As the saying goes, "if you live too well, the chicken will smell good;" It can be seen that childbirth is a great risk to the health of pregnant women, but the crisis is also a turning point. Chinese medicine believes that this is also the best time for them to adjust their physique, and they should pay special attention to food supplements during confinement. However, nutritionists remind that the nutritional basis of modern mothers is different from that of traditional mothers, and the supplementary contents should keep pace with the times and be flexibly adjusted in order to make up just right and avoid obesity.
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If you want to eat healthily without worrying about obesity, mothers in the new era should pay attention to the balanced intake of six foods.
Chen, a postpartum nutritionist at St. Martin Catholic Hospital in Chiayi, said that modern people's nutritional intake is better than when they used to be grandmothers and mothers. If women use traditional thinking, they only eat spicy fried chicken, fish soup, kidney, pig heart and other foods to regulate their bodies every day, without touching vegetables and fruits. After sitting for a month, they may find that their bodies are getting fatter, as if the baby is still in the womb.
Breast-feeding needs a lot of calories, and balanced nutrition is not afraid of obesity.
If you want to eat healthily without worrying about obesity, mothers in the new era should pay attention to the balanced intake of six kinds of foods according to the recommendations of China residents' daily dietary guidelines, and appropriately adjust the nutritional needs during pregnancy or lactation. For example, in order to breastfeed in the second month, the protein should be increased from the usual 4 servings to 7 servings, and the calorie intake should be 500 calories more than usual, so the recommended daily calorie intake is about 2,000 to 2,500 calories.
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Pregnant women should eat more low-calorie dark green vegetables and supplement dietary fiber to prevent constipation.
Breastfeeding is a university question, not just a matter of calories! Nutritionist Chen said that pregnant women should also pay attention to avoid foods that will return to milk, such as ginseng, leeks and raw malt. It is recommended to drink more soup or foods that can increase milk production, such as stewed pig's trotters with peanuts, soup with suckling pig's feet or sparerib soup, so you don't have to worry about the shortage of milk.
Don't neglect to supplement calcium, blood and fiber in the monthly diet.
Other dietary principles of confinement include supplementing calcium and iron in moderation to supplement nutrients lost during lactation; Eat more dark green vegetables to prevent constipation, such as red cabbage, spinach, red amaranth, palace vegetables, Chuanqi or sweet potato leaves, but avoid cold fruits and vegetables; Fruits can choose blood-enriching foods, such as grapes, cherries, red berries or apples; It is suggested that the cooking method should be based on the natural ingredients and the taste of the medicinal materials themselves, so as to reduce redundant seasonings and avoid edema.
Recipe demonstration/black bean Eucommia chicken soup
Ingredients: Eucommia ulmoides Oliv. 10g, 20g black beans, chicken legs 1 pair (10g), 5 red dates, 500g water, 30c.c cooking wine, 2 slices of ginger and a proper amount of salt.
Exercise:
Cleaning Fructus Jujubae and Eucommiae Cortex; Wash black beans, fry or steam.
Blanch the chicken legs and scoop them up for later use.
Bring all the ingredients to a boil, put them in an electric cooker, and put half a cup of water in the outer pot until the switch is turned off.
Nutritional analysis: calories 2 13 calories, protein 24g, fat 9g, sugar 9g.