Diet for breastfeeding, healthy and safe and easy

Diet for breastfeeding, healthy and safe and easy

We talked in previous threads about how the diet healthy, diet fast and faster diet and many of the systems and programs of the accursed listed "agility" Department, but today offer you a diet for breastfeeding, a diet safe and healthy too, can contribute to the restoration of a new mother to grace easily before pregnancy and childbirth but rather quickly, so as to take into account the need to provide mother to her baby all the necessary nutrients. Therefore, preferably before you follow diet lactating consult a nutritionist or a specialist to see if the diet appropriate to what is the right time to start his followers.

At the beginning and before going to explain the details of diet program for breastfeeding  mothers should be noted that a breastfeeding mother needs to calories almost equal to what you need the pregnant mother, depending on the size of the body after birth. For example, you need to 1600 calories if your weight has increased during pregnancy by about 10 pounds, but if it was almost normal then the weight will need about 1600 to 1800 calories per day. But it should be distributed this amount of calorie diets distance of not less than 4 hours between the meal and the other so as to be dinner by nine o'clock evening not be delayed about it, and you should avoid foods rich in fat and carbohydrates and calories of others required, what we're looking for is Foods rich in the necessary nutrients for your body and feed your baby without increasing your weight or for damage to his health.


For more advisable to identify: -

 Calories table.


breastfeeding mother to lose 85 calories per 100 ml feeds it her baby, and the baby breastfeed almost 8 times a day, ie every 3 hours, it means they will lose about 760 calories per day for breastfeeding. This was after we address to the account of any other activities carried out by breastfeeding, Walking for an hour burns about 660 price.
breastfeeding mother also need to take plenty of fluids such as juices, milk, pure water and liquids rid the body of toxins, which mostly consists of the body during pregnancy, it is also recommended more frequent eating fruits especially green leafy vegetables such as power and mallow and spinach and vegetables.
Important when the breastfeeding mother took her good tips in mind in case of follow the diet for breastfeeding or not:
1. You should avoid eating foods that is characterized by strong flavors because they are working to change the taste of milk is the most important examples of these pickles, hot peppers, garlic, onions, cabbage foods, eat these foods can cause digestive disorders of the infant.
2. You should avoid sugars, including jams and the use of sugar in abundance in sweeteners, as it should moderate intake of carbohydrates and reduce the intake of high-fat and calorie foods.
3. mentioned before a lot of damage eat salt because it works to increase, especially in the face, abdomen, buttocks area weight, but more importantly, here it must be minimized as much as possible in the period of lactation.
4. minimizing the intake of tea and coffee because the caffeine found in abundance in which work on a few baby sleep and increase his troubles.
Program / Diet weekly breastfeeding system
1. must be addressed by a number 2 cups of warm water on an empty stomach, before breakfast, preferably add a small spoon of honey and squeezed from the lemon.

2. In the case of severe hunger between meals can eat 2 fruit fruit or a glass of fresh juice or 3 Rusk beads or beads 3 biscuits.

Breakfast in lactating diet

First: starches group.

Half a loaf of pita preferably brown bread.
2 toast and preferably brown toast.
Only a quarter of the amount of cups of cornflakes.
The amount of a quarter cup of boiled beans or chickpeas add a small spoon of olive oil.
Second, the protein group.

3 eggs boiled egg without the yolk eating.
The amount of a quarter cup of cottage cheese.
2 teaspoons low-fat brick.

Third: vegetables and fruit set.

Large tomato.
Vegetables group.
The amount of glass option.

Half a cup of fresh juice.

Fourth: the milk group.

Cup skimmed milk and tea can be added to it.
Yogurt tray medium-sized low-fat.


Lunch in the diet breastfeeding

First: starches group.

Half a loaf of pita.
Brown bread loaves.
The amount of a cup of rice or cereal.
The amount of a cup of boiled pasta.
The amount of half a cup of mashed potatoes without butter or mayonnaise.
Potato grilled medium-sized.
The amount of half a cup of beans or lentils.

Second, the protein group.

