What kind of whole grains are good for pregnant women? How much whole grains should I eat every day?

Friends who understand healthy eating know that the human body must take in a certain amount of fiber every day to achieve nutritional balance. In our lives, whole grains contain relatively more fiber. The same is true for pregnant women. They need to pay more attention to nutritional matching. What kind of whole grains are good for pregnant women? Let's continue reading.

Contents of this article

1. What kind of whole grains are good for pregnant women?

2. How much whole grains should you eat every day?

3. The harm of excessive consumption of coarse grains

What kind of whole grains are good for pregnant women

Corn is a good whole grain. It is not only soft and glutinous, but also rich in magnesium, unsaturated fatty acids, crude protein and other nutrients. Pregnant women can eat corn to strengthen the peristalsis of the intestinal wall, help eliminate waste in the body, promote metabolism, and effectively prevent and treat angular cheilitis, glossitis and oral ulcers. In addition, corn decoction can also be diuretic and blood pressure lowering, heat clearing and diarrhea stopping, etc. For pregnant mothers, eating more corn is also a good way to prevent pregnancy-induced hypertension syndrome, hepatobiliary inflammation and indigestion.

Sweet potatoes are relatively common and contain starch-based amino acids, vitamins A, B, C and other nutrients. Sweet potatoes contain a substance similar to estrogen, which can make pregnant mothers' skin white and tender after eating. In addition, sweet potatoes contain a kind of mucin, which can prevent cardiovascular fat deposition, maintain the elasticity of arteries, and help pregnant women prevent cardiovascular diseases and protect the heart.

Buckwheat is relatively unfamiliar to many people. Buckwheat is also called sweet buckwheat, black buckwheat, and flower buckwheat. It is rich in protein, can promote the healthy development of the fetus, and also enhance the immunity of pregnant women. Buckwheat contains a large amount of trace elements such as iron and zinc, as well as vitamin E, niacin and rutin. Rutin can lower blood lipids and cholesterol, soften blood vessels, protect eyesight and prevent cerebrovascular diseases. Therefore, buckwheat is very nutritious and it is very beneficial for pregnant mothers to eat it.

Brown rice is rich in protein, vitamins A, E, zinc, iron and other trace elements, which are essential nutrients for pregnant mothers, so it is also suitable for pregnant mothers to eat.

How much whole grains should you eat every day?

The recommended daily fiber intake for healthy adults is 30-50 grams. Fiber supplementation needs to be gradual. People who rarely eat high-fiber foods before should gradually increase the amount. While supplementing fiber, you should increase your water intake and eat it with fruits and vegetables for a more balanced nutrition.

Tips

People with weak gastrointestinal function, enteritis patients, and people prone to hypoglycemia should be careful not to suddenly supplement with large amounts of fiber, because a sudden switch from a low-fiber diet to a high-fiber diet in a short period of time will cause digestive intolerance reactions, and may also cause symptoms such as gastrointestinal bloating and diarrhea.

The dangers of excessive consumption of whole grains

Consuming a large amount of insoluble dietary fiber at one time can easily aggravate delayed gastric emptying, which may cause abdominal bloating, early fullness, indigestion, etc.

Eating a lot of coarse grains not only delays the absorption of sugar and lipids, but also hinders the absorption of minerals in the body to a certain extent, especially calcium, iron, zinc and other elements. This is tantamount to "adding insult to injury" for the middle-aged and elderly people and patients who are already deficient in these elements.

Eating a large amount of coarse grains will cause the insoluble dietary fiber in them to slow down intestinal motility and weaken the ability to digest and absorb protein.

Some diabetic patients suddenly switch from a low-fiber diet to a high-fiber diet in a short period of time, which not only causes a series of digestive intolerance reactions, but also prevents energy-containing nutrients (such as sugars, lipids, etc.) from being absorbed in time, leading to hypoglycemia. This is especially important for diabetic patients who inject insulin.