1, Dietary principles for losing weight during lactation
Low-fat milk is a good helper
Drinking a glass of low-fat milk every day is not easy to make people fat, but also easy to feel full. The body also supplements enough protein, calcium and a lot of vitamins B and A, which will not affect the milk secretion, so it can be said that it is both weight loss and breastfeeding.
2. Lose weight and eat more seasonal fruits and vegetables.
Eat 500 grams of red, yellow and green fresh vegetables every day, which are rich in dietary fiber, carotene, vitamin C, calcium, iron and other nutrients, such as tomatoes, carrots, broccoli, pea sprouts, Chinese cabbage and so on.
3, with a variety of enterotoxins
Mix with an appropriate amount of miscellaneous grains every day, such as oats, corn, millet, sweet potatoes, beans and so on. Variety is conducive to enriching dietary fiber and can help us excrete intestinal toxins.
4. Control the quantity of fresh fruits
It is best not to exceed 500 grams of fresh fruit every day, because some fruits contain too much sugar, especially bananas contain high starch. And it is best to eat fruit before meals, so that you won't feel too hungry when you eat. Eating too much is good for controlling weight gain.
5. Say goodbye to greasy high-calorie food
Eat less sweets and fried foods, such as KFC, hot dogs, hamburgers and canned food. , which may contain some sugar. Read the label on the package when eating to avoid excessive calorie intake. Control the amount of oil when cooking. Even if the vegetable oil is limited, it is best to choose light practices such as steaming, boiling, stewing and mixing. The amount of oil per day should not exceed 30 grams. Skim the oil floating on the soup at any time.
6. Diet food during lactation
apple
Apple contains unique fruit acid, which can accelerate metabolism and reduce body fat. Because apples are low-calorie foods, no matter how much you eat, it won't be more calories than your daily intake, so you will naturally lose weight.
7. Soybean
The saturated fat content in soybeans is particularly low, and soybeans contain no cholesterol. Rich in protein, it can replace animal protein and reduce total cholesterol, bad cholesterol and triglyceride in blood.
8. Corn
Corn contains a lot of vitamin E, phospholipids, calcium, selenium and other nutrients, all of which have the function of lowering cholesterol.
9.cucumber
Cucumber is the choice of many weight-loss mothers, because cucumber helps to inhibit the transformation of fat, and cucumber also helps to inhibit the transformation of carbohydrates in various foods into fat in the body, so it can effectively reduce the fat in the mother's body.
10, oats
Oats, like most vegetables, also contain a lot of fiber. The water-soluble fiber it contains can reduce the absorption of cholesterol in the intestine, change the concentration of fatty acids in the blood, and reduce bad cholesterol and triglycerides.
1 1. Diet for losing weight during lactation
Steamed brown rice with black sesame seeds
Ingredients: brown rice 1 cup, 2 tbsp black sesame seeds, 0/4 cup water/kloc-0, and appropriate amount of sugar.
Practice: Wash and drain brown rice. Add 14 cup of water to the pot and bring to a boil. Add brown rice and stir. When it boils, change to low heat and cook for 45 minutes. Add black sesame seeds and cook for 5 minutes. Add sugar and dissolve.
Efficacy: Brown rice helps to eliminate stool and is light and nutritious.
12, assorted oolong porridge
Raw materials: coix seed 30g, winter melon seeds 100g, adzuki bean 20g, lotus leaf 10g, and an appropriate amount of oolong tea.
Exercise:
1. Cook Coicis Semen, Semen Benincasae and Semen Phaseoli.
2. Put the cooked Coicis Semen, winter melon seeds and adzuki beans into the lotus leaf and oolong tea wrapped in gauze.
3. Fry for 7-8 minutes, take out the gauze bag and take it twice.
Efficacy: It can not only achieve the purpose of losing weight, but also strengthen the spleen and promote diuresis.
13, milk red beans
Ingredients: appropriate amount of red beans and yogurt.
Exercise:
1, soak the red beans one day in advance, put them in a pressure cooker after soaking, and be careful not to boil them.