120 grams (the size of the palm of the hand) of boiled chicken breast or grilled without the skin.
120 grams of cooked fish without fat and a maximum of 3 times a week.
120 grams of beef or veal or lamb without fat.
Tablespoons low-fat brick.
3 eggs boiled egg or a whole egg with a maximum of 3 eggs a week.
The amount of half a cup of low-fat cheese and without salt.

Third: vegetable group.

Try eating a lot of vegetables as advised by and can eat this meal in the amount of a cup of vegetables or half a medium grain of artichokes.
Fourth: fruit set.
Half a cup of fresh juice.
Palm-sized piece of cantaloupe or watermelon.
The amount of a cup or a little more than a pineapple or strawberries.
Mango fruit or half a grapefruit or bananas.
Great fruit of pear or apple or orange or peaches.
10 pills grapes.

3 wet beads.

Dinner diet in breastfeeding


A quarter of a loaf of my country + tablespoon of low-fat cottage cheese + cup fruit salad or green salad.

With a note that should be minimized as much as possible in the amounts and dinner.

important exercises after childbirth with pictures

important exercises after childbirth with pictures

It is worth mentioning that the average woman is gaining kg several during pregnancy, and this is due mainly to the many reasons which include: the difficulty of the exercise many of aerobic exercise during pregnancy, and the need to eat a varied diet is characterized by mostly riches thermal speeds, and lack of movement, and ignorance of both : healthy diets to be followed in pregnancy and the importance of movement and exercise some important correct road exercises period.
But in the post-pregnancy a few weeks should be that all this ends and heed all women to the need to restore the ideal weight not only to maintain their appearance and agility, which is very important, but also to maintain the health and safety of its members to be able to exercise her life form in which it was before pregnancy and take care of her child and her family.
Among the most important benefits of sport after giving birth they are working to alleviate the abdominal and back pain and prevent the fall of the uterus and tight internal muscle him and returned to the proper position to be able to exercise her married life and to give birth again in a normal and healthy, and the sport after childbirth lead to improved public health, beauty textures and strengthening muscle to perform its duties optimally without adversely affecting their health.
But before we address the explanation of ways to exercise the most important exercise after birth must stress that practiced gently and slow a few numbers by lying down on the ground, and not be practiced daily until full recovery and the ability to move, and prohibits the practice exercises are not intended for women after childbirth , as is strictly forbidden to exercise any of these exercises in the case of caesarean section only after a physician supervisor's permission. Preferably it is to consult a doctor in advance that the period should be without jurisdiction after pregnancy take exercise and choose the most important exercises according to the status of each woman.
The most important group calisthenics for the period after childbirth:

Must be exercised each exercise the number of 4-fighting only at the beginning and feel no fatigue the next day we increase the number to 6, 8 and 10 gradually, pain of aerobic exercise does not appear as soon as the exercise Exercise may result in exercise after pregnancy frequently or practice cruel exercises counterproductive, As there must be a period of rest between each 
exercise. So it must be noted.



First Exercise

Then to practice this exercise, lie down on your back and bend your knees as shown image and raise the pelvis up gently and quietly with tightening the 
buttocks and lifting the head with tightening the abdominal muscles.

Second Exercise

With individual body on the back fully, right leg raised to the highest possible, so that it remains to keep the knee straight legs and fingers tight. Then lower right leg to put it at the beginning of the exercise and luxury

Third Exercise

This is one of the most important sports exercises after childbirth, but the exercise must lie down on your back with your arms install aside on the ground or place to perform the exercise. After the jungle pulls the knees to the top and slowly lifted and attached to the back to the top.

Exercise IV

From the same position lying on the back, commends knee right leg and then gently pull the thigh on the abdomen and lower foot toward the buttocks, then the uniqueness of the man and cut down and performs the same exercise with men left the same census enhanced performance statistics annotated before displaying exercises.

Exercise V

V Exercise of sports exercises after childbirth is known as abdominal exercise, which is very useful to flatten the abdominal muscles, but must be exercised slowly and Humane severe so as not to result in pain in the back, also it practiced that women lie down on her back fully and Meshing her arms behind her head and play and lie down Supreme Bncefha only so that the thigh and the rest of the man installed on the ground and can be used to install anything.

