proven! . Way to not gain weight during pregnancy large feature
I during pregnancy, absolutely fat tend to become I think you. And "to take the nutrition for the baby!", Or ate more than necessary, such as accidentally feeling sick and do not eat something "to eat morning sickness", but there are a variety of causes, overweight for pregnant women too is NG.
there is a high possibility that impairs health to mother and child both with respect to the "eating" is, must be a very careful. In this article, we will introduce to the center the "food of wisdom" to prevent overweight during pregnancy.
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overweight during pregnancy, not only the risk of dystocia is increased, there is a high possibility to induce such as gestational diabetes and pregnancy hypertension, it must be sufficiently careful.
For example, if too much to eat mom is gestational diabetes causes, less likely to receive a nutrition to the baby's stomach, intrauterine fetal death, prematurity, will become a cause, such as stillbirth.
In order to avoid such a tragedy, do we send a pregnant woman is what kind of diet. From the next section, we would like to introduce specifically and food-eating recommended for nutritional management and pregnant women.
1. Put the meal notebook "recording diet"
ate the things one by one recorded, what when and how much to eat, and by aware of or are taking how much calories, consciously those that continue to control the contents of the meal "recording diet" is, it became famous from a few years ago users had, but this technique is'm also recommended nutritional management's pregnant women.
Well, it's why. In front of the description, here is a little problem. As a pregnant woman is "Let's eat a lot of vegetables for calorie restriction", if you eat three meals a salad every day. But, it does not reduce is absolutely body weight. Hell it would be why.
In fact, the pregnant woman is, like Caesar dressing or mayonnaise that fat content with plenty over about that "even this one", was had to eat the salad. I'm not skinny 's this.
I'm sure this pregnant woman is, because it was always over the norm of salad dressing and mayonnaise as, Will its existence was not at all aware. So, we were not able to link them to "get fat Cause".
we be the same as the pregnant woman who was cited as an example, not at all aware, we eat every day something like become "fat cause". "Recording diet" is, because all the things that were put in the mouth are recorded as a character in a notebook, enables verification of look back later.
Thus, "there, this is due to be ... and possibly" for the first time realized that, you can change the eating habits. "In order not to gain weight is to figure out what to eat first." This is the first point of.
2. Raise the level of satisfaction with the lemon flavor
during pregnancy excessive intake of salt, because it can lead to pregnancy hypertension, must refrain from always. But nor does it mean that "whether pregnant women should eat only meal without insipid". Ahead of the salt can I to delicious seasoning also.
ahead of the
salt, if juicing a lemon in place of tend to be thin and the taste, with a sharp taste, you can increase the satisfaction when you eat. In addition, vitamin C contained in the lemon, It seems to us to increase the absorption rate of iron.
for tend to pregnant women in anemic, iron is so indispensable, with very well lemon Aim to balance taste and good nutrition.
3. Burn fat drinking vinegar drink
vinegar , because it is a food that will to improve the health of the baby of a pregnant woman and her stomach, we just want to use actively. In, What are the effects on the vinegar. The following are tried to summarize in a bulleted list.
- When the fat-burning effect
overweight would with a fat, but there is a possibility that suffer from narrowing the birth canal dystocia, vinegar breaks down fat, so he me connected to diet is.
, high blood pressure prevention
is also in the preceding section, we touch the pregnancy hypertension, vinegar lowers the blood glucose level, is so he will prevent high blood pressure.
, calcium absorption rate up
pregnant woman is, the stomach of the baby's teeth and bones of raw materials, but must ingest a lot of calcium, the absorption rate of vinegar calcium thing with me to increase.
or to say, because what we can not put even vinegar to food, instead of drink and snack using vinegar, that frequently drink is recommended.
for vinegar have a distinctive smell, applied to the mixer along with the fruit, such as finish easy to drink in a way such as to mix juice, you may want to try a little ingenuity.
In addition, or the fruit as a raw material, made by soaking the fruit "fruit vinegar" is, so easy to drink better flavor than ordinary vinegar, it is suitable to drink of the material.
4. Taking oligosaccharide prepare the intestinal environment
during pregnancy, it is often in trouble gastrointestinal, such as constipation and diarrhea. However, it is the famous story these are the enemy of the diet.
for gastro-intestinal trouble persists, it must create an environment in the gut, because it is during pregnancy, do not go to not rely on easily medicine. So, what can we do?. Here to introduce is the "oligosaccharide".
us established a tone of
stomach, there is a thing called "good bacteria (bifidobacteria)," but, in fact oligosaccharide, I know bait of this good bacteria. Good bacteria became healthy to eat the bait is, break the condition of the stomach beat the "bad bacteria", It seems to me to return to a normal state.
course, it is harmless to the mother and baby, and immunity also up by prepare the intestinal environment. Among the usual eating habits, you may also try to use instead of sugar.
