Losing Appetite In Early Pregnancy? This Recipe Is Designed To Treat Morning Sickness, So Your Baby Won’t Have To Worry About Nutrition.
Within the first three months of pregnancy, many expectant mothers are very uncomfortable with the strong pregnancy reaction. They will feel like vomiting when they smell the smell of cooking fumes. I didn’t have any appetite when I saw the food.
But at this stage, it is clear that the little guy in the belly is in a crucial period of "laying the foundation". From the neural tube to the limbs, everything is differentiating and growing at an extremely fast rate.
The nutrition cannot keep up, and the mother is anxious, but she really can’t eat. What should I do?
Don’t be anxious, let’s discuss today how to eat wisely in early pregnancy, which can not only ensure the nutrition of the fetus, but also not cause the mother’s weight to rise sharply, and can also alleviate certain physical discomforts.
Get out of the traditional misunderstanding of "big supplement"
As soon as they heard about the pregnancy, the elders in the family may have immediately been busy preparing big fish and meat, thinking that in this way they could realize the situation of "one person eating and two people nourishing".
In fact, this concept needs to be updated.
In the early stages of pregnancy, that is, the first 12 weeks, the size of the fetus is still very small, and the total caloric demand does not increase too much. If you blindly take in high-fat, high-calorie foods, the excess nutrients will simply turn into fat and accumulate on the mother's body. This is very likely to lead to excessive weight gain during pregnancy. It will even increase the risk of gestational diabetes and high blood pressure, and for the baby, this is by no means a good thing. This is the result.
The real key lies in the "quality" of nutrition, not simply the "quantity".
First trimester core nutrition list
At this stage, there are several types of nutrients that require special attention.
The first thing that should be paid attention to is folic acid, which has the effect of effectively preventing fetal neural tube defects. Since it is necessary to supplement the preparation from the period of pregnancy preparation, then you must also eat a large amount of dark green vegetables (such as spinach and broccoli), beans and animal liver.
Next is protein, which exists as the "material" for building fetal tissues and organs. Its sources need to be given priority to fish, shrimp, and skinless chicken, including lean meat, eggs, and milk, plus soy milk, etc.
It should be noted that the importance of zinc is closely related to the growth and development of the fetus, and iron has the effect of preventing anemia in pregnant women. They can be obtained from red meat, shellfish and nuts. This is a way.
Mainly light, with fruits, vegetables and high-quality protein
In view of the nutritional needs mentioned above, the principle of "light, easy to digest, and high nutrient density" should be adopted for recipes in the early stages of pregnancy.
Breakfast can be a glass of milk or soy milk, a piece of whole wheat bread and a hard-boiled egg.
At lunch, you might as well replace the braised pork and fried pork ribs with dishes such as stir-fried shredded chicken and mushrooms, steamed fish, and boiled shrimp. You can do the same at dinner.
It is necessary to ensure that the amount of vegetables is sufficient, especially those with various colors and rich varieties, and the methods of cold mixing, boiling and quick frying can be used to retain vitamins more effectively.
This combination can provide essential nutrients without being too greasy and burdening the gastrointestinal tract.
To deal with morning sickness, try these “appetizing” tips
When you are nauseous and vomiting, stuffing food in your mouth will only make it more uncomfortable.
You can try eating smaller meals more frequently, dividing three meals a day into five or six meals, and eating a little less at each meal.
If morning sickness is severe, you can put some soda crackers by the bedside and eat two before getting up.
To relieve nausea, it is a good idea to eat some sour foods, such as fresh oranges, fresh grapefruits, fresh tomatoes, etc., or drink some lemonade.
But avoid those hawthorn products or plums on the market that have too much added sugar. The sugar content is too high.
Ginger has also been proven to help relieve morning sickness. You can cut two slices and soak them in water to drink.
Don’t forget staple food and a good helper for “aeration”
Many mothers simply skip the staple food because they have no appetite, which is not advisable.
The carbohydrates supplied by grains such as rice and flour are undoubtedly the most direct source of energy for the body and the most direct source of energy for the body.
You can choose forms that are easy to digest, such as millet porridge, soft rice, and rotten noodles.
In addition, after a woman becomes pregnant, her gastrointestinal motility will gradually slow down, making her prone to flatulence and constipation. At this time, it is a good idea to add radish to her daily diet.
If you don’t like the taste of raw radish, you can use it with the ribs to stew soup, or cut it into shreds for cold dressing. This will not only enhance the flavor, but also help digestion, smooth gas and smooth stools.
Simple and easy one-day pregnancy recipe reference
Having said so much, you may still be a little confused.
Here is a simple reference (the specific amount of food can be adjusted according to personal circumstances):
早餐：小米粥一碗，水煮蛋一个，凉拌黄瓜一小碟。
加餐：酸奶一杯，或苹果半个。
午餐：软米饭一小碗，清蒸鲈鱼一段，蒜蓉西兰花，萝卜排骨汤。
加餐：全麦面包一片，核桃两颗。
晚餐：鸡丝香菇汤面一碗，清炒豆苗。
睡前（如需）：温牛奶一小杯。
Remember, at this stage, do not force yourself to eat foods that are nutritious but disgusting. The most important thing is to find a combination that is acceptable to you and has good nutritional status.
Keeping your mind relaxed and eating comfortably is the best support for your baby.
If the pregnancy reaction is extremely severe and you are unable to eat or drink, you must seek help from a doctor immediately.
