Nutrition during lactation
Release time : 01/18/2025 18:13:27
Breastfeeding is the best choice for babies.
Nowadays, health science believes that allowing the mother to eat nutritious can better secrete healthy, nutritious milk that is good for promoting children's growth. Therefore, nutrition during lactation is very important.
Nutrition during lactation actually requires that all nursing mothers must eat nutritious food so as to better promote the healthy growth of their children. So what should a nursing woman eat to be more nutritious and better promote her child's growth? What nutrients should I supplement during lactation? Nutrition during the lactation period is very important. Pregnant women must gradually replenish the nutritional reserves depleted by pregnancy and childbirth, secrete milk and shoulder the burden of nursing the baby. Therefore, adequate nutrition during this period is very important.
The nutrients contained in breast milk are the most ideal food for infants, which can meet the infant's growth and development needs and adapt to its digestive ability.
If the nursing mother is undernourished, it will not only affect the health of the mother, but also affect the growth and development of the baby by reducing the quality of milk.
For the health of the mother and ensuring the quality of breast milk, various additional nutrients should be added every day, and at the same time, attention should be paid to the rationality and comprehensiveness of various nutrients.
Let's take a look at what nutrients to supplement during lactation: 1. Heat energy: The heat energy requirement of a nursing mother is about 25% higher than that of a normal woman. Women should increase 800k of calories during lactation.
If you are malnourished, you can directly reduce lactation.
2. Protein: The insufficient supply of protein in the mother's diet will affect the milk yield and put the mother in a negative nitrogen balance.
Nursing mothers should increase protein by 25g per day on top of normal protein supply.
>>Suitable for women to replenish blood after childbirth. 3. Lipids: Lipids are related to the development of infants 'brain, especially lipids are particularly important for the development of the central nervous system.
Essential fatty acids are thought to have a role in increasing milk production, so mothers should consume more of the plant oils that contain high levels of these essential fatty acids.
4. Inorganic salts: Among them, calcium, iron, copper, zinc, and iodine are the most noteworthy for nursing mothers.
Because at this stage, it is easy to agree with the lack of these substances.
For example, zinc. In the first three months of lactation, malnourished lactating women have significantly lower levels of zinc in their milk than those with adequate nutrition.
5. Vitamins: The many vitamins consumed by breastfeeding mothers are crucial for maintaining the nutritional components in milk, preserving their health, and promoting milk production. For instance, Vitamin B1 is known to facilitate the secretion of milk by the mammary gland.
Others such as VB2, VA, VD and VC also have very important functions.
During lactation, how to supplement nutrition. After pregnancy and childbirth, women need to consume a lot of energy and lose a lot of nutrients.
Postpartum women are physically weak.
Nutritional diet during this period must be taken seriously.
So, how to supplement nutrients during lactation? 1. Increase the intake of water-soluble and fat-soluble vitamins Vitamin A can promote the growth and development of infant bone tissue. When lacking, it can cause night blindness in children. It is rich in animal liver, egg yolks, carrots, etc.
Vitamin B1 and vitamin B3, which are essential nutrients for the operation of human cells, can affect the growth and development of infants. Rich in lean pork, lean beef, fish, etc.
Collected and compiled by Medical Education Network: Vitamin C can promote the development of bones in infants. When lacking, infants will experience symptoms of systemic bleeding. It is advisable to eat more fresh fruits and vegetables, which can not only supplement enough vitamin C, but also prevent constipation in nursing women.
Note: Because vitamins cannot be stored in the body, supplements should be given to your diet every day.
As long as you pay attention to balanced vitamin supplements in your diet, you don't need to take vitamin drugs at all.
2. Increasing calcium intake Calcium can promote the formation of bones and teeth in infants. Breastfeeding can meet infants 'calcium needs, but calcium in the mother is easily lost, causing calcium deficiency in the mother.
Therefore, it is recommended that breastfeeding women consume an additional 500 mg of calcium per day (normal intake for adults is 600 mg) and can drink two cups of milk daily, as well as eat green leafy vegetables, acidic cheese, lean meats, fish, shrimp, etc.
3. Increase iron intake. Iron deficiency can cause anemia, and postpartum women already lose a large amount of blood during childbirth, so it is even more important to ensure the iron content in breast milk.
The iron in beans and dried fruits can be easily absorbed by the human body, so it is advisable to eat more such as walnuts, dry almonds, soybeans, tofu etc.
4. Increase the intake of magnesium, which can lead to women feeling fatigued and weak, as well as causing infants to experience convulsions.
Therefore, breastfeeding women should consume more foods rich in magnesium, such as buckwheat, oats, barley, wheat and beans.
5. Increase the intake of essential fatty acids, as they can promote brain development in infants.
Oil and fishes both contain a lot of fatty acids, so we should consume more of rapeseed, walnuts, soybeans, fishes and other foods in our daily diet.
