What is the question of many mothers for supper for pregnant women. A reasonable dinner not only helps mothers recharge after a long day but also reduces bloating, indigestion, helps mothers have a good night's sleep.
Dinner menu for pregnant women
The evening meal of oatmeal is very good for pregnant mothers and babies! This dish is rich in nutritional value, high in N-acetyl-5-methoxytryptamine, and also has the ability to stimulate melatonin production. Therefore, just a small bowl of oatmeal is the mother can rest assured to fall asleep. Ideally, add a small spoonful of honey to increase the effectiveness of sleep for pregnant mothers.
Dinner for pregnant women
Chicken is rich in protein, iron, calcium, phosphorus, vitamins A, D, E, B1, B2 and nicotic acid. Pregnant mothers eat a lot of chicken with the effect of reducing edema and pregnancy. Nutritional supplements for pregnant mothers who are depressed, pale, tired, anorexia, colds, fever ...
Chicken has another advantage that it is low in fat, does not make mothers gain much weight. When buying chicken, mothers should choose our chicken (with higher nutritional content than industrial chickens). And remember that at night you should only choose boiled chicken so that you do not put pressure on the digestive system.
This type of bread is made from whole bran ingredients. A slice of bread with a little honey and a cup of chamomile tea will help mom release an insulin in the body. This substance will help pregnant mothers easily fall asleep.
Mother should eat eggs at dinner for pregnant women
Chicken eggs are rich in protein which is essential for fetal development because every cell of the fetus is made up and developed by proteins. In addition, eggs are rich in vitamins and minerals such as vitamins A, D, B2, B6, B12, selenium, zinc, folic acid, iron, calcium ...
Pregnant women eat eggs also help fetus develop brain. Because it contains omega-3 fatty acids and choline. Eating eggs also regulates cholesterol levels for the body and helps the fetus gain weight very well.
Cheese provides four times more tryptophan than milk. Therefore, this is a great choice for pregnant mothers to load more energy at dinner, and at the same time improve the state of sleep without deep sleep.
Cheese - dinner for pregnant women
Grains are the main source of energy for the body. Contains plenty of B vitamins, folic acid, iron, carbohydrates ... Mother should eat whole grains like brown rice, oats or products made from whole grains. N
Whole grains are not only rich in fiber, but also retain more vitamins and minerals than well-milled, processed grains.
Green vegetables are an effective "assistant" for the mother's digestive system. Vegetables that are rich in fiber help stimulate the digestive system to work effectively, fight constipation. Vegetables are also the perfect source of vitamins for the body.
If you want to be healthy during pregnancy, you should eat a lot of vegetables to provide essential vitamins for the body such as vitamins C, B, A, D ... which are powerful antioxidants that help strengthen the resistance. Vegetables are always the perfect answer to the question of what pregnant women should eat at night!
Not only providing calcium, vitamin D, fat and protein, essential nutrients for the development of the fetus, milk also has an ingredient that helps mothers to sleep and sleep, which is tryptophan.
The beneficial fats in fish make a perfect pregnancy dinner
Fish is a source of protein rich and easy to digest for pregnant mothers. So instead of eating meat, choose fish because it provides essential nutrition for both mother and fetus. In particular, fish is less likely to cause indigestion than meat. You can choose fish rich in omega 3 such as: salmon, anchovies, and carp.
Pregnant mothers should have dinner before 20 o'clock. After 20 hours do not eat more to avoid gaining weight on the mother.
If you feel hungry before going to bed, you should only drink a glass of warm milk to avoid obesity.
Use the method of boiling, steaming, stewing, and cooking instead of frying or frying to avoid absorbing a lot of fat. If you want to fry, use olive oil as a substitute for cooking oil.
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