Always feel tired during pregnancy? It is right to eat "these two foods". Chen Yunting, a nutritionist in the Nutrition Treatment Department of Zhenxing Hospital, said that the increase of lutein concentration in the body after pregnancy is easy to make people feel tired. Common symptoms such as nausea, vomiting, cramps and frequent urination during pregnancy are also easy to make people feel tired. At this time, supplementing foods containing protein and B vitamins will help boost the spirit and enhance physical strength. Eggs, lean meat, fish and bean products are all high-quality sources of protein; Brown rice, germ rice, oats, dark green vegetables, almonds, walnuts and so on are rich in vitamin B. It is suggested that mommy can eat more of these foods during pregnancy.
If you continue to work after pregnancy and want to eat something to recharge at work, fresh milk, oatmeal, yogurt and yogurt are all good refreshing snacks. According to Chen Yunting, the granular oat beverage retains more vitamins, minerals and fibers, has high nutritional value and few additives, and is relatively healthy compared with the liquid oat beverage. Nut milk, black sesame milk and soybean milk oats can supplement protein and B vitamins at the same time, and gain double vitality at one time. It is suggested that pregnant mommy can choose this direction. When buying, sugar-free items are the main ones to avoid energy consumption caused by sugar, and the refreshing effect is discounted.
If you are afraid that coffee will hurt your baby, you can drink 100% pure juice instead. Many office workers drink a cup of coffee every day to refresh themselves and jokingly say, "You can't work without coffee. However, excessive caffeine intake after pregnancy will not only increase the risk of pregnancy, but also affect the health of the fetus. Chen Yunting said that pregnant women can only consume up to 200 milligrams of caffeine a day. Converted into super coffee, it is probably two small cups of American coffee. Because tea, cola, chocolate and other foods also contain caffeine, if you have already drunk coffee, you should avoid eating these foods to avoid excessive caffeine content in your body. When buying coffee, you should choose a store with a clear label on the caffeine content to avoid accidentally drinking too much caffeine.
100% pure juice is a good choice if you don't want to risk drinking coffee during pregnancy and want to find a caffeine-free drink with a refreshing effect similar to coffee. According to Chen Yunting, the vitamins and antioxidants in fruit juice contribute to energy metabolism and are effective refreshing drinks besides coffee. In addition, fruit juice also has the effect of beauty and health care. It is suggested that pregnant mommy can choose pure juice with high fiber content and low glycemic index, such as apple guava juice, exotic apple juice, orange juice or Liu Ding juice, but avoid drinking watermelon juice and litchi juice with high glycemic index to avoid soaring blood sugar.
Cassia seed tea instead of coffee? Beware of miscarriage! Some coffee addicts can't live without the taste of coffee. They found that cassia seed tea tasted like coffee and planned to use it instead of coffee during pregnancy. However, Chen Yunting said, Cassia seed is cold, which is easy to cause gastrointestinal discomfort and even diarrhea. Taking a large amount during pregnancy may cause contractions. Pregnant mommy is advised not to drink it, so as not to increase the risk of miscarriage.
Why can caffeine refresh you? When adenosine in the human body binds to brain receptors, it will slow down the activity of nerve cells and make people feel sleepy. Caffeine can be used as an antagonist of adenosine, which can prevent adenosine from combining with receptors and achieve the effect of boosting the spirit.
Group B ate too much and was afraid of diarrhea, headache and vomiting. In addition to coffee, group B is also a common refreshing food for ordinary people. Some people think that group B will be excreted through urine, so it doesn't matter if you eat more. Some people think that group B is easy to lose weight, and eating more can achieve refreshing effect. Chen Yunting said that these are all wrong ideas. Although group B has a refreshing effect, eating more will not enhance the effect. Taking too much group B in a short period of time will make the nervous system "overspeed" and cause side effects such as diarrhea, abdominal pain, nausea and vomiting, headache and frequent urination. Because many foods contain B group, if you want to add extra buccal tablets, it is enough to eat about 1 ~ 2 tablets a day. Unless you eat three meals outside and eat less fruits and vegetables, you can eat three capsules a day. Pregnant mommy can also refer to the recommended daily intake formulated by the national health department and compare it with the commercially available products.
Drinking coffee with group B is the most refreshing? Experts say no! Since coffee and group B can refresh themselves, can they "join hands" to achieve the refreshing effect faster? Chen Yunting shook his head: "Eating coffee with Group B will make Group B consume quickly!" Why? She explained that as an enzyme that helps energy metabolism, when the energy in the body increases, it will accelerate metabolism and expel excess energy, so eating coffee with Group B will accelerate the excretion of Group B. If you want to eat coffee and Group B one day, it is best to drink coffee first, wait for half an hour to 1 hour for caffeine to be excreted, and then eat Group B.
Why can Group B refresh itself? As the main substance of human energy metabolism, group B can not only promote blood circulation and metabolism, reduce the burden on the body, but also help brain cells improve their operating efficiency.
Decaffeinated energy drinks are safer. At present, there are two kinds of energy drinks on the market: caffeinated and decaffeinated. Chen Yunting pointed out that although caffeinated energy drinks have a good refreshing effect, excessive caffeine will affect maternal and infant health. If you want to drink energy drinks to refresh yourself during pregnancy, you'd better give priority to decaffeinated items. She analyzed that decaffeinated energy drinks mainly rely on taurine to refresh themselves. Taurine can stabilize nerve conduction substances in the brain, activate brain cells, help energy metabolism and detoxify. Eating more taurine is a relatively safe refreshing food for pregnant women. Drinking caffeine-free energy drinks during pregnancy, and then adding more foods containing protein and vitamin B to the general diet can make you feel better.
Hypnotic food is best to have a good sleep 1 ~ 2 hours in advance, which can give the brain a full rest, help the body to be repaired, and make people more energetic during the day. Tryptophan can synthesize melatonin to help sleep, and GABA has the effect of calming the nerves. Both of these elements have a good sleep aid effect. If you are tired during pregnancy because of poor sleep at night, you may wish to supplement food containing these two elements at night. Foods containing tryptamine acid include bananas, milk, nuts and sesame seeds, while foods containing GABA include germ, brown rice, pickles, natto, miso, dried fish, tomatoes and spinach. Pure cocoa powder also contains GABA. Mixing a little cocoa powder with hot milk can effectively improve sleep quality. It is suggested that pregnant mommy can eat these hypnotic foods at snack time after dinner. Remember not to eat before going to bed to avoid indigestion.
Interview with the author/Dai Jun
* For the full text, please refer to February 20 19 of Baby and Mom.