How to eat during morning sickness? !

Case sharing: Ms. Chen came to see a doctor half a month ago because of amenorrhea for more than 11 weeks and repeated nausea and vomiting. As soon as she entered the clinic, she asked: "Doctor, I vomit everything I eat after I got pregnant, and my weight has dropped by 3kg compared to before I got pregnant. Is my baby nutritious enough? Can he develop normally? I finally got pregnant with my baby, how should I eat?" The nutritionist first provided psychological care to Ms. Chen and adjusted her diet. After a week of active treatment, Ms. Chen was able to eat liquid food normally. So today let's talk about how to eat during morning sickness?

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1. Symptoms of vomiting during pregnancy: nausea and vomiting, dizziness and fatigue, breast swelling, change in appetite, etc. Of course, the severity varies from pregnant woman to pregnant woman, which is mainly due to changes in hormone levels, especially the increase in hCG (human chorionic gonadotropin) levels, changes in thyroid function, and excessive mental tension and anxiety. This is a normal reaction, so you don't need to be too nervous.

2. When does morning sickness occur?

About 50% of pregnant women will experience nausea and vomiting in early pregnancy, and 25% will only experience nausea without vomiting. 25% are asymptomatic, and nausea and vomiting begin around 6 weeks of pregnancy. The peak period is at 9 weeks, and 60% of pregnant women will have symptoms relieved by themselves at 12 weeks of pregnancy, and 91% of pregnant women will have symptoms relieved after 20 weeks of pregnancy. About 10% of pregnant women will continue to experience nausea and vomiting throughout pregnancy, and nausea and vomiting will occur again during pregnancy, with a recurrence rate of 15.2%-81%.

3. Will morning sickness affect the baby’s development?

Actually, no. There is not much difference in nutritional needs between the early stage of pregnancy and before pregnancy. The fetus is still small and does not need much nutrients. Although the early stage of pregnancy is the stage of differentiation and proliferation of embryonic cells and the formation of major organs, it is the most important period for fetal growth and development. But the fetus will get it from the mother's blood. No matter how much you eat or vomit, the fetus can still get nutrition from the mother's body. This is the magical and great part of mothers. Of course, some pregnant women vomit frequently and cannot eat, resulting in dehydration, and even endangering the life of the pregnant woman. At this time, you must see a doctor.

4. What should I eat when I have morning sickness? (For those with mild or moderate morning sickness)

Dietary principles:

(1) Eat a balanced diet. Consider the characteristics of "early pregnancy reactions" and choose foods that pregnant women like. Eat light foods, avoid spicy, greasy, and heavily spiced foods, and choose soft, easily digestible foods.

(2) Avoid eating on an empty stomach.

(3) Eat small meals frequently, and you can eat 5-6 meals a day.

(4) Prepare some snacks such as sour plums, citrus fruits, beef jerky, tangerine peel, nuts, etc.

(5) Diversify food preparation and drink plenty of water (1500ml-1700ml per day)

5. Based on the “Balanced Diet Pyramid for Chinese Pregnant Women”.

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(1) It is recommended to consume at least 130g of carbohydrates per day. An example of a 130g carbohydrate diet is: ① 180g of rice (raw weight), ② 180g of noodles (raw weight), ③ 550g of potatoes, ④ 550g of fresh corn, ⑤ Food combination: rice (100g of rice) + 200g of sweet potatoes + 100g of yogurt. This is to avoid the accumulation of ketone bodies in the blood due to hunger, which will be absorbed by the fetus and have an adverse effect on the development of the brain.

(2) Eat fruits appropriately (200-300g). Fruits are rich in vitamin C and organic acids. They are also high in water and sugar, which can help relieve morning sickness and replenish fluids. For example, apples, oranges, lemons, etc. However, do not eat too much at one time to avoid increasing the burden on the stomach.

Vegetables (400-500g) are rich in dietary fiber, such as cabbage, spinach, celery, rapeseed, broccoli, radish, etc.

