During the Spring Festival, relatives and friends get together, most of them want to eat and drink, as the saying goes, "three pounds of fat every festival". If you can't control your mouth and overeat during the Spring Festival, it will inevitably affect blood sugar and lipid metabolism, resulting in high blood sugar, hyperlipidemia, and even high blood pressure, fetal macrosomia, etc., which will affect the health of mothers and children, so you need to pay attention to healthy diet.
1.Reasonable food matching: control oil, sugar and salt to ensure high-quality protein intake.
During the Spring Festival, there are more meat dishes, especially pay attention to food pairing. Pay attention to the combination of coarse and fine grains, 1 3 whole grains and miscellaneous legumes can be added to the staple food, that is, on the basis of refined white rice, whole grain rice (brown rice), coarse grains (black rice, oats, quinoa, etc.), miscellaneous beans (red beans, mung beans, kidney beans), corn steamed bread, buckwheat steamed bread instead of white flour steamed bread, or boiled corn, steamed sweet potatoes instead of part of the white rice, which can not only enrich the variety of food, but also improve the nutritional value of food and improve the taste of food. Reduce the amount of meat on the table and eat as many types of food as possible each day. Choose to eat lean meats rich in high-quality protein, such as fish, shrimp, chicken breast, tenderloin, etc., and eat less or no high-fat foods such as meat skin, pork belly, and animal offal (fat intestines, brain flowers); Choose light and easy-to-digest cooking methods such as steaming, stewing, and boiling, and try to avoid consuming too much fried and fried food, such as fried spring rolls, crispy pork, etc.; Promote the use of vegetable oils and reduce the intake of animal fats. Eat more green leafy vegetables, choose low-sugar fruits, such as grapefruit, apples, strawberries, etc., with a daily intake of 200-300g, and eat between meals. Patients with diabetic nephropathy, nephritis, renal insufficiency and other diseases should pay special attention to the fact that foods with high protein content such as meat, eggs and soy products should not be consumed too much, otherwise the burden on the kidneys will be increased, and the degree of kidney damage will be more serious.
2.Moderate your diet and avoid overeating: Eat high-sugar and high-fat foods lightly and eat in moderation. Meals should be eaten in small quantities and overeating or not eating a small range of foods. It is advisable to control the daily edible oil at about 20-30 grams, and the salt is less than 6 grams; Avoid fried, smoked, pickled, spicy and other foods, avoid eating raw and cold foods and cold drinks, and avoid eating too much sugar and sugary foods and beverages; The diet should pay attention to the combination of meat and vegetables, balance the diet, ensure that you drink enough water every day, and do not overeat staple foods and meat.
3.Eat less snacks and drink more water, drink less beverages, and replace milk with soy milk.
High-fat snacks such as peanuts, melon seeds, and chocolate should be eaten less; In addition, things like plum, hawthorn slices, mints, etc. can be tasted in moderation. Secondly, drink more water, sufficient water can speed up the body's metabolism, promote the discharge of metabolic wastes, is very helpful for the prevention of kidney and urinary tract stones, and can also improve constipation. When gathering during the Spring Festival, everyone will inevitably drink alcohol or drinks. Drinking alcohol can easily lead to fetal malformations, strong tea and coffee have a stimulant effect on the nerves, and beverages such as cola and milk tea are too high in sugar, and excessive drinking affects weight and blood sugar. It is recommended that pregnant mothers use boiled water, pure milk, low-fat yogurt or soy milk instead, which is both nutritious and calcium-supplementing.
3.The ingredients are fresh, and attention is paid to food hygiene.
Centralized purchase of New Year's goods, an appropriate amount can be done, try to go to large supermarkets and convenience stores to buy, pay attention to food hygiene, eat less raw pickled food and overnight leftovers. When dining out, you must pay attention to food hygiene and fresh ingredients. Do not eat raw and cold food, raw meat and seafood will have the presence of parasites to cause infection, and some will cause allergies; Raw and cold food can cause gastroenteritis, causing vomiting and diarrhea, dehydration, or acidosis, threatening the life of pregnant women and fetuses, and at the same time, when diarrhea and intestinal peristalsis are enhanced, causing uterine contractions and premature birth.
4.Rest on time and avoid going to bed late.
Pregnant women should sleep for 8 hours a day during the Spring Festival and avoid staying up late to watch the Spring Festival Gala, movies, karaoke or mahjong and other entertainment activities. The harsh and air-poor environment of cinemas and karaoke rooms can easily cause discomfort to pregnant women and is not conducive to the growth and development of the fetus. Staying up late causes lack of sleep and weakened immunity, which also increases the risk of infection in pregnant women and fetuses.
5.Eat and exercise in a balanced manner.
Pregnant mothers should choose appropriate physical exercise according to their own conditions, such as walking, brisk walking, pregnant women's exercises, etc. In the absence of contraindications to exercise, at least 30 minutes of activity per day. Don't sit or stand for a long time, exercise appropriately, and avoid overexertion.
In summary, specifically, the recommendations are as follows:
1. It is recommended to eat vegetables first and then meat, and the amount of vegetables per day can reach one catty, especially the more green leafy vegetables and mushroom vegetables, the better; Lean meats such as fish, shrimp, chicken breast, and tenderloin are preferred. Two taels of meat a day, fish three times a week, do not eat fatty meat, meat skin, fish skin, pork belly, animal offal (fat intestines, brain flowers), etc.;
2. Finally, eat staple food, five to six taels a day, and add 1 3 coarse grains and miscellaneous grains to the staple food, such as corn, millet, brown rice, oats, buckwheat, black beans, red beans, etc. Try to replace white rice with five-grain rice or brown rice, corn steamed bread instead of white steamed bread, or boiled corn and steamed sweet potatoes instead of part of white rice; Add half a tael of soybeans, an egg, and a pound of milk every day. Of course, everyone's eating habits are different, and specific meal recipes will also vary from person to person.
3. Combination of movement and static, entertainment and sufficient sleep.