Backstage friends often ask how to eat if you are pregnant? That's a big question. The nutrition to be supplemented at different stages is not the same, so there must be changes in dietary collocation.
Teacher Gu's article sorted out the dietary principles and demonstration recipes for early, middle and late pregnancy. Pregnant friends can refer to eating, and friends who are pregnant can collect them first.
First, in the first trimester, we should focus on supplementing these 4 kinds of nutrition
1. Folic acid
Folic acid supplementation in the first 3 months of pregnancy can better prevent neural tube malformations; if it is not supplemented when trying to conceive, it is recommended to double the supplement in the first trimester, and supplement 800 micrograms per day through the preparation.
2. Iodine
Iodine deficiency in the first trimester directly affects the baby's growth and brain development; in addition to eating 6 grams of iodized salt per day, it is also necessary to eat iodine-rich seafood 1 to 2 times a week, such as kelp, seaweed, wakame, and marine fish.
3. Iron
Iron deficiency in the first trimester tends to increase the risk of preterm birth and low body weight, and also affects the baby's intelligence; if iron deficiency anemia or serum protein is present before pregnancy
4. Carbohydrates
Severe deficiency directly affects brain and nervous system development, and is common in pregnant women with severe morning sickness; if morning sickness is severe, you can eat some sugar, honey, or supplement with glucose intravenously under the guidance of a doctor.
Second, in the second and third trimesters, we should focus on supplementing these 7 kinds of nutrients
1. High quality protein
It is an essential nutrient for fetal growth and development, how to supplement it?
300-500 g milk / day
1 egg/day
50-100 g livestock meat
8 rolls of shabu-shabu beef rolls are 100 grams
3 chicken wings are 100 g
50-100 g fish and shrimp
10 shrimp for 100 g
A large and thick piece of fish with a palm is 100 grams
2、DHA
Rapid brain development begins at 5 months, and DHA supplementation is urgently needed, and 200 grams of DHA per day are needed.
Specifically, you can eat DHA-rich fish such as mackerel, salmon, sea bass, and yellow croaker 2-3 times a week, and eat 100-150 grams each time.
3. Folic acid
Supplemented by the preparation 400 μg per day.
4. Iron
Iron supplementation is most recommended to eat red meat, clams, animal liver and animal blood.
Eat 50 grams of lean meat (3-4 rolls of beef rolls) per day and eat animal blood and liver (20-50 grams) 1-2 times a week.
▲Picture: 25 grams of duck blood (2 slices of shabu-shabu)
▲Picture: 25 grams of pork liver (thickness 2 1 yuan coins)
Eat 8 clams 2 times a week.
If anemia is tested for pregnancy, iron is taken under the guidance of a doctor.
5. Iodine
Same first trimester.
6. Calcium
Both the second and third trimesters are 1000 mg.
The following is a three-day recipe for early, middle and late pregnancy according to the above dietary principles, and the energy is based on the energy recommendation of the Chinese Nutrition Society for young manual laborer women.
This recommendation is suitable for most white-collar women, but everyone has different appetites, or flexible adjustment of the amount, to eat more as a standard is more reasonable, so that you can long tires without meat.
remark:
1. Choose iodized salt for edible salt, which does not exceed 6 grams throughout the day.
2, the amount of cooking oil for the whole day is 28 grams, it is recommended to use flaxseed oil for cold mixing, peanut oil or olive oil for stir-frying.
3, the three-meal ratio is about 3:4:3, in line with the recommended three-meal ratio of nutritional recipes.
4. The energy supply ratio of the three major nutrients is in line with the nutritional recommendations, as detailed in the following table.
5. Pay attention to folic acid, iron and iodine in the first trimester, and ensure that the carb water is sufficient. Folic acid dietary supplements can not be enough, you need to take 400 or 800 micrograms of preparations.
6. The recipe is paired with lean beef rich in iron, duck blood and iodine-rich seaweed, and as for carb water, its energy supply ratio is also in line with the recommendation of the Chinese Nutrition Society.
2, the amount of cooking oil for the whole day is 22 grams, it is recommended to use flaxseed oil for cold mixing, peanut oil or olive oil for stir-frying.
5. The demand for protein in the second trimester increases, and the recipe is reasonably matched with milk, beans, aquatic products, livestock and poultry meat to ensure adequate protein.
6, the demand for protein calcium and iron in the second trimester increased, the recipe is equipped with iron-rich pork liver, calcium-rich milk, dried incense, black sesame seeds.
7. Brain development in the second trimester has a great demand for DHA, and this recipe is accompanied by cod rich in DHA.
2, the amount of cooking oil for the whole day is 23 grams, it is recommended to use flaxseed oil for cold mixing, peanut oil or olive oil for stir-frying.
5, the third trimester still needs to pay attention to the intake of protein, calcium, iron, DHA and iodine, the recipe these nutrients are considered, reasonable combination of protein-rich milk, southern tofu, clams, salmon, chicken, beef jerky, calcium-rich milk, southern tofu, amaranth, salmon rich in DHA, and iodine-rich kelp.
Although it is only a 3-day demonstration recipe, you can completely change the N-day recipe by exchanging the same ingredients.
Staple foods can replace staple foods, vegetables can replace vegetables, protein can replace proteins, and nut fats can be exchanged.
How exactly are they interchangeable? See the following four figures for details
Let's take the first picture to illustrate in detail.
25 grams of oats can be replaced with 35 grams of salted bread, or 100 grams of potatoes, so everyone should understand.
Staple food interchange table
Fruit exchange table
Protein interchange table
Vegetable and oil exchange table
Today's interaction: About pregnancy or pregnancy diet, what else do you want to know or share, interaction.