What are the foods that can promote sleep in pregnant women

While pregnant women ensure nutrition, sleep and blood nourishing food is also indispensable, which not only increases their own nutrition, but also allows the baby to get some, the following parent-child experts share a complete list of pregnant women's nutrition recipes, food that helps sleep is indispensable.

Lettuce. Foods that help pregnant women sleep are lettuce, which is high in potassium and helps to promote urination, and it also contains iodine, which has a calming effect, and can also help promote the growth of teeth and bones. For pregnant women, it has the functions of tonifying and invigorating qi, shengjin liquid, moistening the stomach and intestines, enriching the body, and Ze**.

Shou Wu jujube porridge.

In addition to supplementing sleep food, blood replenishment is also needed, Shou Wu jujube porridge, jujube and iron supplementation, plus the use of Shou Wu blood, spermatogenesis, laxative, glutinous rice to replenish the qi way, through the mixing of rice porridge, for some pregnant women during pregnancy can reduce the symptoms of anemia.

Red bean crucian carp soup.

Pregnant women often have edema during pregnancy, and at this time it is necessary to eat some foods to eliminate edema; For example, red bean crucian carp soup can not only help to chase water uresis, but also help reduce swelling and swelling. It is suitable for pregnant women with spleen deficiency and dampness type pregnancy, and the phenomenon of edema will also be eliminated.

During pregnancy, pregnant women have difficulty falling asleep due to poor sleep quality due to high mental stress and physical discomfort. However, chronic sleep deprivation is very harmful to the fetus, so we must find ways to improve sleep. Drink a glass of milk before bed, which is a commonly used sleep ingredient.

Milk contains two hypnotic substances, tryptophan, which promotes sleep, and natural morphine, which has similar anesthetic and sedative effects. In addition, drinking milk not only helps with sleep, but also replenishes calcium. Pregnant mothers are prone to calcium deficiency at night.

Drinking milk before bed is a good option. Millet is a little cold, and it tastes very sweet when tasting blue pants. It strengthens the stomach and sleep.

Cook porridge with millet and eat it before going to bed. It's easy to fall asleep safely.

Fruit insomnia due to excessive fatigue. You can eat some apples, bananas, pears, and other fruits. These fruits are alkaline foods that have an anti-muscle fatigue effect.

sour jujube kernel porridge sour jujube kernel 15g; After mashing, boil the juice to remove the residue, add an appropriate amount of japonica rice to cook porridge, and take it before going to bed. It is effective for all kinds of insomnia and palpitations. When you have trouble falling asleep because of irritability and anger, you can drink a glass of sugar water.

Fructose can be converted into a large amount of serotonin in the body, which replenishes the brain in time, so that the cerebral cortex is inhibited and enters a state of sleep. Lotus seed flour porridge: boil lotus seeds, remove the shell and grind them into powder; Cooking porridge with 20 grams of lotus seed powder and 60 grams of japonica rice each time can lead to insomnia, dreaminess and weakness.

In fact, eating melon seeds during pregnancy is also a good snack choice. If you think that melon seeds contain some added substances, you can eat plain or raw melon seeds. Melon seeds contain a variety of amino acids and vitamins, which can regulate the metabolism of brain cells and improve the inhibitory function of brain cells.

Eating less melon seeds before going to bed can promote the secretion of digestive juices, and Sohui Bei is conducive to calming nerves and promoting sleep.

Vegetables that are too coarse in fiber, such as leeks, garlic sprouts, and mustard, should be lightly fried without too much oil and salt. Try to eat less fried and grilled foods and more cooked, stewed and steamed foods. Food should be soft rather than hard, especially when cooking rice, it should be as soft as possible.

A large meal will be arranged for breakfast or lunch. Dinner can be eaten in smaller, light, easy-to-digest foods, which can also play a role in sleep.

Broccoli, carrots, beef, fish, lamb, apple skin, bananas, avocados, blueberries, strawberries, durian, eat more of these foods during pregnancy, can achieve a good effect of rain sleep. Shirt ruler and.

Be sure to drink more milk, you should also eat more soy products, and then eat more fresh vegetables such as oranges, tangerines, lemons, cantaloupe, broccoli, and then eat more black sesame related products, such as black sesame biscuits, don't drink water before going to bed, don't eat too much.

Be sure to eat more black sesame related products, such as black sesame balls, and then eat more grains, eat more lean meat, and eat more coarse grains, such as corn and pumpkin, purple potato, usually you should eat more vegetables and fruits, and drink a glass of hot milk before going to bed.

It is not necessary to eat more milk, because the milk in our country contains sticky hoppers as a thickener, it is not advisable to drink more, eat more beans and socks and vegetables, and a small amount of meat can be distributed, so as to calm the mind, soothe the spirit and promote sleep.

The reason for insomnia may be that the pregnancy is too nervous, worried about the growth of the fetus and the health of the fetus, so that the pregnant woman is in a very anxious and nervous state, and after pregnancy, the blood volume will increase significantly, and the load on the heart will also increase, which will affect sleep; You can eat some fresh vegetables and fruits, you can also drink more milk, and you can eat some nuts in moderation.

It can be said that when a woman is pregnant, it is the most difficult, not to mention insomnia at night, most of the insomnia at night is because the child is too old to lie down and sleep on his side, and it is easy to cramp, and the child sometimes kicks you in the stomach, and there is a lot of urine, you can drink some milk before going to bed to help you sleep, and you can supplement some calcium tablets will not cramp your feet.

