Promises made, bite the bullet but also to complete ah, a huge amount of data diet management program is finally out, the first for the urgent need to control the weight of pregnant mothers to do a period of time, the other partners can automatically increase or decrease in this menu. Women’s daily energy needs: Because very few pregnant mothers will go to do the carrying of bricks and tiles, usually light laborers, so we start with the energy needs of the mid-pregnancy 2100kcal to project the amount of food needs, other pregnancy weeks and non-pregnant people on this basis to increase or reduce the amount. Start by dividing the food into 90kcal servings, and the average mid-pregnancy mom-to-be will eat 23 servings of food a day. Then divide the energy sources according to the composition of 50%-60% carbohydrates, 15%-20% proteins and 25%-30% fats: 11 portions of staples, 1 portion of legumes, 2 portions of vegetables, 1 portion of fruits, 4 portions of meats and eggs, 2 portions of milk, 1 portion of nuts and 1 portion of fats and oils per day. (About 289g of carbohydrates, 90g of protein, 63g of fat). In order to avoid too many fluctuations in blood sugar, high and low, overeating, pregnant mothers need to divide the three meals a day into six meals, in order to achieve both meet the needs of pregnancy, but not too fat. 7:00, 4 portions x 90kcal 10:00, 2.5 portions x 90kcal 12:00, 6 portions x 90kcal 15:00, 3 portions x 90kcal 18:00, 5 portions x 90kcal Before going to bed, 1.5 portions x 90kcal A spoonful of oil is almost 100% fat, so Xiao Zhai suggests a spoonful of oil a day, and try to use vegetable oil, if Mothers and mothers-in-law like to stir-fry, a dish a spoonful of oil, it is no wonder that pregnant mothers will be fat. Exercise: half an hour of exercise after each of the three meals, about each time you can consume 90kcal, must be slightly sweaty kind of effective exercise, you can shop, do housework, walk, etc.. Recipes have, but the pregnant mother’s diet is required to diversify, so Xiao Zhai made the equivalent exchange chart, the following each serving of staple food is 90kcal, can be interchanged with the previous recipe in the staple food. Is not simple and joyful, save yourselves the time of counting calories: In addition to staple foods, vegetables, fruits, meats, nuts, beans have equivalent exchange charts, the data is very large, the first to use the clove canteen to calculate the amount of 90kcal food per serving, and then take pictures of the chart, and finally to make the above effect, first to show a little bit of my workload, it’s really a lot of pressure: