There are taboos during lactation. In principle, the postpartum diet is based on the principle of six categories of food, and the food should be cooked, avoiding cold food, salty food, barbecue and spicy food and sweets. In addition, water intake and protein absorption can help milk secretion, so adequate intake is very important.

The diet during lactation is very important, especially in the early 2~3 weeks of breast milk secretion, which requires a lot of calories. According to the research, the daily calorie demand of breast-feeding mothers is about 478 calories more than that of ordinary women in the first six months, but after six months, the calorie demand can be reduced because the baby can gradually ingest other foods. The following are the key nutrients that nursing mothers should pay attention to:

Protein: The developing baby needs a lot of protein, which is very important for cell manufacturing, maintenance and repair, so mothers need to take a lot of protein to meet the baby's needs. Mom needs about 54 grams of protein every day, but some people may need 67 grams or more. Contains protein ingredients such as lean meat, eggs, dairy products, beans and bean products, nuts, etc. Folic acid: It is a kind of vitamin B, which is very important for the baby's health and growth. Mothers need about 450 micrograms a day. G, parts per million 1 g) folic acid, but some people may need 500 micrograms or more. The food can be taken from leafy vegetables, whole grains, peas and nuts, avocados and yeast extracts. Iodine: It can affect the production of Thyroid hormone, and taking proper iodine can help the development of brain and nervous system. Mothers need 190 micrograms of iodine every day, and some people even need 270 micrograms, which can be obtained from seafood, fresh milk, vegetables and other foods. Zinc: It can help the development of the baby's immune system. Mothers need 10 mg of zinc every day, but some people may need more than 12 mg every day. Zinc-containing ingredients such as whole grain, fresh milk, seafood, beans, bean products and nuts. Vitamin A: It can help fight infection. Mothers need 800 micrograms of vitamin A every day, but some people may need more than 1 100 micrograms. Foods rich in vitamin A, such as fresh milk, cheese, eggs, fatty fish, spinach, broccoli, orange fruits and vegetables such as pumpkin, carrots, mangoes, etc. Vitamin B6: It helps the metabolism and formation of red blood cells. Mothers need an average of 1.7 mg of vitamin B6 every day, but some people may need 2 mg or more. Such as lean meat, viscera, fish, whole grains, Brussels sprouts, green peas and other ingredients, all contain B6. Adequate water: It is easy to feel thirsty when breastfeeding, so mothers need to drink at least 700 ml of liquid every day to replenish the water lost due to breastfeeding. It is best to choose boiled water, milk, fruit juice, etc. to avoid alcoholic beverages and reduce caffeine intake (such as tea, coffee and cola). The correct dietary advice is as follows:

For mothers in the early stage of breastfeeding, it may be hard. If it is difficult to maintain a nutritious diet, it is best to seek the assistance of a professional doctor. In order to maintain a balanced and healthy diet and sufficient water, it is recommended to eat 5~6 small meals a day instead of 3 big meals. Finally, for the healthy growth of the baby, please remember to add the above ingredients to the diet appropriately!