How is pregnant old hungry to return a responsibility?

summary

Every day we talk about the importance of weight control, which will affect our normal life, but it is even more difficult to really implement it. Although we can't "eat for one and supplement for two", we are pregnant with a baby and really need to take in more nutrition. Therefore, many pregnant mothers have just finished eating and are hungry immediately, especially in the second and third trimester with very good appetite. Now I'd like to introduce to you how to be pregnant and hungry?.

How is pregnant old hungry to return a responsibility?

First: eat high GI diet, the so-called GI, refers to the food glycemic index. The higher the GI value is, the faster the blood sugar rises after eating the food. For example, the GI value of cereals (staple food) is generally higher than that of meat, eggs and milk (protein), and that of fruits is higher than that of vegetables. The disadvantage of high GI diet is that after eating, it can cause the blood sugar to rise and fall greatly, and quickly produce drowsiness and hunger. Some staple food was replaced by coarse cereals and potatoes, and protein, fruits and vegetables were matched.

Second, ensure the amount of drinking water every day. According to the dietary guidelines for Chinese residents, the recommended amount of drinking water for women is 1.5L, but many pregnant mothers are unable to do so because of their busy work and lack of water. Insufficient drinking water is not only harmful to human metabolism, but also causes hunger. 2-3PM is the high incidence period of hunger, which may be caused by high salt in lunch and insufficient drinking water. Make sure you drink enough water every day. When you feel hungry, drink a glass of water first. If it doesn't improve, consider eating again.

Third: eat enough calories. In terms of unit volume, the calories of liquid food are lower than that of solid food. For example, the calories of a bowl of porridge are less than that of a bowl of rice. Foods with high water content, such as vegetables, also belong to the category of foods that seem to have enough weight but have low actual calories. Therefore, if you eat this kind of food, it is quite normal that you are "hungry after eating". Replace liquid food with solid food to increase heat per unit volume.

matters needing attention

The disorder of biological clock caused by staying up late and insomnia can reduce the secretion of leptin (which plays a role in controlling appetite), stimulate the production of ghrelin and epinephrine, and then affect the correct assessment of the brain on the state of hunger and satiety, and eventually lead to overeating. If you fall asleep after 12 o'clock in the night for a long time and sleep less than 7 hours, it will lead to insufficient sleep.