During pregnancy. Eat more and eat less, exercise or not.
all affect the change in a woman's pregnancy weight.
It is also directly related to the health of yourself and your children.
How to eat and how to move during pregnancy.
In order to maintain a healthy weight?
Look down. Tell you the answer.
Kangkang. Huh?Shouldn't pregnant women add more nutrition and gain more weight, after all, "one person eats, two people make up"!
Maintaining a healthy weight is beneficial to the health of pregnant women and fetuses
Healthy. 1. The significance of maintaining a healthy weight for pregnant womenThe "Core Essentials of a Healthy Lifestyle (2023)" states that pregnant women should adjust and maintain a healthy weight before pregnancy, and maintain appropriate weight gain during pregnancy.
Weight gain is the most practical visual indicator of the nutritional status of pregnant women, and fetusesBirth weight, pregnancy complicationsand other pregnancy outcomes. forEnsure the normal growth and development of the fetus and avoid adverse pregnancy outcomesWeight gain during pregnancy should be watched and kept within an appropriate range.
Kangkang. It seems that it is really important for pregnant women to maintain a healthy weight, but what is a healthy weight level?
Healthy weight, of course, there are data to rely on!Healthy.
2. Healthy weight standards during pregnancyThe National Health Commission issued the "Recommended Value Standard for Weight Gain of Pregnant Women" (WS T801-2022), which clearly defines the relevant indicators:
Pre-gestational weight:Average body weight in the three months prior to pregnancy.
Pre-delivery weight:The weight of the last weighing within a week before delivery.
Total gestational weight gain:Pre-delivery weight (kg) minus pre-pregnancy weight (kg).
Weight gain values in the first trimester:The weight (kg) at the end of 13 weeks of pregnancy is subtracted from the pre-pregnancy weight (kg).
Second trimester weight gain value:The weight at the end of 27 weeks of pregnancy (kg) is obtained by subtracting the weight (kg) at the end of 13 weeks.
Weight gain value in the third trimester of pregnancy:The pre-delivery weight (kg) is obtained by subtracting the weight (kg) at the end of 27 weeks' gestation.
According to the cut-off point of China's ** body mass index, the weight gain range of singleton pregnant women and the recommended weekly weight gain in the second and third trimesters of pregnancy are given according to the cut-off point of China's ** body mass index, as shown in the following table. 
Low body weight
Normal weight
Being overweight
Obesity
Healthy. It is recommended that pregnant mothers weigh themselves at a fixed time every week and make records!
Now that the standard is known, what should be done?Kangkang.
3. Two good habits to help pregnant women maintain a healthy weightPregnancy weightGrowing too muchshould beEnsure the nutrients ** while controlling the total energy and increasePhysical activity;WeightInsufficient growthshouldIncrease the amount of foodAnd pay attentionAll kinds of food pairings,Specifically, the following suggestions could be adopted:
Eat a balanced diet
A balanced dietary pattern is the basis for maximizing the nutritional needs and health of pregnant women, and a variety of foods is the basic principle of a balanced dietary pattern. Pregnant women can maintain healthy behaviors by choosing small portions of food in their daily diet and consuming them every dayMore than 12 kindsFood, reached weeklyMore than 25 kinds. Pregnant women should consume fruits and vegetables that contain more vitamin C to help improve the absorption and utilization of dietary iron. Daily intake is recommended400 500g of vegetables, 200 300g of fresh fruitsFruits can be increased to 350g in the third trimester. Edible persimmon peppers, cauliflower, kiwifruit, hawthorn, strawberries, etc.
The daily dietary pattern is mainly cereals, which can ensure adequate nutrient intake and help maintain body weight. Daily intake is recommended200 250 g cereals,The third trimester may increase to:225~275g。
A moderate intake of fish, poultry, eggs, and lean meat can supplement protein. However, excessive intake can increase the risk of obesity, so it is recommended that pregnant women consume meat, poultry, eggs, and fish every day150-200g，It can be increased in the third trimester to:175-225g。
Exercise is good for your health
Physical activity during pregnancy can help maintain proper weight gain during pregnancy, which is beneficial for both maternal and fetal health. According to different gestational weeks, appropriate exercise methods and amounts of exercise should be takenFirst trimesterExercise should be slow, light in the second trimester, and slow in the third trimester.
In the absence of medical contraindications,Second and third trimestersIt should be done daily30 minutes of moderate intensity(generally 50% to 70% of your maximum heart rate after exercise) physical activity, egBrisk walking, swimming, dancing, yoga for pregnant women, etc.
Third trimesterWomen should appropriately increase the number of intervals between each exercise and strengthen monitoring during exercise and exercise. 
Tips:Pregnant mothers with severe abnormal cardiopulmonary function, placenta previa, premature rupture of membranes, and local blood pressure diseases during pregnancy (such as severe preeclampsia) should not exercise.
Kangkang. With a reasonable diet and moderate exercise, I wish every pregnant mother can give birth smoothly, safe and healthy!
I hope that everyone will also take the initiative to practice a healthy lifestyle and protect the body that our mother gives us!
Healthy. Cast a shot
AReferences:
1] The core information of the Dietary Guidelines for Pregnant Women and Lactating Mothers in China (2022).
2] The Expectant Mother's Gift Pack is here!I don't know how to eat and how to do it during pregnancyLook at that's right
3] Insist on exercising during pregnancy, both mother and baby benefit!How to move safely without hurting the tire?
4] Initiate a pregnancy weight management mode.
5] There are 13 major harms of obesity during pregnancy!To control your weight, you can do this.
6] Which is better, 2 yuan of vitamin C or hundreds of yuan of vitamin C?
7] "Recommended Values for Weight Gain in Pregnant Women" (WS T801-2022) was authoritatively released.
WonderfulHealthy Lifestyles for All Initiative.