I believe that many expectant mothers are very curious: why can celebrities still take the "girl route" when they are pregnant? What is the "magic" of star mothers, even if pregnant, they can do not look out of shape at all? Do you know, the original pregnancy to eat like this, you can be like a star "long tire does not grow meat", the following follow us to increase knowledge!
Every meal for our expectant mothers contains at least three types of food to achieve "long tires and no meat", which include cereals, vegetables and protein-rich foods (at least one of the fish, poultry, eggs and milk beans). For example, Xiao s pregnancy breakfast (ginger shredded fish soup, sesame oil noodles, green vegetables); Li Jiaxin's pregnant lunch (noodles, cheese with green and yellow vegetable salad, a fish, strawberry or kiwi fruit as dessert); Li Zi's pregnancy dinner (a small bowl of white rice + 2/3 palm-sized meat + dish) all meet this principle.
tips： 1, vegetables in the potatoes, yams, pumpkins, rich in starch, it is recommended to replace some staple foods to eat, boiled or steamed. 2. The staple food is recommended to mix thickness and thickness, such as adding fresh corn kernels to the sesame oil noodle line for small breakfast, changing the noodles of Li Jiaxin's lunch to soba noodles, and changing the white rice of Li Zi dinner to oat brown rice. 3. The amount of staple food in the meal is about 50-75 grams, which is equivalent to a small bowl and a flat bowl usually used to hold rice. Of course, it is best to be quantified and guided by a dietitian for the individual. 4, each meal to eat to seven points full prevails, only careful chewing and slow swallowing can objectively judge whether they are full, because gobbles will often feel that they have eaten too much when they are full. So it is recommended to chew at least 10 times more per meal. 5, the cooking of each dish should be light and less oily. The amount of oil used per person per day is 25-30 grams, but there is no need to measure grams of oil, which is too troublesome to operate; pour a little water on the plate after each meal, if the oil is even in pieces, it is used too much, if it is a star of oil, it is not used much.
As a benefit for expectant mothers, it is natural to eat more meals, eat some fruits, nuts, sugar-free low-fat yogurt, whole wheat bread, oatmeal nutritious and not long meat. For example, Li Jiaxin's afternoon meal (almonds, bananas or figs, yogurt or ginger milk) during pregnancy is 100% in line with the recommendations of nutritionists, while the afternoon meal (sweet porridge, corn) and Li Zi's pregnancy afternoon meal (3 marillas / 1 apple) have to be improved, but xiaos' sweet porridge does not add sucrose but adds a small amount of honey, and Li Zi's marie cake is low-fat and low-sugar type, but it is still nutritious.
1. Additional meals should not affect the meal. The addition of meals plays a role in carrying up and down between meals, so it is not for the purpose of eating enough, but also mat bar, otherwise it will affect the meal. 2. You can add meals 2-3 times a day. Additional meals can be served from 10:00 am to 11:00 am, 3:00 pm to 4 pm, and 8:00 pm to 9 pm. Of course, there is no hunger between meals or no meals, such as you can remove the evening meal or the morning meal, to ensure that the meal is added at least 2 times a day, so that 3 meals and 2 meals can make the blood sugar more stable, which is conducive to long tires and no meat. 3, nuts choose the original taste and close your mouth. Nuts only choose the original taste, do not choose to add sugar or salt or even over-fry can reduce energy and salt intake; choose closed mouth can reduce fatty acid oxidation rancidity.
In the first trimester, many expectant mothers will have morning sickness symptoms, this stage can eat something on the go, do not think too much about nutrition, such as some pregnant mothers especially want to eat sour and spicy rice noodles, can let the restaurant put less chili oil and salt, have to pay attention to nutrition, then let the restaurant put more vegetables and eggs; do not have to worry about eating badly affect fetal development, and force themselves to eat and tangled to grow fat, because the fetus in the first trimester can get enough nutrition and energy through the mother, even if the mother-to-be eats poorly.
With the advent of the second trimester, fetal growth and development gradually accelerate, and the need for nutrients and energy also increases. Expectant mothers will often feel hungry, and the advantages of eating less and more meals (3 meals + 2-3 meals) are reflected. Of course, the older generation will encourage expectant mothers to eat more, and comfort expectant mothers not to worry about gaining weight, and now one person eats two people. In fact, according to the "Dietary Guidelines for Chinese Residents" issued by the Chinese Nutrition Society in 2016, the energy of the middle and third trimesters of pregnancy is only 500 kcal more than in the first trimester, and only need to drink an extra package of milk, eat 1 egg, eat 1 or 2 red meat, 1 or 2 deep-sea fish can basically increase 500 kcal. Do not let go of the big fish and meat to eat, but it is not realistic to let the mother-to-be weigh the weight and eat, the way is to chew slowly and eat, feel full and stop.
1, supermarket snacks must be quit, a pack of 130 grams of biscuits or a box of 104 grams of non-fried potato chips are more than 500 kcal, to meet the increased energy but can not meet the increased nutrition. 2. You can supplement a complex of vitamins and minerals every day, which can not only supplement the nutritional needs of the middle and third trimesters in addition to the diet, but also be conducive to the long tire without long meat, because various vitamins and minerals are required to work synergistically in energy metabolism.
Yao Chen's exercise actions sent to Weibo during pregnancy in the gym, if you have a good foundation for exercise before pregnancy, you can also do it under the guidance of a fitness coach, if not, you can do some regular and safe exercise. Fast walking is a safe exercise throughout pregnancy (except for pregnant mothers who must not be able to move), the fetus in the second trimester has been very stable, the uterus is not the best time to exercise, jogging, swimming, the range of movement is not large and will not be compressed into the uterus of the gymnastics or yoga can be done with confidence, the body puffiness in the third trimester is more serious, the pressure of the uterus on the lower limbs is also larger, swimming is the most recommended exercise, even if it will not swim, walking in the water will also reduce the pressure on the lower limbs and consume energy.
According to the pre-pregnancy weight and height to calculate their own bmi, corresponding to different values, the weight of the recommended growth in the middle and late stages of pregnancy is also different, it is recommended that pregnant mothers have a scale at home, check the weight every week, when the weight growth is too fast, the next week's diet should be properly controlled.
Table of weight gain and growth rates during pregnancy
Remarks: China lacks sufficient data to put forward the recommended value of weight gain during pregnancy, and the Chinese Nutrition Society recommends that we refer to the data of the Institute of Medicine (see table above) and try to control the weekly weight within the above range.
If you want to have a long tire without growing meat is not the patent of the star, learn the method of controlling the mouth, opening the legs and measuring the weight, you can also grow a long tire without growing meat.
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