Eating healthy during pregnancy body

Everyone\'s body there are a wide variety of bacteria, viruses, fungi and Mycoplasma. But only when the body is weakened when, these nasty guy will only cause disease, and good nutrition and physical fitness are basic security of their immunity.

Distinguish between food-five

First class: cereals and potatoes

Cereals including rice, flour, cereal crops. Potatoes including potato, sweet potato, cassava, main cereal grains provide carbohydrates, protein, dietary fiber and b vitamins.

The second category: animals

Including birds, fish, milk, eggs and meat, mainly provides high quality protein, fat, minerals, vitamin a, and b vitamins.

Third category: legumes and their products

Dry beans including soybeans and other, mainly provides protein, fat, dietary fiber, minerals, and b vitamins.

Fourth class: vegetables and fruits

Including leaves, stems, Hua Tai, Eggplant and fruit such as algae, fresh beans, edible mushroom. Wide range of fruits, provide dietary fiber, minerals, vitamin c and carotene. And potato diet rich in vegetables, fruits, to enhance disease resistance capacity, reduce the incidence of disease, plays a very important role.

Fifth class: pure thermal energy food

Including starch, edible sugar, vegetable oil, and wine. Mainly provides energy, vitamin e and essential fatty acids in vegetable oils can also provide.

Special notice

· Food intake also note the weight grain mix, often eat more whole grains, cereal crops, and so on. Rice should not be too fine or too much loss of vitamins, minerals and dietary fiber.

· Food diversity can not only provide us with a variety of tastes and, more importantly, is able to provide essential nutrients, but also can improve the body\'s immune function.

· The body needs more than 40 kinds of essential nutrients, only from a variety of food intake to meet the demand in balance, because any disease caused by a lack of e

ssential nutrients.

Pregnancy Mommy eating good health

Pregnancy is a complex physiological processes, need to make a series of physiological adjustments during pregnancy, to adapt to the growth of the fetus in the body and physiological changes of its own. Pregnancy is divided into 3 periods, each period of 3 months to 1, namely first trimester, second trimester, late pregnancy.

In early pregnancy

Trimester pregnant Mommy weight of slow growth, the need to approximate in nutrition and non-pregnancy, but in order to provide high quality balanced meals, meet the appropriate supply of nutrients, will undoubtedly have a very beneficial effect on fetal development.

Early recipes for example (heat does not increase)

Breakfast: steamed cake 100 grams of rice porridge 1 Bowl (rice or millet 50 grams), boiled eggs, 1 vegetable or pickled vegetables the amount.

Jiacan: 300 ml milk, apples 1.

Lunch: 150 g of noodles, lean meat 50 g, 50 g cucumber, other spices suitable amount.

Jiacan: fried bread slices 50 g, 1 orange.

Dinner: rice 120 grams of fish 100 g of tomatoes 100 g, 50 g of carrots, other spices suitable amount.

Early recipes for example (increased heat 627,300 kJ)

Breakfast: 50 grams of steamed bread, and fried dough sticks 50 g, rice porridge 1 Bowl (rice or millet 50 g), 1 egg, vegetables or pickled vegetables the amount.

Jiacan: 300 ml milk, apples or pears 1.

Lunch: 180 g rice, fried celery with pork (lean meat 50 g, 100 g of celery), tomatoes (raw) 50 grams.

Jiacan: blood biscuits 40 g, seaweed soup bowl with 1.

Dinner: rice 150 grams, 1 soup bowl of noodles (noodles of 50 grams), fried spinach with eggs (eggs 1, 100 grams of spinach), 50 grams of bean curd, seasoning and cooking oil amount.

(Note: weight refers to the flour and dry rice, bread, noodles)

More recipes, rice can be replaced with equivalent pasta, vegetables, fruit varieties

can also often transform, you can also add some fish, shrimp, kelp, chicken and other foods.

Second trimester

Mum from the 4th month of trimester weight gain rapid, parent began to store some protein and fat. Fetal development rapidly at this time, the gradual improvement in various organs, the immune system tissues and organs development, fetal tissue calcium, phosphorus, iron, zinc, potassium and other minerals constantly reserves, pregnant Mommy meals arrangements should note the following several points :

· On the premise of ensuring the quality of nutrition, increasing the intake of nutrients. Daily heat increase of 200,000 cards, increased 15 grams of protein, iron increase to 28 mg, increased to 1500 mg of calcium, other nutrients have increased.

