With the country's proposal of the three-child policy, many people around them have put the second child on the agenda after careful consideration, which is closely related to child-rearing, and the maintenance during the confinement period cannot be less.
People pay more and more attention to health and quality, and confinement has changed from big fish and meat to scientific conservation. However, on the basis of "science", many people's cognition of dietary behaviors and customs during the confinement period is often confused, so it is easy to have many dietary misunderstandings during the confinement period.
The Chinese Nutrition Society recommends that the diet of mothers in confinement should follow the key recommendations of the Dietary Guidelines for Lactating Women on the basis of the dietary guidelines for the general population of the Dietary Guidelines for Chinese Residents.
Taking into account the current dietary status, existing problems, mental health and family, social and cultural needs during the confinement period, the following recommendations are made for the diet of Chinese confinement mothers.
First, a comprehensive understanding of the health role of diet
Diet as an important element in daily life, for the mother's mental and psychological state has an important impact, confinement meals can be through gastrointestinal comfort, nutritional supply, diet psychological pleasure and many other aspects, to promote postpartum physical and mental recovery, but also will have an important impact on the short-term and long-term health of both mother and child.
Second, the diet should be light in the first few days after childbirth
Generally, the first meal after childbirth can be eaten with an appropriate amount of semi-digestible semi-liquid food, and the second meal can be used with a normal meal.
Some mothers feel tired and weak or have poor gastrointestinal function after giving birth, and can choose light, soft, and easily digestible foods, and then gradually transition to a normal diet.
For caesarean section or general anesthesia and other more complex postpartum diet, it should be carried out under the advice and guidance of a doctor, do not take it for granted, it may affect wound healing and aggravate physical pain.
Third, the diet is not too diverse
Many families feel that confinement is to have big fish and big meat, and meat is a good thing, and this idea is very one-sided.
The diet during confinement should be a face-to-face diet consisting of a variety of foods to ensure the mother's demand for energy or various nutrients after childbirth.
The daily diet should include all kinds of foods in the balanced dietary pagoda, and at the same time, it is also necessary to pay attention to the amount of consumption not excessive, otherwise it is easy to lead to excessive energy intake, which is not conducive to the mother's postpartum recovery.
Fourth, increase the intake of high-quality protein
After childbirth, the mother not only has to restore her own health, but also secretes milk, so it is appropriate to provide some rich high-quality protein and some important minerals and vitamins in the diet to help.
In order to prevent or correct iron deficiency anemia and vitamin A supplementation, iron-rich foods such as animal liver, animal blood, and lean meat should be appropriately ingested.
It should be noted that excessive intake of animal foods, vegetables and fruits and other foods may be reduced, resulting in vitamins, minerals and fiber deficiencies; excessive intake of animal foods is also one of the causes of postpartum obesity, so animal food intake should be paid attention to.
Fifth, pay attention to the thickness and thin collocation
During the confinement period, you can not only eat refined white rice noodles, but also eat some coarse grains and cereals, which can not only supplement B vitamins, but also benefit intestinal health.
Due to the small amount of exercise during the confinement period, gastrointestinal peristalsis becomes slower, and constipation is more likely to occur, at this time, it is necessary to eat more fresh vegetables and fruits to promote intestinal peristalsis.
You should ensure that you consume more than 500g of fruits and vegetables per day, and if the amount of fruits and vegetables is not reached for other reasons, you should take vitamins, minerals and dietary fiber supplements under the guidance of a doctor.
Sixth, correctly understand the role of diet on breast milk
When a woman gives birth, she loses more fluids, has a higher basal metabolism and sweats more, and with milk secretion, the water demand is higher than that of the average person. Insufficient drinking of water may lead to a decrease in milk production.
Therefore, during the confinement period, diet should pay attention to supplementing water. You can eat more digestible stews with soup, such as chicken soup, fish soup, etc., which can help promote dietary comfort and replenish water.
To even eat soup with meat to supplement nutrition Ha ~ soup nutrition is mostly in the meat, only a small part of the soup, most of it is fat, so it is not advisable to drink soup without eating meat.
Seventh, appropriately increase milk and other calcium-rich foods
In the case of normal breastfeeding in the mother, about 200 mg of calcium is secreted with milk every day, and the calcium in the milk is not affected by the dietary calcium content, but when the calcium intake is insufficient, it will mobilize its own bone calcium to maintain the stability of the calcium content in the milk. The recommended calcium intake for nursing mothers is 1000 mg/day.
Milk and its products are rich in calcium, complete in nutrients, and easy to absorb and utilize, and are a highly recommended source of calcium intake. If the dietary intake is insufficient, you can choose appropriate nutrient supplements to supplement the dietary nutrients that may be insufficient, such as DHA (200 mg per day), vitamin A (500 to 1000 micrograms of retinol per day), etc.
If you are unsure of your condition, you can consult a professional doctor and take it on the advice of a doctor.
8. Maintain personal habits
In addition to obtaining nutrients, diet also carries many social factors such as psychological pleasure, food culture, family life and family ethics, especially the confinement diet often reflects the different folk cultures of various regions.
Therefore, in the case of the principle of supplementing nutrition and healthy diet, in the case of nutrition, food safety and other aspects will not adversely affect the body and mind, it can be arranged according to personal dietary preferences and local customs.
9. Exercise appropriately and rest adequately
During the confinement period, appropriate exercise can help the pelvic floor and abdominal wall muscle recovery, but also conducive to accelerating blood circulation, preventing venous embolism, uterine recline, uterine prolapse, constipation and so on.
And because of breastfeeding and other reasons, many women will have postpartum depression, in life to pay attention to the postpartum physical and mental health of women, timely eliminate bad emotions, to ensure a happy mood ~
10. Open the milk as soon as possible
Early milking is a necessary part of breastfeeding success, and sucking on the nipple and areola in newborns can stimulate the release of prolactin and oxytocin in the mother, on the one hand, to promote milk secretion and discharge, on the other hand, to promote uterine contraction, accelerate uterine rejuvenation and reduce the risk of postpartum bleeding. To promote maternal and infant health, breastfeeding should be prescribed as soon as possible after childbirth.
The WHO recommends starting breastfeeding within 1 hour of delivery. Breastfeeding reduces the risk of long-term obesity and type 2 diabetes in offspring.
Finally, Vivi wants to say that confinement is not a dead rule, but a scientific lifestyle, paying attention to physical and mental health, should eat, should sleep, should move, pay attention to nutrition and hygiene, and must pay attention to emotional management. But don't put yourself in a dead frame, that would go against the original intention of confinement
bibliography:
[1] Dietary Recommendations for Women in the Puerperal Period (Confinement) in China, Chinese Nutrition Society
Personal introduction: Nutritionist Vivi (Zhu Yuwei), China's first batch of registered dietitians, returnee master of nutrition, national first-class public nutritionist, vice chairman of the Infant Supplement Professional Committee, member of the Maternal and Infant Science Writers Association of China Science Writers Association, the whole network of fans more than one million,000,000,000,000,000 people, focusing on the dissemination of international mainstream maternal and infant parenting, nutritional food and other popular science knowledge. Welcome to follow me on Penguin and various platforms