According to the theory of traditional Chinese medicine, the best time for a lying-in woman to improve her physique in her life is delivery. You will get better if you sit well next month, and you will get worse if you don't sit well next month. If you don't sit on the moon, it will bury hidden dangers for your future health. What the old man said should be paid attention to in confinement, but don't be too wordy and can't believe it all. Many of what he said is reasonable. The key is to scientifically confinement.
Postpartum diet:
First of all, the daily nutritional needs of mothers every month.
Calories 2450~2500 kcal vitamin A 2200 international units
The calorie ratio of fat is 25%~30%. Vitamin B 1 1mg.
Protein 80g vitamin B21.4mg.
Calcium 1. 1g vitamin C 90mg
Iron 20 mg vitamin D 400IU international unit
Nicotinic acid17mg
Second, the key to diet conditioning
1. Quality is not weight.
Overnutrition will only make your weight soar and stay high, with no other benefits. "Quality is more important than weight" means that foods with high protein, fiber and nutrition should be available at every meal, but in moderation. You can "eat less and eat more meals", which not only supplements nutrition but also won't get fat.
2. Balanced nutrition, with meat and vegetables
Some people know that if you want good milk, you should eat more meat. Actually, it's not. Eating too much high-fat food will thicken the milk, which is not conducive to the baby's digestion and easy to have diarrhea. In addition to high protein, the new mother's diet also includes eggs, fresh vegetables and fruits, and coarse grains. The best ratio of coarse grains to flour and rice is 1: 10. For example, a part of corn residue or brown rice can be mixed into rice. In short, we should have enough food every day.
Reasonable water supplement
Replenishing water is very important for new mothers. Water can be drunk. It is wrong to say that you can only drink rice wine or moon water after childbirth. More than 95% of the human body is made up of water. During pregnancy, due to high metabolism, the body stores a lot of water, and these excess water should be discharged after delivery. Therefore, mothers should put less salt in the postpartum confinement diet, which will help to discharge the excess water stored in the body during pregnancy.
Make food as soft as possible.
Due to the lack of physical strength after delivery, many mothers will loose their teeth when they give birth. Too hard food is not good for teeth, and it is not good for digestion and absorption of the stomach. Therefore, mom's cooking should be as soft as possible.
Eat on time
No matter how busy you are, you should eat on time, otherwise it will affect the milk.
6. If you plan to breastfeed, prepare a course of breast-feeding soup before delivery. If you don't breastfeed, you can prepare a course of breast-feeding soup to relieve breast pain. At the same time, traditional Chinese medicines with the same origin of medicine and food can be properly used for tonic. It is said that the monthly tonic effect of 28 prescriptions is good, and it is sold on Taobao. The price is more expensive, but the effect is really good.
Third, postpartum dietary taboos
1. Drink prolactin soup immediately after delivery.
Most new mothers still have obstructed breasts. Drinking too much prolactin soup after delivery can cause breast pain. The galactagogue soup should be drunk about 3 days after delivery when the mammary glands are unobstructed.
No water, just rice wine.
Rice wine can promote blood circulation and help discharge lochia, but alcohol can also inhibit uterine contraction, so it is best for new mothers to avoid eating alcoholic food directly within one week after delivery (although it doesn't matter to add it to the soup).
Water can be drunk. It is wrong to say that you can only drink rice wine or moon water after childbirth. More than 95% of the human body is made up of water. During pregnancy, due to high metabolism, the body stores a lot of water, and these excess water should be discharged after delivery. Therefore, mothers should put less salt in the postpartum confinement diet, which will help to discharge the excess water stored in the body during pregnancy.
Don't eat fruits and vegetables because you are afraid of cold after delivery.
This concept is too one-sided. Yes, postpartum weakness is afraid of catching cold, so we should avoid catching cold, but we can't help eating fruits and vegetables. Just pay attention to avoid some cold food when eating. Vegetables are cooked before eating. Fruit can be heated on a heater, or it can be cut into pieces and soaked in warm water for a while, so that it won't be too cold when eating, but some cool fruits are not suitable for eating, such as watermelon and bitter gourd.