Exercise VI

Reverse followed the situation in the previous exercises, so rest leading to the exercise on the knees and elbows so that the thighs and arms in a vertical position on the body as shown the image, and then bending back up and grabbing the buttocks and siphoned off the abdomen inward with deep breathing and relaxation.

Great Mother, O, Sports after birth and pregnancy are very important but what if exercised properly, it is through some simple exercises and a new diet that you can redo your appearance as was the case prior to pregnancy and childbirth several weeks without even leaving your home. And Congratulations for being beautiful

Lose 15 pounds without diet

Lose 15 pounds without diet

Lose 15 pounds without diet

Food program

This diet is not only a specific program is carried out calculations and eating options that are required by the body.

Calories required is 1500 calories per day or less, but should not be less than 1,200 a day, but the weight will stop and get off intervention in the stability phase

Every week will be the seventh day is the Free day to not exceed 2000 calories per day.

How do we divide the meals

Breakfast

Is the most important meal must contain 600 calories and be somewhere between the sixth am and before 9:00 because the burn level in the body is at its highest levels this period

Also, breakfast saturated help slimming, as you will be in constant motion in the daytime.

First snacks

Be at 11:00 pm and is a fruit and should not 

exceed 100 calories.

Lunch

Be between 1 and 15:00 noon and must be 600 calories.

Snack

Coffee or tea without sugar

Dinner

200 calories and beBefore Sleeping for 3 hours.

In the days in which the sport practiced Mark dinner fish or chicken breast and on the other 

days I could eat vegetables or vegetable soup.

Healthy diet for pregnant women during the 9 months

Healthy diet for pregnant women during the 9 months

Pregnant women can get food and basic metals, which constitute an important challenge during pregnancy, and a pregnant woman not underestimate the importance of proper diet at this critical juncture, or by following a healthy diet for pregnant women

Because the body and organs need additional care during the nine months of pregnancy, as you need to follow a special diet and a full guarantee them access to proper nutrition at this critical juncture. There is a major diet should be taken into account when you follow a healthy diet for pregnant women contains all the nutrients, vitamins and minerals required during 9 months of pregnancy, according to the published American site "woman Day"

Avoid red meat consumption

during the follow diet healthy pregnant women are advised specialists accursed avoid red meat consumption, during follow diet healthy for pregnant women, you can replace a snack of vegetables, fruits, fish and poultry after removing the skin as a source of richness of the protein, in addition to eating fruits next to share the daily protein to get the necessary vitamins.

Cereal fiber-rich for healthy Diet for pregnant women

  Dieting specialists also advised during follow a healthy diet for pregnant women, to consume one slice of bread prepared whole grains, and fiber-rich grains, pasta stomach of wheat, oatmeal, and brown rice.

Leafy vegetables essential in a healthy diet for pregnant women

  Leafy dark-green is the most ideal vegetables when you follow a diet healthy for pregnant women, and can diet includes a set of useful vegetables include lettuce, spinach, pumpkins, squash, carrots, colorful vegetables and include, tomatoes, green peas, broccoli, green beans , yellow beans, peppers and cabbage.

Important nutritious fruit when you follow a diet healthy for pregnant women

 and during the follow diet healthy pregnant women should eat a nutritious watermelon, plums, strawberries, citrus, tangerine fruit, grapefruit, oranges, mangoes, apples, bananas, and can get the vitamins found in fruits by eating fruit juice, or fruit salad and include bananas, apples, oranges, kiwi, watermelon, cantaloupe, and lemon juice.

Dairy products to work diet healthy for pregnant dairy excellent source of calcium and protein,

 to work diet healthy for pregnant women as well as vitamin D, important for the growth of the bones of the fetus and the health and phosphorus, so be on women during pregnancy eating about 1,000 milligrams a day of dairy products, the equivalent of 3 to 4 servings of calcium-rich products, especially low-fat milk or low-fat.