1, increase the intake of water-soluble and fat-soluble vitamins.

Vitamin A can promote the growth and development of infant bone tissue, and can cause night blindness in children when lacking it. It is rich in animal liver, egg yolk, carrots and so on.

Vitamin B 1 and vitamin B3 are essential nutrients for the operation of human cells, which will affect the growth and development of infants and are rich in lean pork, lean beef and fish. Collection and arrangement of medical education network

Vitamin C can promote baby's bone development. When it is deficient, the baby will have symptoms of systemic bleeding. Eating more fresh fruits and vegetables can not only supplement enough vitamin C, but also prevent constipation in lactating women.

Note: Because vitamins cannot be stored in the body, they should be supplemented in the diet every day. As long as you pay attention to a balanced vitamin supplement in your diet, you can completely avoid taking vitamin drugs.

2. Increase calcium intake.

Calcium can promote the formation of baby's bones and teeth, and breastfeeding can meet the baby's demand for calcium, but the calcium in the mother's body is easy to lose, resulting in calcium deficiency in the mother's body. Therefore, it is suggested that lactating women should consume about 500 mg more calcium every day than usual (the daily intake of normal adults is 600 mg), drink two cups of milk every day and eat some green leafy vegetables, yogurt, lean meat, fish and shrimp.

3. Increase iron intake.

Iron deficiency is easy to cause anemia, and lactating women lose too much blood during childbirth. Now it is necessary to ensure the iron content in breast milk, so it is necessary to supplement iron. Iron in beans and dried fruits is easily absorbed by people, so you can eat more walnuts, dried almonds, soybeans, tofu and so on.

4. Increase the intake of magnesium.

Magnesium deficiency can cause female listlessness and muscle weakness, and it can also cause convulsions in infants. Therefore, lactating women should eat more foods containing magnesium, such as millet, oats, barley, wheat and beans.

5. Increase the intake of essential fatty acids.

Essential fatty acids can promote the brain development of infants. Vegetable oil and fish contain a lot of fatty acids, so we should eat more rape, walnut, soybean and fish in our daily diet.

Step 6 increase water intake

Because breastfeeding will cause mothers to lose about 1000 ml of water every day, insufficient water will reduce the amount of breast milk. It is advisable to drink 6~8 glasses of water (about 240 ml per cup) every day to meet the supply of breast milk and your own needs.

Extended data:

Nutrition during lactation:

1, egg: protein, high amino acid and mineral content, high digestion and absorption rate. It also contains lecithin, yolk protein and various vitamins and minerals. The fat contained in it is easy to be absorbed, which helps the lying-in woman to recover her physical strength and maintain the normal function of the nervous system.

Traditionally, pregnant women eat at least ten eight eggs a day when they are in confinement. In fact, three eggs can completely meet the nutritional needs, and she can't absorb it if she eats too much. The forms of eating eggs are boiled eggs, egg drop soup, steamed egg soup, or noodle soup.

2, brown sugar: brown sugar has a high iron content and is suitable for maternal blood. Brown sugar contains a variety of trace elements and minerals, which can induce diuresis, prevent postpartum urinary incontinence and promote lochia discharge. Generally, it can't be drunk for more than 10 day. Long-term drinking will increase bloody lochia, make pregnant women sweat more in summer and have less salt in their bodies. However, it should be noted that brown sugar is coarse sugar with many impurities, so it should be cooked before eating.

3, red dates, adzuki beans: red envelope food, rich in iron, calcium and so on. It is conducive to the improvement of hemoglobin and helps pregnant women to replenish blood and drive away cold.

4, millet porridge: millet porridge is rich in vitamin B, dietary fiber and iron. Help the parturient recover physical strength, stimulate intestinal peristalsis and increase appetite. Millet can be cooked alone or together with rice, which has a good nourishing effect. However, millet porridge should not be too thin, and it should not be mainly millet after delivery, so as not to lack other nutrition.

5. Stewed soup: Stewed soup is rich in nutrition, contains protein, vitamins and minerals, is easy to digest and absorb, promotes appetite and milk secretion, and helps parturient recover. Maternal women are prone to sweat and milk secretion, and their demand for water is higher than that of ordinary people. Therefore, it is very beneficial to drink more soup. Chicken soup, sparerib soup, beef soup, pork knuckle soup and elbow soup can be drunk in turn.

6. Turtle: Turtle is also called tuanyu or turtle. Turtle is rich in animal glue, keratin, copper, vitamin D and other nutrients, which can enhance human disease resistance and regulate human endocrine function. Proper consumption of soft-shelled turtle is beneficial to the recovery of maternal body and improve the quality of breast milk. However, pregnant women and postpartum constipation should not eat or eat in moderation.

7. Sesame: Sesame is rich in nutrients such as protein, fat, calcium, phosphorus and vitamin E, which can improve the nutritional quality of diet. Nourishing the body is very suitable for the nutritional requirements of lying-in women. Black sesame is better than white sesame.

8. Yam: According to professional records, eating more yam has the functions of "hearing and improving eyesight" and "not starving and prolonging life", which is very beneficial to human health. People also say that yam has obvious effects on conditioning physiology, physical weakness after illness, postpartum aftercare for women and strong physique for children, so it is called "food medicine".

Mucin contained in yam can prevent fat deposition in cardiovascular system, maintain vascular elasticity, prevent arteriosclerosis, reduce subcutaneous fat deposition and avoid obesity. Dopamine contained in yam can dilate blood vessels and improve blood circulation. Yam can also improve the digestive function of the body. If you have indigestion, you can cook it with yam, lotus seeds and immature bitter orange with a little sugar.

References:

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