What can I put in fish after childbirth?
Food is the most important thing for the people, and what to eat for three meals a day can be said to be something that everyone should consider every day. Especially for lactating mothers, the arrangement of three meals a day can't be done casually. Breastfeeding mothers should pay special attention to a balanced diet and comprehensive nutrition, and the intake of vegetables, fruits and fish should be reasonable. The following are recommended recipes for three meals for lactating mothers:
1, breakfast recommendation
Soymilk: Soymilk 250ml.
Boiled eggs with brown sugar: 35g eggs, 20g brown sugar.
Fried dough sticks: Fried dough sticks 100g
Bean sprouts mixed with vermicelli: 50g soybean sprouts, 25g vermicelli.
[extra meal]
Peanut pot pig feet: trotters 25g, 15g peanuts, 50g vermicelli.
Flower roll: 50g standard powder.
2. lunch recommendation
Steamed bread: 250 grams of standard flour.
Tofu and crucian carp soup: 50 grams of crucian carp and 50 grams of tofu.
Fried shredded potatoes: potatoes 150g.
[extra meal]
Sweet porridge: 50g of rice and 20g of brown sugar.
Cookies: 50 grams of biscuits.
Fried shredded radish: carrot100g
3. Dinner recommendation
Rice: 250 grams per meter.
Fried rape: rape 150g.
Chicken nuggets: 50 grams of chicken.
Mushroom and bamboo shoot soup: 65438+ mushroom 05g, bamboo shoot 20g.
[extra meal]
Lily millet porridge: millet 50g, lily 15g.
Peach crisp: 50 grams of peach crisp.
Step 4 concentrate
All-day complementary food: 50 grams of vegetable oil.
Total daily energy: 20.3 MJ (protein 140g, fat 135g, carbohydrate 766g, calcium 789mg and iron 34mg).
How long does postpartum exercise pelvic floor muscle relaxation symptoms?
After childbirth, women who love beauty are most concerned about whether they can regain their slim figure. Some new mothers are impatient, and just a few days after leaving the hospital, they actively launch a slimming plan. Experts tell us that not all exercise methods are the same. Some physical exercises are really much more effective than others. Whether it is to exercise multiple muscle groups or to help us consume excess energy, they are also more suitable for people with different constitutions.
1, take a walk
Any physical exercise should preferably include cardiovascular exercise, because it will help to enhance heart function and burn fat. Walking will be the simplest and most effective way to exercise. You can do it anytime, anywhere. Its requirements are not high, except for a pair of comfortable shoes. Walking is not only the best choice for beginners to exercise. Even obese people will benefit a lot from walking. Experts say that walking for an hour can help burn about 500 calories. We know that if you eat 3500 calories, you can lose a pound, so we can expect that you can lose a pound by walking for about 7 hours-if you don't do anything else. Walking also needs to be gradual and planned. It is best to walk for 5 to 10 minutes at first, and then gradually increase it to about 30 minutes at a time. It is best not to increase the time for more than 5 minutes at a time, and increase it once. It's better to increase the length of walking at the frequency you are used to.
Step 2 sit-ups
Who doesn't want to have a flat and tight abdomen? Experts tell us that if we use proper and correct practice methods, we can also have our dream abdomen. Sit-ups are a better way. Lie on your back on the ground or on the gymnastics mat, with your knees slightly apart, your legs at right angles, your hands crossed behind your head, and another person holding down the feet of the subject. Elbows are required to touch knees when sitting up, and shoulders must touch pads when lying on your back. When doing sit-ups, our movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised. The fitness instructor thinks that in order to make the sit-ups more effective, you can try to make the following changes-only do 10 sit-ups per minute and keep them for 5 seconds when the upper body is at a 45-degree angle with the ground. This effect is much better than 1 minute 60 times!
Step 3 push-ups
If used properly, push-ups can bring many kinds of exercises. For example, strengthen chest muscles, back muscles, triceps and abdominal muscles. Push-ups suit different people. For those who have just taken part in physical exercise, they can start with something simple. For example, you can start with your hands on the table, and then reduce the height to increase the difficulty. Put your hands on the chair, then put your body on the ground and lift it up. Let's talk about how to do push-ups effectively and correctly: face the ground, jump down, and land with your hands. The distance between your hands is slightly larger than the width of your shoulders. Pay attention to keep your body straight, balance from shoulders to toes, back and hips. Bend your hands slowly, lower your body, then hold up your body and keep your legs straight. There are ways to increase the difficulty. If you practice the above exercises skillfully, you can test the so-called "stable" push-ups: keep the push-up posture, then put away one hand, let only one hand support the body, and put the body's center of gravity on the other hand and leg.
Step 4: stride
Just like squat, stride will also exercise many muscle groups of the body: quadriceps, leg fossa and gluteus. Let's talk about the essentials of stride: take a big step forward with one leg and keep your body in a natural state. Bend the front leg about 90 degrees, put the body center of gravity on the rear leg, and slowly lower the knee of the rear leg to the ground. Imagine putting your whole body on your hind legs. In order to make the stride more effective, we can change it. Not only forward, but also backward and forward, left and right, and so on. Experts mentioned that life is not straight, but multi-line. The more ways used in practice, the better the effect.