In fact, under the premise of ensuring the nutrition supply, the new mother's diet can be both breastfeeding and slimming by adjusting the diet structure reasonably. Because breast milk needs a lot of nutrients during lactation, protein, vitamins and minerals of breast-feeding mothers are much higher than before pregnancy. Therefore, lactating mothers who want to control their weight should start from two aspects: reducing energy intake and improving food nutrition density.
The daily energy intake of mothers who want to control their weight can be maintained at 1.800 kcal, which is 500 kcal lower than the 2300 kcal recommended by light physical activity nursing mothers. This energy difference is the key to losing weight.
So what exactly should we do?
1. Stop all white thick soup.
Besides drinking white thick soup, you can also freeze the cooked broth and remove the top oil before drinking. Thick soup is white because of the emulsified fat in meat. Eating too much is bad for your health. It can't provide nutrition that you lack when breastfeeding, and fat is not particularly good for milk secretion. Besides, there is a lot of salt in the soup. If you don't sweat much, eating too much salt will aggravate the storage of water and sodium. Half of the broth can be replaced by milk or soybean milk, which not only provides more protein and vitamins, but also contains calcium, which is particularly important for milk production.
2. Put less oil when cooking
Traditional families will cook fish soup and may fry crucian carp in a lot of oil in advance. Actually, it can be boiled or steamed directly. Many women hoard a lot of fat during pregnancy. If you don't pay attention to controlling the amount of oil at this time and continue to fry, then the excess oil will be directly converted into fat, and the body fat will be more and more.
Eat more vegetables
Vegetables are not only rich in dietary fiber and satiety, but also rich in vitamins and minerals, which are very important for mothers and babies. You can eat a bowl of boiled vegetables before each meal, and the amount of vegetables you eat every day should be 500g, preferably more than half of green leafy vegetables.
4. Replace some staple foods with whole grains, miscellaneous grains and beans.
Like whole wheat flour, red beans, mung beans, black rice, millet and other ingredients, these ingredients are rich in vitamin B, which can improve the quality of breast milk, while miscellaneous grains are rich in dietary fiber, which is also helpful to prevent constipation. If you have the habit of eating coarse grains, you can change the staple food 1/3 into coarse grains. If you don't have the habit of eating coarse grains, you can try to replace 1/5 coarse grains first and gradually increase it to 1/3~ 1/2.
5. Eat 1~2 eggs a day, with less sugar and less oil.
Eggs are rich in protein, lecithin and vitamins, but eating too much every day is not good for your health. If sugar is added, too much sugar will only be converted into fat for storage. Can be made into boiled eggs or custard, without oil or sugar. If it is used for frying, you can choose some metering oil pans or oil spray pans to reduce the oil control.
6. Fruit as a snack
Eating 250g of fruit every day is enough. If you eat too much, you will get fat. After all, a lot of sugar in fruit can also be converted into fat. At the same time, try to choose some fruits with low GI, such as apples, pears and strawberries. If you are afraid of cold, you can cook it before eating, and the cooked fruit tastes different.
7. Get up and exercise every day
Walking, doing housework, proper yoga, aerobic exercise, etc. Now there are many kinds of fitness videos on the mobile phone, and Ma Bao can follow the exercise according to his physical condition. Doesn't mean you can only lie in bed after confinement. Less strenuous activity will not affect breastfeeding, but it can help you lose weight and benefit blood circulation.
In short, this diet lifestyle will not affect the quality of milk, but also easily restore healthy weight!