· Try to meet daily dietary supply of nutrients, particularly increases in animal food and fruits and vegetables.

· Meals suitable for small, frequent meals, each meal has not satisfied, such as when hungry, may be suitably increased 50 g or 100 g fried bread slices or noodle soup, and to ensure that intake of water, should give up alcohol.

Second trimester recipes for example

Breakfast: milk 300 ml, roll of 100 grams.

Jiacan: 1 egg, rice porridge 1 Bowl (rice or millet 50 grams), pickled vegetables amount.

Lunch: rice 200 g fried vegetables (lean meat 50 g, 1 egg, tomatoes 100 g cabbage 100 g).

Jiacan: 200~250 ml milk.

Dinner: bread

200 g fried vegetables (bean 100 g, 200 g spinach, 200 g cucumber, seaweed soup 1 Bowl).

Late pregnancy

Nutrition of pregnant and later one of the aims is to make the fetus to remain an appropriate birth weight, which is good for the baby\'s healthy growth, birth weight is too low or too high will all affect the quality of life and immune function of infants.

In order to ensure rational nutrition of late pregnant Mommy, suggest that the pregnant Mummy can press table food to mix your own diet,

daily meal should consist of the following food composition, the amount may be appropriate to increase or decrease.

Examples of late pregnancy recipes

Staples: 350 grams of flour, 250 grams of rice, millet (moderate) and corn (small) 50~100 gram.

Protein foods: lean meat, fish, liver, soybean products (select two or more every day) 50~100 gram, eggs, 1~2, 300~500 ml milk.

Vegetables: yellow-green vegetable 100 g, 200~300 g other vegetables, kelp, laver and seafood 10~20 grams.

Fruits: fruits 100~200 grams.

Oil: cooking oil 30 g.

Nutrition Tips

Vitamin c

Source: dark green vegetables are good sources of vitamin c, in addition, fresh fruits such as oranges, grapefruit, mango is also very good sources, with the most content-rich guava.

Attention

· Vitamin c is destroyed, so the fruits and vegetables should purchase instant, storage time not too long. To store, porous paper bag or plastic bag, and put it in the refrigerator or at lower levels the shade.

· When washing vegetables faster, and after the first cut, may reduce the nutrient loss. Also advised in cooking with salt, stir fry, water sparingly.

· Some people to keep the caiye green, add when cooking soda, so easy to destroy vitamin. Should be the first of 60 ° c hot water scalded, then cooked, so as to avoid caiye black, and reduce the loss of vitamins.

· Fruit consumption with skin as possible, after the Peel should also eat as soon as possible.

· Stranded when the juice, add a little salt, to reduce the destruction of vitamin c speeds. Fruit juice drink as soon as possible, if not drink, and bottled in cold storage.

Calcium

Sources: dairy products are the best source of calcium, in addition, small dried fish and big bone soup (big bone joint and add some vinegar, in order to facilitate the inflow of calcium decoction) are also good sources of calcium.

Attention

Absorption and uti

lization of vitamin d to calcium, phosphorus and calcium are competing on the absorption and utilization will influence each other. Excessive amounts of protein and fat will promote the excretion of calcium, resulting in the loss of calcium.

Iron

Sources: liver, pig\'s blood, lean meat, seaweed category, eggs, whole grains, dried fruit, green vegetables are rich in iron, and liver, pig blood, such as lean meat, the food there is to state of the heme iron, so absorbed better.

Attention

· Phytic acid, oxalic acid, dietary fibre in plants, tea and coffee, beans and milk protein inhibits the absorption of iron. -Eating acid in patients with Portal hypertensive gastropathy, because suppressing gastric acid secretion, will also reduce iron absorption.

· Supplemental iron should be suitably increased intake of liver and lean, not immediately after a meal to drink tea and coffee.

· If taking iron supplements, together with the juice drink, take vitamin c helps iron absorption. But with total fresh milk does not, and do not eat and calcium so as not to affect absorption.

· Vegetarians eat green vegetables and whole grains should be used with a vitamin c-rich foods (such as citrus fruits), to increase absorption.