The pregnant mother's exercise can give the baby more oxygen and blood supply.
Exercise can strengthen the heart and lung function, so that the baby can get more oxygen and blood supply, which is very beneficial to the brain development of the fetus; Secondly, exercise can improve digestion and absorption function and help mother and child get more nutrition; Exercise can also prevent obesity during pregnancy, improve insulin sensitivity and greatly reduce the risk of gestational diabetes.
Many people will ask, can pregnant women really exercise? There have been many studies in this field in the world, which prove that exercise has a good effect on controlling weight gain, improving insulin sensitivity, preventing diabetes during pregnancy and relieving low back pain. Exercise can improve digestion and respiratory function, and help mothers and children get more nutrition. Exercise is good for expectant mothers to relieve their emotions, improve blood circulation, and also help reduce the risk of obesity in newborns. Exercise can strengthen the heart and lung function, so that the baby can get more oxygen and blood supply. Some studies even suggest that proper exercise during pregnancy can promote the intellectual and behavioral development of the fetus.
Choice of safe exercise during pregnancy
Considering safety, American researchers suggest avoiding sports that may cause body collision and fall, such as riding, basketball, gymnastics and so on. , avoid a posture motionless, also avoid supine action, so as not to affect the blood supply of the fetus. On the premise that expectant mothers feel healthy and happy, walking, jogging, yoga for pregnant women, square dancing, swimming and fitness in the gym are all possible. The intensity is 120- 150 times per minute. With the increase of age, such as expectant mothers over 40, the target heart rate during exercise can be reduced from 135- 150 under 30 to 125- 140.
The second important measure is to control the dietary energy during pregnancy. This includes two aspects: on the one hand, improving the nutrient density of practice; On the other hand, it is to reduce the postprandial blood glucose response of food.
Balanced nutrition during pregnancy ensures the healthy development of the baby.
Due to the nutritional needs of mothers and children during pregnancy, mothers' demand for nutrients has increased significantly. In this case, in order to reduce the energy of diet, it is necessary to increase the nutritional density of food. In other words, it is necessary to increase the useful nutrients provided by unit energy, which is called quality improvement.
In order to improve the nutritional density of food, the key measure is to reduce foods with high energy and low nutritional content-such foods, at the extreme, are so-called "junk food". The main feature of this kind of food is that there are many ingredients that make people fat, but few nutrients that are useful to people. Pregnant women have limited stomach capacity and eat too much junk food. Therefore, they gain weight quickly, while the fetus gets less useful ingredients. Therefore, during pregnancy, we should try to eat less highly processed foods with low nutritional value, such as sweet drinks, fried foods, biscuits, potato chips, crispy rice, puffed food and candy.
At the same time, we must vigorously improve the nutritional quality of the food we eat. For example, replacing the staple food made of rice flour with miscellaneous grains potatoes and replacing the staple food containing oil and sugar with the staple food containing no oil and sugar will increase the nutritional density of food. For example, replacing white rice with an oil-free and sugar-free staple food will increase the nutritional density in practice. For example, cooking with black rice instead of white rice can increase the supply of vitamin B 1 in rice by about 3 times. Using millet instead of white rice for cooking can increase the iron content in rice by about 5 times. However, the energy in a meal has not improved, even because these whole grains are chewy, even if the food intake is not controlled, the food intake can be slightly reduced, which is very beneficial for pregnant women who need to control their weight gain.
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