What should mothers eat after giving birth: Scientific diet helps postpartum recovery
Postpartum diet is a key link for a mother to recover her body and promote milk secretion. In the past 10 days, hot topics about postpartum diet on the Internet have mainly focused on nutritional combinations, taboo foods, lactation recipes, etc. This article will combine the latest hot topics to provide scientific and practical dietary advice for pregnant women.
1. Basic principles of postpartum diet
Postpartum diet should be based on the principle of "light and easy to digest, nutritionally balanced, and gradual". Here are three core takeaways from your postpartum diet:
1.Supplement high-quality protein: Helps wound healing and physical recovery.
2.Take in enough fluids: Promote metabolism and milk secretion.
3.Diverse ingredients: Ensures comprehensive supplementation of vitamins and minerals.
2. Dietary suggestions for different stages of postpartum period
| stage | time | Dietary Focus | Recommended food |
|---|---|---|---|
| 1st week postpartum | 1-7 days | Remove lochia and reduce swelling | Millet porridge, brown sugar water, yam soup |
| 2nd week postpartum | 8-14 days | Promote wound healing | Fish, lean meat, eggs, soy products |
| 3-4 weeks postpartum | 15-30 days | Nourishing and conditioning | Black-bone chicken soup, pig's trotters soup, red dates and wolfberry |
| 5-6 weeks postpartum | 31-42 days | full recovery | Balanced diet with more fruits and vegetables |
3. Ranking of popular lactation-inducing foods
According to search data in the last 10 days, the following lactation-promoting foods have received the most attention:
| Ranking | food name | Principles of lactation | Food recommendations |
|---|---|---|---|
| 1 | crucian carp soup | Rich in high-quality protein and trace elements | 2-3 times a week, with soup |
| 2 | Pig's trotter soup | Collagen promotes breast development | The effect is better when paired with soybeans or peanuts |
| 3 | papaya | Contains papaya enzyme to promote milk secretion | Can be stewed in soup or eaten directly |
| 4 | black sesame seeds | Rich in calcium and vitamin E | A small spoonful a day can be added to porridge |
| 5 | loofah | Unblock breast ducts | Boil water instead of tea |
4. Common misunderstandings about postpartum diet
1.Misunderstanding 1: Take supplements immediately after delivery
After childbirth, the body is weak and the digestive function has not yet recovered. Premature supplementation may cause indigestion.
2.Misunderstanding 2: Only drink soup but not eat meat
The nutrition in the soup is limited, so it is recommended to eat it with the soup and meat to ensure protein intake.
3.Misunderstanding 3: Don’t eat salt at all
Appropriate amounts of salt help maintain electrolyte balance, but no salt at all is not conducive to body recovery.
5. Scientific supplementation of postpartum nutrients
| Nutrients | function | Recommended intake | food source |
|---|---|---|---|
| protein | tissue repair | 80-100g per day | Fish, meat, eggs, milk |
| Iron | Replenish blood | 20mg per day | Animal liver, spinach |
| Calcium | bone health | 1200mg per day | milk, sesame |
| Vitamin C | Promote absorption | 100mg per day | Citrus, kiwi |
6. Personalized dietary advice
1.caesarean section maternal: Fasting within 6 hours after surgery, then start with liquid food and gradually transition to normal diet.
2.Natural delivery for women: You can eat easily digestible food after delivery, such as millet porridge, noodles, etc.
3.lactating mother: You need to add an additional 500 calories per day to ensure adequate water intake.
7. Postpartum dietary taboos
1. Avoid raw and cold foods, such as ice products, sashimi, etc.
2. Limit caffeinated drinks such as coffee and strong tea.
3. Reduce fried and spicy foods
4. Be careful when eating foods that are prone to allergies, such as seafood, mango, etc.
8. Recipe recommendations for the week
| Meals | Monday | Tuesday | wednesday |
|---|---|---|---|
| breakfast | Red dates and millet porridge + boiled eggs | Oat milk + whole wheat bread | Pumpkin porridge + side dishes |
| lunch | Steamed seabass + vegetables + rice | Pork Ribs and Yam Soup + Stir-fried Seasonal Vegetables | Tomato Beef Noodles |
| dinner | Chicken porridge + stir-fried celery | Crucian carp tofu soup + steamed buns | Pork liver and spinach soup + flower rolls |
| Extra meal | papaya milk | Walnut sesame paste | Apple + yogurt |
A scientific postpartum diet can not only help the mother quickly recover her physical strength, but also provide high-quality breast milk for the baby. It is recommended that mothers develop a personalized diet plan based on their own conditions under the guidance of a doctor or nutritionist. Remember, balanced nutrition and gradual progress are the key, and avoid blind supplementation or excessive dieting.
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