How do pregnant women adjust their diet? Ready to have a baby, at this time, we must first change our diet, use diet to improve our physical fitness and get the nutrition we need. Some bad hobbies should also be quit. How can pregnant women adjust their diet to create a perfect "delivery room" for their babies?
How to Adjust Pregnant Women's Diet 1 How to Adjust Pregnant Women's Diet
Generally speaking, the principle of nutritional intake in diet is: a comprehensive and balanced diet, not partial eclipse. The human body's demand for dietary nutrition is not only comprehensive, but also balanced.
Don't eat cold and spicy food during pregnancy, and don't eat high-calorie and high-fat food.
Obesity during pregnancy caused by high-fat diet can increase the risk of gestational diabetes, preeclampsia, thrombotic diseases and postpartum hemorrhage, and also increase the incidence of premature delivery, hypoxia, stillbirth and placental dysfunction.
Eat more foods rich in calcium and high protein during pregnancy, such as milk, eggs and meat. Also pay attention to supplement iron, zinc and vitamins, and eat more pure natural fruits and vegetables.
Vitamins C, E and carotene in fresh fruits and vegetables are the best anti-aging elements. Carotene can maintain the health of human tissues or outer tissues of organs, while vitamins C and E can delay cell aging caused by oxidation.
Baked and fried foods, too many sweets and over-processed foods should be reduced.
Of course, special attention should be paid to folic acid supplementation during pregnancy. Lacking folic acid, newborns will have malformations in neural tube, mouth, lips and other parts, so it is very necessary to supplement sufficient folic acid during pregnancy.
China Nutrition Society put forward in the 20 16 dietary guidelines for China residents that women of childbearing age should supplement 400μg folic acid every day from the third month before pregnancy and continue throughout pregnancy. Only in this way can the risk of birth defects of newborns be reduced by 70%.
In addition, the daily intake of soybeans, cereals, wheat, black rice, black beans, sunflower seeds, onions, yam, soybeans, black beans, soy milk and so on. It can be moderate. Black beans contain soybean isoflavones, which are similar in structure to female estrogens and are called "phytoestrogens".
What foods help to prepare for pregnancy?
1, fruits and vegetables
Fruits and vegetables provide a variety of vitamins and minerals, and it is particularly important to take enough certain nutrients before pregnancy.
For example, spinach, cabbage, asparagus, broccoli, citrus fruits, nuts, beans, whole grains and other foods are rich in vitamin B and folic acid. Folic acid is a basic nutrient in prenatal vitamins. Eating foods rich in folic acid before and during pregnancy can help prevent neural tube birth defects.
Generally speaking, fruits and vegetables with various colors can get the greatest nutritional value.
2. Fish
Seafood is the best source of omega-3 fatty acids. According to some scientists, these essential fats may have a positive effect on fertility. Studies have shown that a diet rich in omega-3 fatty acids may help regulate ovulation, improve egg quality and even delay ovarian aging.
On the other hand, you may have heard that some fish contain pollutants such as mercury. This food is harmful to the baby's developing brain and nervous system.
However, not all fish contain a lot of mercury. According to the data of the US Food and Drug Administration (FDA), pregnant women can eat 65,438+02 ounces (about two or three servings) of fish every week, including light tuna, salmon, shrimp, cod and tilapia.
If you don't like seafood, you can take fish oil supplements, but first tell the doctor which brand to buy and how much to eat.
3, oysters
There is some scientific evidence that eating oysters can improve fertility. Oysters are rich in zinc, which plays an important role in the production of male semen and testosterone, as well as ovulation and fertility in women.
This doesn't mean putting a plate of oysters in every meal. Maintaining the recommended zinc intake (8 mg per day) will help keep your reproductive system working normally, but excessive zinc (or any nutrient) will not play a positive role.
In fact, ultra-high doses of vitamins and minerals may reduce your fertility.
4. Plant protein
In a study of 18555 women, experts from Harvard Medical School in the United States found that women who consume certain plant proteins (such as nuts, beans, peas, soybeans or tofu) every day are less likely to suffer from infertility.
More research is needed on the causes of fertility, but plant protein is usually lower in fat and calories than steak or fried chicken, so it is good for you to list them in your diet plan and it is also a good way to maintain a healthy weight.
5. Whole grains
Staade, a nutrition expert, said that women who are trying to get pregnant should eat as much nutritious food as possible. Whole wheat is a good choice. According to research, a healthy diet containing whole grains is related to better fertility.
The US Department of Agriculture (USDA) food guide recommends eating at least half of grains every day, such as bran grains, oatmeal, brown rice or whole wheat bread.
If you have polycystic ovary syndrome (PCOS), which is the most common cause of female infertility, you should pay special attention to the types of carbohydrates you eat.
Mark Leon Diels, a fertility expert and medical director of the Connecticut Reproductive Medicine Association, explained that when women with PCOS consume too much refined carbohydrates, insulin will flow into the blood and feed back to the ovaries, resulting in irregular ovulation.
How to adjust pregnant women's diet 2 pregnant women's diet adjustment keywords 1: give up dieting
Many women are worried about being overweight during pregnancy, so they plan to lose weight before pregnancy. However, at this stage, we must stop dieting and only rely on increasing exercise to lose weight. Because expectant mothers often lose their appetite in the first trimester, the baby's nutrition depends largely on the nutritional reserves in the body. Therefore, the liver should have sufficient reserves of various vitamins and minerals before pregnancy.
Diet adjustment during pregnancy Keyword 2: Eat less pickled products
Try to eat less bacon, sausage, salted fish and other pickled products, because there are trace amounts of nitrosamines carcinogens. This can reduce the pressure of "detoxification" and "detoxification" in the body, so that the liver and kidneys can get a good rest, so that they can undertake important tasks after having a baby. Salty foods such as pickles and salty and sweet dishes should also be eaten less, and the habit of light taste should be developed to reduce the risk of edema and hypertension during pregnancy.
Diet adjustment during pregnancy Keyword 3: Nutrition should be balanced
Nutrition intake should be balanced. The choice of food must be based on the principle of freshness and naturalness. If possible, try to choose organic food and green food. Guarantee half a catty of staple food every day, half of which is coarse grains; Also ensure that a catty of vegetables, half of which are green leafy vegetables; An egg a day is also important. In addition, eat some soy products, lean meat and fish in moderation.