1, lactation diet requirements
The total amount of food is large and the variety is rich. Because milk contains about 293KJ(70kcal) per 100ml, lactating mothers need to increase the energy supply, and the amount of food intake should also increase accordingly. Meals should be added every day, and 4-6 meals a day is appropriate. The energy from starchy foods should still be around 60%, and the types of foods should be diversified to ensure the supply of various nutrients.
Adequate supply of high-quality protein. Eggs, poultry, aquatic products and bean products can provide high-quality protein and should be eaten daily. Ensure that more than 1/3 of the daily intake of protein by lactating mothers comes from animal food.
Ensure the supply of calcium-rich food. Lactation needs to exclude nearly 300mg of calcium every day, so calcium is the most vulnerable nutrient for lactating mothers. Dairy products contain high calcium content and are easy to be absorbed and utilized, and it is best to consume more than 400g per day. Bean products such as bean curd and dried bean curd can not only provide protein for plants, but also provide a good source of calcium, which should be fully ingested. In addition, vegetables, nuts, small fish and shrimps are also good sources of calcium.
Appropriate intake of coarse grains, potatoes and beans, instead of a part of polished rice and white flour as the staple food. They can provide more B vitamins, which is beneficial to lactation. At the same time, constipation often occurs during puerperium, and dietary fiber from staple food should be increased.
Eat enough fresh vegetables and fruits. Vitamin C contained in fresh fruits and vegetables is needed by lactating mothers, and the organic acids in it are beneficial to improve appetite and help the absorption of minerals. You should consume 500g of vegetables every day, which must include dark green leafy vegetables and fruits and vegetables with deep colors.
Every day, 1000ml of soup should be guaranteed to replenish sufficient water. Animal food should be cooked by stewing, and cooking methods such as frying and frying should be used less. Fish soup, pig's trotter soup, chicken soup, bone soup, etc. are beneficial to lactation and should be commonly used. Because of the large amount of soup, the seasoning should be light, and the floating oil should be skimmed to avoid excessive fat and salt intake with the soup.
Pay attention to nutrition and hygiene, and do not use irritating food. Breast-feeding women should eat less all kinds of pickled smoked food, over-processed food, etc., and do not drink alcohol or coffee, so as not to affect the health of babies through breast milk.
2, lactation diet recommended
Recommended recipes for healthy weight loss of lactating mothers:
Breakfast: a cup of milk (or soybean milk is ok), whole wheat bread (two slices of lettuce can be sandwiched if you like), and two boiled eggs!
Afternoon tea: fruits, soda cakes are all ok!
Dinner: vegetable and fruit salad, rice and chicken.
Recommended recipes for breast-feeding mothers to lose weight healthily:
Breakfast: millet porridge, tofu, poached eggs and vegetables.
Lunch: a bowl of noodles, a Chinese cabbage, a small portion of chaos, and dried marinated beans (add an apple after dinner)
Recommended recipes for breastfeeding mothers to lose weight healthily:
Breakfast: steamed stuffed bun, boiled egg, soybean milk or milk.
Lunch: a cold powder, you can add more bean sprouts, leeks, garlic, and a vegetable.
Dinner: one pasta, one fried vegetable and one corn soup.
Even if women usually lose weight, they should pay attention to the intake of nutrition, not to mention lactating women, as long as this can ensure the health of themselves and their children.
3. Coarse grains that can effectively lose weight
Oats: The soluble fiber contained in oats is more than 10 times that of white rice. The intake of soluble fiber can make the human body absorb food nutrients for a long time, and then achieve or maintain satiety; It can also accelerate intestinal peristalsis and metabolism, lower cholesterol, and persist for a long time, which is beneficial to health and has slimming effect.
Brown rice: Brown rice is called a must-eat food for dieters. Thus, what position does brown rice occupy in the diet of dieters? Brown rice can regulate unsaturated fat, speed up the peristalsis of intestines, and thus promote the digestion and absorption of food. The rich dietary fiber contained in brown rice can promote the discharge of cholesterol, which is of great help to people with hyperlipidemia. In addition, eating brown rice is easy to be full, and the feeling of fullness is extremely strong, which can reduce eating, control appetite and help slim down.
Sweet potato: Although sweet potato is a starchy food, it has a magical weight loss effect. Every100g of fresh sweet potato contains only 0.2g of fat, which generates 99 calories of heat energy, which is about 1/3 of that of rice. Therefore, it is a good food with low fat and low heat energy. If it is used as a staple food, it can effectively reduce the intake of other foods, thus achieving the effect of losing weight.
Corn: Corn contains more crude fiber, which is 4 ~10 times higher than polished rice and polished flour. Moreover, it also contains a lot of magnesium, which can strengthen the peristalsis of intestinal wall and promote the excretion of body waste. The above components and functions of corn are very beneficial to lose weight, and even the tassels of corn at maturity have diuretic effect, which is also very beneficial to lose weight.