After a pregnant woman becomes pregnant, hormones in the body will change, and whether the diet is healthy or not will affect the sleep of the pregnant woman. If pregnant women are prone to insomnia, they should eat more healthy foods and stay away from foods that are prone to insomnia to ensure the healthy development of the fetus.

5 foods that can easily cause insomnia when eaten before bedtime

1. Coffee

Caffeine can refresh the mind, and you must not drink caffeinated food before going to bed, because the caffeine in coffee will ** nervous system, increase the alertness of the human body, and cause difficulty in sleeping, in addition, coffee also has a certain diuretic effect, which is a common cause of insomnia.

Tips: Many people say that pregnant mothers must quit coffee completely, but is this really the case? As long as you don't overdo it, mommy can still continue to enjoy coffee and other caffeinated beverages during pregnancy, and there is no need to quit caffeine completely.

The UK Food Standards Agency recommends that the safe upper limit of caffeine intake for pregnant women is 300 mg per day, which is roughly equivalent to three cups of instant coffee (100 mg per cup) or eight cans of Coke (no more than 40 mg per listen). However, if this amount is exceeded, it may lead to low birth weight and even miscarriage.

2. Foods that have the effect of satiety

Some foods produce more gas during digestion, which can cause a feeling of bloating and hinder normal sleep, such as beans, onions, corn, bananas, etc.

Tip: Don't eat too much, especially for dinner. At this time, the stomach and intestines are burdened by the difficulty of digesting a large amount of food, which can eventually lead to bloating, abdominal pain, etc., and even the body feels uncomfortable at this time, let alone be able to fall asleep easily.

3. Greasy food

Experts say that greasy food can increase the workload of the intestines, stomach, liver, gallbladder and pancreas, * nerve center, so that it is always in working condition, and can also lead to insomnia.

Tips: Eating a lot of oily food at dinner, especially before going to bed, will increase the workload of the intestines, stomach, liver, gallbladder and pancreas, and ** the nerve center, so that it is in a continuous working state so that it can not produce sleepiness, making it difficult for pregnant mothers to sleep.

4. Spicy food

Eating spicy food at dinner is also an important reason for affecting sleep. Chili peppers, mustard oil, etc. can cause burning in the stomach and indigestion, which in turn affects sleep.

Tips: After pregnancy, mom seems to be particularly fond of eating sour and spicy things. However, for the sake of the baby in the womb, mothers who like spicy food must be restrained!

Eating too much will not only affect sleep, but also the stomach, especially serious miscarriage and premature birth. I advise moms to stop eating spicy foods 3-6 months before they plan to get pregnant.

5. Alcohol

1. Don't eat flatulent food. Some foods produce more gas during digestion, which can cause a feeling of bloating and interfere with normal sleep. Such as beans, cabbage, onions, cabbage, brussels sprouts, green peppers, eggplants, bury potatoes, sweet potatoes, taro, corn, bananas, bread, citrus fruits, and beverages and desserts with added xylitol (sweetener).

2. Don't eat spicy and salty food before going to bed. Spicy foods such as chili, garlic and raw onions can cause heartburn and indigestion in some people, which can interfere with sleep. In addition, foods high in salt can cause people to consume too much sodium, which causes blood vessels to constrict, increase blood pressure, lead to emotional tension, and cause insomnia.

If you have a pre-existing history of high blood pressure, eating foods high in salt may cause hypertensive headache and stroke.

Don't eat cakes, breads, biscuits, ice cream, spicy strips, onions, peppers, sweet potatoes, green peppers, chocolate, barbecue, pig's trotters before going to bed, and don't drink too much water, be sure to pay attention to your diet.

Eat plenty of potassium-rich foods.

Potassium deficiency in the human body can weaken and affect concentration, potassium is an electrolyte that can directly connect to the brain nerves, which can make the brain neuromediators work normally and orderly, ensuring that the brain is relaxed. Foods rich in potassium include poultry, fish, meat, milk, cheese, whole grains, potatoes, beans and nuts, bananas, water chestnuts, apricots, citrus, etc.

Eat more foods rich in amino acids.

Whole wheat bread quickly replenishes nutrients such as amino acids and tryptophan to the brain. When the amino acid and tryptophan enter the brain, they increase the levels of neuromediator serum, which is recognized as a sedative. In addition to whole-wheat bread, honey, sunflower seeds, white fungus, etc., which contain a variety of amino acids, there are also eggs, milk, mutton and chicken that are rich in high-quality protein, and the basic substances of protein are amino acids, which are essential nutrients for the human body.

Eat foods rich in B vitamins and calcium.

Anxiety, depression, and emotional instability are all inseparable from the lack of vitamin B in the human body.

This is followed by calcium. Foods high in vitamin B are best fish, eating more fish is good for regulating mood, potatoes and beef are also high in content. Soybeans, spinach, peanuts, sesame, winter amaranth, kelp, shrimp, milk and other foods are high in calcium and should also be selected.

Fish, meat, milk, cheese, whole grains, potatoes, beans and nuts, banana dust, water chestnuts, apricots, citrus, etc.

Eat more foods rich in amino acids.

Whole wheat bread quickly replenishes nutrients such as amino acids and tryptophan to the brain. When the amino acid and tryptophan enter the brain, they increase the levels of neuromediator serum, which is recognized as a sedative.

In addition to whole-wheat bread, honey, sunflower seeds, white fungus, etc., which contain a variety of amino acids, there are eggs, milk, mutton and chicken, which are rich in high-quality protein, and the basic substance of protein is amino acids, which are essential nutrients for the human spine.