Compared to other foods, expectant mothers can suffer less constipation.However, rough grain also contains rich cellulose. If too much intake, it may affect the absorption of trace elements in the human body.
Therefore, it is good for expectant mothers to properly supplement coarse grains during pregnancy.However, it should be noted that rough grain and dairy products, foods and medicines supplemented with iron or calcium are not eaten together. It is best to be about 40 minutes apart, so as not to affect the body’s absorption of minerals.
1. The benefits of supplementing coarse grains during pregnancy
There are many nutrients that are not found in coarse grains, such as dietary fiber and B vitamins.
Proper supplement of coarse grains can make up for the nutrients that are not available in fine grains. Cellulose in coarse grains can promote intestinal peristalsis and help digestion, and prevent constipation during pregnancy.
2. What to pay attention to expectant mothers to eat coarse grains
01 Control consumption
The intake of rough grains per day is preferably 60 grams. It is best to match the thickness. The proportion is most suitable for 60%of coarse grains and 40%of fine grains.Coarse grains are not easy to digest. If expectant mothers take too much intake, they will lead to nutritional deficiency. For long -term too much intake of cellulose, it will also supplement protein supplementation and reduce the ability of expectant mothers to immune to disease resistance.
02 Eating coarse grains must be hydrated
The cellulose in coarse grains requires sufficient moisture as a backing to ensure the normal work of the intestine.
3. Suitable for rough food for expectant mothers
Corn: It is rich in various nutrients such as unsaturated fatty acids, starch, carotene, minerals, magnesium, and magnesium.Regular consumption can strengthen intestinal wall creeping, promote the body’s metabolism, and accelerate the excretion of waste in the body.
Sweet potatoes and other potatoes: rich in starch, calcium, iron and other nutrients, and the amino acids and vitamins contained in them are much higher than those delicate grains.
Brown rice: Brown rice germ contains protein, vitamins, and minerals such as zinc, iron, magnesium, phosphorus, etc. These are the nutrients needed by expectant mothers every day.
Buckwheat: It is rich in lysine ingredients that can promote the development of baby baby and enhance the immune function of expectant mothers.
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Photo source: Yue Ran. October Huai Bei Encyclopedia [M]. Qingdao: Qingdao Publishing House, 2013.11 (80); network; some pictures source networks are only used as science popularized materials, non -commercial use.If there is any infringement, contact delete.