The most important issue to provide enough milk after birth is the consumption of liquid
. Drink at least 12 glasses (about 3 liters) of fluid per day.
The priority in fluid consumption should be water. In addition, ayran, lemonade, fresh fruit juices,
compotes can also be consumed. In order to increase water consumption, fruit can be added to the water
.
To meet protein and calcium needs, ayran, yogurt, cheese
should be consumed every day. Since milk consumption can cause gas problems, priority should be given to other milk
works. Lactose-free milk can also be preferred.
One egg should be consumed per day due to its strong nutritional elements and especially high protein quality
. It can be preferred boiled or in oil.
Mint, linden, chamomile teas from herbal teas can be consumed up to 2 cups
at most per day. Black tea, on the other hand, can be consumed with the addition of clear and lemon.
Fennel and cumin are spices that increase milk and can relieve the baby’s gas problem
and their consumption should not exceed 2 teaspoons per day.
Consumption of vegetables and fruits at every meal is valuable. When the fruits
are consumed with their peels after they are washed well, the pulp, which is especially beneficial for intestinal health, is also removed and
constipation will be prevented.
Pulp is also provided from whole grain products. Consumption of whole wheat,
oat, rye breads instead of white bread is more beneficial by regulating blood sugar and fiber intake
. Whole wheat bread can cause anemia and gas problems
.
Molasses can be consumed instead of sugar because of its iron and calcium content.
Consumption of beverages such as ready-made fruit juices, soda, cola should be avoided.
Dried fruits, which are rich in power, iron, calcium and pulp, should be preferred to meet the sweet need
.
Consumption of fatty, sugary and floury foods
should be finite in order to reach pre-pregnancy weight scale faster and healthier.
Consumption of processed products such as salami, sausage and sausage should be reduced.
Fish should be consumed twice a week.
Oil should be preferred instead of solid fat. Olive oil, sunflower, corn oil
should be prioritized.
Gas-producing foods (such as onions, garlic, cabbage, broccoli, cauliflower, dried beans)
should be consumed with caution.
The use of spices in food should be reduced. In particular, hot spices should be avoided as they may disturb the baby
.
Instead of cooking techniques such as frying and roasting, boiling and baking
should be preferred.
Since smoking and alcohol use will harm both mother and baby,
should be quit as soon as possible.
Dyt.İlayda Sena BALKI
