Second, graham crackers, this snack has many uses: it can be chewed in bed in the morning, which can effectively alleviate the morning sickness reaction; Eating a few pieces in the car on the way to work can help you pass the boring time; When you suddenly have a desire to eat in the office, it is near you, convenient and unobtrusive. It is a genuine mini-food, which will faithfully ensure your blood sugar stability and energy throughout the day.
Third, milk and bean products. When you are pregnant, you need to absorb about 1 times more calcium from food than usual. The calcium content of most foods is limited, so it is a wise choice for you to drink skim milk during pregnancy. Pregnant women should consume about 1000 mg of calcium every day, and only 3 cups of skim milk (200 grams) can meet this demand. Yogurt is also rich in calcium and protein, which is good for gastrointestinal health. Some pregnant women are vegetarians. In order to get enough protein, they can only get the nutrition they need during pregnancy from bean products.
Fourth, fruit. Citrus and fruits are various and economical. Although 90% of them are water, they are rich in vitamin C, folic acid and a lot of fiber, which can help pregnant women maintain their physical strength and prevent fatigue caused by lack of water. Bananas can provide energy quickly and help pregnant women overcome fatigue. If your morning sickness is serious, eating bananas is easier for your stomach to accept. You can cut it into cereal or have breakfast with milk and whole wheat bread.
Fifth, lean meat. Because lean meat is rich in iron, it is easily absorbed by the human body. Iron plays an irreplaceable role in the process of oxygen transport in human blood and red blood cell synthesis. During pregnancy, the total blood volume of pregnant women will increase to ensure that the fetus can get enough nutrition through blood, so the demand for iron of pregnant women will increase exponentially. If the iron stored in the body is insufficient, pregnant women will feel extremely tired, so it is extremely important to supplement enough iron through diet, especially lean meat.
Sixth, vegetables. Don't forget to add black lettuce when making western salad. Dark vegetables usually mean high vitamin content. Cabbage is a good source of calcium. You can add this fresh vegetable to soup or dumpling stuffing at any time. For spinach, it was once thought that it was rich in iron and was regarded as one of the vegetables that could prevent anemia during pregnancy. But recently, experts suggested that spinach does not contain much iron, but it contains a lot of oxalic acid that affects the absorption of zinc and calcium, so don't eat more spinach. Cauliflower has many advantages, such as being rich in calcium and folic acid, rich in fiber and antioxidants against diseases, and also helping to absorb iron from other green vegetables.
Seven, dried fruit. Nuts such as peanuts contain unsaturated fats that are good for heart health. Fat is very important for the development of fetal brain. However, because the calorie and fat content of nuts are relatively high, the daily intake should be controlled at about 30 grams. Dried fruits such as preserved apricots, dried cherries and sour horns are convenient, delicious and portable, which can satisfy the desire of pregnant women to eat sweets at any time. There is another place that needs special attention. If you are allergic at ordinary times, it is best to avoid eating some foods that are easy to cause allergies, such as peanuts.
Eight, eggs. Many expectant mothers feel sick at the sight of meat, so eggs are the best source of protein for you during pregnancy. Moreover, eggs also contain various amino acids needed by the human body. Fried eggs with some vegetables will make your breakfast simple and rich. If you can't stand the smell of fried eggs, boil an egg to eat!
Nine, ice cream. Don't blacklist it. There is absolutely no need for you to deprive yourself of the right to eat ice cream because you are pregnant. Some sweets, including pudding made of ice cream, yogurt or milk, can be an episode after a meal and can provide you with 1/3 of the calcium you need every day. But remember: don't let it steal your thunder!
Ten, pregnant women should eat all kinds of vegetables: all kinds of vegetables are good for pregnant women, pregnant women can often change to eat all kinds of vegetables in their daily diet.
