To ensure the supply of foods rich in calcium, it is necessary to exclude nearly 300mg of calcium for lactation every day, so calcium is the most vulnerable nutrient for lactating mothers. Dairy products contain high calcium content and are easy to be absorbed and utilized, and it is best to consume more than 400g every day. Bean products such as bean curd and dried bean curd can not only provide protein for plants, but also provide a good source of calcium, which should be fully ingested. In addition, vegetables, nuts, small fish and shrimp are also good sources of calcium.
Proper intake of coarse grains, potatoes and beans instead of some polished rice and white flour as staple foods can provide more B vitamins and be beneficial to lactation. At the same time, constipation often occurs during puerperium, and dietary fiber from staple food should be increased.
Eat enough fresh vegetables and fruits. Vitamin C contained in fresh vegetables and fruits is needed by lactating mothers, and the organic acids in it are beneficial to increase appetite and help the absorption of minerals. You should eat 500g vegetables every day, which must include dark green leafy vegetables and darker fruits and vegetables.
Every day, 1000ml of soup should be guaranteed, and animal food should be stewed, and cooking methods such as frying and frying should be used less. Fish soup, trotter soup, chicken soup, bone soup, etc. It is beneficial to breastfeeding and should be widely used. Because the soup is large, the seasoning should be light, and the oil slick should be skimmed to avoid excessive fat and salt intake with the soup.
Pay attention to nutrition and hygiene. Women who don't need * * * sex food during lactation should eat less all kinds of pickled smoked food and over-processed food, and don't drink alcohol or coffee, so as not to affect their baby's health through breast milk.