Dietary Trilogy during pregnancy

The birth of life is always full of joy and expectations.Raising healthy and smart babies is the common wish of all couples.Healthy, scientific, and nutritious diets not only have a pivotal role in the growth and development of the fetus, but also have great benefits to the health of pregnant women themselves.A good diet can not only reduce the risk of complications such as mother infection, anemia, and pregnancy poisoning, but also reduce the possibility of infant premature birth, insufficient weight, dead tires, brain injuries and slow development.Therefore, during this critical period, pregnant women must first be fully, comprehensive, reasonable, and scientific.

Early pregnancy

The meals are as light and delicious as possible

Early pregnancy is a critical period for the formation of fetal neural tube, brain and various organs. At this time, if you do not pay attention to nutritional intake, the fetus will cause various malformations.Early pregnancy reactions also make pregnant women’s loss of appetite, greasy food, nausea, vomiting, etc., which affects the sufficient intake of nutrition. In order to make pregnant women eat more and eat well, the food should be made light and delicious.

1. Eat more vegetables and fruits to ensure enough vitamins, such as folic acid, vitamin C, etc.

2. Eat more oysters, shellfish, nuts and peanuts, and sesame seeds to supplement enough zinc.

3. Increase the number of eating times to make the nutrition sufficient, and eat less meals to reduce the morning vomiting reaction.Choose less water -containing grain products, such as grilled buns, grilled bread, biscuits, or thick porridge, try to eat in the morning or before going to bed.

4. Eat less fried products and irritating foods, such as pepper, pepper and various cold drinks, avoid fried and greasy foods, or cause nausea nausea.

Mid -pregnancy

Need a lot of protein, vitamins and minerals

Most pregnant women’s pregnancy reactions have not obvious, and the appetite of pregnant women has increased greatly.The growth of the fetus is very fast and requires a large amount of protein, vitamins and minerals.If the body cannot take nutrients from the diet in time, it is possible to cause diseases such as anemia, thyroid enlargement, osteoporosis and other diseases. It may also cause the fetal intelligence to be low, and danger of premature birth and death.

1. Eat more protein -rich foods such as lean meat, fish, tofu, eggs, etc.The total intake of fish, poultry, animal, and eggs increased to 150-200g.It is recommended to consume 1-2 times a week of animal blood or liver, 2-3 times of sea-producing fish.

2. Eat more foods containing calcium and iron to meet the needs of fetal growth and development.Drinking the milk daily should increase to 500g.Animal blood, liver and red meat are rich in iron content and high absorption rates. Intakes of 50-100g of lean meat per day and 20-50g of animal blood or liver by 1-2 times a week, which can meet the body’s needs for iron.

3. Diet should be diverse, not partial.

4. Crimize vegetables and fruits containing more vitamin C, which helps improve the absorption and utilization rate of food iron.

5. Take a walk outdoors and breathe fresh air. At the same time, the sun can promote the absorption of calcium.Healthy pregnant women should conduct medium -intensity physical activity at no less than 30 minutes per day to maintain a healthy lifestyle.Human skin can synthesize vitamin D through ultraviolet rays. Women receive an average of 10-20 minutes per day for 10-20 minutes. This synthetic vitamin D can basically meet the body’s needs.

Late pregnancy

Eat less meals and pay attention to reducing salt

The fetal growth is the fastest and the nutrients required increased, but with the growth of the fetus, the gastrointestinal volume of pregnant women decreases, so pregnant women should eat less meals.During this period, it is most likely to cause pregnancy hypertension. Special attention should be paid to reducing the intake of salt, and the dietary diversification should be diverse.

1. Eat more high-protein and low-fat foods. The total intake of fish, poultry, animals and eggs increases to 175-225g to avoid being too obese in the later pregnancy.

2. Drink water daily.Drink water in a small amount, don’t wait until thirsty and drink water.You can choose fruits with a lot of moisture, such as eating watermelon to replenish water, sugar, protein and vitamins, and promote milk secretion.

3. sweat more in the third trimester, eat more vegetables and fruits, and timely supplement the electrolyte lost from sweat.

4. Eat less food that is not easy to digest or may cause constipation.

Text/Gao Chunhai (Registered Nutritionist, Physician Registered by Tianjin Disease Prevention and Control Center)

Source: Beijing Youth Daily

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