Radish. Radish is a very common root vegetable, but its nutritional and medicinal value is high. It is rich in lignin, which can greatly enhance the vitality of macrophages in the body, thus devouring cancer cells. At the same time, calcium, phosphorus, iron, glucoamylase and vitamins A, b 1, b2 and folic acid in radish are all beneficial to pregnancy.
The vitamin C content of green radish is six times that of apple. Carrots are rich in vitamin A, which can prevent night blindness and gallstones. Glucoamylase can decompose starch and fat in food, which is beneficial to the full absorption of human body. However, radish should not be eaten with fruit. The nutritional encounter between them can strengthen the inhibitory effect of thiocyanate on thyroid. Pregnant women who often eat radish can get a good effect of disease prevention and fitness.
Cauliflower is rich in vitamin K, protein, fat, sugar, vitamins A, B, C, calcium, phosphorus, iron and other nutrients. Pregnant women often eat cauliflower before delivery, which can prevent postpartum hemorrhage and increase the content of vitamin K in breast milk. In addition to its high nutritional value, cauliflower has a greater advantage that it can prevent and treat diseases if eaten regularly. It can enhance the detoxification ability of the liver, improve the immunity of the body, prevent colds and scurvy and other diseases. Boiling the juice of cauliflower leaves, adding honey to make syrup, which has the effects of stopping bleeding, relieving cough, diminishing inflammation and resolving phlegm, moistening throat and opening throat, and is a medicated diet to prevent neonatal intracranial hemorrhage, subcutaneous hemorrhage and upper respiratory tract infection. It is beneficial for pregnant women to eat cauliflower regularly.
Zizania latifolia, also known as Zizania latifolia, is a popular vegetable. It is rich in protein, carbohydrates, vitamins b 1, b2, C, calcium, phosphorus, iron, zinc and crude cellulose, and has the functions of clearing heat, promoting diuresis, promoting blood circulation and promoting lactation. Using Bailing decoction instead of tea can prevent and treat pregnancy edema. Eating fried celery with water chestnut can prevent pregnancy-induced hypertension and constipation.
Wild vegetables are another good nutrition for pregnant women. Wild vegetables are not only better than garden vegetables because of less pollution or no pollution, but also have dual functions of nutrition and diet therapy. Chinese nutritionists have analyzed nearly 100 kinds of edible wild vegetables in China, and found that wild vegetables are rich in plant protein, vitamins, cellulose and various minerals, with high nutritional value and unique taste. What's more, wild vegetables have a significant effect on disease prevention and health care. For example, garlic with a small root has the effect of invigorating stomach and resolving phlegm. Rice dishes can strengthen the brain and improve eyesight. Portulaca oleracea has the function of cleaning gastrointestinal tract, and can prevent and treat acute and chronic enteritis or dysentery. Pteridium aquilinum can clear away heat and promote diuresis, reduce swelling and relieve pain, and also has the effect of promoting blood circulation and calming the nerves.
The rice, flour, miscellaneous grains, meat, fish, poultry and eggs that people eat every day are mostly acidic in the body, and only the wild vegetables are alkaline after digestion and decomposition. Pregnant women eat some wild vegetables every once in a while, which can neutralize the acidity in the body and maintain the weak alkaline internal environment. This is very important for pregnant women to raise their babies in a good environment. Eating wild vegetables can also expand the source of nutrition, adjust the taste, and promote the cleaning of gastrointestinal tract, reduce the absorption of toxins in feces, which is conducive to pregnancy.
Don't eat:
This is what we used to call taboo. This is not superstition. You really need to know that some foods are not suitable for pregnancy, because some foods that you usually like to eat will have adverse effects on the fetus if you eat too much during pregnancy.
