1, diet during lactation
Braised kelp knots with soybeans
Ingredients: 2 tbsps of soybeans, kelp knots 10, 2 bowls of water, 3-4 cloves of garlic, oil 1 tsp.
Practice: Soak soybeans overnight. Heat the oil, saute the garlic and pepper, pour the 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 breast-feeding dieters.
2. Stir-fried bean skin
Ingredients: soybean skin 1 piece, 2 mushrooms, 25g carrots, sesame oil 1 spoon, 2-3 slices of ginger.
Practice: Cut the bean skin and carrots into shreds, and cut the mushrooms into thin slices for later use. Heat sesame oil, saute ginger slices, and then add the above raw materials and fry until cooked.
Efficacy: Bean skin can help regulate female hormones. Lentinus edodes can promote blood sugar metabolism, preserve muscle tissue and strengthen human metabolism. The combination of the two is a diet dish.
3. Douban 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, onion and ginger, and a little monosodium glutamate.
Practice: Scales, gills and viscera of yellow croaker are removed and washed. Chop onion and ginger, and dice wax gourd. Heat a wok, add vegetable oil, stir-fry chopped green onion and ginger until fragrant, add bean paste, stir-fry slightly, add clear soup, cooking wine and refined salt to boil, add yellow croaker, switch to medium fire until tasty, and add diced wax gourd to simmer until it is half done. When about 50 grams of soup is left, add monosodium glutamate and mix well.
Efficacy: Yellow croaker is a high-protein, low-fat and low-cholesterol food. It can lose weight and be healthy, and it is an ideal food for people with high blood pressure and obesity.
4. Porphyra minced meat soup
Ingredients: laver10g, _ 50g pork, 300g clear soup, minced onion and ginger * * *10g, 20g wet starch, 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% boiled, thicken it with wet starch, add minced onion and ginger, vinegar and pour in sesame oil.
Efficacy: Porphyra protein is high in content and low in 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, lemon juice 20g, autumn pear 50g.
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, 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 juice drinks
Ingredients: hawthorn 10, 50 grams of watermelon peel, 50 grams of 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 it into a cup, and add honey to drink.
Efficacy: diuresis, edema removal, detoxification, weight loss and beauty.
7. Diet arrangement for losing weight one day during lactation
Breakfast arrangement
Purple rice 1/2 bowls, steamed tofu with salmon (50 grams of plate tofu, about 2 squares+35 grams of salmon+1 teaspoon of sesame oil+shredded ginger+onion+seasoning), blanched fresh milk coconut (240ml+ of low-fat fresh milk+50 grams of white coconut+50 grams of green coconut+25 grams of mushroom+25 grams of carrot).
Breakfast fruit: an apple fist-sized one.
8. Lunch arrangement
Purple rice 1 bowl of laver egg soup, (3 pieces of laver, about10g+50g of kelp+half an egg), blanched red cabbage (red cabbage100g+a little soy sauce), and fried chicken breast with sesame oil (sesame oil 1.5 teaspoon)
Lunch fruit: 2 lotus plums.
9. Dinner arrangements
Brown rice 1 bowl, stir-fried seaweed (seaweed100g+carrot 25g+auricularia auricula 50g+sesame oil 1.5 teaspoon, about 8g), snapper soup (snapper slices 70g+shredded ginger+water+salt+).
Fruit for dinner: grape 13+low-fat milk 1 cup.
Dietary instructions for losing weight during lactation
10, the dietary principle 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. It will not affect milk secretion, which can be said to be both weight loss and breastfeeding.
2. Lose weight and eat more seasonal fruits and vegetables.
Eat 500 grams of red, yellow, green and fresh vegetables every day, which are rich in dietary fiber, carotene, vitamin C, calcium, iron and other nutrients, such as tomatoes, carrots, broccoli, pea seedlings, Chinese cabbage and so on.
3, with a variety of intestinal toxins
Mix with an appropriate amount of miscellaneous grains every day, such as oats, corn, millet, sweet potatoes, beans and so on. Variety is beneficial to rich dietary fiber, which can help us excrete intestinal toxins.
4, fresh fruit control quantity
It is best not to exceed 500 grams of fresh fruit every day, because some fruits have 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 will not be too much, which is conducive to controlling weight gain.
5. Say goodbye to greasy high-calorie food
Eat less sweets and fried foods, such as KFC, hot dogs, hamburgers, canned foods, etc., which may contain some sugar. When eating, you should watch the label on the package to avoid eating too many calories. When cooking, the amount of oil should be controlled, even if the vegetable oil is limited, it is best to choose light practices such as steaming, boiling, stewing and mixing, so that the amount of oil per day should not exceed 30 grams. Skim the floating oil off the soup at any time.