6. Increase water intake because breastfeeding causes the mother to lose about 1000 milliliters of fluid each day, which will reduce the quantity of breast milk.
It is advisable to drink 6-8 glasses of water (about 240 ml each) daily to meet the demand for breast milk and personal needs.
Furthermore, women during lactation can engage in scientifically and appropriately-spaced exercise which is very beneficial for the physical recovery of postpartum women.
In the postpartum period, dietary considerations are crucial for women. Improper diet can lead to milk reflux and even insufficient milk supply, which could negatively affect the baby's health, causing the baby to not get enough nourishment during feeding. What is the nutritional diet plan for lactation? Ingredients: 60g Cordyceps, 500g Pig's Trunk, a pinch of refined salt.
Instructions: 1. Clean and chop the pork feet, soak the dates and peanuts in water, peel and slice the ginger, cut the scallion into sections.
2. Add appropriate amount of water to the pan, bring to a boil, add the pork feet, boil the blood, and pour out.
3. Pour the oil into the pan, add the ginger slices and pork knuckle pieces, pour in Shaoxing wine and stir fry for a while.
4. Add the broth.
5. Add red dates, peanuts, and spring onions, cook over medium heat until the soup turns white, season with salt, monosodium glutamate, and pepper.
Efficacy: Cordyceps flower has moisturizing skin care and beauty, especially can quickly eliminate "butterfly" spots, and can regulate endocrine and immune systems, and have anti-aging effects.
2. Ingredients for tofu and crucian carp soup: 2 crucian carp, 1 piece of tofu, appropriate amount of salad oil, 5 grams of salt, 4 slices of ginger, a little white pepper, and 2 pieces of coriander.
Practice: 1. Remove the scales and cut the belly of the crucian carp, clean it up and rinse it thoroughly for later use; put half a teaspoon of salt in boiling water, blanch the tofu for 1 minute, and then cut into small pieces.
2. Put oil in the pan, heat it slightly, add ginger slices, put the fish on both sides and fry it golden.
3. Pour about 2/3 of the water into the soup pot. After boiling over high heat, pour in the fried fish together with the ginger slices, and keep the high heat at all times.
4. When the soup turns white, add the tofu pieces and continue to cook over high heat for 10 minutes, add in white pepper.
5. When the soup color is completely as white as milk, turn off the heat and add salt and cilantro.
Efficacy: Crucian carp tofu soup is a must-have recipe for postpartum mommies to promote lactation. It not only helps milk, but also enhances disease resistance.
The above is about the nutritional diet plan for breastfeeding. In daily life, the diet of breastfeeding mainly involves a balanced diet and the importance of hydration cannot be overstated. The various nutrients in breast milk primarily come from the mother's body, so it is very crucial to consume more fruits and vegetables and maintain good mood.
Nutrients during breastfeeding are extremely important for both mother and infant. Therefore, if you are a nursing mom, it is crucial to ensure that your diet is balanced and nutritious in order to produce more nutritious breast milk for your baby.
Let me introduce you to the nutritional supplements for breastfeeding.
1. Eggs: High in protein, amino acids, and minerals, with high digestibility and absorption rates.
It also contains lecithin, cephalin and many vitamins and minerals. It is rich in fats which are easily absorbed and help in the recovery of energy to the mother and maintain normal functioning of nervous system.
Traditionally, it is believed that every mother should eat at least ten or eight eggs a day after childbirth, but in reality, three eggs are sufficient to meet nutritional needs. Excessive consumption of these eggs can be difficult for the human body to absorb.
Eggs can be eaten in various forms, such as boiled eggs, egg drop soup, steamed egg custard, or beaten into a soup.
2. Brown Sugar: Rich in iron, brown sugar is suitable for women to nourish their blood.
Honey contains various trace elements and minerals. It can promote urination, prevent postpartum urinary incontinence and facilitate the expulsion of lochia.
Generally, drinking should not exceed 10 days. Too long time will increase bloody lochia, and in summer, it will cause pregnant women to sweat more and have less salt in their bodies.
However, it's important to note that brown sugar is a crude sugar with more impurities, so it should be boiled before consumption.
3. Red dates and red beans: Traditional Chinese medicines, rich in iron and calcium, are beneficial for enhancing hemoglobin levels, aiding postpartum women in blood replenishment and dispelling coldness.
4. Brown Rice Porridge: Brown rice porridge is rich in Vitamin B, dietary fiber, and iron.
Assist the postpartum woman in regaining physical strength, stimulating intestinal motility, and enhancing appetite.
It can be boiled alone, or it can be cooked with rice to have a good nourishing effect.
However, porridge made from millet should not be too thin. Moreover, it is not advisable to rely solely on millet as a staple food after childbirth, as this may lead to a lack of other nutrients.