It is good to drink soup and milk, but it should be good to drink more.
Although soup is a good food after delivery, you should not drink too much, otherwise it will make the new mother's breasts swell and even cause mastitis.
5. These foods are inedible.
Tea will affect the absorption of iron in the intestine and easily cause postpartum anemia. Tea can also be passed on to the baby through milk, which may cause gastrointestinal discomfort; Chocolate can affect appetite and accumulate fat; Frozen food is not conducive to the recovery of digestive system and blood circulation, and it is not good for teeth; Sour plum foods will hinder blood circulation and prevent lochia from being discharged.
Put more condiments
Postpartum food should be light and digestible. Spicy food will be passed on to the baby through breast milk, which may cause the baby to dislike breast milk or "get angry" and get red pimples after eating it; Too salty food will make the water in the body stay; Too sour food will make mom feel tired easily, and it will also lead to sagging muscles!
Postpartum life and misunderstanding:
1. No blowing, still blowing in midsummer, just like you said. The indoor temperature is about 25 ~ 26 degrees Celsius and the humidity is about 50% ~ 60%. Wear long sleeves, trousers and socks to avoid catching cold or catching cold, or being attacked by wind, cold and moisture. Because postpartum qi and blood are weak, bones and muscles are slack, and cold and dampness are easy to enter, causing diseases such as colds, rheumatism, joint pain and diarrhea.
You can wash your hair, but you must not catch cold. It's easy to have a headache after a cold. After washing your hair, dry it with a hair dryer immediately.
Don't cry for a long time or read a lot, otherwise it will hurt your eyesight. Therefore, when reading a book, the posture should be correct, the time should not be too long, the light should be sufficient, and the most important thing is not to affect the rest, because if there is no moderate rest, it is easy to cause uncontrollable bleeding, backache, abdominal pain and mental fatigue.
Hands and feet should not touch cold water, or you will get rheumatism or neuralgia in the future.
5. Don't eat cold food. Because of poor postpartum constitution and poor absorption of cold food, it is easy to affect the recovery of the body and affect the baby's stomach through breast milk.
6. You can brush your teeth, but use warm water. Brushing your teeth with cold water can easily lead to loose teeth or dental diseases.
7. When feeding, you must put a high pad under it, or lie on your side to feed, otherwise it will easily cause lumbar muscle strain and leave hidden dangers of disc herniation.
List of sealed series items:
According to my own experience, the principles to be considered are: the first is to consider the mother's body. For example, a mother's body can be supplemented by food. After giving birth to a child, the mother's health is a great loss, and the month determines her future health. How to take care of your baby when you are in poor health, such as the popular Chinese medicine products; Second, consider the baby's supplies;
1, professional Chinese medicine raises the moon.
I ate 28 prescriptions in confinement, and the effect was really good, professional and in stages. Let me recommend it first, but the price is a bit expensive. But compared with my mother's health, I personally think it is worth it. It will cost a lot less when I get better. Hehe, here's an introduction. Very professional. Moreover, this is in line with the provisions of the national pharmacopoeia that medicine and food are homologous, without any toxic side effects. It can improve the quality of breast milk, avoid the baby's anemia, and is very good for the baby. Another thing to note is that 28 square meters does not contain calories and will not make mom fat.
The first stage (removing lochia, expelling wind and dispelling cold) (days 1 to 8) ***8 packages.
Ingredients: peach kernel, auricularia auricula, hawthorn, licorice, etc.
