Enjoy postpartum weight loss? Diet Q: How to eat in confinement without obesity? A: Generally speaking, tonic soup with only medicinal materials is not too hot, but during confinement, in order to suppress the smell of pure Chinese medicine and increase nutrition, meat and internal organs are often added for stewing, such as sesame oil chicken soup, black-bone chicken soup and kidney soup. Mothers who don't breastfeed have relatively low demand for protein. She only needs to eat about 2 ~ 3 ounces of meat for a meal. Eating a lot of meat will only increase excess fat. It is recommended to drink soup stewed with medicinal food. When eating meat, you should also avoid the parts connected with the skin. It is best not to eat chicken skin, pigskin, pig's feet, etc. , so as not to gain weight. Breast-feeding mothers should pay attention to the upper limit of protein intake and adjust the proportion of eating meat and drinking soup appropriately. It is suggested to drink more soup and not eat too much meat. During lactation, mommy often eats a lot of milk supplements to make milk, and peanut pig's foot soup is one of the common supplements. But peanuts and trotters are both foods with high fat content. Mommy's excessive intake of fat will not only accelerate the accumulation of fat, but also cause breast obstruction and reduce milk production. Some mothers like to supplement iron with soups made of refined sugar such as red bean soup, brown sugar and ginger soup. Since the price of sweet soup on the market is as high as 400 calories, it is recommended to eat vegetables with high iron content instead. Q: What is the key diet for postpartum weight loss? A: It usually takes 20 minutes for the brain to receive the signal of satiety. During this 20-minute interval, it is possible to eat too much food. Therefore, mommy who wants to lose weight must adjust the meal order before eating the main meal to make her stomach feel full. It is recommended to eat fruit or soup first, and then eat vegetables with rice and meat. And because the human body has the mechanism of "food generates heat energy", it will automatically consume heat energy, so mommy can lose weight healthily as long as she eats a low-calorie diet and exercises properly. The focus of low-calorie diet is to eat vegetables that will produce a lot of satiety, while reducing the intake of seasonings and animal oil. Nutritionist Xu suggested eating three bowls of vegetables every day, half of which must be dark green vegetables rich in B family, and you can also eat more vegetables with high iron content, such as red cabbage, red amaranth and Chinese cabbage. It is worth noting that avocado, regarded as a "super food" by nutritionists, contains 65,438+00% fat and has a high calorie, so it is classified as oily food instead of fruit. Mommy had better eat less. For the starch part, Mommy can take the way of mixed eating, mixing whole grains such as oats and brown rice with white rice, and adding root starch such as sweet potato, taro, potato and pumpkin to improve the fiber quality, so the nutritional value of whole grains rice is also very high. Mommy needs to eat 7 servings of meat (one serving is 1 two, about 3 fingers wide) during the weight loss period of 1 day. It is recommended to give priority to low-fat white meat such as chicken and fish, and tofu and dried tofu are also good. Because there are few choices of white meat, Mommy can change 1 two meats into 1 eggs or a piece of tofu at will. In addition to counting calories, it is also important for mothers who lose weight after childbirth to maintain a balanced diet. "Some mothers care about calories, but the food sources are refined sugar such as bread and drinks." Nutritionist Xu stressed that refined sugar actually makes fat accumulate, and only by taking three nutrients in a balanced way can the body start the metabolic mechanism.
Further reading: Koreans' rapid recovery after childbirth depends on this bowl of soup! Watch Song Miqin share the secret of confinement in Korea.
Q: What should I do if I encounter the stagnation of weight loss? A: Losing weight will inevitably encounter stagnation, especially postpartum maternal stagnation will come soon. At this time, if extreme weight loss measures (such as fasting) are taken, the chances of weight gain will increase. "Don't think that starvation will make you thin! Nutritionist Xu said bluntly. Eating will increase the basal metabolic rate 10% ~ 35%, so mommy must not be impatient at this time. As long as she follows the usual exercise rhythm and diet control, her weight will naturally continue to decline after the stagnation period. As for what methods can shorten the stagnation period? Nutritionist Xu pointed out that the most effective way is to increase exercise. Once you increase the amount of exercise, you can accelerate the burning of heat. Calculated by reducing 500 calories per day, if you reduce 250 calories through diet, then the other 250 calories will have to be reduced through exercise; Especially postpartum is mostly local obesity, especially in the arms, abdomen, * * and other parts. " If you don't exercise, it is difficult to lose body fat only by diet. "Postpartum Mommy One-Day Diet"
breakfast
lunch
dinner
Lactating mother
(The calorie intake is 1, 800 calories.
Yam, brown rice and porridge:
250g of porridge, 40g of yam, cereal 10g, brown rice 10g, and a little medlar.
