After pregnancy, every expectant mother has good expectations for the future of their babies and longs for them to be smart, cute, healthy and happy!
Are you also afraid that your baby will lose at the starting line? Don't know what to supplement during pregnancy? When will I start making up?
The first trimester is the first period of rapid development of the baby's brain, and expectant mothers not only need to pay attention to a balanced daily diet, but also pay special attention to the importance of nutritional supplementation!
This article will introduce the diet and nutritional supplementation in the first trimester in detail, and provide some specific supplementation suggestions to help babies be smarter and mothers healthier! Let's take a look
Folic acid deficiency can affect the proliferation and differentiation of embryonic cells, increase the incidence of neural tube malformations such as spina bifida and encephalocele, and also increase the risk of miscarriage. The Dietary Guidelines for Chinese Residents recommend that women supplement with 400 g of folic acid daily through folic acid supplements starting when they are trying to conceive.
It should be noted that if you have a folate metabolism disorder or a high homocysteine index, and you have not supplemented folic acid for a long time when you are trying to conceive, it is recommended to supplement active folic acid directly. This is because active folic acid does not need to be "processed" in the body, it can be directly absorbed and utilized, in short, it is to eat as much as you want!
Iron deficiency in the first trimester increases the risk of preterm birth and low birth weight infants, so it is important to ensure that you receive 20 mg of iron per day. In order to ensure iron intake, it is best to eat lean meat every day, animal blood and animal offal can be eaten 2 3 times a month, each time eating about 25g, about 1 piece of pork liver the size of a palm and the thickness of a yuan coin.
In addition, vitamin C can promote the absorption of iron from plant foods. In your daily diet, you can eat more foods rich in vitamin C, such as broccoli, bok choy, kiwifruit, oranges, etc.
Calcium deficiency during pregnancy will cause the expectant mother to release calcium from the bones to meet the development of the fetus, so in order not to reduce the bone density of the expectant mother, it is necessary to ensure adequate calcium intake during pregnancy. The "Dietary Guidelines for Chinese Residents" suggests that you can drink 300g of milk per day in the first trimester, and you can choose a variety of dairy products such as yogurt, milk, and milk powder to ensure the nutritional needs during pregnancy.
In addition, for expectant mothers with lactose intolerance, yogurt, soothing milk, cheese, etc. can be preferred to supplement calcium. For expectant mothers who are already overweight or obese before pregnancy, low-fat milk or skim milk can be chosen.
Iodine is an indispensable trace element for the synthesis of thyroid hormones, in order to avoid the adverse effects of iodine deficiency during pregnancy on fetal intelligence and physical development, the "Dietary Guidelines for Chinese Residents" recommends that expectant mothers should eat iodized salt (no more than 6g) in the first trimester of pregnancy, and supplement 230 g of iodine every day. In addition to iodized salt, iodine-rich ingredients such as shrimp skin, kelp, and seaweed can be added to the daily diet to ensure the need for iodine in the first trimester.
Finally, I will share with you 8 salt control tips to help you develop a good habit of low-salt diet.
1) Choose high potassium and low sodium salt; (2) reduce the intake of high-salt foods and processed foods (pickles, ham, instant noodles, etc.); (3) Be careful of salty condiments (light soy sauce, chicken essence, soy sauce, etc.); (4) Put salt before cooking; (5) Increase acid, reduce sugar, and increase freshness; (6) Choose steaming, cold dressing and other cooking methods; (7) Don't eat overnight dishes; (8) Reduce eating out.
Compared with refined white rice noodles, whole grains and mixed beans can provide richer B vitamins, minerals, dietary fiber and other nutrients, make you feel more satiety, and are also conducive to controlling blood sugar after meals. The Dietary Guidelines for Chinese Residents recommend that expectant mothers eat 50 75g of whole grains and mixed beans per day in the first trimester, accounting for about 1 4 1 3 of the staple food.
Usually at home, you can use whole grain beans to make multigrain porridge, multigrain rice, and multigrain steamed buns, or process whole grain beans into various fillings, make unsweetened bean paste buns, and you can also buy pure whole wheat bread or pure oatmeal directly, so that you can easily achieve the thickness and thickness of the staple food. If you're eating out, you can choose corn as the main food.
Vegetables are good for vitamin C, folic acid, calcium, magnesium, potassium, dietary fiber**, and also contain some plant compounds that are beneficial to the human body such as carotene, anthocyanins, lycopene, etc. The energy of vegetables is generally less than 30 kcal 100g, and eating more vegetables is conducive to appropriate weight gain during pregnancy. Non-starchy vegetables are low in carbohydrates and rich in dietary fiber, which can also help control blood sugar during pregnancy.
We recommend that expectant mothers eat 300 500g of vegetables per day, of which dark vegetables (dark green, red, orange and fuchsia vegetables) account for more than half. It should be noted that potatoes, taro, and pumpkin are high in carbohydrates and high in energy, so if the dish contains these vegetables, it is necessary to appropriately reduce the intake of staple foods.
Fruits are important for vitamin C, dietary fiber, potassium, magnesium, and various bioactive components (- carotene, lycopene, anthocyanins, etc.). The Food Guide for Chinese Residents recommends eating 200 350** fruits per day. 8 large strawberries are about 300 g, 2 kiwis are about 200 g, and 1 medium apple is about 200 g.
It should be noted that the nutrition of the whole fruit is much greater than that of the juice, and it is recommended to eat the fruit directly, drinking less or no juice. After the fruit is juiced, the sugar will be freed out to increase the rate of blood sugar increase, and vitamin C will be lost during the juicing process, and dietary fiber will be lost if the residue is removed.
In the next installment, we will continue to follow the second trimester diet and nutritional supplement strategy to help you make the most of this special and wonderful time.
We look forward to sharing more about pregnancy nutrition with you, so don't forget to stay tuned for the next installment! Finally, I wish all mothers-to-be a smooth pregnancy and a healthy and smart baby