Features: No matter whether women give birth naturally or by caesarean section, lochia will be discharged, leading to various pathological changes in the uterus. Hawthorn has the functions of promoting qi circulation, removing blood stasis, diuresis and detumescence, which is helpful to discharge lochia; The peach kernel and auricularia auricula in this prescription have the effects of nourishing blood and supplementing iron, and can supplement the nutrition needed by human blood, which is of great benefit to women with blood deficiency or deficiency of both qi and blood. Glycyrrhiza uralensis Fisch has the effects of invigorating spleen and qi, and clearing away heat and toxic materials. So as to achieve the functions of removing lochia, expelling wind and dispelling cold.
The second stage (cold prevention) (from day 9 to 13) ***5 packs.
Ingredients: longan pulp, platycodon grandiflorum, red dates, almonds, cooked ginger, etc.
Characteristics: After delivery, women are prone to wind chill due to their decreased resistance to physical exertion. Arillus longan and jujube have the functions of nourishing blood, calming the nerves, invigorating the middle energizer and benefiting qi, while dried ginger has the functions of warming the middle energizer, dispelling cold, restoring yang and dredging collaterals, which is especially suitable for women with postpartum weakness, enhancing resistance and reducing the chance of catching a cold.
The third stage (nourishing blood and moistening intestines) ((days 14 to 17) ***4 days.
Ingredients: Snow Clam Cream, Black Sesame, Radix Rehmanniae Preparata, Peach Kernel, Pericarpium Citri Tangerinae, etc.
Features: Xuege ointment and Radix Rehmanniae Preparata can not only moisten intestine, strengthen kidney and nourish yuan, but also have the functions of stimulating appetite, invigorating spleen, nourishing yin and blood, and beauty beauty. Black sesame and peach kernel have the function of moistening intestines and relaxing bowels. This prescription mainly supplements the water lost by women during childbirth, reduces postpartum constipation, and has a good effect on improving postpartum jaundice and dizziness.
The fourth stage (strengthening waist and tonifying kidney) (18 to 24 days) ***7 days.
Ingredients: Lycium barbarum, Chinese yam, Polygonatum odoratum, pine nuts, walnut kernel, etc.
Features: Low back pain and soreness of waist and knees are common phenomena of postpartum women, because kidney qi is seriously damaged during childbirth, which will lead to backache, blurred vision and memory loss. Lycium barbarum and walnut kernel have the functions of nourishing liver and kidney, benefiting the purpose of being smart, while yam and Polygonatum odoratum have the functions of invigorating spleen, moistening dryness, nourishing yin and tonifying kidney, which can improve the symptoms of soreness and weakness of waist and knees after taking them.
The fifth stage (invigorating vitality) (25th to 28th) ***4 days.
Ingredients: Wild Ganoderma lucidum, Chinese yam, Lycium barbarum, lily, Polygonatum sibiricum, Korean ginseng, deer tail, etc.
Characteristics: Lycium barbarum has the function of nourishing yin and tonifying kidney, and yam has the function of invigorating qi, consolidating exterior and supplementing vitality.
Korean ginseng and deer tail have strong effects of benefiting qi and tonifying kidney, and have special nourishing effects on women who have lost too much blood by caesarean section. And wild ganoderma lucidum (commonly known as "fairy medicine"); Has the functions of activating human body functions, caring skin, and fading stretch marks and spots.
2. Rice wine
Do not drink rice wine directly during confinement. Drinking alcoholic drinks directly can cause uterine contraction. Rice wine is stewed in food and has no alcohol content after cooking.
Generally, it is sold in supermarkets. Those with good economic conditions can also order that kind of professional rice wine online, but the price is a bit expensive. I used 28 prescriptions for confinement, and put rice wine on the day of eating 1-8, which means it helps to eliminate lochia. The effect is good, and the lochia is completely clean for two weeks. It is wrong to say that you can't drink water during confinement. More than 95% of the human body is water, so pregnant women should eat less salt to discharge excess water instead of just drinking rice and wine.
3. biochemical soup
If you don't eat 28 prescriptions of Zi Yue Tiao Bu, you can eat biochemical soup, the main function of which is to drive away lochia, which can be matched by general Chinese medicine hospitals and pharmacies.
