Children are generally terrible egoists.Even in the womb, the fetus "takes" all the best for itself: first, the woman's body provides the child with everything necessary, and what is left will go to the mother-to-be herself. Therefore, it is very important to eat right while waiting for the baby. And don't quit after giving birth. "If we breastfeed, our bodies take in fats, carbohydrates, immune cells and thousands of other components to create breast milk," says Helen Anderson, an expert in lactation. What's more, women who are breastfeeding spend an extra 500 calories a day! This means that they just need an energy supply. These 10 superfoods will help you fill it up.
1. Oatmeal
Inexpensive and easy to cook oatmeal porridgecomes first. Full of fiber and protein, it will allow you to feel full for a long time. Oatmeal is slowly digested and maintains a stable level of sugar in the blood, which has a very beneficial effect on 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 to keep the necessary level of daily consumption of choline, which is very important for the development of the brain and the general condition of the child. But it's important not to overdo it: eggs can be a very powerful allergen. It is important to monitor the baby's condition after feeding and not eat more than two eggs a day.
3. Avocado
Praise songs to this overseas fruit are sung by everyone: and dieticians, and coaches. Avocado contains 75 percent of heart-healthy unsaturated fats, which also improve the work of the brain - both mom and baby. In addition, it is full of fiber, folic acid and protein, vitamin A and potassium. But, in spite of all the usefulness of the miracle fruit, it is important to know the measure: to eat better not more than half of the avocado per day.
4. Yogurt
A cup of Greek yoghurt is perfect forbreakfast or snack. It contains probiotics (digestive bacteria that strengthen immunity), protein, calcium and vitamin B12. A wonderful product that improves digestion and allows you to keep in shape. And if you add a little nuts, berries or fruit, it will also be delicious.
5. Beans and Beans
Yes, beans can cause increasedgas formation. But little by little it is still worth it: it has 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 the eastern countries, legumes, by the way, have long been used to enhance lactation.
Photo: Getty Images
6. Milk
About the benefits of milk and like to talk funny. But we will remind: 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 that theythoroughly washed. A carrot rich in beta-carotene is especially useful. This substance in the body turns into vitamin A, necessary for vision, immunity and elasticity of the skin. It is easily absorbed into breast milk and enters with it into the baby's body.
8. Salmon
During pregnancy, women are advised not toToo much fish on sea fish. The fact is that it contains quite a lot of mercury, which is not useful to future moms. But after giving birth, you can safely return the salmon to your diet. The omega-3 acids contained in it help strengthen cell membranes and create a protective shell for the nerves in the eyes and brain.
9. Brown rice
In addition to the fact that brown rice is rich in fiberand stabilizes blood sugar, it also increases the serotonin level, a substance that helps us cope with stress. In addition, serotonin increases the level of prolactin - the key hormone in lactation.
10. Nuts
Nuts contain tryptophan, which is converted intoserotonin, a natural mood stabilizer that helps to cope with stress and sleep better. In addition, this magic hormone improves lactation. All these wonderful substances are transmitted with breast milk to your baby. But it's also important to remember - not more than 30 grams of nuts per day. Not only that they contain a huge amount of fat, nuts can also cause bloating.
