If you want to give birth to a healthy baby, expectant mothers have to eat well.Fruit is rich in nutrition and is a good choice for expectant mothers to relieve her stomach, but eating fruits during pregnancy is actually very particular.
I am currently more than 31 weeks. When I do sugar with sugar at 26 weeks, the last value of blood sugar is a bit higher. Doctors recommend eating less sweet things, especially high sugar watermelon and melon.
I have been searching for a lot of suggestions about how to eat fruits, and now share it with everyone.
Today, I will share with expectant mothers a series of suggestions for eating fruits during pregnancy, such as how to choose, how much to eat, what time to eat, and so on.
What are the benefits of expectant mothers to eat fruit?
During pregnancy, the level of hormone in the body will change, and expectant mothers have increased demand for vitamins and minerals. Fruits are rich in vitamin C, carotene and other minerals such as vitamins, carotene and other minerals, which can meet the body’s needs.
Many expectant mothers are nausea and vomiting and poor appetite after pregnancy. Eating some sweet and sour fruits can improve their appetite appropriately.It is also prone to constipation during pregnancy. Fruits are rich in dietary fiber, which can promote gastrointestinal motility and improve constipation.
What should expectant mothers pay attention to choosing fruits?
Pay attention to diverse matching
Different fruits have different nutrients, so everyone should eat all kinds of fruits, so that not only the nutrition is more balanced, but also the taste is richer.
[Heart] Strawberry, kiwi, fresh jujube and other vitamin C can improve people’s immunity.
[Heart] Orange -yellow fruits such as mango are rich in carotene and have the effect of antioxidant.
[Heart] Citrus fruits are rich in flavonoids and have certain benefits for cardiovascular and cerebrovascular.
"Mother Sugar" wants to choose GL and GI low fruits
Fruits with high blood glucose generation index (GI) and high blood glucose load (GL) can easily lead to increased blood sugar. If expectant mothers have gestational diabetes, try to choose fruits with lower GL and GI as much as possible. Eat less GI or GL values.Fruit.
"Fat Mom" must choose fruit with low calories
If expectant mothers grow too fast, try to eat fruits with lower calories and eat less calories.The following table lists the calories of common fruits for your reference.
If you don’t know if your weight gain during pregnancy is within the normal range, you can click on the relevant recommended articles at the end of the article to understand.
How much fruit is better to eat every day?
Some expectant mothers heard that the fruits were nutritious, so they opened their stomachs.Everything is too late, although the fruit is a treasure, but it cannot be eaten as a meal.Many fruits are relatively high. If you eat too much, it will not only affect the absorption of other nutrients, but also increase weight too much.
So how much is appropriate to eat every day?The "Dietary Guidelines for Chinese Residents" pointed out that you can eat 200-350g fruits (equivalent to 1 to 1.5 tennis apples in the first 3 months), and you can eat 200 ~ 200 ～ 2 ～ 《《《《《《《《《《《in the middle and late pregnancy per day of pregnancy every day.400g of fruits (equivalent to 1 to 2 apples with large tennis).
If you have no concept of the weight of the fruit, you can refer to the following picture to learn about the weight of some common fruits, and roughly estimate whether the amount of fruits you eat every day is within the appropriate range.
It is recommended to eat fruits during the two meals, such as 9:00 am to 10:00 am and 15: 00-16: 00 in the afternoon.
It is best not to eat fruits when eating meals, because tannic acid in the fruit will combine with protein in fish, meat and other foods to reduce the absorption of protein.
If the expectant mother’s weight grows too fast, you can eat some fruits before meals, and produce some satiety first, and you can eat less meals, which is conducive to controlling weight.
Common questions related to fruits
Does eating longan really have a miscarriage?
No, expectant mothers can eat longan.
It is circulated in the field: longan is warm, sweet, easy to get angry, and eating will cause miscarriage.In fact, there are no cases of abortion caused by longan, and you can eat it when you are pregnant.
It should be noted that the calories and sugar of longan and longan are relatively high. By pregnancy diabetes and expectant mothers with too fast weight growth should eat less.
Can eating dried fruit and drinking juice replace fruits?
Although many dried fruit and juice taste delicious, it is not recommended to replace fruits.
Dried fruit is processed and dried, vitamin C and other water -soluble vitamins are largely lost, and the nutritional value is not as good as fresh fruits; the juice is squeezed by the juice. The dietary fiber in the original fruit was destroyed, and the dietary fiber could promote defecation and improve constipation during pregnancy.Therefore, it is true to eat fruits.
Can vegetables replace fruits?
Vegetables cannot replace fruits.
Although vegetables and fruits have many similarities in nutritional ingredients and health effects, after all, they are two categories of food. Specifically, the nutrients contained in each vegetable and fruits are different.For example, carbohydrates (fructose, glucose, etc.) and organic acids (apple acid, etc.) and aromatic substances in fruits are more than vegetables.
There is also a very important point that most fruits are easy to carry and can be eaten directly without cooking treatment. Therefore, its nutritional components are not affected by cooking factors, and nutritional losses will be reduced.
Do you know about the above knowledge about eating fruit?Friends who need supplements can typing in the comment area ~ [Bi Xin]