Children in general are terrible egoists. Even in the womb of the mother, the fruit "takes" all the best things to itself: first the woman's body provides everything necessary for the child, and what remains will be enough for the future mother. Therefore, it is very important to eat properly while waiting for the baby. And do not give up this habit after giving birth. "If we are breastfeeding, our body takes fats, carbohydrates, immune cells and thousands of other ingredients to create breast milk," says Helen Anderson, an expert in lactation. , who are breastfeeding, spend an extra 500 calories a day! So, they just need an energy reserve. Replenish it will help these 10 superfoods.
1. Oatmeal
Inexpensive and easy to make oatmealis number one. Full of fiber and protein, it will make you feel full for a long time. Oatmeal is slowly digested and keeps blood sugar levels stable, which is very beneficial for the amount of breast milk.
Photo: Getty Images
2 eggs
Eggs are one solid protein.That is, they are full of all the amino acids your body needs. In addition, they help maintain the required level of daily choline intake, which is very important for brain development and the general condition of the child. But it is important not to overdo it: eggs can be a very strong allergen. It is important to monitor the baby's condition after feeding and not eat more than two eggs a day.
3. Avocado
Songs of praise are sung for this overseas fruiteveryone: nutritionists and trainers. Avocado contains 75 percent of heart-healthy unsaturated fats, which also improve brain function - for both mother and child. In addition, it is full of fiber, folate and protein, vitamin A and potassium. But, despite all the benefits of the miracle fruit, it is important to know the limit: it is better to eat no more than half an avocado per day.
4. Yogurt
A cup of Greek yogurt is perfect forbreakfast or snack. It contains probiotics (immune-boosting digestive bacteria), protein, calcium, and vitamin B12. A great product that improves digestion and helps you stay in shape. And if you add some nuts, berries, or fruit, it will also be delicious.
5. Beans and Beans
Yes, beans can cause increasedgas formation. But it is still worth eating it a little: it contains a lot of fiber and protein, iron, folic acid, zinc and calcium. Iron helps the body supply oxygen to cells, which provides a high level of energy and reduces the risk of anemia. In eastern countries, by the way, legumes have long been used to increase lactation.
Photo: Getty Images
6. Milk
It seems funny to talk about the benefits of milk. But we will remind you: it is full of calcium, potassium, magnesium, vitamins A and D. And, of course, milk is an excellent supplier of protein.
7. Fruits and vegetables
Any fruits and vegetables are good, provided thatthey are thoroughly washed. Carrots, rich in beta-carotene, are especially useful. This substance in the body turns into vitamin A, which is necessary for vision, immunity and skin elasticity. It is easily absorbed into breast milk and enters the child's body with it.
8. Salmon
During pregnancy, women are advised not toeat too much sea fish. The fact is that it contains quite a lot of mercury, which is not good for expectant mothers. But after giving birth, you can safely return salmon to your diet. The omega-3 acids it contains help strengthen cell membranes and create a protective shell for the nerves in the eyes and brain.
9. Brown rice
Besides the fact that brown rice is richfiber and stabilizes blood sugar, it also increases the level of serotonin, a substance that helps us cope with stress. In addition, serotonin increases the level of prolactin, a key hormone in lactation.
10. Nuts
Nuts contain tryptophan, which is convertedinto serotonin, a natural mood stabilizer that helps you cope with stress and sleep better. In addition, this magical hormone improves lactation. All these wonderful substances are passed on to your baby with breast milk. But it is also important to remember - no more than 30 grams of nuts per day. Not only do they contain a huge amount of fat, nuts can also cause bloating.
