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NO.1 Bao Ma Spring Festival Dietary Guide
It's New Year's!
How does the mother eat at home, not only to ensure that the milk is sufficient, but also not to gain weight? This article will definitely help you!
Recommended for lactation: High-protein, energy-limiting diet
During lactation, to ensure adequate milk, the total energy intake should not be less than 1800 Kcal.
NO.2 Intake of high-quality protein
High-quality protein - specifically refers to poultry eggs, fish, meat and milk and soybeans from the source of protein, such protein structure is more in line with the needs of the human body Protein is the basis of life.
Postpartum needs a lot of protein to repair the body, if the protein intake is insufficient, it will cause nutritional hair loss, protein dystrophic edema and immunosupplexation.
We recommend: The total amount of fish, poultry, eggs and lean meat that Bao Ma needs to consume every day is 220g.
NO.3 Calcium, iron, vitamin A, D and other trace elements
Bao Mom's daily lactation needs to consume about 200mg of calcium, if the calcium intake is insufficient, the amount of milk calcium secretion will be reduced, which directly affects the baby's bone development, at this time Bao Mom will decompose the calcium in their bones to ensure the nutrition of breast milk.
In order to reduce maternal bone calcium loss, prevent postpartum spasms, postpartum bone crispness, and muscle hypertonia (including pelvic floor muscles), we recommend that the daily calcium intake of postpartum mothers should reach 1100 mg.
Milk is rich in calcium and vitamin D, and mothers should drink 400 to 500 ml of milk per day (500 mg of calcium can be provided).
While animal livers are rich in iron and vitamin A, mothers eat pig liver 1 to 2 times a week, 75g (about 4 tablets each time).
This will not only prevent iron deficiency anemia, but also promote the development of your baby's eyes and bones.
NO.4 Dietary fiber
Vegetables, fruits, coarse grains (especially cereals and potatoes that are not finely processed)
Promote intestinal peristalsis, prevent constipation, benefit the growth of intestinal beneficial bacteria, enhance gastrointestinal function.
People who are overweight are not recommended to consume high-calorie fruits such as durian and avocado
NO.5 Salt intake
Excess salt is passed on to the baby through breast milk, irritating the baby's stomach and causing diarrhea, causing the baby to catch fire, cracked lips, and exuberant excretion of eye droppings.
Irritating foods can increase the mother's appetite, resulting in excessive calorie intake, resulting in postpartum weight retention, which is not conducive to fat loss.
NO.6 About cooking methods
Avoid the cooking method of frying and other heavy oils, and use stewing, boiling and boiling more.
NO.7 How much to eat is appropriate
After ensuring that the intake of sufficient protein and vegetables, the mother at a fullness rate of 8 points, as appropriate, to consume a certain amount of carbohydrates such as rice noodles to ensure that there is enough energy and does not affect lactation.
NO.8 Breast milk & weight loss
Healthy moms produce 750-850ml of milk per day
The formula for calculating the fat content of breast milk is 1.5* months of age + 36.9
About 40g of fat is excreted through breast milk every day
1L of milk contains energy in 670-770kcal
Daily lactation consumption is about 300kcal
Breastfeeding for 2 hours consumes an average of 300kcal
Persist in breastfeeding
It can consume an additional 1300kcal of energy per day.
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Contributed by: Ding Qingniu
Illustrator: HUG
Editor: Niu Shou Shan Xia
This issue of medical review
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bibliography
[1] Amorim Adegboye Amanda R,Linne Yvonne M. Diet or exercise, or both, for weight reduction in women after childbirth. [J]. The Cochrane database of systematic reviews,2013,7.
Guo Xiaojuan,Yao Shukun. A New Hope for Obesity Treatment: Gastrointestinal Stimulation[J].Medical Review,2014,20(20):3715-3717.
[3] Dietary Guidelines for Lactating Women - Chinese Journal of Perinatal Medicine - 2016 - Vol. 19 - Issue 10 - 721