It is said that pregnancy is difficult and postpartum recovery is not easy.

Two days ago, Zhuzhu, who finished confinement, shared her postpartum experience. It's hard to get pregnant, she said. I thought it would be good to have a baby, but it is more difficult to recuperate after having a baby.

Zhu Zhu just gave birth to a baby, and it took two days to recover. It's really hard to talk after giving birth to a baby.

During confinement, the whole person's state is also very weak, weak, always sweating, and very uncomfortable.

But after a month's rest, Zhu Zhu has recovered well and lost a lot of weight. At that time, after giving birth to a child, she laughed at herself and said, I am the best and the fattest.

Zhu Zhu also shared his recovery experience about being in good shape. She said that the essence of confinement is to eat a good meal: a row of two tones, three temperatures and four supplements.

The first week is to discharge lochia and blood stasis in the uterus after delivery. And you can eat some food to help the lochia discharge normally.

The second week is to recuperate the spleen and stomach. Postpartum spleen and stomach weakness, to eat light and digestible food, reduce the burden on the stomach.

In the third week, the body warms up, and the cost of giving birth to a child will be great for women, and the body will easily collapse and sweat. Therefore, nourishing the body should not be "too fierce" and should be supplemented moderately first.

The fourth week, take nutritional supplements and eat more nutritious food to promote physical recovery and breastfeeding.

She also stressed that the diet in the second month must be light, especially in the first few weeks. Postpartum fatigue, weakness, poor digestion of the spleen and stomach. Eat less and eat more meals, less oil and less salt.

Especially at the stage when the baby has just given birth and the breast milk is still not smooth, you must not eat greasy and over-supplemented food, which is likely to cause milk blockage.

Be sure to make it up during the second month, but wait until your body recovers, and then make it up after breastfeeding.

Zhu Zhu eats six meals at a time, and then transitions from a light diet to nourishing. She has recovered well as a whole, and people have lost weight with the naked eye.

It is said that a good confinement can improve a woman's physique. At this special stage, mothers really need to eat and drink well to help their bodies recover quickly.

Eating well is a major event during confinement. Mothers who have given birth to children must eat well and help them recover as soon as possible.

Zhang, who regained her figure only three months after giving birth to a second child, shared her experience of eating a moon meal.

In the second month, Zhang didn't drink thick soup for tonic, but simply drank some soup every day to supplement physical strength, improve immunity and promote lactation, followed by drinking more water.

Although simple, it is not simple. Zhang's moon meal is divided into three steps: supplementing nutrition and physical strength-promoting lactation-supplementing water to keep breast milk stable.

Step 1: stew lean meat juice, supplement physical strength and nutrition, eat 6 points full every meal, eat less and eat more meals. You must drink soup in the second month, but you must not drink thick soup at first, which will really make you fat and is not conducive to your recovery.

Step 2: Drink Tongru soup, first pass milk and then pass milk. It is easy to block milk in reverse order.

Step 3: Drink tea to replenish water, regulate the body and replenish water. Drinking water is really important for postpartum mothers and lactating mothers. In the week after delivery, Zhang always drinks dried tangerine peel and fried rice to warm his stomach and drive away the cold.

The detailed steps can be accurate to every meal. Zhang eats like this: drink water before feeding and drink soup after feeding, because lactating mothers really need to replenish water and are very hungry. It is common to eat 5-6 meals at a time, but you must not be too full.

In addition to the soup and water mentioned above, mother should eat more vegetables and fruits properly to restore a balanced nutrition. There is also eating less high-calorie snacks, which will really make you fat!

In fact, the moon meal can really be eaten with fruit and vegetable broth, and it is not necessary to make up at the beginning. In a celebrity mother's moon meal with professional guidance, the dishes are well balanced.

Many experienced mothers are also saying: don't drink pig's foot soup and make up soup as soon as you are confined. It is full of fat and easy to block milk. It is best to wait for half a month before eating, and don't eat too greasy for half a month after delivery.

It is important to keep up with nutrition in the second month, but it is not to eat various supplements.

Drink more water, hold the baby less, drink less thick soup and sleep more. A balanced diet is the best for recovery.

Eating a good moon meal is an important lesson for postpartum mothers!

For postpartum mothers, pregnant in October, gave birth to a child, fighting capacity and physical strength are almost exhausted, and a lot of blood has been shed. At this time, their bodies are malnourished.

Besides, we have to take care of the newborn baby. At this time, the demand level for various nutrients is very high, which is why the moon meal must be delicious.

How to eat the moon meal?

Remember the most important thing: don't be hungry, your stomach is comfortable, digestion is the best, food should be increased slowly, and remember not to make up with thick soup.

Mother's activities are not much in the second month, so there is no need to maintain the baby's growth. It only needs to supplement the trace vitamins needed for milk secretion and wound healing to meet the nutrition needed by the body.

Therefore, there is really no need to supplement all kinds of supplements, because the body can't absorb it and it will gain weight.

Especially for mothers who have caesarean section, they eat liquid food first, then semi-liquid food, and then slowly return to normal diet.

The core point of the moon meal: keep a balanced diet, choose different kinds of food from five categories, as long as the weight is enough, you can get enough nutrition, and you don't need to make up deliberately.

