The lack of milk is a good food. When you are pregnant, you need to reserve 7 types of food. Prepare for postpartum lactation. Go together to understand what the lack of milk is.
Reserve 7 types of food to prepare for postpartum lactation
1, Valley, potato food
Cereal foods include rice, noodles and grains, and potato foods include potatoes, sweet potatoes, taro and yams. These foods are rich in carbohydrates that provide and reserve energy for pregnant mothers. Cereal foods are rich in B vitamins, and the increase in B vitamin intake helps to ease the pregnancy response, so that nutrition during pregnancy tends to balance and improve the quality of postpartum milk. Potatoes also contain more dietary fiber, which can promote gastrointestinal motility, prevent and relieve constipation, maintain the intestinal environment, and facilitate the absorption of various nutrients in the intestine.
2. Fish
Fish contains abundant trace elements such as zinc, iodine, selenium, etc. Trace elements have the effect of protecting the breast and inhibiting the occurrence of breast diseases. Fish is also a good source of high quality protein. Protein is the foundation of all life. Nutrient protein nutrition is good. The daily milk output can be more than 800 ml. If the intake of protein can not guarantee the quality and quantity, the secretion of milk will be reduced. The nutrient supply and reserve of protein should start from the beginning of pregnancy. The “Chinese people's nutrient reference intake†suggests that the protein intake in the third trimester should be increased by 20 grams more than normal (normal female protein intake for light physical labor is 65 grams, 70 grams of physical strength, 80 grams of heavy physical strength, and to ensure that the quality of protein. In addition to fish, poultry, eggs, lean meat, soy or its products (tofu, bean skin, etc.), milk and other foods in daily life are also good sources of high-quality protein. Therefore, it is very important to supply enough pregnant women with good quality protein. In addition, fish can also provide Omega 3 series of polyunsaturated fatty acids, DHA contained in this fatty acid can promote the development of the baby's brain.
3, seafood
In addition to providing fish with high-quality protein, fish and shellfish contain more zinc, and kelp and seaweed are rich in iodine. These nutrients are the nutrients necessary for the baby's growth, especially for the development of the brain and nervous system. . Increasing the intake of seafood can make your baby smarter. Due to the high iodine content of seafood, it can reduce the level of estrogen that is too high, protect the breasts of pregnant mothers, and relieve the effects of breast hyperplasia.
4, milk and other foods high in calcium
The calcium requirement in the third trimester is 1200 mg per day. If the dietary calcium intake during pregnancy is insufficient, the calcium in the mother’s bones will be used to maintain the calcium content of the milk after delivery. This will cause mothers to lose calcium and cause backache. Backache, cramps and other illnesses. We all know that milk contains high calcium content and is easy to absorb and use. Therefore, during pregnancy, milk or dairy products can be increased to increase calcium absorption. From the middle of the second trimester, the mother receives at least 250 milliliters of milk per day. In addition, you can also eat some fish, shrimp, and soy beans, tofu, sesame, green leafy vegetables, etc., with bones and shells. These foods can provide dietary calcium for pregnant women. It should be noted that vitamin D supplements or more sun should be added to promote calcium absorption.
5, high iron content foods
From the middle of pregnancy, blood volume and hemoglobin increase and iron to be stored for the fetus for 1 to 4 months, the pregnant mother becomes a high-risk group of iron deficiency anemia. In addition, part of the blood will be lost during the delivery of pregnant women, so it is necessary to pay attention to the intake of iron from the middle and late stages of pregnancy. Iron-rich foods include animal livers, animal blood, lean meat, fish, and vegetables with high iron content (rape, spinach). While supplementing iron, we must also pay attention to the intake of vitamin C. Vitamin C can promote the absorption and utilization of iron. Vitamin C-rich foods are fresh dates, oranges, citrus, grapefruit, kiwi, strawberries, sea buckthorn, prickly pear, vitamin C can prevent the synthesis of nitrosamines carcinogens, thus protecting the breast.
6, vegetables and fruits
Fresh fruits and vegetables are rich in vitamins, minerals, dietary fiber, pectin, organic acids and other ingredients, pregnant mother usually eat more and less move, bowel movements will slow down, they are more likely to constipation than the average person. These foods can increase appetite, increase bowel movement, prevent and relieve constipation, and can promote the secretion of milk and improve the quality of milk. If eating less fruits and vegetables during pregnancy will cause the lack of certain trace elements, thus affecting the fetus's growth and development. Therefore, appropriate intake of fruits and vegetables, especially dark green vegetables during pregnancy. Dark vegetables can provide pregnant women with abundant folic acid, and sufficient folic acid can prevent the occurrence of fetal neural tube defects.
7, nuts
Nuts are rich in vitamin E and magnesium, potassium, copper, and folic acid, and contain the monounsaturated and polyunsaturated fatty acids that the body needs. Vitamin E can regulate the secretion of estrogen and can be antioxidant; rich trace elements can improve the quality of milk, linolenic acid in unsaturated fatty acids is conducive to the development of the fetal brain. Nuts often eaten include walnuts, pine nuts, sunflower seeds, and pumpkin seeds.
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