Những thức ăn cần thiết cho mẹ sau khi sinh vừa cung cấp dinh dưỡng cần thiết cho mẹ và bé cũng như giảm cân sau khi sinh? Điều này cũng là nhiều phụ nữ quan tâm đến. Một điều quan trọng hơn cho cơ thể của bạn sau khi là ăn các loại thực phẩm cung cấp cho bạn năng lượng để mang đến nguồn dinh dưỡng tốt nhất cho con của bạn.
Nếu bạn đang cho con bú, chất lượng sữa của bạn sẽ vẫn khá giống nhau bất kể bạn chọn ăn món gì. Nhưng có một sự bắt: Khi bạn không nhận được các chất dinh dưỡng cần thiết từ chế độ ăn uống của bạn, cơ thể của bạn sẽ thiếu nguồn cung cấp. Vì vậy, hãy chắc chắn rằng bạn có được tất cả các chất dinh dưỡng mà bạn và em bé đều cần.
Cố gắng làm cho những thực phẩm lành mạnh này trở thành một phần trong chế độ ăn uống bình thường của bạn.
Thức ăn giàu protein
Các bà mẹ cho con bú cần đạm nhiều hơn phụ nữ không cho con bú, khoảng 71 gram mỗi ngày, theo nghiên cứu của Đại học bang Ohio Mỹ. Bạn cần 3-4 phần protein mỗi ngày cộng với 4-5 phần sữa để đáp ứng nhu cầu protein của bạn. Sữa cũng giúp đáp ứng nhu cầu canxi tăng của bạn. Thịt nạc, thịt gia cầm, thịt lợn, cá, trứng, các sản phẩm từ sữa, các loại hạt, hạt và các loại đậu cung cấp nhiều protein nhất cho chế độ ăn uống của bạn.
Nếu bạn theo một chế độ ăn thuần chay, kiểm tra lượng vitamin B-12 của bạn, một chất dinh dưỡng được tìm thấy chủ yếu trong thịt. Sự thiếu hụt B-12 có thể gây ra sự yếu đuối, mất ngon miệng, nôn mửa hoặc phát triển chậm của bé.
Các loại ngũ cốc
Bạn cần năng lượng để chăm sóc cho trẻ sơ sinh của bạn cũng như để sản xuất sữa. Carbohydrates cung cấp cho bạn nguồn năng lượng nhanh nhất. Đừng ăn các loại đường đơn giản, nó sẽ làm tăng lượng đường trong máu của bạn một cách nhanh chóng nhưng có thể giảm nhanh chóng. Giảm lượng đường trong máu có thể khiến bạn cảm thấy yếu, mệt mỏi hoặc chán nản. Chọn carbohydrates phức tạp hấp thụ chậm hơn và ổn định đường trong máu của bạn.
Ngũ cốc nguyên hạt như bột yến mạch, gạo lứt, lúa mạch cũng như toàn bộ sản phẩm lúa mì cung cấp cho bạn năng lượng mà không có lượng calo dư thừa được tìm thấy trong các loại đường đơn giản.
Rau và trái cây
Rau và trái cây cũng cung cấp carbohydrates lành mạnh cung cấp năng lượng cho chế độ ăn uống sau sinh của bạn, cũng như các vitamin và khoáng chất bạn và nhu cầu điều dưỡng của bạn. Trái cây và rau quả cũng cung cấp chất xơ, giúp ngăn ngừa táo bón, một khiếu nại phổ biến ngay sau khi sinh, đặc biệt là nếu bạn có mổ lấy thai và đang dùng thuốc giảm đau. Bao gồm từ ba đến năm ly 1/2 tách hoặc 1 chén rau sống và 2 đến 4 đĩa trái cây 1/2 cốc mỗi ngày.
Rửa kỹ các loại trái cây và rau quả để loại bỏ thuốc trừ sâu. Top 10 sản phẩm bị ô nhiễm nhiều nhất bao gồm táo, cần tây, dâu tây, đào, nho nhập khẩu, ớt chuông, khoai tây. Trái cây và rau quả có dư lượng thuốc trừ sâu ít nhất bao gồm hành tây, ngô ngọt, dứa, bơ, măng tây, đậu Hà Lan, xoài, cà tím, kiwi.
Chất béo
thấy trong cá béo, giúp não và mắt của bé phát triển. Các bà mẹ cho con bú nên ăn không quá hai phần mỗi tuần cá, tuy nhiên, do nguy cơ độc tố thủy ngân. Cá ngừ, cá da trơn, cá phấn và cá hồi đóng hộp chứa lượng thủy ngân thấp hơn; tránh cá mập, cá thu, cá thu và cá kiếm, Cơ quan quản lý dược phẩm Hoa Kỳ khuyến cáo.
Nếu bạn không ăn cá, hạt lanh cũng cung cấp axit béo omega-3, nhưng không chuyển đổi dễ dàng hoặc tốt thành axit eicosapentaenoic và axit docosahexaenoic, các axit béo omega-3 thiết yếu trong cá. Sử dụng dầu ô liu hoặc dầu thực vật thay vì chất béo bão hòa như mỡ lợn, dầu cọ bơ hoặc dầu dừa để nấu ăn; những loại dầu này chứa chất béo chưa bão hòa làm giảm mức cholesterol của bạn hơn là tăng chúng, vì chất béo bão hòa có thể. Sáu muỗng cà phê dầu mỗi ngày sẽ đáp ứng nhu cầu của bạn, nhưng hãy nhớ rằng nhiều thực phẩm chế biến có chứa dầu.
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