Hanwoo Jajogeum-Hwang In-cheol, Specialist, Introduces Health Management Methods for Mothers and Babies on Pregnant Women’s Day
A simple and nutritious ‘Korean beef tenderloin pot rice’ recipe for essential nutrients for pregnant women
Provided with Korean beef.
Since the fetus goes through the stages of differentiation and maturation following implantation, from fertilization, there are nutrients that must be specially taken care of at each stage of pregnancy. In addition, nutrition following childbirth is important, such as breastfeeding to provide nutrition to newborns, and the postpartum period to return to pre-pregnancy. In recent years, postpartum obesity has become a problem due to excessive calorie supply due to changes in eating habits. Obesity is a cause of adult diseases such as diabetes and high blood pressure, and can lead to various diseases of the cardiovascular system. On the occasion of ‘Pregnant Women’s Day’ on the 10th, the Korean Beef Management Committee (Chairman Min Kyung-cheon, herefollowing referred to as Hanwoo Jajogeum) will introduce health management methods for mothers and babies together with Hwang In-cheol, an honorary ambassador for Korean beef (head of Obstetrics and Gynecology, Seoul Medical Center).
◆ Early pregnancy, when cell division is active, folic acid intake is important to prevent neural tube defects
Folic acid is the first nutrient that comes to mind when you think of pregnancy, although you don’t usually pay attention to it. As you can see from the meaning of folic acid leaves, vitamin B9 found in green vegetables, dairy products, and nuts is called folic acid. Folic acid is absorbed from the small intestine mucosa and enters the blood through a metabolic process to help red blood cells synthesize DNA.
As an adult, if a woman before pregnancy takes 400 μg or more of folic acid daily and following pregnancy, taking 600 μg, neural tube defects can be reduced by 70%. Folic acid, a water-soluble vitamin, is easily destroyed during the cooking process, so it is best to wash fruits and vegetables without applying heat. In addition, Korean beef is rich in vitamin B12, which is involved in the production of red blood cells, and helps with folic acid activity to prevent anemia.
◆ During pregnancy, carbohydrate intake for energy source is like this!
During pregnancy, the metabolic capacity of carbohydrates is lowered, and women who have low carbohydrate metabolism due to heredity or overweight can lead to gestational diabetes, so you should be more careful regarding carbohydrate intake. When you eat carbohydrates, you feel good because when you eat them, serotonin, the ‘happiness hormone’, increases. Serotonin provides satisfaction and comfort that heals the body and mind that was difficult during pregnancy, and for this reason, it is easy for pregnant women to become addicted to carbohydrates.
Although carbohydrates are the cause of obesity, they are also an important source of energy, so it is important to eat carbohydrates correctly in order to spend a healthy period of pregnancy. It is best to eat carbohydrates with a low GI (glycemic index) that are absorbed as slowly as possible, such as beans, pumpkin, brown rice, and oats. In addition, it is recommended to reduce carbohydrate intake by 30% and make up a protein-oriented diet. Korean beef also contains tryptophan, a raw material for serotonin, which helps prevent and alleviate depression during pregnancy as well as delicious diet management. do.
◆ High-quality protein source Korean beef, helps fetal brain development and maternal health
Protein is an essential nutrient that is not only needed for regenerating cells in our body, but also used as an energy source. Normally, 30-40g of protein per day is required during pregnancy, and 70-80g of protein per day is required during pregnancy. Protein has a great influence on the creation and differentiation of various tissues and placenta of the fetus in the early stages of pregnancy, and contributes to the development of body organs and fetal muscles from the middle stage. In addition, it can be said that it is a particularly essential nutrient for both the mother and the fetus, such as affecting the development of the mother’s breast and uterus, and the increase in the amount of body fluid.
Hanwoo, a high-quality protein source, is rich in zinc, which helps to strengthen immunity, which has been recently emphasized, and contains a lot of oleic acid, an unsaturated fatty acid, which has a positive effect on blood vessel health. During pregnancy, DHEA, an unsaturated fatty acid in Korean beef, helps the brain development and health of the fetus in the womb, and the abundant minerals are effective in preventing fatigue and dizziness of the mother.
Introducing a simple and nutritious ‘Korean beef tenderloin pot rice’ recipe that allows pregnant women to consume the nutrients they need at once without any side dishes. It is easy to cook at home using a rice cooker or rice cooker, so let’s try it.
[한우 안심 솥밥 레시피]
Ingredients (per serving): 300g Korean beef tenderloin, 2 cups of rice, 2 cups of water, a little chives, 1 kelp, 1 piece of butter, 2T soy sauce (commercially available), salt, pepper, olive oil
1. Remove the pork tenderloin and sprinkle with olive oil, salt and pepper.
2. Wash the rice and soak it for 30 minutes on a sieve, and cut the chives into pieces.
3. Put the soaked rice, water, kelp, butter, and seasoned soy sauce in a pot and boil over medium heat for 5 minutes. When it comes to a boil, stir gently, close the lid of the pot, and cook over low heat for 10 minutes.
4. Roast the marinated tenderloin on high heat for 2 minutes on both sides and cut into bite-size pieces.
5. Top the cooked rice with chopped chives and grilled tenderloin to finish.
Senior Correspondent Ji Chasoo chasoo@segye.com
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