Guide Choosing good food for nursing mothers
So many referrals and eraturan about the food that should and should not be consumed when the mother is breastfeeding. This often makes the mother confused about food choices that can he eat while breastfeeding – past time. This article can be a guide for you to find out the only aa good food for nursing mothers and what foods should be avoided while breastfeeding.
List of foods that are good for breastfeeding Moms
The following will be presented what are healthy foods for breastfeeding Moms
Salmon
There are no foods that contain nutrients that are perfect. However, salmon is a good food for nursing mothers with nutrient content that was almost perfect. The content of DHA, a kind of cholesterol that is good for the body, in this fish is extremely high. DHA is needed for the growth of the little nerves. All BREAST MILK actually contains DHA, but consuming the salmon will give you additional DHA which pretty much to the fruit of your heart. In addition to the baby, the salmon are also good for the psychological health of the mother. In several studies it says that salmon can prevent mothers exposed to the post-birth depression.
Low Fat Dairy Products
Any form of dairy products that you like, such as yogurt, milk or cheese, is one type of food that is good for nursing mothers. Dairy products will give you an extra B vitamins, Vitamin D and calcium. Milk also contains plenty of protein for. Vitamin D and calcium is especially very useful for the growth and development of your baby's bones. Try you consume dairy products for a minimum of 3 glasses per day.
Beef With No Fat
Nursing mothers need a high intake of iron, because iron deficiency can make mothers weak and fatigued. Lean beef is the right choice to increase Your iron intake. Additionally these foods also contain proteins and Vitamin B-12.
Nuts – Nuts
For vegetarians, nuts – nuts is the main protein source option that you can consume. Please choose the type of beans with a dark color because it is a source of iron. Non-animal protein contained nuts – nuts will give you extra nutrients for your baby.
Red Rice
Pregnancy make your weight goes up. And now after giving birth naturally you want to reduce Your waste until you reach your ideal weight. Brown rice is the right choice. Because, when breast feeding you should not reduce weight too quickly because it will make you feel limp. Brown rice will help you get enough rice consumption because of lower calories, won't make Your fast weight gain.
Orange
Besides it tastes good, citrus fruit also become good food for nursing mothers. Because, this acid fruits contain lots of Vitamin C is needed in high levels for nursing mothers. Orange can be a snack that is easily consumed in the form of juices in Your daily schedule.
Egg
Foods that can be processed into any shape it into good food for nursing mothers because the protein content. One egg is enough to meet the needs of Your protein and cholesterol. You can also select the egg that has been given DHA to more optimally.
Whole Wheat Bread
Folic acid while pregnant, became a very important nutrient for the growth of your baby's nerve. Now after giving birth, folic acid kept it needs for your baby and your own body. Gandun bread, in addition to providing your intake of complex carbohydrates also provide folic acid that mothers need.
Green Vegetables
Consume a variety of green vegetables is a good habit for all people, and the same is the case for nursing mothers. Good food for nursing mothers contains lots of Vitamin A, Vitamin C, iron and calcium. Don't forget, the antioxidants in vegetables is also important for your health and the fruit of the heart. Combine type of Greens you consume so you got the kind of important nutrients baynak.
Water
Although this is the last thing off the list of good foods for breastfeeding Moms, water is one of the most important aspects of konsumsinya should not be less when breastfeeding. Breastfeeding mothers would make losing a lot of fluid. While the State of dehydration will lower your energy. Make sure you drink at least 8 glasses of water each day. The water can be drunk in the form of a variable e.g., breast milk, juice even in the form of gravy soup.
Avoid These Foods While Breastfeeding
Alcohol
The type of this drink is not at all palatable when you're breastfeeding your baby. If You already drink alcohol, then you have to wait so that the levels of alcohol in your blood has disappeared (usually 2-3 hours depending on the weight and the percentage of alcohol that you drink).
Caffeine
Drinks that contain caffeine such as tea and coffee facilities are also not recommended to drink in great numbers for the mother mneyusui. Limits of tolerance to caffeine can be consumed while breastfeeding is 200 grams a day. The levels were comparable to 2 – 3 cups instant coffee a day or four cups of tea a day or 5 cans of soda. The caffeine contained in breast milk can make your baby restless, his heart pounding and sleeplessness.
Seafood
Though seafood can be a source of omega-3 fatty acids are good for your baby, but the liver – due care with sea food containing a lot of mercury. Sea food containing a lot of mercury will interfere with the development and growth of your baby's nerve. Types of seafood contain more mercury is sharks, fish and mackerel fish esut. fish in large sizes also tend to contain high mercury levels. Choose seafood such as salmon, anchovies and shrimp because of the low content of merkurinya.
How? After knowing the choice of food for nursing mothers at the top, now You surely can decide what food you should consume in period of breastfeeding. This healthy food consumption over the past 6 months or during the period of exclusive breast feeding so that your baby gets all the nutrients he needs. Combine the above types of food so that food menu you're not boring. Don't forget also to avoid the foods that should be avoided during breastfeeding. A happy healthy life.