3. Sesame oil (black sesame oil)
Sesame oil is black sesame oil, which can be solved by choosing the best local quality. Other oils are also possible, such as the best olive oil, but it is more expensive, and the relatively cheap ones are tea oil and walnut oil.
4, abdominal belt
You can prepare white gauze, about 2 meters long and 20 centimeters wide, which is sold in pharmacies, or you can choose a professional postpartum abdominal belt.
Confucius toothbrush is on sale now, and everyone has a good response.
6, prolactin soup and milk soup
7. Taking DHA for newborns is helpful for infants' intelligence and retinal development. There is also good food-grade lysine, which is worth recommending. I have used it for my son for three years.
8. Buy a meal map of confinement and a baby's meal map, which are sold in bookstores.
Milk-increasing recipe for the month
1, carp prolactin porridge (appetizing and invigorating spleen, dispelling cold and promoting lactation)
Ingredients: 500g live carp, japonica rice or millet 100g, a little salt.
Production: Wash fresh carp, gut it, cut it into small pieces, cook it with japonica rice or millet, and add a little salt after porridge is cooked.
2, Zhugulian Zengru Decoction (Qi and blood, raw milk)
Ingredients: 500g fresh pig bones (cavity bones, ribs and leg bones), 0/00g lotus seeds/kloc, and a little soy sauce.
Production: wash pig bones, blanch them with boiling water, take them out, wash lotus roots and cut them into thin slices; Add clean water to the pot, add pig bones and cook for 1-2 hours; Add lotus root slices until it becomes a small bowl of pork bone soup, and add a little soy sauce.
3, pig's trotters sauerkraut pot (blood, breast enhancement, appetite)
Ingredients: 1 trotters, Sichuan sauerkraut, peanuts, seasoning.
Production: firstly, chop the trotters, blanch them in boiling water for 5 minutes, remove and drain; Add cold water and all kinds of raw materials to the pot, cook for 30 minutes on high fire, then simmer 1 hour on low fire, and finally add a little salt to taste.
4, egg and yellow flower soup (nourishing and nourishing blood, nourishing the liver and improving eyesight, promoting fluid production and lactation, often eaten in the month)
Ingredients: egg 1 piece, yellow flower 10g, Chinese cabbage 10g, kelp 5g, broth 350g, starch, salt and monosodium glutamate.
Production: break the eggs and stir evenly; Selecting yellow flowers, cutting into sections, soaking kelp and auricularia auricula, and cleaning; Add broth to the pot and bring to a boil. Add salt, kelp, yellow flowers, fungus and Chinese cabbage. After boiling, sprinkle with eggs, thicken starch and add monosodium glutamate.
5, Wuji Baifeng Decoction (nourishing liver and kidney, long-term consumption can nourish the body, nourish essence, increase milk)
Ingredients: 1 fresh black-bone chicken, 50g Pleurotus ostreatus, appropriate amount of yellow wine stick, onion, ginger slices, salt and monosodium glutamate.
Making; Wash the black-bone chicken first; Pour clear water into the pot, add ginger slices to boil, add black-bone chicken, yellow wine and onion segments, and simmer until cooked; Add white phoenix tail shavings, monosodium glutamate and salt to the chicken soup, season and cook for 3 minutes.
Common problems of postpartum mothers
* How long can I sleep in the same bed after delivery?
Some people think that as long as a woman's postpartum lochia is clean, husband and wife can share a room. In fact, this view is wrong Postpartum lochia usually lasts for 2 ~ 4 weeks. After that, lochia was clean, but the wound in the uterus was not completely healed, and the physical exertion did not recover during childbirth, so the disease resistance was poor. Premature sexual behavior can easily lead to infection, vaginitis, endometritis, salpingitis or irregular menstruation.