First, spicy seasoning. Zanthoxylum bungeanum, Zanthoxylum bungeanum, pepper, fennel, star anise, cinnamon, spiced powder, etc. It is easy to consume intestinal water and reduce the secretion of gastric glands, leading to stomach pain, intestinal dryness, hemorrhoids, constipation or stool obstruction. When constipated, pregnant women will hold their breath to relieve constipation, thus increasing abdominal pressure. Holding the fetus in the uterus is easy to cause fetal anxiety, premature rupture of amniotic fluid, spontaneous abortion, premature delivery and other adverse consequences. Many pregnant mothers prefer to eat sour hawthorn, but hawthorn has an exciting effect on uterus. Eating too much can cause uterine contraction and miscarriage, so eat less.
Second, an exciting diet. Caffeine-containing drinks and foods can cause nausea, vomiting, headache and rapid heartbeat when consumed in large quantities by pregnant women. Caffeine can also enter the fetus through the placenta, affecting fetal development. Tea is rich in caffeine. Drinking tea will increase the heart rate of pregnant women and increase the burden on the heart and kidneys, which is not conducive to the healthy development of the fetus.
Third, sweets. The metabolism of sugar in human body will consume a lot of calcium, and calcium deficiency during pregnancy will affect the development of fetal teeth and bones. Eating too much chocolate is not good, which will make pregnant women feel full and affect their appetite. Therefore, they are fat and lack the necessary nutrition.
Fourth, almonds contain the toxic substance hydrocyanic acid. In order to prevent its toxicity from affecting the fetus through the placental barrier, pregnant women should fast almonds;
Five, monosodium glutamate. MSG is a common condiment at ordinary times, but pregnant women should pay attention to eating less or not. The main component of monosodium glutamate is sodium glutamate, and zinc in blood is excreted from urine after combining with it. Excessive intake of monosodium glutamate will consume a lot of zinc, which is not conducive to the development of fetal nervous system.
Sixth, black fungus Although black fungus has the effect of nourishing the stomach and benefiting the stomach, it also has the effect of promoting blood circulation and removing blood stasis, which is not conducive to the stability and growth of embryos and should be avoided;
Seven, coix seed coix seed is a kind of medicinal and edible plant seed, which is slippery. Pharmacological experiments show that coix seed has an exciting effect on uterine muscles and promotes uterine contraction, which may lead to abortion;
Eight, purslane is both a medicine and a dish, but it is cold and slippery. Experiments show that purslane juice also has obvious exciting effect on uterus, which is easy to cause abortion;
Nine, long-term storage of potatoes contains alkaloids. The more potatoes are stored, the greater the alkaloid content. A proper amount of potato alkaloids can affect the normal development of the fetus, resulting in slow growth of the fetus;
Ten, ginseng, longan and other supplements. According to ancestral medicine, most pregnant women suffer from yin deficiency and blood deficiency, and yin deficiency leads to internal heat. Eating people leads to consumption of qi and yin, aggravating early pregnancy reaction, edema and hypertension. Longan is warm and helps yang. Although it has the effects of nourishing blood, calming the nerves and nourishing blood and benefiting the spleen, it is too warm for pregnant women to eat, which is easy to replenish blood and miscarry. Not only can it not protect the fetus, but it is also prone to threatened abortion symptoms such as red leakage and abdominal pain, which is not suitable for eating.
XI。 Foods containing additives. Additives and taboos contained in canned food are risk factors for teratogenesis and abortion, so pregnant mommy should stay away from canned food. Alum is an inorganic substance containing aluminum, which can invade fetal brain through placenta and affect fetal intelligence development. Therefore, I advocate that pregnant mommy should change the habit of eating fried dough sticks and eat more whole wheat products.
Twelve, crabs, turtles, kelp and other aquatic products have the active role of softening and hardening, and have the disadvantages of early pregnancy bleeding, abortion and so on after eating. Crabs have the function of promoting blood circulation and removing blood stasis, especially crab claws, which have obvious abortion effect; Turtle has a strong effect of promoting blood circulation and removing blood stasis; The abortion power of turtle shell is stronger than that of turtle meat; Kelp function is soft and firm, and it is also suspected of miscarriage.