First of all, we must make clear the most important point. Mothers who eat a lot of supplements in confinement may not have better milk, but they will definitely eat themselves fatter. The diet during confinement should be a balanced diet composed of diversified foods, and animal foods such as meat, poultry, fish, eggs and milk should be eaten every day, but not in excess. 400-500ml of milk; One or two eggs; Fish, poultry and meat 150 ~ 200g. Be sure to eat all kinds of fruits and vegetables, and eat one catty (500 g) of vegetables every day.
The wet nurse needs more water every day, 500~ 1 000 ml more than the average person. It is best to have food with soup for every meal, such as soup, porridge, milk, fruit and vegetable juice, etc. It is right for lactating mothers to drink more soup, but many lactating mothers gain weight instead of losing weight because of drinking soup. The problem is not to drink thick soup, sparerib soup, trotter soup, chicken soup and so on. These soups with too much fat have very limited promotion on milk secretion, but their fattening effect is unparalleled. Mothers should choose ingredients with less fat when drinking soup, such as fish, lean meat, pork liver, duck blood and peeled poultry meat, and also drink egg flower soup, bean curd soup, vegetable soup, noodle soup and rice soup.
In order to manage weight better, it is suggested to make "fat-free broth", that is, the broth from which fat is removed. The specific operation is as follows: after ribs soup, chicken soup, beef soup and other thick (thick) soups are boiled, don't drink them directly, first put them in the refrigerator for condensation, and the fat in the soup will become glistening and float on the surface. Remove these visible fats with chopsticks or spoons and throw them away, then drink the soup warmly. Note that it is right to drink more soup during confinement or lactation, which can replenish water and is also conducive to milk secretion. However, don't drink soup desperately to promote milk secretion, the effect is not great, and it may not be worth the loss.
Reducing the intake of flour and rice, such as white rice, white steamed bread, white noodles and white bread, during confinement or lactation will help to control the weight without affecting the quality of milk or its own nutritional supply. If the proportion of coarse grains is increased at the same time, the intake of nutrients will also increase, which is especially recommended. Be sure to eat less sugar, including brown sugar, rock sugar, white sugar and all kinds of sweets and sweetened drinks.
Do exercises 2 days after delivery. Regular aerobic exercise, such as walking and jogging, began 6 weeks after delivery. Aerobic exercise is gradually increased from 0/5 minutes per day to 45 minutes per day, 4~5 times per week. This is one of the most effective methods for postpartum weight management. Studies have shown that starting aerobic exercise 4~5 times a week from 6~8 weeks after delivery will not affect milk secretion, and can promote the cardiovascular health of lactating mothers.
Another most effective way to control postpartum weight is breastfeeding. Milk contains a lot of fat, and milk secretion can consume the fat stored during pregnancy, which is conducive to the recovery of the weight of lactating mothers as soon as possible. The longer breastfeeding time, the greater milk secretion, the more fat consumption and the greater postpartum weight loss. Women who don't breastfeed or have less milk secretion are more likely to lose weight after delivery.
In short, you should always weigh yourself during confinement, even if you can't lose it, you can't be heavier than when you leave the hospital. The same is true during lactation, and the weight should be gradually reduced, and there should be no more weight gain. Some foreign scholars suggest that lactating women should limit their dietary energy intake, increase their physical exercise consumption (moderate intensity aerobic exercise, 5 times a week, 45 minutes each time), and strive to lose weight 1kg per week.