5. Avoid the hungry to eat the non-caloric food
is also entered and overweight is taboo during pregnancy, it is also difficult to talk about reducing the amount of food suddenly. Not sleep due to stomach has decreased in the middle of the night, if there is a thing that would accumulate stress, there can not be mother and child both good effect.
such a case, using, for example, non-caloric food (food of less than 5kcal per 100g), let's increase the amount. Such as Shirataki and Tokoroten is, calories per 100g is equal to or less than 5kcal, also, so familiar to any seasoning, it can be applied to the cuisine of different variations.
6. If you want to snack, the snack the dried squid and kelp
absolutely mouth becomes lonely, when you want to have any snack, let's to eat dried squid and kelp. Calories low, since it takes time to eat is hard, it is suitable to beguile the loneliness of the mouth.
However, dried squid and kelp for the appetizer, the salt content is high, because in some cases you have dark seasoning, please be careful when choosing.
7. Before meals to prevent overeating taking moisture
by drink before meals, to reduce the feeling of hunger, you can prevent overeating. In that case, such as sweet drinks to avoid, let's to drink, such as tea and water of non-caffeine. In addition, pregnant women because it has become easier to sweat, you must have frequent hydration in order to prevent dehydration.
8. Handmade warabimochi low-calorie snack
"just dried squid and kelp cry, properly if the snack-ish things like that I wish ... "want to eat, let's to be handmade a snack of low-calorie if it is not cumbersome.
good calories ingested in the snack during the pregnancy, but it is said that one day or less 0kcal, if it is handmade, you can make a snack that fit your body condition .
Above all warabimochi is easy to make and calories low, is yet so accumulate in the stomach, jewel of the snack in pregnant women. Please try to try by all means.
9. Constipation prevention to eat cereal for breakfast
pan faction speaking of breakfast , Gohanha, there and the various factions Hata also noodles faction, but the perfect for pregnant women's breakfast is the serial. It is also an advantage that can be inexpensive and easy to prepare, but because the serial are rich in dietary fiber, we us to exert a force on the prevention and elimination of constipation.
In addition, it is combined with milk or yogurt, enables the intake of calcium nice efficiency. Since the accumulated also surprisingly stomach, please try the person was not familiar until now.
10. Nutrition drink green juice
constipation in terms of elimination of, green juice is also recommended. For similarly dietary fiber in the previous section of the serial have been included in the rich, will help to prevent and relieve constipation is a powerful enemy of the diet.
Also, rather than the green juice only dietary fiber, vitamins and minerals, iron, because it also contains essential folic acid to promote the normal development of the stomach of the baby, the drinking habits by all means I would like to wear.
meal is also possible to watch out for other than
so far, but we've discussed in terms of 10 points from the "food" for the diet during pregnancy, "because they take care to food, now everything will be OK." There does not even mean that. In the next section, such as exercise during pregnancy, in addition to the diet also introduces you to what you want to please be careful.
perform moderate aerobic exercise when you can
moderate exercise during pregnancy is not only diet, also helps in the relaxation of unpleasant symptoms such as constipation and lower back pain. In particular, exercise suitable for pregnant women has been said that "aerobic exercise" such as walking and swimming.
is the aerobic exercise, but is a movement that burn with the oxygen the body fat, when the aerobic exercise during pregnancy, is so he nutrition is likely to reach the baby's stomach. Here, we hope to provide care is "to ensure that the pulse is not too high" and "not too much to raise the body temperature."
When the pulse exceeds the 150, only Tour of the muscles of the blood is improved, is so he becomes poor blood circulation in the uterus and internal organs. In addition, when the body temperature is too increased, it reduces the secretion of adrenal cortical hormone called epinephrine, is so would contract the uterus. Without unreasonable, let's move the body with a light heart of much diversion.
attention to constipation and edema! Archenemy of the diet
but constipation that was already your description is the archenemy of the diet, "swelling" is also a problem that must be noted for the pregnant woman. The edema, is the phenomenon that water would accumulate in the body.
to its cause, it is that there is such as taking too much and lack of exercise of salt. When you leave the edema, it will be higher risk of inducing a pregnancy hypertension, sufficient attention is required.
because Mom'm fine, baby also become vigorously!
here until we have an introduction to the method of diet during pregnancy, diet restrictions white white to exercise, please just note the "overkill" absolutely. Last, baby of a pregnant woman's stomach also is also a diet as a means to greet each other health of the birth day.
, for example, "I'm pregnant women, this remains become a mother, turned to Olusegun, I do not want to Fukekomi. Still said to want me clean" from the vanity of such, Continuing the only diet only lose weight because, are you waiting for the mother and baby, is surely unhappy future.
come born from healthy mom is still supposed to be a healthy baby. It was to introduce this "diet to become a healthy mom and healthy". In healthy and energetic smile, the baby coming soon born, it is what you want to for the first time of greeting.
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