The nutrition of fish meat is rich as we all know, especially during pregnancy, eating fish is more delicious, not only can supplement high-quality protein and vitamins, is conducive to the growth and development of the fetus in the uterus, and deep-sea fish is also a rich food source of iodine, but also rich in polyunsaturated fatty acids, which can help the brain and vision development of the fetus.
Recommended amount of fish to eat
Mainland China 2016 Dietary Guidelines for Chinese Residents Recommend: The total recommended intake of fish, meat, eggs and milk per day in the first and second trimesters of pregnancy is 150~200g; The total recommended daily intake of fish, eggs and milk during the third trimester and lactation period is 200 to 250 g.
The U.S. FDA and the Environmental Protection Agency recommend eating 2 to 3 meals of fish per week (the above species are preferred), and the weekly intake is controlled between about 226 and 340g. Therefore, the specific intake of fish can be adjusted according to their own dietary habits and structure.
If you eat about 300g of low-mercury fish or other seafood per week, you can meet the DHA needs of your baby's brain and visual development during pregnancy, so there is no need to buy additional products such as fish oil supplemented with DHA.
Canned fish can be eaten with confidence
Modern cans are sealed and sterilized in the production process, without the need for preservatives. Secondly, compared with the High Temperature of 180 ~ 200 °C in Chinese stir-frying, the high temperature treatment of canning is up to about 121 °C, except for the heat-intolerant vitamins B and C, most of the protein, iron, calcium and other substances will not be lost.
Eating some fish will be limited by environmental and economic conditions, and it is recommended that people eat canned sardines to supplement calcium.
Therefore, pregnant mothers do not need to be afraid of canned fish, when purchasing, they should compare different brands, try to choose fat, sodium content is low, in addition to eating directly, you can cook with other ingredients, such as stir-frying with green leafy vegetables, and tofu stew together, cooking can not put oil and salt to achieve the purpose of oil control and salt control.
Fish is more nutritious than fish soup
In fact, the white color of fish soup is due to fat emulsification, not rich protein, and excessive intake of fat during pregnancy can easily lead to excessive weight gain.
Therefore, the milky white fish soup needs to control the intake, and it is better to supplement protein than to eat more "soup", that is, high-protein and low-fat fish. The same is true for bone broth.