Feed your baby with the right foods that will increase your milk supply and lose weight while protecting your body!
Milk secreted during breastfeeding is a product of the nutrients the mother consumes. The aim of breastfeeding is to ensure the ideal growth and development of the baby, in addition to meeting the needs of the mother's own body. determines the amount of milk. In addition to nutrition, correct
breastfeeding techniques, staying away from stress sources as much as possible, and constant skin-to-skin contact between mother and baby are other important components that determine the quality of milk.
Starting the day without breakfast. !
Don't let the sleepless hours you spend breastfeeding frequently at night cause you to start the day without breakfast! On the day you will start with a sufficient breakfast, you will control your appetite
easily, include quality protein sources
and increase the amount of milk in your breakfast.
Let eggs, the best quality protein source, be the crowning glory of your breakfast! strong>
While eggs increase milk production with their quality protein content, they also support the baby's brain development. The ideal way to cook eggs is to avoid protein loss by beating or boiling too much; soft-boiled,
medium rare boiled egg or fried egg. Menemen cooked with seasonal
vegetables can also be the ideal way to consume.
Increase your milk while losing weight with calcium-containing protein sources!
The calcium you will get from low-fat milk and dairy products will help you lose fat.
While supporting milk, it also increases the quality of milk. You should consume dairy products such as milk, yoghurt and ayran in 3-4 portions (glass/bowl) per day, which you will include in your
snacks or main meals.
Prepare your probiotic yoghurt at home!
Probiotics are among the ingredients that every individual should take daily.
Probiotic-supported products can be used, as well as probiotic supplements sold in tablet or powder form.
Home-fermented yoghurt can be used as probiotic powders or probiotic supplements. Fermentation with yoghurts
increases your milk quality It will also contribute to the functioning of your intestines.
Don't give up on seasonal vegetables and fruits! It is also an important
component in the mother's balanced diet.
While green leafy vegetables, in particular, increase breast milk, brassicas (cabbage,
broccoli, cauliflower) may cause discomfort to some mothers with their gas-forming properties.
Fruits consumed dried or fresh, especially dates and figs, increase milk
, while fruits that can be consumed with their shells also support the functioning of the intestines. Just be careful! Unlimited consumption of fruits, regardless of their need, with the thought that they increase milk
causes the mother's fat stores to increase.
Bulgur increases milk!
Whole wheat or rye breads, bulgur, whole grains from the grain group Consumption of wheat
pasta is extremely important in terms of being the body's primary energy source and ensuring appetite
control. It should not be forgotten that this group
has been an indispensable part of our culture for centuries and is on the table of almost every
family.
Mothers can easily use bulgur, which is known to have milk-enhancing properties, in soups, meals, and salads.
> Chamomile and fennel teas!
Fennel and chamomile teas can be consumed 1 cup a day
for possible gas problems and quality sleep. Apart from this, drinks such as tea and coffee reduce
milk yield.
At least 3 liters of water!
The main factor that increases the amount of milk is water! At least 3 liters of pure water should be drunk a day.
2 bottles of mineral water
can also be consumed a day to support fluid and mineral intake.
Exercise is always a must for everyone!
Since a stress-free, peaceful mood directly affects the amount of milk, in this case
you should benefit from the happy feature of exercise and do a moderately paced exercise for 30-45 minutes
every day.
Of course there will be escapes!
Considering that mood also affects the amount of milk; Of course, there will be cheats, paying attention to the amount and frequency
.
In summary; The mother's nutrition affects both the amount of milk and the health of the baby. In order to spend this joyful and unique period in a healthy and enjoyable manner, it is essential for parents to be conscious about nutrition. I wish all mothers
a pleasant breastfeeding period.
Healthy days,
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