1, lactation diet
Stewed kelp knot with soybean
Ingredients: 2 tablespoons of soybean, kelp knot 10, 2 bowls of water, 3-4 cloves of garlic, oil 1 tsp.
Practice: soak soybeans overnight. Heat oil, saute garlic and pepper, pour in soybeans and kelp knots, stir fry, add soy sauce and water and stew until cooked and soft.
Efficacy: Oligosaccharides in soybean can promote the growth of intestinal beneficial bacteria, and rich fiber can also strengthen intestinal peristalsis; Iodine in the kelp knot can strengthen thyroid function and regulate the metabolic rate of human body. These are very important for breastfeeding dieters.
2. Stir-fried bean skin
Ingredients: bean skin 1 piece, 2 pieces of mushrooms, 25g of carrots, sesame oil 1 teaspoon, 2-3 pieces of ginger.
Practice: Shred bean skin and carrots, and slice mushrooms for later use. Heat sesame oil and saute ginger slices, then add the above raw materials and stir-fry until cooked.
Efficacy: Bean skin can help regulate female hormones. Mushrooms can promote blood sugar metabolism, preserve muscle tissue and strengthen human metabolism. The combination of the two is a diet dish.
3. watercress yellow croaker
Ingredients: 400g of yellow croaker, 20g of bean paste, 20g of wax gourd, 0g of vegetable oil10g, 300g of clear soup, appropriate amounts of cooking wine, refined salt and onion ginger, and a little monosodium glutamate.
Practice: Yellow croaker scales, gills, internal organs, wash. Chop onion and ginger, and dice wax gourd. Heat a wok, add vegetable oil, stir-fry shallot Jiang Mo, add bean paste, stir-fry, add clear soup, cooking wine and refined salt, bring to a boil, add yellow croaker, simmer over medium heat until tasty, and add diced wax gourd and simmer until half-cooked. When about 50 grams of soup is left, add monosodium glutamate and mix well.
Efficacy: Yellow croaker is a food with high protein, low fat and low cholesterol. It can not only lose weight but also be healthy, and is an ideal food for people with hypertension and obesity.
4. Pork laver minced meat soup
Ingredients: laver 10g, pork 50g, clear soup 300g, minced onion and ginger 10g, wet starch 20g, sesame oil, monosodium glutamate and vinegar.
Practice: Chop lean pork, add water and salt and mix well. Heat the pot, add clear soup, refined salt, monosodium glutamate and minced meat, add laver when it is 80% ripe, thicken it with wet starch, add minced onion and ginger, vinegar and pour in sesame oil.
Efficacy: Porphyra has high protein content and low fat. It has many functions such as clearing away heat and promoting diuresis, tonifying kidney and nourishing heart, lowering cholesterol and promoting human metabolism. It is a good weight loss product. This dish is especially beneficial to lose weight during lactation.
5, lemon juice mixed with apples
Ingredients: apple100g, honey, 20g lemon juice, 50g autumn pear.
Practice: Peel and core apples and autumn pears, wash them, cut them into small pieces and put them on a plate. Add lemon juice and honey into a bowl to make lemon honey juice, then pour it on apples and autumn pears, and mix well to serve.
Efficacy: It can promote intestinal peristalsis, help the body excrete toxins, and has the effect of slimming.
6. Three cups of juice drinks
Ingredients: hawthorn 10 tablet, 50g watermelon peel, 50g fresh lotus root, and appropriate amount of honey.
Practice: remove the core of hawthorn, wash it and put it in a bowl for later use. Peel fresh lotus root and watermelon peel, cut into small pieces and soak in boiling water. Squeeze hawthorn, fresh lotus root and watermelon peel into juice, pour into a cup and add honey to drink.
Efficacy: diuresis, edema removal, detoxification, weight loss and beauty.
7. Dietary arrangements for losing weight one day during lactation
Breakfast arrangement
Purple rice12 bowls, steamed tofu with salmon (50g plate tofu, about 2 cubes+35g salmon+1 teaspoon sesame oil+shredded ginger+shredded onion+seasoning), boiled fresh milk coconut (240ml+ low-fat fresh milk+50g white coconut+50g green coconut+25g mushrooms+25g carrots).
Breakfast fruit: the size of an apple fist.
8. Lunch arrangement
Purple rice 1 bowl of laver and egg soup, (3 pieces of laver, about 10g+50g kelp+half an egg), blanched phoenix cabbage (phoenix cabbage 10g+ a little soy sauce), fried chicken breast with sesame oil (sesame oil 1.5 teaspoon)
Lunch fruit: 2 lotus seed soup.
9. Dinner arrangements
Brown rice 1 bowl, stir-fried spinach (spinach 100g+ carrot 25g+ fungus 50g+ sesame oil 1.5g, about 8g), turtle soup (turtle slices 70g+ shredded ginger+water+salt+chopped green onion).
Dinner fruit: 13 grapes+1 cup of low-fat milk.
Dietary guidance for losing weight during lactation
10, Dietary principles of losing weight during lactation
Low-fat milk is a good helper
Drinking a glass of low-fat milk every day is not easy to make people fat, but also easy to feel full. The body also supplements enough protein, calcium and a lot of vitamins B and A, which will not affect the milk secretion, so it can be said that it is both weight loss and breastfeeding.
2. Lose weight and eat more seasonal fruits and vegetables.
Eat 500 grams of red, yellow and green fresh vegetables every day, which are rich in dietary fiber, carotene, vitamin C, calcium, iron and other nutrients, such as tomatoes, carrots, broccoli, pea sprouts, Chinese cabbage and so on.
3, with a variety of enterotoxins
Mix with an appropriate amount of miscellaneous grains every day, such as oats, corn, millet, sweet potatoes, beans and so on. Variety is conducive to enriching dietary fiber and can help us excrete intestinal toxins.
4. Control the quantity of fresh fruits
It is best not to exceed 500 grams of fresh fruit every day, because some fruits contain too much sugar, especially bananas contain high starch. And it is best to eat fruit before meals, so that you won't feel too hungry when you eat. Eating too much is good for controlling weight gain.
5. Say goodbye to greasy high-calorie food
Eat less sweets and fried foods, such as KFC, hot dogs, hamburgers and canned food. , which may contain some sugar. Read the label on the package when eating to avoid excessive calorie intake. Control the amount of oil when cooking. Even if the vegetable oil is limited, it is best to choose light practices such as steaming, boiling, stewing and mixing. The amount of oil per day should not exceed 30 grams. Skim the oil floating on the soup at any time.