During pregnancy, you should eat well, drink well, sleep well, and live according to traditional Chinese concepts. Pregnancy is unexpectedly linked to obesity. How to manage your pregnancy weight healthily?
Overweight during pregnancy should not be ignored
Traditional concepts lead to increased caloric intake in pregnant women. However, with changes in lifestyle, people have significantly fewer opportunities to go out for outdoor activities and consume less, leading to weight gain. Zhang Zhenyu, chief physician of the Department of Obstetrics and Gynecology at Beijing Chaoyang Hospital, emphasized that being overweight during pregnancy may lead to maternal and infant health problems such as gestational hypertension, gestational diabetes, and fetal growth retardation.
Experts say you should avoid overeating during pregnancy and exercise appropriately. If you cannot get pregnant, you can lie down and sit at home. Be sure to get enough exercise. Walking less is not enough, half an hour is appropriate.
A 20% weight gain is normal
How much weight is reasonable to gain during pregnancy? Generally speaking, it is normal to gain 20% from your pre-pregnancy weight.
Weight control during pregnancy also depends on regular check-ups. Some problems with mother and fetus often don\’t show up right away. If you wait until it becomes serious before going to the hospital, it may be irreversible. Through obstetric examinations, doctors will make different adjustments at different stages based on various factors such as the weight of the pregnant woman and the development status of the fetus.
Pregnant women can weigh themselves once a week. Generally, pregnant women start to gain weight after 12 weeks of pregnancy, and the growth may be slow in the early stage. Between 32 and 36 weeks of pregnancy, as the blood volume of the pregnant woman increases and the water in the mother\’s body increases, the mother\’s weight will increase faster. As long as your average weight does not exceed one pound per week, your weight can be controlled within the normal range.
Make a daily meal list
Obstetrician Yu Mei said that expectant mothers should make a meal list every day.
Staple food: should be controlled at about half a catty per day. If you are pregnant with twins, you may need six ounces. There must be whole grains and potatoes, but it is not recommended to eat too much whole grains, which will cause bloating. One or two to one and a half a day is enough.
Meat: It is recommended to eat more red meat, white meat, and aquatic products. If you can\’t eat them every day, you can change them. It is recommended to eat one to two taels of meat every day, and try to choose some pure lean meat. Fish, chicken, duck, and ribs are best eaten alternately.
Vegetables and Fruits: Vegetables every day, fruits with every meal. It is recommended to eat 1 catty of vegetables every day. It is not recommended to eat too much fruit, only about half a catty per day. To enrich the color on the table.
Cooking methods: Change cooking methods and reduce cooking as much as possible. Use cooking methods such as blanching, boiling, stewing, mixing, and steaming to reduce the intake of a large amount of fat. Especially pregnant women with diabetes and hyperlipidemia are recommended to eat hot dishes at night, such as boiled lean meat and mixed with blanched bean sprouts and rapeseed. When cooking, you can add salt when it\’s almost out of the pot. It is recommended to make dried shrimps into powder instead of chicken essence and MSG. You can alsoTo supplement calcium for pregnant women. Beijing Times reporter Ye Zhou