Some surveys show that it is normal for women to have low sexual desire within two months after delivery. If you share the same room, you often can't achieve the harmony of sexual life, and it may also cause women's indifference and affect the feelings between husband and wife in the future. Generally speaking, it takes six to eight weeks for postpartum reproductive organs and other systems to recover, and women's interest in sexual life after childbirth will not increase significantly until the third month. Therefore, even if the postpartum recovery is smooth, women should share the same room after two months.
* How long does it take for menstruation to be normal after delivery?
When to resume menstruation after childbirth, everyone is different. Most parturients don't menstruate during breastfeeding, but some do. Because of the influence of postpartum endocrine, there may be irregular phenomena after menstruation, which will gradually return to normal.
If the mother wants to go to the hospital for a follow-up visit six weeks after delivery, she should also take the baby to the hospital for a comprehensive examination.
* How to lose weight after delivery
Postpartum body is easy to deform. With the development of the fetus, the center of gravity of the human body gradually moves forward, and the pelvis gradually leans forward, thus forming the posture of pregnant women hunched over.
In short, losing weight can't be urgent. Find the right way, and more importantly, stick to it!
How to lose weight after childbirth? Many female friends who have just given birth are worried that they are out of shape and need to lose weight. Some people even use some extreme methods to lose weight, which is very harmful to their health. These are not desirable because they need extra care after childbirth. The following are some dietary nutrients that need to be supplemented when losing weight and precautions for postpartum weight loss. Don't ignore them. We should insist on breast-feeding, eat less foods with high fat and calories, and eat more foods with crude fiber and high protein, so that we can basically prevent our mother from getting fat. Of course, if a mother with obesity gene needs drugs, it must be emphasized that diet pills must not be eaten during lactation, and there are side effects! The following are the precautions for eating:
1. Lose weight and eat more vegetables:
There is a lot of fiber in vegetables, which not only needs more time to chew, but also absorbs water and expands after vegetables enter the stomach, which is easy to make the stomach feel full.
2. Lose weight and change the diet order:
Because vegetables swell in water, it is easy to make your stomach feel full. So mothers can eat soup and vegetables first, then rice, noodles and protein.
3. Less oil and less seasoning to lose weight:
The oil added to dried noodles and noodle soup will make noodles taste better, but the calories are higher; Thick soup is not only thickened, but also high-calorie ingredients such as cream and salt water are added; Foods cooked with high oil, such as Chinese dishes, also contain high calories. Similarly, fried food is also a good food to touch less.
4. Eat three meals regularly and quantitatively:
Eating more breakfast, or eating only two meals a day, and eating less or not eating dinner will reduce the metabolic rate of the body and delay the effect of losing weight; Or endure not eating a certain meal, but the body will eat more because of the news of famine, so eat three meals regularly. However, because the amount of activities during the day is higher than that at night, breakfast and lunch account for the largest part. At night, the amount of activities decreases and the intake of dinner will also decrease.
5. Lose weight and choose foods with slow blood sugar rise:
If the blood sugar rises quickly, it will stimulate insulin secretion and convert blood sugar into fat and store it in body cells. Generally speaking, cakes, biscuits, sweets, sugary drinks and other foods will make blood sugar rise rapidly, while the glycemic index of white rice and white bread is higher than that of brown rice and germ. Vegetables and fruits are naturally among the foods with low glycemic index!
Postpartum exercise:
As the name implies, confinement is within one to two months after delivery. During this period, you should pay attention to rest, don't stay up late and get enough sleep. Breastfeeding mothers should synchronize with their babies' rest time, and their babies should sleep as much as possible, especially at night, because it is inevitable to stay up late during breastfeeding, but they must make up their sleep during the day. Avoid excessive exercise during this period. Postpartum exercise includes:
First, abdominal breathing exercise: you can start from the first day after delivery. Lie flat, close your mouth, take a deep breath through your nose to bulge your abdomen, and then exhale slowly to relax your abdominal muscles. Repeat 5- 10 times. Basic exercises of postpartum abdominal recovery
1, lie on your back, bend your knees, keep your feet flat and keep a hip breadth distance. Hold your head with both hands, relax your shoulders, keep your pelvis in the middle position, and flatten your abdomen when inhaling.
