What to eat to replenish your body during breastfeeding
The lactation period is a time when mothers need to pay special attention to nutrition. A reasonable diet not only helps the mother's body recover, but also ensures the quality and production of breast milk. The following are the lactation diet topics and hot topics that have been hotly discussed on the Internet in the past 10 days, with structured data and suggestions compiled based on professional advice.
1. Essential nutrients and food sources during lactation
| Nutrients | function | food source |
|---|---|---|
| protein | Promote tissue repair and improve breast milk quality | Eggs, lean meat, fish, beans, milk |
| Calcium | Strengthen bones and prevent osteoporosis | Milk, cheese, sesame seeds, tofu, green leafy vegetables |
| iron | Prevent anemia and enhance physical strength | Red meat, animal liver, spinach, red dates |
| DHA | Promote baby's brain development | Deep-sea fish (salmon, cod), walnuts, flax seeds |
| Vitamin C | Enhance immunity and promote iron absorption | Citrus fruits, kiwi, tomatoes |
2. Recommended popular recipes during lactation
Breastfeeding recipes that have been discussed frequently on social platforms recently include:
| Recipe name | main ingredients | Efficacy |
|---|---|---|
| Crucian carp tofu soup | Crucian carp, tofu, ginger slices | Promote milk secretion and supplement protein |
| Red dates and wolfberry chicken soup | Chicken, red dates, wolfberry | Replenish qi and blood, enhance physical fitness |
| black sesame paste | Black sesame seeds, glutinous rice, brown sugar | Calcium supplementation to improve constipation |
| Spinach and Pork Liver Porridge | Spinach, pork liver, rice | Iron supplementation to prevent anemia |
3. Dietary precautions during lactation
1.Avoid irritating foods:Such as coffee, strong tea, and spicy food, which may affect the baby's sleep or gastrointestinal tract.
2.Drink more water:Drink at least 2L of water every day to help maintain milk secretion.
3.A balanced diet:Do not over-supplement and avoid high-sugar and high-fat foods.
4.Observe your baby’s reaction:If the baby develops allergies or discomfort, the diet needs to be adjusted in time.
4. Lactation nutritional supplements that have been hotly discussed recently
Many mothers choose nutritional supplements during lactation. The following are the products that have been discussed more recently:
| Supplement type | Recommended brands (popularity across the entire network) | Main ingredients |
|---|---|---|
| multivitamins | Elevit, Shancun | Vitamins A, B, C, D, etc. |
| Calcium tablets | Calci, Swisse | Calcium carbonate, vitamin D3 |
| DHA capsule | Bio Island, Nordic Naturals | DHA extracted from deep sea fish oil |
5. Summary
The diet of lactating mothers should be based onHigh in protein, high in calcium, high in iron, rich in DHAMainly, pay attention to the diversity and balance of diet. Recently popular recipes such as crucian carp tofu soup and red date and wolfberry chicken soup are worth trying, but they need to be adjusted according to your own and your baby's reactions. If you have special needs, you can choose appropriate nutritional supplements under the guidance of a doctor.
I hope this article can help lactating mothers scientifically supplement their nutrition and get through this special stage healthily!
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