If you eat like this during breastfeeding, the mother will recover better and the baby will be healthier

time:2023-02-02 17:53:41source:monlittlebaby.com author:Common phenomenon
If you eat like this during breastfeeding, the mother will recover better and the baby will be healthier

"Bone with ten fingers or seven layers of laparotomy" is the description we hear about having a baby. From pregnancy to childbirth, the physical effort and sacrifice of a mother is unimaginable. After giving birth, mothers must not only secrete milk to feed the baby, but also compensate for the nutritional loss during childbirth and promote the recovery of various functions of the body as soon as possible. Therefore, breastfeeding mothers need more nutrition than non-breastfeeding periods. The mother's diet will directly affect the growth and development of the baby and the recovery of his body. Therefore, mothers need to pay attention to their diet.

Postpartum body recovery

Let's first take a look at how to restore the mother's body from the postpartum diet? 01 Muscle tissue repair Key raw materials for repair of uterine muscle fibers, rectus abdominis, stomach muscles, etc.: protein He is good at fanning himself hard, and even fanning 300 times the state of the skin opening and fleshy, so postpartum must pay attention to the repair of the endometrium. Endometrial repair is inseparable from vitamin A, VA promotes the repair of epithelial tissue cells and epithelial endometrial tissue cells to a large extent. 03 The recovery of vascular tissue needs to rely on vitamin B + iron element 04 The repair of collagen tissue We cannot directly supplement our body's own collagen by eating collagen, because collagen is an incomplete protein and cannot be absorbed and utilized by our body. For example, pig trotters, chicken feet, donkey-hide gelatin, etc. that we often hear about, can't actually supplement our body's collagen, but the real raw materials that can supplement and synthesize human collagen are: high-quality protein + VC05 anti-oxidation, anti-aging After giving birth to a child, the mother's aging is accelerated to a certain extent. Supplementing VC can resist oxidation and aging. Therefore, the general dietary principles for postpartum mothers, especially during confinement, remember these five words: Egg iron ABC:
  • High-quality protein: meat, fish, eggs, milk, beans;
  • Iron: red meat (lean pork, beef and lamb) and offal and Blood
  • VA: dark fruits and vegetables (red, green, yellow) such as: pumpkin, carrot, tomato, spinach, rape, broccoli, mango, papaya, etc., as well as animal offal
  • VB: red meat, brown rice noodles (raw wheat, raw rice), nuts, whole grains, it should be noted that when cooking food, be sure to cook without alkali, add alkali VB will be severely damaged after that
  • VC: citrus, raspberry, kiwi, cherry, fresh dates, etc.

Postpartum diet

Next, let’s take a look at what breastfeeding mothers should eat to make their babies healthier and stronger? The "early 1000 days of life" is defined by the World Health Organization as a "window of opportunity" for growth and development. The first 1000 days of life refer to the period from the fetus of a woman's pregnancy (280 days of pregnancy in October) to the two years after the baby is born (720 days), this period affects physical growth, intellectual development and disease resistance in childhood and is a critical window for preventing chronic diseases in adulthood. A good nutritional status early in life will be one of the best investments in your baby's health and is vital to your baby's growth! Source: The picture on the official website of the Chinese Nutrition Society shows the dietary recommendations of the Chinese Nutrition Society for lactating mothers. On the basis of the general population dietary guidelines, five key recommendations are added: 1. Increase animal foods rich in high-quality protein and vitamin A and seafood, choose iodized salt. 2. The food during the puerperium should be varied but not excessive, and attention should be paid to the nutrition of the whole lactation period. 3. Pleasant mood, adequate sleep, and promote milk secretion. Strong tea and coffee