5. Stew: Stews are rich in nutrients, containing proteins, vitamins, and minerals. They are easy to digest and absorb, promoting appetite and milk secretion, aiding in the recovery of the body after childbirth.
Postpartum women are prone to excessive sweating and need more water than the general population.
Therefore, drinking a lot of soup is very beneficial, chicken soup, beef soup, pork soup, pig's foot soup and ox tongue soup can be alternately drunk.
6. Lobster: The lobster, also known as the soft-shelled turtle or the turtle.
Mullet is rich in animal glue, keratin, copper, vitamin D and other nutrients, which can enhance the body's resistance to disease and regulate the endocrine function of the human body. Eating an appropriate amount of mullet is conducive to the recovery of women's bodies and improves breast milk quality.
However, pregnant women and postpartum individuals with constipation should avoid eating or should consume in moderation.
7. Sesame Seeds: Rich in nutrients such as proteins, fats, calcium, phosphorus, and Vitamin E, sesame seeds can enhance and improve the quality of dietary nutrition.
To nourish the body, it is very suitable for the nutritional requirements of new mothers.
If you choose black sesame seeds, they are better than white.
8. Yams: According to records in Zhanji, eating more yams has the functions of "improving ears and improving eyesight" and "preventing hunger and prolonging the year", which is very beneficial to human health. It is also rumored among the people that yams can regulate physiology, weak physique after illness, and post-partum nursing care for women, and strengthening children's physique have significant effects. Therefore, it is called "food medicine".
The mucilage protein in Chinese yam can prevent the fat deposition of cardiovascular system, keep vascular elasticity, prevent arteriosclerosis and reduce subcutaneous fat deposits, avoid obesity.
The dopamine in Chinese yam can dilate the blood vessels and improve circulation.
Yams can also improve the digestive function of the body. If you have indigestion, you can use yam, lotus seeds, and immature orange to boil them with a little sugar.
The nutritional diet of women who cannot eat during lactation is also very important. It is not only related to women's nutritional supplements and postpartum recovery issues after childbirth, but also related to the healthy development of the fetus.
Especially the nutritious diet of mothers during the confinement period.
So what can't you eat during lactation? Here is an introduction for everyone.
1. Foods that suppress milk secretion: such as leeks, malt, ginseng, etc.
2. Stimulating Substances: After childbirth, one should maintain a light diet and avoid consuming any stimulating items, including spicy seasonings, chili peppers, alcohol, coffee, and cigarettes.
1. Alcohol: Generally speaking, a small amount of alcohol can promote milk secretion and has no effect on the infant. However, excessive consumption can inhibit milk secretion and affect uterine contraction, so it is advisable to drink moderately or not at all.
Coffee: It can stimulate the central nervous system in humans.
1 cup of 150 ml coffee contains 100 ml of caffeine. Normal people should not exceed 3 cups a day.
Although there is no evidence that it is harmful to infants, it should be consumed with moderation or stopped for nursing mothers.
③ Too stimulating seasonings: Lactating mothers should control them for things such as peppers.
3. Fried foods and foods with high fat: These foods are not easy to digest and have high calories, so they should be ingested appropriately.
4. Cigarettes and tobacco: If a nursing mother still smokes during nursing, nicotine will quickly appear in the milk and be absorbed by the baby.
Studies have shown that nicotine has adverse effects on your baby's respiratory tract, so it is best for nursing mothers to quit smoking and avoid inhaling secondhand smoke.
5. Medication: For breastfeeding mothers, although most medications do not affect the baby when taken at their usual doses, it is still recommended that you inform your doctor about your breastfeeding status before taking any medication on your own. This will allow the doctor to prescribe medications that are safe for both you and your baby, and to choose those with shorter durations of action to minimize the amount of medication that reaches the infant through breast milk.
Additionally, if a mother takes medication after breastfeeding, the drug concentration in her milk should be at its lowest before feeding the baby to ensure greater safety for the baby.
6. Allergic reactions: Sometimes newborns may experience allergies, so it is advisable for postpartum mothers to pay close attention to whether their baby's skin exhibits rashes and to evaluate their own diet as a reference for early detection and treatment.
Therefore, it is recommended that postpartum mothers feed their infants breast milk and avoid consuming any foods that may cause allergies in the baby.
The nutrition of a nursing mother should be reasonable and balanced. The meat and vegetable dishes should be mixed, the grains and coarse grains should be mixed, and more high-calorie and high-protein foods should be consumed to obtain more milk.
You should eat more meat, fish, eggs, milk, soy products, fresh vegetables and seasonal fruits.
* The medical part mentioned in this text is for reference only.
In case of discomfort, it is recommended to seek medical attention immediately. The diagnosis and treatment are based on clinical examinations conducted on the spot.