There is an old Chinese saying that "soldiers and horses do not move, grain and grass go first", and before fighting a war, you must think about something to eat. Add the phrase "don't fight the battle of the unprepared." So we subtly apply these experiences to our "fertility war", so as to reflect on a problem, which is also often heard in the outpatient clinic to ask the question, "Prepare to get pregnant, what to eat."
Eat well, your body is good! Baby is good!
This is not a problem, and some people think that the great people written in the textbooks have not started to run away from the time they were still "seeds". But now, there are more and more voices of opposition, some people will feel dissatisfied with the previous fetus, hoping that the next child will turn against the wind; or feel that in the face of SARS, the new crown, these increasingly frequent epidemics, there may be some big winds and waves waiting for these babies in the future, so start in advance to give birth to more combative babies, haha.
Epidemic prevention starts from the "doll"!
Yes, now that there are more scientific and effective pregnancy preparation methods and guidance programs, we may wish to take a look.
When it comes to the diet of pregnancy, first of all, calm the mind, do not blindly make up for the sake of supplementation, first achieve a healthy diet for ordinary people, eat everything and don't be picky, nutritionally balanced, and diverse. High-quality protein, fruits and vegetables, and carbohydrates are indispensable, but they cannot be excessive.
In addition, there are three recommendations for women who are trying to conceive.
A lifetime of career, prepare for pregnancy to be more prepared!
First of all, I mention women's life's work - weight management. Before pregnancy, control your weight at an appropriate level and try to achieve the ideal range of 18.5 to 23.9 kg/m2.
Being overweight before pregnancy is really harmful and pit baby. In ancient times, it was necessary to "supplement the body" after pregnancy, because the nutrition of women at that time could not keep up, and only by strengthening the supplement after pregnancy could we maintain a fairly acceptable level of nutrition and allow ourselves and the fetus to pass through pregnancy smoothly. But most women now are in an overnourished environment.
Obesity increases the risk of hypertensive disease and diabetes, macrosomia, and caesarean section during pregnancy, and pre-pregnancy diabetes and obesity increases the risk of congenital malformations of the fetus.
It's not chubby! Moderation and health are the best!
Therefore, if women who are overweight during pregnancy can slow down their eating speed, reduce the intake of "three highs" foods (high energy, high fat, and high sugar), and choose foods with low sugar index, rich dietary fiber, and high nutrient density. At the same time, exercise should be increased, and moderate-intensity exercise of 30 to 90 minutes per day is recommended. Letting the weight drop is good for you and your baby!
On the contrary, those "darlings" of God, who eat a low body mass index of no meat, can increase their weight by appropriately increasing the amount of food and regular exercise, and can have 1 to 2 meals a day, such as increasing milk by 200 ml per day or grain/live meat by 50 g or eggs/fish by 75 g. Just like the big s, although it has been maintained as a vegetarian for many years and maintained the figure, when it is necessary to get pregnant, it is also necessary to adjust the body to the right state, and the baby will be healthier.
Pregnancy preparation needs to supplement these two nutrients, are you lacking?
For women who are trying to conceive, it is recommended to grasp both iron and folic acid.
Due to the special physiological state of pregnancy, the demand for iron is relatively large, and iron deficiency anemia is a disease that often occurs during pregnancy. Therefore, we recommend that pregnant women should regularly consume animal foods that are rich in iron and highly utilized.
The blood count can be checked before pregnancy to determine if there is a problem with anemia, and people with iron deficiency or iron deficiency anemia should correct the anemia before becoming pregnant.
So how to supplement iron? The iron content and iron absorption rate in animal blood, liver and red meat are high, and there should be 50 to 100 g of lean animal meat in three meals, and 25 to 50 g of animal blood or livestock liver and kidney once a week. In addition, remember that vitamin C and iron are more compatible, if we consume vegetables and fruits with more vitamin C at the same time, we can improve the absorption and utilization of dietary iron, and play a multiplier effect.
Beef, very ok!
Folic acid supplementation from the first 3 months of pregnancy is well known to most people, and supplementation with 400 μg of folic acid per day can reduce the risk of progeny neural tube malformations; but for women who have a history of childbirth in neural tube malformations or have neural tube malformations themselves, a larger dose of folic acid should be supplemented with a doctor.
These three hobbies, pregnant women can stop!
If you also have the three major hobbies of smoking, drinking, and perming your hair, then please stop in time. Yes, alcohol and tobacco really affect fertility!
Pregnancy preparation is not a time for husband and wife, between colleagues to talk about wine. Alcohol can affect sperm or egg development, resulting in abnormal fertilization of sperm or eggs, and embryos often lead to miscarriage due to abnormal development. Harmful components in tobacco can enter the reproductive system through the blood circulation, producing toxic effects, and regular smoking by either spouse before pregnancy can increase the risk of deformity in the next generation. Therefore, both husband and wife should quit smoking and alcohol in the first 6 months of pregnancy, and women planning to become pregnant should also stay away from smoking.
Smoking, Dab!
Don't think the above is alarmist, in fact, there have been studies that show that the nutritional management of couples during pregnancy, increasing nutritional supplementation, does have a certain positive effect on sperm and egg quality.
Pre-pregnancy weight intervention and nutritional matching studies in men and women have shown that giving nutritional matching not only improves the physical nutrition status of men and women, but also increases sperm density and activity, comprehensively improves women's physical condition, improves egg quality, and improves pregnancy outcomes.
The last thing to advise is not to take pregnancy preparation as a task, because pregnancy is a beautiful thing for the woman herself or the whole family, and it is the product of love. Once a thing is given additional emotions, it becomes a burden, and it changes its taste.
Finally, a dietary pagoda is offered, which can be referenced in the daily diet.