What should couples eat while preparing for pregnancy? Scientific diet helps to improve “pregnancy” energy
Preparing for pregnancy is a critical stage of eugenics and nurturing. The diet and nutrition of the couple directly affects the chance of pregnancy and the health of the fetus. This article combines the topics of pregnancy preparation that have been hotly discussed on the Internet in the past 10 days, and compiles scientific dietary guidelines to help expectant parents lay a good physical foundation.
1. Core Principles of Diet for Pregnancy Preparation
1.Balanced nutrition: Protein, vitamins and minerals are indispensable;
2.Avoid harmful substances: Such as alcohol, caffeine, raw and cold food;
3.control weight: It is easier to conceive if the BMI is maintained between 18.5-24.9.
2. Essential nutrients and food recommendations for pregnancy preparation
| Nutrients | function | Recommended food |
|---|---|---|
| folic acid | Prevent fetal neural tube defects | Spinach, asparagus, avocado, beans |
| zinc | Improve sperm quality and egg vitality | Oysters, pumpkin seeds, lean meat, sesame seeds |
| Vitamin E | Antioxidant, protects reproductive cells | Nuts, olive oil, egg yolks, whole grains |
| Omega-3 | Regulate hormone balance | salmon, flax seeds, walnuts |
3. Focus on gender-specific diet for couples
| crowd | Dietary Focus | recommended daily amount |
|---|---|---|
| male | Foods rich in zinc, selenium and vitamin C | Zinc 15mg, Selenium 70μg |
| women | Folic acid, iron, calcium, vitamin D | Folic acid 400-800μg |
4. Netizens hotly discuss the top 5 recipes for pregnancy preparation
1.Broccoli and Shrimp Salad: High protein, low fat, rich in folic acid and zinc;
2.Black bean and red date porridge: Replenish blood and eggs, regulate endocrine;
3.Pumpkin millet paste: Easy to absorb, rich in vitamin E;
4.Salmon and avocado sushi: Combination of Omega-3 and high-quality fat;
5.Walnut sesame soy milk: Plant protein and mineral supplements.
5. List of foods to be cautious about
| food category | Potential risks |
|---|---|
| Sashimi/medium-cooked meat | Parasitic infection risk |
| Coffee/strong tea | Caffeine affects pregnancy |
| high sugar drinks | cause insulin resistance |
6. Expert advice
1. Adjust your diet 3-6 months in advance;
2. Women should drink 1.5-2L of water daily, and men should drink 2-2.5L of water daily;
3. The cooking method is mainly steaming and less frying.
Scientific preparation for pregnancy starts with “eating”! By adhering to a healthy diet together, both husband and wife can create the best conditions for the arrival of the baby. Remember to have regular physical examinations, combine exercise and regular work and rest, and a good pregnancy will come naturally!
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