What to eat before pregnancy
Diet before pregnancy is crucial to the future health of mother and baby. Proper nutritional intake can not only increase the chance of conception, but also lay a good foundation for embryonic development. The following are the pre-pregnancy dietary recommendations that have been hotly discussed on the Internet in the past 10 days, compiled based on scientific data and hot topics.
1. Essential nutrients and food sources before pregnancy
| Nutrients | function | Recommended food | recommended daily amount |
|---|---|---|---|
| folic acid | Prevent neural tube defects | Dark green vegetables, animal liver, beans | 400-800μg |
| iron | Prevent anemia | Red meat, pork liver, spinach | 20mg |
| Calcium | fetal skeletal development | Milk, sesame, dried shrimps | 800-1000mg |
| zinc | Improve egg quality | Oysters, nuts, lean meat | 15mg |
| Vitamin E | Regulate hormone secretion | Vegetable oil, nuts, eggs | 14mg |
2. Ranking of hot-searched ingredients
According to recent Internet search data, the following ingredients are the most popular in the topic of "pregnancy preparation diet":
| Ranking | Ingredient name | Hot search index | Main functions |
|---|---|---|---|
| 1 | avocado | 987,000 | Rich in healthy fatty acids and folate |
| 2 | salmon | 852,000 | Premium Omega-3 Source |
| 3 | Quinoa | 765,000 | Complete protein and trace elements |
| 4 | blueberry | 689,000 | Antioxidants protect eggs |
| 5 | walnut | 624,000 | Improve endometrial receptivity |
3. Conditioning suggestions for different body types
1.Yang deficiency constitution(Afraid of cold, cold hands and feet):
Recommended food: mutton, leeks, longan, ginger
Avoid: Cold foods such as watermelon and mung beans
2.Damp and hot constitution(Easily prone to acne and bitter mouth):
Recommended food: barley, winter melon, bitter melon
Avoid: Spicy and greasy foods
3.Qi deficiency constitution(easily tired, short of breath):
Recommended food: yam, red dates, beef
Avoid: Raw and cold foods
4. Dietary principles recommended by experts
1.Adjust your diet 3 months in advance: The egg development cycle is about 85 days, and it is necessary to reserve nutrients in advance
2.Diverse intake: Eat at least 12 different foods every day, more than 25 kinds per week
3.control weight:BMI should be maintained between 18.5-23.9. Being too fat or too thin will affect pregnancy.
4.Moderate exercise: Moderate intensity exercise 3-5 times a week, combined with diet for better results
5. Recommended recent popular recipes
| Recipe name | main ingredients | Efficacy | heat index |
|---|---|---|---|
| Salmon and Avocado Salad | Salmon, avocado, spinach | Supplement high-quality protein and folic acid | 925,000 |
| Black bean and red date porridge | Black beans, red dates, glutinous rice | Replenishing blood and nourishing eggs | 873,000 |
| Walnut sesame paste | Walnuts, black sesame seeds, glutinous rice | Tonifying kidney and replenishing essence | 796,000 |
6. Foods to avoid
1. Caffeinated drinks: daily caffeine intake should not exceed 200mg
2. Alcoholic beverages: It is best to completely abstain from alcohol
3. High-mercury fish: such as sharks, swordfish, etc.
4. Undercooked food: sashimi, half-boiled eggs, etc.
Summary:Dietary preparation before pregnancy requires scientific planning. On the basis of ensuring nutritional balance, appropriate foods are selected according to personal physique. It is recommended that couples preparing for pregnancy adjust their eating habits together to prepare for a healthy baby. Recent Internet data shows that high-nutrient-dense foods and functional recipes have attracted much attention, but remember not to blindly follow the trend and formulate a diet plan based on your own situation.
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