Tai Chi Binaural Sliced Meat:
20g of sliced meat, 30g of fungus, 20g of carrot slices and 5g of dried fungus.
Fried amaranth:
Amaranth 120g
Low-fat milk 1 cup
Red bean rice:
50g of white rice and 20g of red beans.
Steamed cod with onion and ginger:
Cod 1 piece, a little onion, a little shredded ginger.
Diced chicken with colored pepper and cashew nuts:
50g of celery, 45g of red bell pepper, 40g of chicken breast and 0/0g of cashew nuts/kloc.
Fried sweet potato leaves:
Sweet potato leaves 100g, a little garlic.
Pumpkin rice:
50 grams of pumpkin and 40 grams of brown rice.
Roasted chicken with mushrooms and red dates:
Chicken leg pieces 120g, 3 mushrooms and 2 black dates.
Braised three delicacies:
50g of squid, 50g of cuttlefish, 30g of abalone mushroom, 5g of sliced meat10g of carrot10g.
Mushroom cabbage:
Chinese cabbage120g, auricularia auricula 20g.
No breastfeeding, mom.
(The calorie intake is 1, 200 calories.
Corn minced meat porridge:
Porridge 1 bowl
Corn kernels 1 tablespoon
Ground meat 2 flat tablespoons
Meat floss 1 tablespoon
Celery powder 1 tablespoon
3/4 bowl of rice
Braised pork:
3 ~ 4 pieces of meat and 3/4 bowl of white carrots.
Scrambled eggs with onions:
1/3 bowls of shredded onion, 1 egg, 1 teaspoon of oil.
Fried asparagus:
Gracilaria lemaneiformis 1 bowl, oil 1 teaspoon.
9 strawberries
3/4 bowl of rice
Steamed pomfret (1 0cm)1.
Korean fried pork slices:
1/2 bowls of cabbage, 2 tablespoons of sliced meat, 2 mushrooms and 1 teaspoon of oil.
Hot water spinach:
Water spinach 1 bowl
Bitter melon soup:
Bitter gourd 1 tablespoon, oil 1 teaspoon.
Bale (small) 1/2
The information was provided by Xu, a nutritionist in the Affiliated Hospital of Taipei Medical College/arranged/edited by the editorial department of Maternal and Child Magazine.
Muscle strength training suitable for postpartum mommy 1. Steps of front thigh movement (lower limb muscles): Back against the wall, open your feet shoulder width, slowly sink when inhaling, bend your knees to 90 degrees, stay for 3 ~ 5 breaths, and slowly return to the original position when exhaling. Tip: Knees are aligned and toes are not inside the figure of eight.
2. Chair-style (lower limbs and hip muscles) step: stand in front of the chair, put your hands on the back of the chair, and keep your feet shoulder-width apart. When inhaling, squat your hips back to a height close to your knees. When exhaling, hold your hips up and stand back. Tip: Don't bend your knees beyond your toes. During exercise, your spine is in a straight line and your abdomen is slightly adducted.
3. Static abdominal movements (abdominal muscles) Steps: Lie flat, bend your knees and push the ground, spread your feet to the same width as the pelvis, stick your hands to your sides when inhaling, lift your feet when exhaling, make your knees form a 90-degree angle with your body, hook your toes slightly upwards, stay for 3-5 breaths, then slowly put down your feet and return to your original position. Tip: Keep your back completely on the ground and relax your shoulders.
4.y-shaped back movements (back muscles) Steps: open your feet shoulder width, slightly bend your knees, push your hips back, lean forward, and stick your hands and arms on your sides. When inhaling, Zhang Kaicheng your hands at a 45-degree angle (Y-shaped) and stay for 3-5 breaths. After inhaling, put your hands back to your side and exhale to stand. Tip: avoid hunching and shrugging, hold your chest out and abdomen in.
Dumping meat: having a baby will consume a lot of physical strength, and it will also make mommy feel tired and lazy after giving birth. However, if you sit and lie down all the time and have no activity, your body will keep accumulating heat. It is suggested that mommy should get up and walk as much as possible within the load range during confinement, which will be more effective in losing weight. Most pregnant mothers still have the misunderstanding that "pregnancy is rest", which also makes the habit of eating less during pregnancy continue to postpartum, and once the habit is formed, it is difficult to correct it, resulting in being thin but not thin. Remind mommy to pay attention to the weight change during pregnancy, because fat accumulation and physical problems actually start from pregnancy. "Mommy has a big belly because of her sudden weight gain during pregnancy, and there are many stretch marks after childbirth." Li stressed that it is not difficult to throw meat after delivery. The key point is to control your diet during pregnancy and develop exercise habits. Don't let yourself bear the pressure of losing weight while taking care of your baby. When choosing the type of exercise, you must give priority to your own feelings. As long as there is pain and discomfort, stop immediately to avoid causing physical burden.