Fight boredom with 7 ‘lightweight’ protein-rich foods for pregnant women
During pregnancy, protein-rich foods for pregnant women are very important for the development of the fetus. In addition to meat and fish, vegetables, tubers, eggs, milk and cereals… all contain the necessary amount of Protein for mother and baby. However, mothers need to choose to buy and use them properly, to avoid the situation that the mother gains weight but the child lacks quality.
first The importance of protein for pregnant women
Not only helps to provide energy for pregnant women to stay healthy, but also Helps to form and structure cells and muscles for the fetus.
Start from 4th month onwards is the golden time for mothers to supplement protein for the body. Depending on the condition, body weight of each pregnant mother as well as the amount of energy consumed each day, the need for protein to supplement is different.
Protein helps in the formation and construction of cells and muscles for the fetus.
2 How to calculate the amount of Protein
During pregnancy, pregnant women need to calculate the exact amount of protein they need to eat. The number given by nutritionists is 1g Protein/1kg weight.
In addition, mothers can also rely on the daily energy consumption to calculate. If the daily energy requirement is 2,200 Calories then the amount of protein to add is about 55 – 192g.
1g Protein / 1kg weight or for every 2,200 Calories, the amount of Protein needed to be added is about 55 – 192 g.
3 Protein rich foods
Referring to Protein, also known as protein, we often think of meat, fish, eggs or milk. It can make pregnant women feel bored by just using these foods over and over again, especially during morning sickness.
However, mothers can fight boredom by switching to eating different types of food vegetables and fruitsbecause they contain vegetable protein and also provide an abundant amount of fiber, do not create a feeling of weight and do not worry about constipation.
Protein supplement from meat, fish, eggs and vegetables
Soybean and soy milk
Plant protein in soybeans contains all the amino acids necessary for the body.
A cup of cooked soybeans contains about 29g of Protein, which mothers can give their children daily.
Soybeans can be made into tofu, processed into many dishes such as: tofu porridge, seaweed tofu soup, fried tofu… used in every meal.
Plant protein in soybeans contains all the amino acids necessary for the body.
Asparagus
Both high in protein and abundant in hydrofluoric acid, this is a protein-rich food for pregnant women. Each 100g of asparagus contains up to 3g of protein.
Can be purchased at the market or in the supermarket. This vegetable is very versatile in cooking, can be boiled, steamed, sautéed or grilled to produce delicious dishes.
Asparagus is both rich in protein and rich in hydrofluoric acid
Avocado
Avocado is rich in Protein and Vitamin B6, which are the two most essential nutrients to help the fetus grow healthy, and also help pregnant women reduce symptoms of morning sickness.
According to research, the protein content in avocado is even higher than in cow’s milk and even better than the protein in cooked beef.
Every year, the harvest of avocado is in July to Octobermothers should choose to buy at this time to have delicious butter and less preservatives.
Avocados are rich in Protein and Vitamin B6 for healthy fetal development
Spinach
Not only is it a source of protein, but it is also known for its excellent nutritional content.
180g cooked spinach contains 5.3g Protein. Can process dishes such as spinach shrimp porridge, spinach beef porridge …
If pregnant women want to both supplement protein and prevent pregnancy constipation, spinach is an ideal food.
Spinach is not only a great source of protein, but is also known for its excellent nutritional content.
Broccoli
To be able to best absorb the protein content in this food, it is best to prepare it by cooking soup or boiling.
In 150g of cooked broccoli contains 4.6g of protein, accounting for 34% of the nutritional value of this food.
To be able to best absorb the protein content of broccoli, it is best to prepare it by cooking soup or boiling.
In addition, to change the taste, pregnant women can use artichokes, mangosteen, apples, corn kernels … are all protein-rich foods. Not only is it easy to prepare, but it is also very mouth-watering for pregnant women who are suffering from morning sickness.
