Postpartum conditioning has a set! Four nutrients are essential.
Li Wanping, a nutritionist, mentioned in his book "Eat Good Food in a Good Month" that if women take good care after delivery, they will not only have more milk, but also be healthier. On the other hand, it may affect physical fitness, and even be troubled by diseases, so we should not be careless.
How to make up for postpartum conditioning? Li Wanping, a nutritionist, pointed out that in addition to the tonic and nursed back to health methods circulated by the older generation, from the perspective of nutrition, the following four nutrients are indispensable for the faster recovery of postpartum mommy:
Nutrients 1/ iron
Blood will be lost during childbirth, and iron must be supplemented. Animal viscera is rich in iron, folic acid, vitamin B group and other nutrients, which makes the parturient more energetic. In addition to animals, you can also supplement plant iron. For example, red cabbage, red amaranth, seaweed, cherries, grapes, apples and other foods are all good choices.
Nutrients 2/ high protein
Laceration often occurs in the production process, so it is necessary to supplement enough protein food to help the wound heal. Chicken, pork and beef are all high-quality protein; In addition, milk and bean products also contain high-quality protein, which is also a good source of nutrition.
Nutrients 3/ fiber
Eat more fibrous fruits or fruit and vegetable juices after delivery to prevent constipation.
Nutrient 4/ vitamin c
Vitamin C is helpful for wound healing. It is abundant in many fruits and vegetables, especially citrus fruits, such as grapefruit, lemon and orange.
Confinement for constipation! Nutritionist pushes 3 kinds of high-fiber fruit and vegetable juices.
It is worth noting that most of the traditional food remedies in the second month are "high protein" and "animal iron" sesame fried chicken and medicated fish soup. In addition, in the past, taboos during the second month, even the statement that drinking water and eating less fruit are forbidden in diet, often lead to insufficient dietary fiber intake of postpartum mommy, which in turn leads to constipation.
In order to avoid the above situation, nutritionist Li Wanping specially designed three kinds of "pineapple mulberry juice", "high-fiber five-grain grape juice" and "lettuce apple juice" which contain a variety of fresh fruits and vegetables, are nutritious and delicious, and have simple production steps, and provide them for mothers' reference:
Pineapple mulberry juice
Materials:
300 grams of pineapple, concentrated mulberry juice 50c.c, water 2? Cup.
Exercise:
1. Wash pineapple, peel and cut into pieces.
2. Put the pineapple into a blender and add water to make juice.
3. Pour pineapple juice into the shaker, add mulberry juice and water, and shake well.
Nutritional components:
Calorie 167 kcal, sugar 4 1.9 g, protein 2.7 g, fat 0.6 g and dietary fiber 4.2 g. ..
Effect:
Pineapple is rich in vitamin C, which can relieve fatigue. Mulberry contains vitamin C and iron, which helps to replenish blood. The combination of the two can accelerate the recovery of physiological function and enhance immunity.
High-fiber five-grain grape juice
Materials:
250 grams of grapes and 50 grams of whole grain rice.
Exercise:
1. Wash and drain all raw materials for later use.
2. Put the grapes and whole rice into a blender, and add 60c.c cold boiled water for a little beating.
3. Add 700c.c cold boiled water and mix well.
Nutritional components:
242 calories, 57.3g sugar,1.8g protein, 0.7g fat, 5.8g dietary fiber.
Effect:
Anti-aging+shiny skin.
Lettuce apple juice
Materials:
1/2 apples, 1 lemon,100g American lettuce.
Seasoning:
1 tablespoon honey.
Exercise:
1. Wash apples, peel and remove seeds, and then cut into pieces; Washing lemon, peeling, removing seeds and slicing; Wash lettuce.
2. Put the lemon, lettuce and apple into the blender in turn, stir well and pour into the cup.
3. Add honey and mix well.
Nutritional components:
Calories 1 12 calories, sugar 27.9g, protein 1. 1 g, fat 0.5g and dietary fiber 2.5g.
Effect:
Antioxidant+high fiber laxative.
The ingredients of "pineapple mulberry juice" are 300g of pineapple, concentrated mulberry juice 50c.c and water 2? Cup. (Photo/provided by Human Think Tank) "High-fiber five-grain grape juice" contains 250 grams of grapes and 50 grams of five-grain rice. (Photo/provided by Human Think Tank) The material of "Lettuce Apple Juice" is 1/2 apples, 1 lemon,100g American lettuce. (Photo/provided by Human Think Tank) Milk and bean products also contain high-quality protein, which is also a good source of nutrition in protein.