Principles of diet during lactation

1. Provide sufficient energy and choose a 3+3 diet for daily needs during lactation The total energy is 1800kcal+500kcal, an increase of 500kcal600×3+200×3 compared with the non-breastfeeding period: the energy of each meal of three meals a day is 600 Kcal, and the energy of each meal is 200 Kcal600 Kcal for three snacks. Examples: ① 1 A standard small bowl of Lanzhou ramen is 500 Kcal. You can eat an egg and it is about 600 Kcal. ② A bowl of rice with a diameter of 2 cm comes out of a bowl with a diameter of 10 cm. There are four dishes, about one or two per dish. , the amount of one or two dishes is equivalent to the size of a fast food plate. ③ 300-400 ml of porridge + a fist-sized steamed bun + three dishes is about 600 Kcal ④ 25-30 vegetarian dumplings 600 Kcal, meat dumplings 20-25 are 600 Kcal 200 Kcal for example: ① 1 fist-sized apple with 100 ml of yogurt ② 250 ml of small bowl of porridge with fist-sized steamed buns or two pieces of toast ③ 300 ml of peeled and oil-free soup with 50 grams Left and right meat ④ A bag of nuts every day is about 150 Kcal plus corn 2. Increase the intake of high-quality protein, which helps to improve the quality of milk. The total daily protein intake during lactation is 80 grams, which is 25 grams more than before pregnancy. High-quality protein accounts for more than 50%, high-quality protein sources: meat, eggs, milk, beans and soy products 80 grams is equivalent to: one egg per day + one catty of milk per day + 60 grams of red meat per day (five fingers together amount) + 60 grams of white meat + one serving of soy products per day (note: the total protein intake should not exceed 100 grams, if the protein is lacking, choose supplements in time) 3. Properly increase the intake of vitamin A. Vitamin A is not only for the mother The recovery of the endometrium after childbirth is helpful, and it is also an indispensable nutrient for the growth and development of the baby. A small amount of vitamin A can be passed to the baby through breast milk, especially the colostrum within 2 weeks after childbirth is rich in vitamin A. With the production of mature milk, vitamin A The A content will gradually decrease, so the intake of vitamin A in breastfeeding mothers can affect the content of vitamin A in milk. The daily requirement of vitamin A for lactating mothers is 1300 μg RAE, which is 600 μg RAE higher than that in non-lactation period. The main source of vitamin A is animal liver, which can be eaten 1-2 times a week. 85 grams of pig liver or 40 grams of chicken liver can be satisfied. 4. Increase the intake of iodine The lack of iodine in breast milk will affect the development of the baby's intelligence. In addition to increasing iodized salt, you can also eat iodine-rich foods such as kelp, seaweed, scallops, and shrimp. Breastfeeding mothers have daily iodine-rich foods. The requirement is 240 μg/d, an increase of 120 μg/d compared with the non-lactation period. Eat seafood 1-2 times a week to be satisfied. 5. Increase the intake of calcium. The daily excretion of calcium in breast milk is about 300 mg. If the calcium content of breast milk is not enough, the calcium in the mother's bones will be used to meet the calcium content in the milk. This is why we often say why mothers are so great. , they will give priority to ensuring the nutritional needs of the baby, which will lead to calcium deficiency in the mother, and the mother will suffer from back pain, cramps and other symptoms due to calcium deficiency. Therefore, we recommend that mothers pay special attention to calcium supplementation during breastfeeding. The daily calcium requirement of lactating mothers is 1000 mg/d, which is 200 mg/d higher than that of non-lactating mothers. Food sources of calcium: milk, yogurt, cheese and other dairy products have high calcium content and are easy to absorb. The daily milk volume can reach 500ml, and about 540mg of calcium can be obtained. Coupled with other soy products, green leafy vegetables, eggs, etc., you can basically meet your daily needs. If the mother has an unbalanced diet, she can consult a doctor to supplement calcium by using nutritional supplements. 6. It is not advisable to drink tea and coffee. Avoid tobacco, alcohol, tobacco, and alcohol. Nicotine and alcohol will affect the baby through milk. The caffeine in tea and coffee may be passed to the baby through milk, causing the baby to be excited and affecting growth and development. 7. The amount of milk secreted by the mother’s daily water system has a lot to do with the amount of water the mother takes in each day, so we recommend drinking more soup during breastfeeding, but the nutrient density of the soup is not enough, and too much soup will affect the intake of other foods. , can cause nutritional problems such as malnutrition. Therefore, it is also important to drink soup, and you need to pay attention to the following issues: ① Each meal of soup should not be less than 200 ml. ② Supplementary food 3-4 times a day should be supplemented with soup, 200-300 ml, fish soup, seafood soup, pork rib soup ( Lean), beef and mutton (slim) soup, mushroom soup, fruit soup, fermented soup (glutinous rice soup), etc. ③ Drink 1000-1200 ml of water per day ④ Keep the total amount of soup water at 2100-2300 ml per day. ⑤ Do not drink greasy soup, it is easy to cause fat indigestion diarrhea in babies. To sum up briefly, mothers should remember these dietary principles during breastfeeding: a diverse diet, high protein, calcium-rich, iron-rich, and enough fresh vegetables, fruits and seafood. , maintaining a happy mood, enough sleep time, and moderate exercise can not only help improve the secretion and quality of milk, but also help the mother's own recovery and the cultivation of parent-child relationship. Traditional confinement misunderstandings 1. It is not advisable to eat a lot of eggs, just eat 1-2 a day 2. Think that soup is more nutritious than meat, more soup, less greasy, meat is more nutritious than soup, and soup should also eat meat 3. It is not advisable to use ginseng and other supplementary foods after giving birth. Balanced nutrition and reasonable diet Brown sugar is the most iron-supplementing animal food with high iron absorption rate, and can eat animal foods such as red meat, liver, blood, etc., with foods rich in VC, the absorption and utilization rate is higher. Reference: "Dietary Guidelines for Chinese Residents 2016" Lactating Women Dietary Guidelines "Nutrition and Food Hygiene" Nutrition for Special Populations
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