lactation period, and 29mg/ day in the third trimester. The maximum tolerable intake is 42mg/ day.
Iron-rich foods include: lean meat, animal liver and blood, eggs, bean products, dark vegetables and so on. The absorption and utilization rate of iron in animal food is three times that of plant food. Therefore, if you want to supplement iron, animal foods rich in iron are generally recommended.
2, calcium: calcium deficiency during pregnancy will lead to maternal osteoporosis, but also increase the incidence of rickets, pregnancy-induced hypertension, but also affect the development of baby bones and teeth. The fetus grows rapidly after 28 weeks in the mother's body. Calcium is an important part of fetal bone development, so the calcium content needed in the third trimester of pregnancy also increases sharply. The recommended suitable intake is 800mg/ day in the first trimester, 1000mg/ day in the second trimester and lactation period, and the maximum tolerable intake is 2000mg/ day. Excessive calcium intake may lead to constipation in pregnant women and may also affect the absorption of other nutrients such as phosphorus.
Foods rich in calcium are: milk and dairy products; Beans and bean products; Seafood; Eggs; Certain vegetables; Some fruits and dried fruits.
3. Vitamin C: Vitamin C can promote the absorption of iron and reduce oxidized trivalent iron to divalent iron. Vitamin C can improve the acuity of baby's brain function, and promote the improvement of baby's hematopoietic system and the enhancement of body resistance. If it is lacking, it is easy to get scurvy. The recommended suitable intake is 100mg/ day in the first trimester of pregnancy, 105 mg/ day in the second trimester of pregnancy and 150mg/ day in lactating women. Because vitamin C is a water-soluble vitamin, the maximum tolerable intake is very high (2000mg/ day), so it is generally unnecessary to care. But it is best not to exceed 500mg/ day.
Foods rich in vitamin C include: fresh vegetables and fruits, such as green peppers, colored peppers, kiwis, spinach, tomatoes, oranges, grapefruit, strawberries and so on.
4, vitamin D: Vitamin D can promote the absorption of calcium, if lacking, it will hinder the absorption of calcium, affect the development of fetal bones, and may also cause congenital rickets. Therefore, if you want to supplement calcium, you should do it together with vitamin D. The recommended suitable intake of vitamin D during pregnancy and lactation is 10μg/ day, and the maximum tolerable intake is 50μg/ day.
Foods rich in vitamin D mainly include: marine fish, animal liver, eggs, milk, nuts and so on. More sunshine is very important for the synthesis of vitamin D in the body, so expectant mothers can often go out for a walk.