After pregnancy, many pregnant women have an appetite, and various snacks always make people want to stop. So, which snacks are delicious and healthy?
1. Yogurt, milk and cheese
As the fetus grows up day by day, pregnant women need to consume more calcium every day to meet the needs of fetal physical development.
Dairy products are the best food for calcium supplementation. Yogurt, milk and cheese are all small packages, which are easy to carry and can be replenished at any time. It is a rare calcium supplement snack. Pregnant women drink a cup of yogurt or milk in the morning and evening, and 200 mg of calcium can be easily "done".
The calcium content of cheese is eight times that of milk, and it is also rich in protein, which can be eaten by pregnant women with meals or as snacks.
However, in the process of making cheese, salt may be added to inhibit the production of microorganisms. Pregnant women should look carefully. If the label on the package of cheese is high in sodium, don't eat too much every day. Avoiding excessive sodium intake will increase the risk of edema during pregnancy and pregnancy-induced hypertension.
nut
Nuts can promote fetal brain development because they contain a lot of unsaturated fatty acids. It is also rich in vitamin BBB, calcium, iron, zinc and other nutrients, which is a rare and necessary snack for pregnant women. Pregnant women can choose to eat when adding meals, and all kinds of nuts can be eaten alternately, which can not only ensure a certain daily intake, but also obtain more comprehensive nutrition.
The Dietary Guidelines for China Residents suggest that healthy adults should consume 15g nuts (without shells) every day. This amount is equivalent to eating 30 grams of melon seeds with shells, or 25 grams of peanuts, or 2 to 3 walnuts every day. Of course, pregnant women can also buy small packages such as daily nuts and eat a bag every day.
3. seaweed
Seaweed is rich in nutrition. Its dietary fiber content is about 40~50%, which is a real high dietary fiber food. For pregnant women with constipation, laver is the best snack choice. Dietary fiber can promote intestinal peristalsis, increase water content in feces, soften hard stools and help pregnant women relieve constipation.
Seaweed has a high iodine content. Studies have shown that the iodine content per gram of seaweed is 25 μ g 1. The recommended daily intake of iodine for pregnant women is 230 micrograms.
If the net content of a small bag of seaweed is 2 grams, that is to say, in the daily diet, pregnant women can only eat up to 4-5 bags of seaweed every day and do not take other iodine-containing foods. Therefore, although laver is delicious, pregnant women should not be greedy.
4. Fruit and vegetable slices
Fruit and vegetable chips can be said to be the new favorite of pregnant women's snacks, and the unique vacuum drying technology maintains its original nutrition and crisp taste. Except some water-soluble vitamins are slightly lost, plant fiber, minerals, protein and other nutrients are well preserved.
Because it is pure natural food without additives, preservatives, colorants and other additives are rarely added to the ingredients list of this kind of snacks, so pregnant women can rest assured that it is safe to eat.
Because of the variety, this means that pregnant women have different nutritional supplements and many changes in tastes to choose from.
Warm reminder:
Dear pregnant mother, it is a wonderful thing to choose several healthy snacks mentioned above when you are greedy, which can not only satisfy the loneliness of your mouth, but also get more nutrition. Finally, I wish pregnant mothers a lot of food, nutrition and beauty during pregnancy!
References:
1 ma dajun determination of iodine in seaweed food by Du Yuming Jiwei ion chromatography Heilongjiang environmental bulletin 2008+02.32.4