During lactation, Ma Bao needs extra nutrition to meet the needs of herself and her baby. Here are some nutritious and healthy foods suitable for lactating mothers:
1. Food is rich in protein: fish, lean meat, poultry, beans, nuts and dairy products are all good sources of protein. Protein is very important for the baby's growth and development.
2. High-fiber food: Vegetables, fruits, whole grains and beans are rich in fiber, which helps the normal operation of the digestive system and provides energy.
3. calcium and vitamin d: lactating mothers need extra calcium and vitamin d to support the baby's bone development. Milk, yogurt, cheese, tofu, fish and green leafy vegetables are all good sources of calcium and vitamin D.
4. Foods rich in iron: Ma Bao is prone to anemia during lactation, so it is very important to get enough iron. Red meat, poultry, fish, beans, green leafy vegetables and dried fruits are all good sources of iron.
5. Omega -3 fatty acids: Fish (such as salmon and sardines), flaxseed, walnuts and rapeseed oil are all foods rich in omega -3 fatty acids, which are good for the development of baby's brain and eyes.
In addition, it is also very important to ensure adequate water intake to maintain the body's water balance and milk production.
Please note that everyone's physical condition and needs may be different. If you have special dietary requirements or health problems, please consult a professional doctor or dietitian.