Sui Tang's one-day cookbook.
Breakfast: Oats (berries, nut powder and yogurt can be added) Lunch: mainly protein+vegetables (plenty) Dinner: soup+plenty of vegetables.
Nutritionists teach you to be healthier.
For breakfast oats, you can choose sugar-free oats. As for the quantity, girls will feel full if they eat at least 3 spoons of ordinary iron spoon. To make oatmeal delicious and have enough protein, you can mix it with sugar-free soybean milk, which contains soybean isoflavones, which can help postpartum mommy retain hormones. Therefore, in addition to being excellent, they can also take turns eating with sugar-free soybean milk. In addition, postpartum mommy lacks iron, and the iron content of yogurt and nut powder is not high. It is recommended to add some grapes or raisins, but raisins are sweeter, just eat 7 to 8. Iron is very important in breakfast, but grapes, raisins and apples can all be selected. Sui Tang's breakfast diet contains carbohydrates and protein, but it lacks high-quality oil. Although nut powder is added, it is best to add whole walnuts, pine nuts or cashews, and add good oil to repair cells to help you sleep well!
For lunch in protein, you can choose deep-sea fish, such as tuna, salmon and sardines, and take plant protein as the staple food, such as board tofu, which contains more calcium than soup tofu. In addition, natto is also a good choice, which can strengthen the stomach and has a high content of lactic acid bacteria. If you eat seafood or meat, natto sauce is a good choice. Besides fresh vegetables, kimchi can also be considered, because Korean kimchi has a high content of lactic acid bacteria, which can promote defecation. And fresh vegetables should choose at least three colors, such as tomato (lycopene), cauliflower (chlorophyll), eggplant or fungus (anthocyanin) can be added.
Yam stewed chicken soup is recommended for dinner. Yam is the precursor of female hormones, and the content of soybean isoflavones is also high, which can make up for female hormones. You can add half an onion or an onion to the soup for stewing, which can make you sweat and promote blood circulation. At the same time, carrots and mushrooms can be added to promote defecation, and the soup will be full of aroma and sweetness. Finally, a little sea salt will be delicious.
Ruby Lin's one-day cookbook.
Breakfast: Drink 2 packets of chicken essence with Jiang Mo scrambled eggs and Eucommia ulmoides soup.
Lunch: Scalded pig neck or steamed fish, weighing about 2 to 3 fists, plus 1/3 bowls of whole grain rice and scalded vegetables.
Afternoon tea: 2 fist-sized fruits, with strawberries, kiwis, tomatoes, guava and bananas as variations.
Dinner: Roasted lamb chops or fried steaks, and scalded vegetables.
Nutritionists teach you to be healthier.
Drink a drop of chicken essence for breakfast to supplement amino acids, and you can eat two scrambled eggs to supplement protein. Because there is a high demand for protein during lactation, and a large plate of fruits and vegetables, which can be apples or bananas, make you feel full and soft. Besides, you can eat a little good oil for breakfast. Apple suggests sprinkling some linseed oil or adding pine nuts and yogurt.
Lunch, protein, fist size 2-3, plus 1/3 bowls of whole grain rice and scalded vegetables, which are very suitable, but steamed fish and scalded meat have no oil. It is recommended to pour some good olive oil on scalded vegetables. Dark vegetables are better than light ones. Because mommy loses more iron after giving birth, you can choose sweet potato leaves and spinach, which have higher iron content. In addition to scalded pork and steamed fish, occasionally pig liver can be added. Its iron is animal and its absorption rate is three times higher than that of plant iron.
In afternoon tea, most of them choose fruits with low GI value, one for each punch. Basically, a kiwi fruit, 12 small tomatoes, half a large guava, and 1 medium banana is one serving.
Because there is no starch in dinner, you can eat at least three servings of green vegetables, which is about 1.5 bowls of rice bowls.
Bidai Syulan's diet for one day.
Breakfast: boiled eggs, steamed pumpkins and sweet potatoes.
lunch
Menu 1: cabbage+spinach+onion+boiled beef slices. Add a little avocado, boiled eggs, peeled seeds and pine nuts, sprinkle a little white sesame and black sesame powder, and pour a little vinegar juice or coconut oil.
Menu 2: Fried salmon with steamed onion, broccoli, spinach, okra, red pepper, tomato, mushrooms, a little salt and black pepper, and a big spicy prince on it!
