If the pregnant mother is obese, diabetes will follow! 6 rules for weight control, vitamin D is essential

When a pregnant woman is pregnant, her relatives and friends often ask her "how many kilograms have you gained?" In fact, pregnant mothers should not be too heavy. Foreign studies have found that gaining too much weight during pregnancy will significantly increase the risk of developing diabetes. How should pregnant mothers eat to have a healthy body?

According to the British Daily Mail, a diabetes study published in the Journal of the European Association pointed out that if a pregnant woman's BMI is over 30 before pregnancy or she gains more than 12 kilograms during pregnancy, her chance of developing type 2 diabetes is 43 times higher. Janet Fyle, consultant at the Royal College of Midwives, said the study was a reminder that expectant mothers still need to maintain a healthy weight during pregnancy.

Being overweight during pregnancy is a hidden danger, keeping your weight under control is the key to being healthy

It is inevitable for pregnant mothers to gain weight. A gain of about 21 to 28 pounds (equivalent to 9.5 to 12 kilograms) is within a reasonable range, but if you gain too much weight, it will have adverse effects on the health of pregnant women. When it comes to pregnancy, many Taiwanese people have the idea of ​​"one person eating for two". Some pregnant mothers also think that they can eat whatever they want during this "special period" and are not restrained in eating desserts. As a result, not only do the babies not grow stronger, but the expectant mothers also gain a lot of weight!

In fact, nutritional supplements and weight control are not contradictory at all. The key is to consume more healthy and non-fattening foods. Otherwise, an unbalanced diet will not only affect the baby's development, but will also make the mother fat. The following is a summary of the suggestions made by Annabel Karmel, a child nutrition expert who was awarded the MBE by the Queen of England, and nutritional therapist Elena Lucchi in an interview with the Daily Mail. Let’s see how to eat to maintain a healthy body!

It is inevitable for pregnant mothers to gain weight. A gain of about 21 to 28 pounds (equivalent to 9.5 to 12 kilograms) is within a reasonable range, but if you gain too much weight, it will have adverse effects on the health of pregnant women.

6 rules for pregnant mothers to keep a healthy body

1. Supplement calcium and vitamin D

Calcium is very important for the baby's bone and tooth development, so mothers must supplement more calcium and vitamin D which can promote calcium absorption. However, since the vitamin D content in most foods is not high, pregnant women are advised to use vitamin D oral tablets under the guidance of a doctor to strengthen supplementation.

2. Eat more seeds and fish that are high in satiety

Expectant mothers can eat more magnesium-rich foods such as pumpkin seeds, sunflower seeds, and baked potatoes. These foods not only help convert food into energy, but also provide a high sense of fullness, which helps maintain weight. In addition, it is recommended that expectant mothers eat more salmon, mackerel, walnuts, flax seeds, chia seeds, etc. which are rich in omega-3 fatty acids. These foods containing healthy oils also have a high sense of satiety and are also very beneficial to the baby's brain development.

Expectant mothers can eat more magnesium-rich foods such as pumpkin seeds, sunflower seeds, and baked potatoes. These foods not only help convert food into energy, but also provide a high sense of fullness, which helps maintain weight.

3. Drink more water and take in more fiber

Drinking more water between meals can not only make pregnant mothers feel full and less likely to look for snacks, but it can also be taken together with fiber to prevent constipation. In addition, fiber can maintain intestinal health and help achieve ideal weight.

4. Eat less dessert

Sweets contain a lot of refined sugars, which can cause blood sugar and insulin to increase rapidly, making it easy to become obese. In addition, because sweets lack fiber, they are digested and absorbed faster in the stomach and intestines. It is easy to feel hungry again after eating dessert and eat more. Also, commercially available sweets often contain artificial sweeteners that stimulate appetite, which pregnant mothers should avoid.

5. Avoid soda and coffee

Expectant mothers must drink less soft drinks and caffeinated beverages. When you want to drink soda, you can switch to soda water with a slice of lemon instead. Coffee can affect fetal development and does not provide much nutritional value, so it is best not to drink it at all and drink herbal tea instead. It is worth noting that any food containing caffeine should be avoided. A 50-gram milk chocolate bar contains a maximum of 25 mg of caffeine, and pregnant mothers should control their daily caffeine intake to less than 200 mg.

Expectant mothers must drink less soft drinks and caffeinated beverages. When you want to drink soda, you can switch to soda water with a slice of lemon instead.

6. Exercise 3 times a week

In order to maintain an ideal weight, in addition to a healthy diet, regular exercise is also important. Pregnant mothers can actually exercise. Walking for 30 minutes a day, 3 times a week is enough. In addition, swimming and yoga are also very good exercises, and expectant mothers can increase their exercise under professional guidance.

It is not difficult to get adequate nutrition and maintain an ideal weight during pregnancy. As long as you follow a healthy diet and avoid foods that are easy to make you fat, you can perfectly control your weight, so that pregnancy is no longer equated with bloat, and you can become as slim as Princess Kate!