(3) Eat fish, poultry, meat and eggs in moderation (150-200g). Eat foods rich in vitamin B6: such as lean meat, fish (eat deep-sea fish twice a week) and one egg per day.

(4) Milk (300ml) You can choose pure milk or yogurt. Yogurt is preferred as it is beneficial to the digestive system. Yogurt is rich in lactic acid bacteria, which can promote the growth of beneficial bacteria in the intestines, maintain the balance of intestinal flora, and enhance digestive function and immunity.

(5) Supplementation of various vitamins.

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①Folic acid supplementation

Folic acid is a B vitamin that is very important for preventing neural tube defects. Pregnant women start taking folic acid supplements in the first three months of pregnancy. It is recommended to take 400 to 800 micrograms of folic acid per day. Folic acid can be taken through a variety of foods, such as dark green vegetables, beans, nuts, yeast, whole wheat bread, etc. However, folic acid intake through food usually cannot meet the needs of pregnant women. Therefore, doctors usually recommend folic acid supplements for pregnant women. In addition to the prevention of neural tube defects, folic acid has other important roles. It helps maintain the normal function of the red blood cells of pregnant women and can prevent anemia. In addition, folic acid also contributes to the normal growth and development of the fetus, especially for the DNA synthesis and cell division process of the fetus. So it can be taken throughout pregnancy if conditions permit.

② Iron supplementation: The anemia rate of pregnant women is 17%. Prevention of anemia during pregnancy should start in the early stages of pregnancy and during the period of preparing for pregnancy. Take more animal foods rich in iron, such as animal liver, duck liver, pork liver, pig blood, etc. Vitamins in fresh vegetables and fruits can promote the absorption of non-heme iron in food.

③Supplementation of vitamin A, vitamin D, calcium and iodine is also important. Studies have shown that multiple vitamins are helpful in stopping vomiting.

④ Vitamin B6 is the most common antiemetic drug. Existing evidence shows that it is safe throughout pregnancy, but be careful not to overdose and use it under the guidance of a doctor.

6. Tips to stop vomiting

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① 1 tablespoon of fresh ginger juice (about 30ml) and one cup of sugarcane juice (about 250ml), squeeze and mix well. Heat and take warm. Efficacy: Strengthens the spleen and replenishes qi, promotes qi circulation and stops vomiting. Indications: Nausea, vomiting, thirst, bloating or cold stomach, loss of appetite.

② Ginger milk: add 10ml ginger juice to 200ml fresh milk. Boil together, add 20g sugar, take twice a day, drink warm. Efficacy: warms the middle and dispels cold, harmonizes the stomach and stops vomiting, and has a significant effect on pregnancy vomiting caused by spleen and stomach deficiency.

③ Ginger, tangerine peel and red dates drink: 10g ginger, 10g tangerine peel, 4-5 red dates, add brown sugar for flavoring, boil into sugar water and drink as tea.

④ Gastroesophageal reflux: When the abdominal distension is uncomfortable, you can take a simple massage to relieve it. After warming your palms, start from the upper right abdomen in a clockwise direction. Massage the abdomen in the order of upper left, lower left, lower right, and upper right for 10-20 circles. You can do it 2-3 times a day. The force should not be too strong during the massage. Avoid the uterus in the center of the abdomen. It is not suitable to massage immediately after eating.

⑤ Exercise appropriately every day. Taking a walk after a meal is the best way to exercise, but avoid doing overly intense exercise. You can also listen to music, draw pictures, or watch TV series to distract yourself and relieve tension and anxiety.

Summary: Although morning sickness is hard, keeping a happy mood and a healthy diet can relieve the discomfort caused by morning sickness. However, if you experience severe vomiting, dehydration, significant weight loss (even ≧5), thirst, less urine, dizziness, rapid heartbeat, weakness, frequent vomiting, bile or coffee-like vomit, or abdominal pain and vaginal bleeding, please seek medical attention in time.