What it is possible to eat nursing mum for maintenance of a lactemia

It is impossible to overestimate the importance of breastfeeding, which is written about a huge number of books, pamphlets, manuals and other printed material. Perhaps every woman knows about the benefits of mother's milk for an infant. Women's breast milk is the most suitable food for a child in the first six months of his life. It contains all the most valuable substances that a kid needs for normal growth, brain development and vision, and the formation of immunity. In addition, all these substances are contained in the right amount and the right ratio, easily digested and fully absorbed by the child's body.

In this article, let's talk about the fact that you can eat a nursing woman to maintain lactation, that is, the formation of breast milk, at the proper level. Because only a full and varied diet of the mother can provide the baby with the necessary daily milk volume.

First, nutrition for the nursing mother excludes diets and any restrictions on the amount of food consumed, except for special medical contraindications. And no matter how a woman tries to lose weight after giving birth, she should not limit herself to eating. On the contrary, her daily diet should increase by about a third. It should contain about 120-130 grams of protein, 100-110 grams of fat, 500-600 grams of carbohydrates and make up 3200-3500 kcal calories. Eat five or six times a day and drink about 2.5 liters of liquid. But do not drink more than you want, because this will not increase the amount of milk.

So, what can you eat a nursing mother so that her diet is balanced? First, it must consume a sufficient amount of food rich in protein, including milk. A day for a nursing woman is enough to drink about 500 ml of fermented milk products and 200 ml of milk. You should prefer low-fat beef, chicken, pork, rabbit or turkey in boiled or stewed. The most valuable species of fish are carp, pike perch and cod. In addition, it is desirable to eat about 40 grams of hard cheese daily and about 100 grams of medium-fat cottage cheese daily.

Secondly, fats in the diet of a woman should be both animal and vegetable. 50 grams of cream and about 30 grams of vegetable oil will be enough. Moreover, it is better to use olive oil, which is rich in valuable unsaturated fatty acids. Also, a daily diet can include a couple of tablespoons of milk fat in the form of thick sour cream.

Thirdly, it is worth to give up baked bread and white bread in favor of baked goods from wholemeal and whole grain porridge. From drinks it is necessary to give preference to compotes from dried fruits, still mineral water. Teas should be drunk without additives. With care - juices.

The main quantity of mineral salts and microelements and vitamins is fed by the mother, along with vegetables and fruits. If possible, it is better to eat fresh vegetables: eggplant, zucchini, pumpkin, cabbage, cucumbers, green peas, turnip, salad, tomatoes.

And what can you eat a nursing mother if she is a vegetarian? She needs to increase the amount of foods containing vitamin B12, zinc and calcium in her daily diet. Because this is one of the most important elements that a growing baby with mother's milk receives. And it is possible that a woman-vegetarian will have to take additional protein-mineral-vitamin complexes.

Making a list of what you can eat a nursing mother, you can not fail to mention what can not be. These are: smoked products, canned and marinated products, overly fatty, salty, spicy dishes, convenience foods, coffee, honey, chocolate, seafood, citrus fruits, strawberries. You can not drink broths of hawthorn, sweet clover, ginseng. And infusions of chamomile, mint, sage, cones of hops reduce lactation.

Now, knowing that you can eat a nursing mother, every woman can independently plan her diet in such a way as to maintain normal lactation.