Nutrition for Breastfeeding
With the onset of pregnancy, the expectant mother usually reflects the changes in the diet, what and how much to eat, to the unborn child have enough vitamins and nutrients, and at the same time, so as not to harm the baby and support your body. Unfortunately, on this subject a lot of myths and outdated information, transmitted from generation to generation. Especially a lot of the myths associated with the beginning of breastfeeding.The myths of the past
From friends to hear so many tips that will do not understand, what to eat a nursing mother. Only buckwheat and veal, squeezed all the water? Try to understand and debunk myths. Let us focus on nutrition during lactation, simultaneously touching the diet during pregnancy. How is this related? Firstly, modern sources claim that the principles of healthy eating are the same for pregnant and lactating women. Secondly, studies have shown that lactation is very important, how to eat a woman during pregnancy, and no less important - to its occurrence!
By the end of the first month of a child's life when feeding at the request of her mother established a stable mature lactation. The amount of milk produced is usually in the range 750-1200 ml per day (on average about 1 L). This number is stored in the first six months of feeding before the introduction of complementary foods.
From what depends on the quantity and composition of milk? The answer is: these figures meet the needs of the baby. To date, it is well known that the milk of each woman is unique, it is intended for feeding a particular child and are ideally suited to him. And even in the same mother's milk for different children will be different. The mother's body adapts to the baby's needs and produces milk, depending on the full-term baby's weight and so on. D.
The myth of the "dairy" or "non-dairy" women have no merit, and the milk is lost mainly because of serious errors in the organization of breastfeeding, and it has nothing to do with the quality of food. However, it must comply with certain conditions relating to the supply to a natural mechanism to work properly.To have enough energy
substantial energy cost required for milk production. Every day it takes about 700 calories. If pregnant women enough about 2000 kcal per day (according to the WHO standards and European countries), for pregnant women in the third trimester of this number is added to 200 kcal / day, and during lactation is about 500 kcal / day. The rest of the necessary calories are taken from their own fat reserves of women.
Weight gain during pregnancy involves a certain amount of adipose tissue (approximately 4 kg with a raise of 10-12 kg). This so-called fat depots or reserves that are needed to maintain the energy of lactation.
It is very important what kind of nutritional status of a woman was before pregnancy, that is covered whether the supply of nutrients the body needs. The recommended weight gain during pregnancy depends on the body mass index (BMI). This indicator best reflects the adequacy of nutrition before pregnancy. Deficiency of power or excessive food intake undesirable, and it is optimal balance between supply and consumption of nutrients. And to be precise, it is necessary for a woman to even a small margin, which increased during the period of pregnancy and gives energy for lactation. This stock is manifested in the form of "roundness" that distinguish a woman's body.
Studies have shown that sufficient fat content is important for a full course of menstruation, ovulation and conception. weight reduction, even by 10-15% of the normal cycle can cause disturbances. For pregnancy and breast-feeding mothers should not have to be food deficit, it is more dangerous than an excess. There is scientific evidence that the lack of energy, protein, some vitamins and minerals can cause a variety of defects in the fetus and cause early abortion of pregnancy. For example, choline deficiency in utero can have consequences in the child at an older age and affect the level of impairment of memory.
If a woman is underweight after childbirth begin to eat more, the power will go first to fill its deficit of body weight, and then later on lactation, and the volume of milk may still be insufficient. At the same time it is proved that if the mother ate properly before and during pregnancy, it will be produced normal amount of milk, even if it is recommended to eat less. However, according to one study of energy intake in the body below 1,800 kcal for a week still reduces the volume of milk.A full diet of lactating mother
Contrary to the opinion of the need of certain diets during pregnancy and breast-feeding, recent studies indicate that the health of women, fully fed before pregnancy to the beginning of maternity there is no need for radical change in diet and, especially in severe restrictions.
The authors of the "National program for optimization of feeding children first year of life in the Russian Federation" (2010) believe that the power of women during the interesting position to be a full and varied eating habits (food stereotypes) should be preserved: "All this will contribute to the comfortable state of health, good mood and high activity of the pregnant woman. " The same principles apply to feed lactating women. Practice shows that the well-being and the mood is much more important for lactation than special teas. And if a woman is a snack, for example, your favorite cookies with a small cup of cocoa, no harm, but it will relax, and the outflow of milk from her improve. A similar effect is given and means for lactation: Mom relaxes tunes in a positive way.
What does "balanced, complete diet" and "adequate nutrition"? This means that in the diet of lactating and pregnant women should be present on a daily basis the products of all the food groups:bread, cereals, potatoes, pasta (5-11 servings daily), vegetables, fruits, berries (5-6 servings), dairy products - milk, kefir, yogurt, yogurt, fermented baked milk, cottage cheese, cheese (2-3 servings) meats, fish, beans, nuts (2-3 servings), fats, oils, sugar, sweets, sweet drinks (a little).
This list corresponds to the pyramid of healthy food offered by nutritionists from America in the 90s of XX century, it is based on WHO recommendations on nutrition for pregnant and lactating. The size of one portion of it, say, a piece of bread, a medium-sized apple, a glass of milk, and so on. N.Compensate for the lack of
Nutrients can be divided into two groups. Substance, whose number in the breast milk of mothers feeding depends iodine, selenium, vitamin B, vitamin C, vitamin A.
With varied diet all of the above substances in sufficient quantities come with food. Therefore, the additional administration of a dosage form does not make sense. If these substances are lacking in the mother consumed food, the arrival of their baby with breast milk decreases. However, the increase in the consumption of these substances mother quickly restore the necessary concentration in breast milk. Substance quantity which does not depend on mother's milk supply: protein, calcium, iron, zinc, copper, folic acid, vitamin D.
Supplementing lactating mothers preparations containing these substances does not increase the amount of breast milk. If a woman, for whatever reason loses these substances with food, their current level in breast milk will be supported by reserves of its own body.Drinking a nursing mother mode
As the volume of production of breast milk in women is about 1 liter per day, it is necessary to drink plenty of fluids. The basic rule in lactation - need to drink for thirst.
According to various sources, in the first days after delivery of fluid volume should be about 1.5-2 liters per day (and drink is recommended in small sips throughout the day, but not much limit myself). Then, the volume can be increased.
You can drink the water (it accounts for the major share), juices, fruit drinks, fruit drinks, weak tea. Coffee is allowed in limited quantities (one cup a day), but you need to bear in mind that caffeine gets into the milk and may bring some of the children. He displayed the blood of babies for a long time (several days), so you may want to replace it with decaffeinated coffee. Caffeine is also in black tea, and therefore do not need to abuse it.
By herbal teas should be treated with great caution, as some herbs, which even included in the charges for lactation, safe for crumbs. Herbs as medicine, have certain contraindications and side effects, and some of them are, on the contrary, suppress lactation. Alcohol gets into breast milk and harm the nervous system of the crumbs, so it is better not to use.