2. Tighten the abdomen, raise your head, lift your shoulders and exhale. You must keep your back close to the ground. Inhale when you put it down.
Avoid resting during exercise. Do 10 times at first, and then gradually increase to 25 times.
Once you have mastered the basic exercise methods, you can start doing some other exercises.
Start the key action
These two key exercises are very important before you enter the next training level. Remember to tighten your abdomen. If you can't, your fat will cover your abdomen roundly, making your abdomen more prominent.
Waist-turning exercise for postpartum abdominal recovery
This exercise can help you recover your waist. Do 10 times at first, and gradually increase to 30 times. In the future, you can keep your posture longer and make the muscles outside your thighs stronger.
1. Lie flat, with the basic movement posture unchanged. When inhaling, raise your head and shoulders as high as possible; When exhaling, turn around and touch your right knee with your left hand.
2. When returning to the starting position, put your left hand back. Tighten the abdomen when inhaling. Repeat the exercise on the other side and extend your right hand when turning your waist and torso. Keep your back in contact with the ground.
No matter where you stand, you can do sports.
1, standing in the middle of the pelvis-feet are just a little wider than the hip width, knees are relaxed, and the pelvis neither leans back nor leans forward.
2. Tighten the abdomen and imagine sticking the navel into the spine. Keep breathing normally for 5 seconds. Gradually improve your endurance until you can cover your stomach all day. By slowly training your abdominal muscles, your stomach will eventually stop protruding.
Postpartum abdominal lifting movement resumed.
Use your muscles instead of momentum to lift and lower your body smoothly. Do 10 times at first, and then gradually increase to 20 times.
1, lie flat with your back down, knees bent to your chest, ankles crossed, hands flat on your sides, palms down.
2. Press the abdomen. The spine bends upward and the pelvis moves towards the ribs. Exhale with the abdomen when lifting the buttocks. When you put down your body again, breathe in.
Postpartum abdomen resumed double movement.
Once again, avoid using momentum, and start slowly by repeating 10-this exercise needs practice!
1, lie flat with back down, legs at an appropriate angle, knees bent and ankles crossed. Tighten your abdomen and inhale.
2, exhale, use the abdomen to raise the head and shoulders to leave the ground, and the pelvis slowly bends toward the ribs. Put it down smoothly and breathe in.
Postpartum abdominal recovery support exercise
This will increase your endurance. You should stick to 10-60 seconds.
Second, head and neck exercise: you can start doing it the next day after delivery. Lie flat, raise your head, try to keep your chin close to your chest, keep the rest of your body still, and then slowly return to your original position. Repeat 10 times.
Third, perineal contraction movement: can start from the first day after delivery. Inhale on your back or side to tighten the muscles around vagina and anus, hold your breath for 1-3 seconds, then slowly relax and exhale, and repeat for 5 times.
Fourth, chest exercise: you can start from the third day after delivery. Lie flat, with your hands flat on your sides, raise your second hand forward, straighten your arms to the left and right, then lift them until your palms meet, then straighten your arms back and return to your chest to recover. Repeat 5- 10 times.
Fifth, leg movement; From the fifth day after delivery. Lie on your back, lift your right leg at right angles to your body without using your hands, and then slowly lower your leg. Repeat the same action alternately from left to right for 5- 10 times.
Sixth, hip exercise: you can do it from the seventh day after delivery. Lie flat, bend your left leg until your heel touches your hips, your thighs cling to your abdomen, then straighten down and alternate left and right. Do the same for 5- 10 times.
Seven, sit-ups: you can start from the first 14 day after delivery. Lie flat, put your palms behind your head, sit up with the strength of your waist and abdomen, touch your toes with your palms twice, and then lie down slowly. Repeat this for 5- 10 times, and the physical strength can be increased to 20 times.
Is this ok?