New issues surrounding diet breastfeeding Moms often struck the mother birthing in post-Vedic times. Changes in body shape is a pretty fantastic pregnant quite troublesome and affect the confidence. Various efforts ever undertaken to restore the size of the body as they are. But not just any way it could be done given the circumstances of mothers who are still actively feeding. Many things need to be considered in the implementation of the nursing mother's diet because nutritional intake during lactation are closely related with the production of BREAST MILK produced.
Keep in mind that nutrition during breastfeeding needs a lot more than when she was pregnant. That is because the nutrients needed to produce breast milk and also restore the health of the mother. In addition, nutrition for breastfeeding mothers also needed to maintain the health of the mother as well as provide nutrition adekuat for BREAST MILK so that the quality and quantity of BREAST MILK.
Nutritional Needs During Lactation
During breastfeeding, the mother is in need of nutrition-SISTER kind of essential nutrients (folic acid, DHA, iron or iron, calcium), vitamin D, vitamin B6, vitamin B12, and zinc (zinc). The nutritional deficiencies of which can lead to vulnerable mothers exposed to anemia and osteoporosis.
It should be noted also that the needs of nutrition during breastfeeding is of course different from the usual. Nursing mothers need extra nutrients of 800 calories/day in the first 6 months, 500 calories/day on the next 6 months, and 400 calories/day in the second year.
As for the protein needs, nursing mothers require additional protein above the normal requirements of 15 grams/day during the first 6 months post-birth, and 12 g protein/day thereafter. Additional this protein is not only for milk protein is transformed into, but also for the synthesis of hormones prolactin and oxytocin that helps the production of breast milk. As for the needs of breastfeeding mothers of calcium 1000-1200 mg/day.
Considering I still have many of the required intake of nutrients in the body, the nursing mother's diet should be done after the sixth month. This is because the baby is already getting extra food supplies from outside in addition to breast milk. However it should be noted that diet is not just lose weight, but also regulate his diet.
Weight loss during breastfeeding Moms matter should range between 0.5 – 1 kg/week. Do not lower the sudden and extreme because it will greatly impact the production of breast milk. The composition of any food should be complete, there are carbohydrates, proteins, and fats.
Implementation of the diet should be done in conjunction with regular exercise. The selection of the type of sport for nursing mothers whom be parturition gymnastics, stretching, yoga, as well as the roads. Intensity sports also should be scheduled at least 6-8 hours per week. The combination of setting his diet with regular exercise is more recommended than just a diet low in calories only.
The Terms Of The Nursing Mother's Diet
In practice, the nursing mother's diet should be done gradually and evenly matched. Do not let the diet is done precisely disrupts the process of breastfeeding for the baby. There are some terms of a balanced diet nursing mothers to note, such as the following:
High in calories and protein
Enough vitamins and minerals
Easily digested and does not stimulate
Enough fluid intake
High consumption of vegetables and fruit fresh
A varied and balanced menu tree
Argument and the restrictions During Diet
There are a few things to note during the nursing mother's diet. Some foods or drinks there is recommended or not. Excess consumption of some specific substances is also not recommended. Let us refer to the explanation of more details.
1. Multiply the consumption of green vegetables
Many green vegetables are recommended to consume enough vitamin content varies. Green vegetables are rich in vitamin A, vitamin C, iron, and calcium. The content of these much needed nutrients to supplement the need for breastfeeding mothers diet.
2. Multiply fish consumption
Eating fish for feeding is quite recommended. Fish contains DHA, EA, and omega 3 which is pretty rich. The content of nutrients in fish is very good for the infant's brain.
3. Eat Nuts and seeds
Vegetable protein needs are iron and required by nursing mothers can be met one of them through the consumption of nuts and seeds. Long beans, sprouts, beans, corn, and green beans are some examples of nuts and seeds can be consumed during the nursing mother's diet.
4. a healthy calorie consumption
Calorie needs during lactation can be met by eating Brown rice. Brown rice is pretty secure consumed because of its high content of calories and low in fat. In addition to being able to give a sense of satiety, brown rice is not much affect weight gain.
5. Eat whole grain breads or Cereals
Whole wheat bread or cereal is great for breastfeeding mothers diet consumed. Content of folic acid, fiber, iron and contained therein are very important it needs during the period of breastfeeding mothers.
6. A lot of Eating Eggs
The egg is one of a sizable source of protein. During breastfeeding, the need for protein is absolutely necessary. In addition to meeting the needs of protein, eggs are also useful to help restore the condition of the mother. Eggs should be consumed by means braised. This is to reduce fat and cholesterol resulting from how to fry.
7. Routine Eating Fruit
Good fruit is consumed at least twice/day. The juice can be a aternatif another in consuming this fruit. In addition to its high content of vitamin, fruit contain quite a lot of water that could supply the needs of the fluids in the body.
8. avoid saturated fat
The consumption of saturated fats should be avoided during breastfeeding. The content of saturated fat is not good for health or diet for breastfeeding Moms. Some foods that contain saturated fats such as tropical oils, butter, and lard.
9. avoid food which is contaminated by Pesticides
Some groceries have the possibility of mixed or contaminated with pesticides such as vegetables and fruit. Therefore, the process of cooking as well as mengonsumsinya should really heed the principles of hygiene. Eating food that is contaminated by pesticides identified can interfere with metabolic processes in the body.
10. Consume enough Fluids
Body desperately needs liquid because half the body part containing the liquid. As for the drinking needs of nursing mothers are encouraged of 2-3 litres/day. These can be met from a drinkable water, fruit, vegetable, vegetable soup, juice, milk also.
Then anytime we recommend that nursing mothers are consuming liquids? There are no related specifically to this benchmark just mother needs to consume at any time when thirsty, don't delay the need to drink. So as not to lack of fluid, try taking a glass of fluids before breastfeeding.
11. The consumption of Calcium-rich low-fat Milk
Milk is one of the intake is important for nursing mothers. But the recommended milk is milk that is low in fat. For the mother who is not a hobby taking the milk can be replaced by other low fat milk processed.
Supplementation of calcium-rich milk by nursing mothers to prevent bone pengeroposan dipelukan mums in the age of menopuse. The consumption of calcium-rich milk can be replaced by calcium tablets.
12. Drinking Coffee and alcohol Abstinence
Diet during breast feeding mothers should limit consumption of beverages that contain caffeine and soda, though it is not banned at all. As for the clear alcoholic beverages is strictly prohibited because it is not good to be consumed by nursing mothers.
The success of the diet much influenced by the mother's discipline in eating healthy food and balanced as well as routine exercise. For nursing mothers with obesity, diet implementation should be consulted with a doctor or nutritionist first. The information about the nursing mother's diet, may be useful.
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