As the saying goes, during pregnancy, "one person eats, two people make up", many pregnant expectant mothers or women who are trying to conceive may receive different degrees of love from their mother-in-law/mother/husband during this period.
Nourishing chicken soup
Nutritious bone broth
Milky crucian carp soup...
"If you want to have a baby, you have to make up for it!" With this one word of concern, you have to drink two more bowls of soup.
There are also many expectant mothers who, after pregnancy, will feel that it is not easy to prepare for pregnancy, and the fetus needs more nutrition, and choose a large supplement, eat more meals a day, or specially select nutritious eating
1. Cause weight gain, causing obesity;
2. It is also easy to suffer from gestational hypertension or diabetes;
Excessive nutritional supplementation can also easily lead to excessive fetal absorption and become a giant baby, so that during childbirth, it is difficult for the fetus to pass through the birth canal smoothly, which will also increase the chance of dystocia
And if pregnant women are overnourished, the fetus is also likely to suffer from low blood sugar, heart disease and other diseases.
And really to achieve comprehensive nutrition, in theory, you have to eat 25 different foods every day, in this regard, it is difficult for normal people to achieve this order of magnitude in a day's food intake;
On the other hand, during the cooking process of food, various vitamins will cause different degrees of loss due to water immersion, heat, oxidation and other reasons, resulting in a decrease in the nutritional value of the diet.
The following is the amount of nutrient loss from various vitamins and minerals in food after treatment -
Blind supplements not only can not achieve the ideal state, the body will also bear a great burden, during pregnancy / pregnancy, to achieve a real nutritional balance we should eat like this!
1 Eat at a fixed time each day
Reasonable arrangement of three meals a day, the best time to eat is -
Around 7:30 a.m., around 12 noon, and dinner around 6 p.m
Meal schedule is generally best in half an hour to an hour, during the meal to maintain emotional stability and happy eating, develop a good habit of going to eat when the time comes
2 Do a ration of food every day
One-third of the calorie supply during the day, each meal is consumed, and the calorie consumption is large during the day;
Therefore, you need to follow the inverted pyramid model, eat well in the morning, eat full at noon, and eat less at night
Insist on eating quantitatively, and you will find that your body is getting better and better
3 Daily intake of professional vitamins
Different from the nourishment of big fish and big meat, you can choose a professional and scientific pregnant woman's multivitamin to replace the nutrients in meat products, fruits and vegetables.
In fact, before pregnancy - pregnancy - after pregnancy need some key nutrients to provide corresponding nutritional supplements for pregnant mothers and fetuses at different times to avoid some unnecessary symptoms -
These nutrients are difficult to get adequate intake of food alone.
4 Choose folic acid that is truly effectively absorbed
Most pregnant mothers know that pregnant babies eat folic acid, but more than half of the Chinese have mutations in the MTHFR gene (also known as the folate metabolism gene), resulting in the inability to normally metabolize and absorb synthetic folic acid.
A 2013 article published in PLOS ONE analyzed the mutation rate of folate metabolism genes in 15,357 Han Chinese populations from 10 regions in China, and the results showed:
The proportion of MTHFR gene mutations is 78.4%, which cannot completely metabolize the ingested synthetic folic acid and convert it into really useful live 5-methyltetrahydrofolate.
This is also the reason why many pregnant mothers have been eating folic acid but the test for folic acid levels is always not up to standard.
So, are you ready to start a healthy parenting journey when you are still trying to get pregnant or are you already pregnant?