2. Put the cooked red beans in the refrigerator.
3. Pour yogurt into frozen red beans.
Efficacy: Red beans have the functions of strengthening spleen and nourishing stomach, diuresis and dehumidification, clearing away heat and toxic materials, promoting lactation and enriching blood, and it is more suitable for lactating mothers to lose weight with yogurt.
14, weight loss skills during lactation
1, low-calorie diet to lose weight
During breastfeeding, in addition to supplementing nutrition, we should also eat a low-calorie diet. To control calorie intake, eat less high-calorie and fried foods, such as KFC, hot dogs, hamburgers, canned food and so on. Control the amount of oil when cooking. Even if the vegetable oil is limited, it is best to choose light practices such as steaming, boiling, stewing and mixing. The amount of oil per day should not exceed 30 grams.
2, miscellaneous grains instead of rice
Breast-feeding mothers can use porridge made from miscellaneous grains and beans instead of white rice for dinner. It is recommended to give priority to millet, oats, red beans, black rice and other ingredients. Vitamin B 1 in these miscellaneous grains can improve the quality of breast milk, which is beneficial to babies, and the dietary fiber contained in it also helps to prevent constipation. At the same time, porridge contains more water than rice, so you won't worry about gaining weight even if you are full.
3, eating less and eating more meals is suitable for breastfeeding and slimming.
During lactation, you must never go on a diet at will, or adopt improper methods to lose weight, such as "apple therapy" and "seven-day fasting", so as not to affect the nutrition of milk. You can divide three meals a day into five meals a day. Eating less and eating more meals can control calorie intake, so that mothers can feel full all day, and it is not easy to get hungry, which is conducive to losing weight.
Vegetables have replaced some staple foods.
You can lose weight by adjusting your diet during lactation.
Breastfeeding mothers can reduce some staple foods and fill them with a lot of vegetables. Boiled and cold vegetables are large and full, rich in dietary fiber and micronutrients, which are very important to both mother and child. At the same time, lactating mothers should try to eat less sweets, such as cakes and sweet drinks.
5. Drink less milky soup.
In the traditional understanding of China, soup is the secret of milking. All kinds of fish soup, chicken soup and pig's trotters soup should be cooked as thick as possible, and it is best to float a layer of oil on it for the best effect. But the milky white of the soup comes from the fat emulsified into droplets, not the nutrition lacking in breastfeeding.
It is suggested that wet nurses only drink clear soup when drinking soup, and remove the floating oil on the surface. It is best to use low-fat milk and soybean milk to replace half of the broth chicken soup, which can supplement more protein and vitamins, and the calcium in milk is also very important for making milk.
6. Choose exercise to lose weight
jogging
Jogging is an aerobic exercise, which is beneficial to physical and mental health and can also lose weight after delivery. After getting up in the morning, you can jog for 30 minutes before breakfast and 30 minutes after dinner for 45 minutes, which will help you burn a lot of fat. It should be noted that you should nurse after jogging for half an hour to avoid affecting the taste of milk.
7. Push-ups
Push-ups are a comprehensive exercise. For mothers who have just given birth, you can choose the simplest push-ups to exercise. When they are exercising, they should pay attention to the correctness of their movements, the straightness of their bodies and the straightness of their legs, so as to lose weight effectively.
8. Sit-ups
This action is mainly aimed at abdominal exercise, which can help tighten the loose abdomen after delivery and tighten the abdomen. When mom does this action, she lies on her back first, then sits up slowly until the upper body makes an angle of about 15 degrees with the ground, then lies down and continues to sit up, making an angle of 15 degrees with the ground. Repeating this sit-up is faster than doing it.
9. Use postpartum slimming clothes
Postpartum slimming clothes can effectively help women recover their prenatal body shape and achieve the effect of losing weight. It is recommended that the mother who loves beauty should not buy slimming clothes that are too tight or too loose. Too tight slimming clothes will affect the body's circulatory metabolism, oppress lymph, and lead to edema. Clothes that are too loose can't achieve slimming effect. New mothers must consider their physical condition when choosing slimming clothes, and use them under the guidance of professionals after childbirth. Don't lose weight blindly.