Dinner: Sweet potato avocado salad, dry-fried steak (no oil). If you eat meat at noon, dinner will be fish.
Nutritionists teach you to be healthier.
Have breakfast 1 boiled eggs. Although there is protein, it is not enough for lactating mothers. You can add a cup of soybean milk, black soybean milk or milk. In addition, you can choose the smallest sweet potato, which is half as big as the palm of your hand, because people who lose weight don't need much starch in the morning, but they need enough protein. protein can stabilize blood sugar, and starch will make blood sugar soar. Therefore, it is suggested to choose sweet potatoes, boiled eggs and black soybean milk half the size of a fist, and add sesame powder to the black soybean milk to supplement calcium and oil.
There is nothing wrong with the lunch menu 1, but if you eat like this, you will be hungry in the afternoon. For dessert in the afternoon, you can add a fruit and supplement enzymes. Menu 2 Salad, if you want to mix some good oil, you can choose olive oil, tea oil and linseed oil, which are suitable for cold salad.
The dinner menu is very good, but it is suggested that mommy who wants to lose weight should not choose sweet potato for dinner, because the GI value of sweet potato is higher than that of potato, and cauliflower, tomato, okra and corn can be used instead. These vegetables contain more phytochemicals, which help to eliminate edema.
Reza's one-day diet
Breakfast: cereal with sugar-free soybean milk, the staple food is grilled sandwiches with different cheeses, and the fruit is 1 apple.
Lunch: Appropriate amount of black rice with grilled fish, baked potatoes and mashed potatoes, plus a salad without sauce, with chicken, boiled eggs, tuna and corn, sometimes with apple juice and exotic juice, and a small amount of cheesecake as dessert.
Dinner: Dinner will end before 7: 00 p.m. The meal consists of appropriate amount of black rice and salad without sauce, accompanied by protein's rich roast chicken or fried steak, and occasionally eat some original yogurt before going to bed.
Nutritionists teach you to be healthier.
Breakfast cereal has no fat. You can add linseed oil and raisins to soybean milk. If you are not used to the taste of linseed oil, just add pine nuts and walnuts, which goes well with cereal. Remind Mommy that breakfast must have good oil, high-quality protein, a small amount of carbohydrates and rich fiber.
Lunch black rice is a food with high blood volume and iron content, which is also good for eyes, while potatoes have the benefits of lowering blood pressure, relieving edema, relieving stress and sleeping well. Both have their own advantages, but black rice and potatoes are the same nutrient. If you have eaten half a bowl of black rice, potatoes can be omitted. Besides, salad without sauce is not necessarily delicious. You can make a healthy wind sauce yourself, use olive oil, oil vinegar, add a little Brazilian grain or black pepper, and eat some good oil indirectly. Dessert cheesecake is saturated fat, which can be replaced with desired fruit, such as banana milk or slightly sweet red bean tofu, which can not only supplement good protein, but also make you feel full.
Dinner and lunch are a bit similar. Sauce can be changed into good oil or wind sauce, and it is no problem to eat plain yogurt. As for the staple food, if you choose potatoes for lunch, you can eat half a bowl of black rice for dinner. On the other hand, steak is not recommended for dinner because it takes 4 hours to digest. For example, eating cod or tofu, protein or protein, it takes about 1.5 to 2 hours to reach the small intestine, so if you want to eat steak at noon, you can eat steak, and fish and tofu are suitable for eating at night.
Nutritionist Liu Yuling reminds that if you want to sleep well at night, you should finish eating three hours before going to bed. For example, I hope you can go to bed before 1 1 and finish your meal before 8: 00 in the evening, so that you can leave some empty stomachs when you sleep, and avoid having a shallow sleep and dreaming in the middle of the night.
Extension: sagging chest, flabby stomach and stretch marks! The doctor teaches you how to restore your postpartum body shape.
Lucy Alexis Liu
Education background: Department of Food Nutrition/Department of Life Application Science, Shih Chien University.
Current position: nutritionist of Shu 'en Postpartum Care Home, nutritionist of Qixin Clinic, nutritionist of Nanhu High School in Taipei, nutritionist of weight loss class in Zhongzheng Health Center.
See the September issue of Baby and Mom magazine (107) for details.