If not clever-clever maintain body condition, this new role as a mother would be very tiring.
For some women, if not immediately corrected, this condition can cause the baby blues, postpartum and even depression (PPD) - a condition in which new mothers experience depression because it is not ready to adjust to the postpartum state. Signs such as insomnia, changes in appetite, constant pain all day, until the emergence of self-defeating thoughts and even babies.
A way tactics quite simple: through food. Through food, Moms can accelerate the recovery process, affect mood, while improving the quality of breastmilk. But not just any food!
Want to know what foods is good for new mothers? Citing babycenter.com site, here the list!
Milk
Moms just do not breastfeed your baby, but also need to drink milk Moms for Moms own fitness. Do not drink milk until the show was so very back of the sequence in the list of your routine!
Omega-3 oils
Research shows that countries whose population consuming large quantities of fish known to lower levels of depression - including the low incidence of depression in new mothers postpartum.
A pediatrician James Sears, inform on new mothers for many foods rich in omega 3 oils - such as wild salmon, flaxseed oil, and walnuts - which she believes improves brain function and may help treatment of depression. "Omega-3 oils really help the brain work better," said Sears.
Many experts recommend taking 1000 mg of omega-3 in a day. This amount can be obtained if you eat:
- 2 teaspoons walnut oil
- 2.5 teaspoons canola oil
- 1 / 3 teaspoon of flaxseed oil
- 2-3 ounces of cooked salmon
- 1 / 2 ounces walnuts
Omega-3 Supplements
If you're having trouble getting sufficient omega-3 from the food you eat, such as limiting the intake of fish with mercury for fear of contaminating the fish. You can choose the consumption of omega-3 supplements made from fish oil extracts is safe enough for breastfeeding mothers. Even so, it could still read the label instructions carefully in the packaging.
Expand Protein
For mothers who experience postpartum depression are strongly advised expand protein consumption. Why? Because the brain is needed proteins such as those found in dairy products, soybeans, meat, and fish to produce the neurotransmitter serotonin has a calming effect on the brain.
With notes, do not forget the carbs because it is also important. Principle, a balanced diet!
To increase your protein intake, try scrambled eggs for breakfast or beef sandwiches for lunch. For snacks you can choose yogurt, cheese and biscuits.
Recommendations for protein intake are 71 grams per day for breastfeeding mothers and 46 grams per day for mothers who do not breastfeed.
Here is some list of foods along the protein content in it.
- 3 ounces of chicken or beef = 25 grams protein
- 3 ounces of fish = 20 grams protein
- 3 large eggs = 19 grams protein
- 3 ounces Swiss cheese = 15 proteins
- 1 cup know tofu = 20 grams of protein
- 2 cups yogurt = 22 grams protein
- 6 tablespoons peanut butter = 24 grams protein
- 3 baked beans = 21 grams protein
Expand Drinking Water
Dehydration can make the mother's condition became worse baby blues. Fatigue and anxiety are symptoms of dehydration. For that drink at least eight glasses of water per day and should never wait until a new thirst to drink.
This is important especially in the early days of breastfeeding, because breastfeeding makes you feel thirsty often extreme. Take a glass with high size, filled with water, juice, or iced tea without the caffeine even before sitting down to breastfeed your baby.
Caffeine Consumption Limit
1-2 cups of coffee to help keep the spirit to move in the morning. But if you drank caffeinated beverages throughout the day to stay awake because his eyes from lack of sleep that night, actually it causes you to become anxious, tired, irritable, and experiencing a mood disorder.
If you are breastfeeding, it is recommended no more than 300 mg of caffeine a day (equivalent to two cups of coffee) in order to avoid the effects for the baby.
If you want to be free of caffeine at all, do it slowly, do not be drastic. Stop drinking suddenly can cause temporary headaches, lethargy, to the crankiness.
Black chocolate
This comestible quickly absorbed by the body when you start to feel tired and in need of 'injections' of calories quickly. "If you must eat something that contains so much sugar, eat chocolate" said Jo Ann Hattner a dietician.
High-quality dark chocolate with a cocoa content of more than 70 percent, may improve mood by increasing levels of serotonin in the brain. Some studies also show that consumption of chocolate triggers release endorphins that cause feelings of joy.
Although able to block the hunger for a while, try to keep him if not too urgent. Do not treat yourself to constantly eat because it caused due to excessive amount could be much worse.
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