1, dietary requirements during lactation
The total amount of food is large and the variety is rich. Because every 100ml of milk contains about 293KJ(70kcal) of energy, lactating mothers need to increase the supply of energy and the intake of food accordingly. Add meals every day, 4-6 meals a day is appropriate. The energy from starchy food should still be around 60%, and the food types should be diversified to ensure the supply of various nutrients.
High-quality protein is in ample supply. Eggs, poultry, aquatic products and bean products can provide high-quality protein and should be eaten daily. More than 1/3 of the daily intake of protein is guaranteed by the wet nurse.
Ensure the supply of food rich in calcium. Nearly 300mg of calcium needs to be eliminated every day during lactation, so calcium is the most vulnerable nutrient for lactating mothers. Dairy products contain high calcium content and are easy to be absorbed and utilized, and it is best to consume more than 400g every day. Bean products such as bean curd and dried bean curd can not only provide protein for plants, but also provide a good source of calcium, which should be fully ingested. In addition, vegetables, nuts, small fish and shrimp are also good sources of calcium.
Eat coarse grains, potatoes and beans properly, instead of some polished rice and white flour as staple food. They can provide more B vitamins, which is beneficial to lactation. At the same time, constipation often occurs during puerperium, and dietary fiber from staple food should be increased.
Eat enough fresh vegetables and fruits. Vitamin C contained in fresh fruits and vegetables is needed by lactating mothers, and the organic acids in it are beneficial to increase appetite and the absorption of minerals. You should eat 500g vegetables every day, which must include dark green leafy vegetables and darker fruits and vegetables.
Ensure 1000ml of soup every day and fully replenish water. Animal food should be stewed, and cooking methods such as frying and frying should be used less. Fish soup, trotter soup, chicken soup, bone soup, etc. It is beneficial to breastfeeding and should be widely used. Because the soup is large, the seasoning should be light, and the oil slick should be skimmed to avoid excessive fat and salt intake with the soup.
Pay attention to nutrition and hygiene, and don't use irritating food. Lactating women should eat less kinds of pickled smoked food and over-processed food. And don't drink alcohol or coffee, so as not to affect your baby's health through breast milk.
2, lactation diet recommendation
Recommended recipes for healthy weight loss of lactating mothers:
Breakfast: a glass of milk (or soybean milk is ok), whole wheat bread (two slices of lettuce if you like) and two boiled eggs!
Afternoon tea: fruit, soda cake will do!
Dinner: vegetable and fruit salad, rice and chicken.
Recommended recipes for healthy weight loss of lactating mothers:
Breakfast: millet porridge, tofu, poached eggs and vegetables.
Lunch: a bowl of noodles, a Chinese cabbage, a small portion of chaos and dried marinated beans (add an apple after dinner)
Recommended recipes for breast-feeding mothers to lose weight healthily:
Breakfast: steamed stuffed bun, boiled egg, soybean milk or milk.
Lunch: One bean jelly, with bean sprouts, leeks, garlic and a vegetable.
Dinner: one pasta, one stir-fry and one corn soup.
Even if women usually lose weight, they should pay attention to the intake of nutrition, not to mention lactating women, as long as this can ensure the health of themselves and their children.
3. Coarse grains that can effectively lose weight
Oats: The soluble fiber contained in oats is more than 10 times that of polished rice. The intake of soluble fiber can make people absorb food nutrition for a long time, and then achieve or maintain satiety; It can also accelerate intestinal peristalsis and metabolism, reduce cholesterol, and persist for a long time, which is beneficial to health and has slimming effect.
Brown rice: Brown rice is called a must-eat food for dieters. Thus, what position does brown rice occupy in the diet of dieters? Brown rice can regulate unsaturated fat and accelerate intestinal peristalsis, thus promoting food digestion and absorption. Brown rice is rich in dietary fiber, which can promote the discharge of cholesterol and is of great help to people with hyperlipidemia. In addition, eating brown rice is easy to be full and has a strong sense of fullness, which can reduce eating, control appetite and help to lose weight.
Sweet potato: Although sweet potato is a starchy food, it has a magical weight loss effect. Every 100g of fresh sweet potato contains only 0.2g of fat, and generates 99 calories of heat energy, which is about 1/3 of that of rice. So it is a good food with low fat and low heat energy. If it is used as a staple food, it can effectively reduce the intake of other foods, thus achieving the effect of losing weight.
Corn: corn contains more crude fiber, which is 4 ~ 10 times higher than polished rice and refined flour. But also contains a lot of magnesium, which can strengthen the peristalsis of intestinal wall and promote the excretion of waste in the body. The above components and functions of corn are very beneficial to lose weight, and even the tassels of mature corn have diuretic effect, which is also very beneficial to lose weight.