Today, when people advocate health, more and more people like vegetarian food, but some vegetarian mothers often have concerns that they cannot provide adequate nutrition to the baby because they are vegetarians for a long time. In fact, if vegetarian mothers can pay more attention to their diets, they can still consume enough protein, have less oil, and have a low burden. This will not only promote postpartum body recovery, but also reduce the risk of cardiovascular disease, and postpartum depression. Less likely to happen.
Early pregnancy:
In early pregnancy, expectant mothers do not need to increase calories and protein, and the amount of each meal is similar to that before pregnancy. In order to ensure the baby's nerve development and DNA synthesis, it is necessary to take enough folic acid. In our country, it is recommended that the daily folic acid supply for pregnant women is 0.8 mg/day, especially during the first 3 months of pregnancy.
Supplemental folic acid recommendations:
Vegetarian mothers can eat some dark green vegetables, beans, grains of coarse grains and fruits containing flavones to obtain folic acid.
â— Vegetables: Green vegetables such as asparagus, broccoli, spinach, asparagus, kale, and lettuce, and other vegetables such as corn, carrots, and tomatoes.
â— Fruit: Kiwi, strawberries, cherries, bananas, citrus, etc.
â— Beans: Soybean products such as soy milk and tofu.
â— Cereals: Oats, wheat and other natural cereals.
Mid-pregnancy:
After entering the second trimester, expectant mothers should increase their intake appropriately. Specifically, the daily calorie intake should be 300 calories more than the initial period; the protein should have 10 grams more; the B vitamins, especially vitamin B6 and vitamin B12, should be vegetarian. Mothers are more likely to lack and need more supplements.
Protein supplement suggestions:
Vegetable protein sources In addition to the soybean-related products we are familiar with, nuts and other beans are also rich in protein. Therefore, try "mix and match" to eat more effectively absorb the use of food protein: For example, eat only millet, the protein bioavailability is only 57%, only eat 60% of corn, eat soybeans alone is not 64%, if these three types are mixed together, protein utilization can be increased to 77%. "Mix and match" can be in the form of nuts, red bean rice, rice pudding and so on. For strictly vegetarian mothers, protein powders can also be supplemented appropriately under the guidance of a doctor.
â— Cereals: rice, whole wheat flour, etc.
â— Beans: such as green beans, red beans, black beans, lentils, peas, mung beans, of which the best quality soybean.
â— Vegetables: day lily, mushroom.
â— Nuts: pine nuts, almonds, peanuts, seeds, sesame, etc.
B vitamin supplements recommendations:
Unprocessed and non-refined germs are rich in B nutrients such as seaweed, wheatgrass, daisies, etc. Vegetarian mothers can eat more. If after the improvement of serological tests, there is still a lack of such vitamins, expectant mothers can take compound vitamins under the guidance of a doctor to meet the pregnancy needs.
â— Vitamin B6: oats, whole grains, bananas, dark green vegetables.
â— Vitamin B12: eggs, seaweed, seaweed, soybean meal, natto, etc.
Late pregnancy:
By the end of pregnancy, expectant mothers, in addition to supplementing with enough calories and protein, should not neglect the intake of iron, calcium and other nutrients. The Nutrition Society of China proposed that in the third trimester, the daily dietary intake of iron is 28 milligrams. The calcium should be increased to 1500 mg.
Iron supplement suggestions:
Dark vegetables, sesame seeds, and whole grain whole grains are the source of iron. Vegetarian mothers can eat more. In addition, it is also recommended to supplement iron with citrus or vitamin C drinks to enhance the absorption rate of plant-based iron. Since tea and coffee affect iron absorption, vegetarian mothers should try to avoid it.
If vegetarian mothers often appear pale, dizzy or tired, it may be a precursor of iron deficiency anemia, can actively ask the doctor to check whether enough of ferritin, the physician will also give iron as the case may be, but after taking iron Constipation may occur and it is normal. However, if it is more than the body can afford, stop taking it immediately.
â— Vegetables: dark green vegetables, leeks and other dark green vegetables, seaweed.
â— Fruit: raisins, red dates, cherries, grapes, apples, etc.
â— Fruits rich in vitamin C: guava, tomatoes, kiwifruit and so on.
Calcium supplements are recommended:
In the third trimester of pregnancy, calcium is not as good as possible. If calcium is used excessively, calcium will precipitate in the placental blood vessel wall, causing placental aging and calcification, which will reduce the amount of amniotic fluid that is secreted and cause the baby's head to be stiff. So that the baby can not get the mother to provide adequate nutrition and oxygen, and the hard head will also make the production process longer, increasing the risk of childbirth. In addition, too much calcium may also cause constipation for expectant mothers, so it is very important to grasp the total intake of calcium during pregnancy, it is recommended not to exceed the recommended standards of the nutrition society, and it is best to calcium through food.
â— Vegetables: Almond flowers, cauliflower, kale.
â—Others: sesame paste, tofu, soy milk, nut milk, etc.
TIPS: Eat less vegetarian processed foods
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