Many people mistakenly thought to mammals can't lose weight.In fact, the opposite is, nursing is helpful to lose weight.During pregnancy, normal weight matrix can store a few kilograms fat, for the milk secretion.If is the mother of overweight obesity, in fact, without storing the fat, because the mother's body fat mobilization can be used to produce milk.
What is the milk?With 1% protein, 1% lactose, adequate calcium, A variety of B vitamins, vitamin A and vitamin D, and A variable number of fat.
The mother is a severe lack of protein, milk production will be reduced.But as long as can meet the demand of basic nutrients, even if it is completely don't eat meat or cooking not to put oil, protein, lactose and the amount of calcium and other nutrients change is not large, the amount of milk will remain basically stable.So, the mother to eat a lot of fish, drink a lot of broth, won't make breast milk protein increased significantly.
However, if the mother's food "grease", the fat content in the milk will rise, breast milk is more strong, the baby get fat too much, it's easy to get fat.But the fat is limited to subcutaneous fat, does not mean height, viscera and brain development is better than other children.
Thirty years ago research confirms that, if the lack of dietary fat, mother will consume their own body fat to produce milk.In other words, the mother's milk production, without protein, without calcium, without a variety of vitamins, but does not need a lot of fat from food, because now the expectant mothers during pregnancy weight gain too often, myself have super sufficient fat reserves, why to drink a lot of oil in lactation soup?
More worrying is, the amount of vitamin C and B vitamins in milk, in the short term by the mother's diet change.In a nutshell, is to eat mother water-soluble vitamin deficiency, so the amount of baby milk will be significantly reduced.Mother is a severe lack of vitamin B1, baby may even suffer from "baby beriberi, even had so cases of sudden death.Therefore, mother meals in the lack of these vitamins, nutritional quality of milk is falling, baby also can produce vitamin malnutrition.
So, how to ensure the supply of these water-soluble vitamins?
To get a vitamin C and folic acid, eat enough fruits and vegetables.A catty vegetables half jins of fresh fruit every day is cannot little, especially in green leafy vegetables, is the best source of folic acid.
To get a vitamin B1, mainly by all kinds of grains mixed beans and potato.Vitamin B1 is the least amount of white rice, and eat grains, rice, rice porridge and potatoes, sweet potatoes, it is easier to eat vitamin B1.For example, vitamin B1 content of millet, white rice is five times;Vitamin B1 content in brown rice is three times as many white rice.
A good source of vitamin B2 is milk, egg yolk, and beef.Compared with white rice, all kinds of grains, the content of vitamin B2 will be 1 to 3 times higher.In the sweet almonds, peanuts, pistachios and other nuts also contain many vitamin B2.
In addition, although the amount of calcium in the milk is stable, but if breastfeeding mothers the calcium in food is too little, my mother will be to extract calcium from your bones to used in the manufacture of milk, for mother, so will obviously cause osteoporosis hidden trouble in the future.So, the mother must eat soy products and bones of fish, shrimp, eat more green leafy vegetables, drink milk/yogurt every day.If not, it is best to supplement 400 mg of calcium.
See here.Lactation need to increase the milk, bean products, vegetables and fruits, need to replace part of rice with grains mixed beans potato, fish need appropriate to eat some meat and eggs, but it doesn't need to eat a lot of fat.Even if don't drink milk white fat soup, don't eat pork ribs and fat, even little cooking oil drain and does not interfere with lactation.
Instead, deliberately use less cooking oil, eat less fat meat, so long time of lactation may become the new mother the best way to lose weight.The world health organization recommends exclusively for six months, six months after drinking milk On one side and all kinds of natural food, 2 s natural milk.Even excessive weight gain during pregnancy, in the process of the mammals, as long as reasonable nutrition, eating less fat, because in the consumption of body fat, mother will naturally thin come down, again become slim hot mama.
1 less cooking oil, Fried cooking instead.Said that in front of the milk production don't need to eat a lot of oil, because our body during pregnancy are stored a lot of fat, specially waiting for lactation time consume.And if there is oil Fried Fried Fried at every meal, by using consume the body fat have no chance.
2 from milk white thick soup.Soup thick milk white come from the fat emulsion into droplets, it is not the lack of nutrients while breastfeeding.When you drink soup might as well drink clear soup, get rid of the oil slick on the surface.It is best to low fat milk and soybean milk replace half of the chicken soup, broth can supply more protein and vitamins, and the calcium in milk for milk production is also very important.
3 dinner cook the rice flour into grains mixed beans, rice porridge recommended priority with millet, oats, beans, black rice and other ingredients.Cook a bit stronger.These grains of vitamin B1 can improve the quality of breast milk, let the baby to benefit.Contain prandial fiber, can help to prevent constipation.At the same time, moisture content is greater than rice porridge, even to eat also won't worry about getting fat.
Eat more vegetables, eat less sweet food.At the time of weight loss, absolutely can't let yourself go hungry.If cut by a third staple food, can fill with a lot of vegetables.Cooking and salad vegetables big volume, satiety is strong, and are rich in dietary fiber and trace nutrients, for both mother and child is very important.Eat three meals a day all eat foot, interest in the sweet, sweet drinks and junk snacks will be smaller.
5 a day walking more, do more housework, also can be normal to jump hold, mat, gymnastics, yoga and other fitness activities.Not too strenuous physical activity does not affect lactation, but it can help thin body, there is conducive to blood circulation.After a lot of people heard, do exercise will sour milk, baby don't like it.In fact, if the exercise intensity is not so big, the body can't produce so much lactic acid.At the same time, the lactic acid is not a toxic substances, it is the source of acidity in yogurt, beneficial to the absorption of mineral nutrients, but also is beneficial to the health of intestines.
This mild method reducing weight does not affect the milk quality, risk, and no rebound after the introduction of many netizens have benefit.In fact, the gentle way to lose weight, is the safest, most healthy.If not breastfeeding mother, others can use it as a lifetime of fat prevention measures.
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