These five categories of food include: milk and substitutes, meat, fish, eggs and substitutes, vegetables, fruits and grains.

Scientific collocation from five categories of food is the perfect moon meal.

How to match a nutritious and meatless moon meal?

Mothers need to know what nutrition their bodies need before matching the moon meal.

Vitamins required by the postpartum body every day are introduced in detail in Fan Zhihong's Encyclopedia of Dietary Nutrition for Pregnant Women:

Need enough protein after delivery.

Calcium lactate and bone mineral density recovery.

B vitamins necessary for wound healing and milk secretion.

Supplementing iron needed for blood loss and rebuilding liver iron reserve.

In the latest dietary nutrient reference values published by China in April 2065438, the nutritional standard of new mothers is:

Protein increased by 25g per day on the basis of pre-pregnancy.

Calcium has increased by 200 mg.

Potassium has increased by 400 mg.

Iron increased by 3mg.

Zinc increased by 4.5 mg.

Vitamin A increased by 600 micrograms.

Vitamin b 1 and b2 both increased by 0.3mg.

Vitamin c increased by 50 mg.

Folic acid decreased to 130μg (it is beneficial to continue taking folic acid tablets or multivitamin tablets after delivery).

Knowing the vitamins needed by the postpartum body can scientifically configure your own moon meal. The specific daily nutrient intake can be reasonably arranged according to the following types of food:

Fruits and vegetables: Eat all kinds of fresh fruits and vegetables every day, or freshly squeezed and canned fruit and vegetable juice.

Starch food: such as whole wheat bread, noodles, rice, potatoes, etc. If this kind of food is not deeply processed, it will usually not make you fat, but will only increase calories.

Foods containing a lot of cellulose: fruits, vegetables, whole wheat bread, grains, pasta, rice and beans are all rich in cellulose, which helps to prevent constipation and other intestinal problems.

Protein: Foods with high protein content include lean meat, poultry, fish, eggs and beans.

Fish: Eat fish at least twice a week, with different cooking methods.

Dairy products: such as milk and yogurt.

How much should I eat every meal every day? Give my mother a puerperal diet schedule of the Hong Kong Department of Health, accurate to the amount of each meal:

* 1 bowl = 250-300ml；; 1 cup = 240ml

Mothers should also pay attention to not taking medicine supplements during the second month. If you want to make up, you must take it under the guidance of a doctor.

Finally, I want to say that the diet of Yuezi is fastidious and taboo, and it is really good to eat well.

Remember the main points of these monthly recipes:

1, drink plenty of water

Be sure to take enough liquid and drink 6- 10 cups (250 ml per cup) of liquid every day.

Don't make yourself thirsty, dehydration will make you more prone to urinary tract infection, and infected bladder will leak urine more easily, forming a vicious circle. You should prepare a bottle of water to drink at any time. If you think the water is tasteless, you can also drink some fried rice water and Chenpi tea like Zhang.

2. Eat snacks between meals and don't starve yourself.

Breastfeeding mothers often get hungry easily. It is normal to eat 5.6 meals a day, so be sure to prepare some snacks and eat something when they are hungry, which can also fight fatigue.

Simple and nutritious snacks include:

Fresh fruit, such as bananas or apples;

Sugar-free, non-fried dried fruits (about 30g): raisins, preserved apricots and prunes;

Original baked nuts (one spoonful full): walnuts, almonds and peanuts.

Tomato low-fat cheese sandwich (whole wheat bread 1 slice+cheese 1 slice+tomato 2 slices);

Low-sugar breakfast cereal (a small box or half bowl);

An egg;

A box of low-sugar calcium soy milk;

A box of low-fat cheese;

A box of low-fat or skim milk.

3, add enough minerals

After delivery, mothers should get enough minerals such as iron and calcium through food. Iron mainly exists in lean meat, fish, whole wheat flour bread, spinach and beans. Foods rich in calcium include dairy products, tofu and green leafy vegetables. Doctors can add supplements if necessary.

These monthly dietary taboos should also be kept in mind:

1, avoid high fat and high sugar to avoid extra weight gain.

When drinking soup, you can drink soup below the oil layer with a straw. When eating meat, remove the skin and fat. Use up to 5~6 teaspoons of oil every day. Eat less biscuits, cakes and fried foods.

2. Lactating mothers should not eat any alcoholic food.

Any alcoholic beverage or food will enter human milk through blood circulation, changing the taste of milk and making babies feel uncomfortable. If you drink too much, it will also affect your baby's development. Therefore, breastfeeding mothers should not touch alcohol.

3. Breastfeeding mothers should drink less coffee, tea and cola.

If the mother drinks a cup of coffee, tea or cola, the caffeine content in the milk will soon reach the peak. Babies can't excrete caffeine like adults, which is easy to cause caffeine to accumulate in the body.

Breastfeeding mothers who drink more coffee will make their babies sleep badly and get angry easily. Breastfeeding mothers who have the habit of drinking coffee and tea should not drink more than one cup a day, and drink it 2 hours before breastfeeding.

I hope you can eat healthy after delivery, and ensure your baby's rations while ensuring your physical recovery!

Dietary guidelines for women and children in China 20 16

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