Contents:
- Medical Video: Top Foods to Eat After Your Delivery | Mom's Healthiness
- Good choice of healthy food consumed during puerperium
- 1. Water
- 2. Omega-3 fatty acids
- 3. Low-fat milk
- 4. Green vegetables
- 5. High-fiber carbohydrates
- 6. Protein intake
- 7. Fruit rich in vitamin C
Medical Video: Top Foods to Eat After Your Delivery | Mom's Healthiness
Not only during pregnancy, you must pay attention to the nutritional intake of daily food. You must also prioritize high nutritious food intake during the recovery period after giving birth, or during the puerperium period. In addition to speeding up the recovery process, healthy food intake also helps facilitate breast milk production. Then, what are the best food intake to consume during puerperium? Read on to find out.
Good choice of healthy food consumed during puerperium
Generally the postpartum period takes around 40 to 60 days depending on the health conditions of each person.Well, eating a variety of healthy foods is very important in helping you get energy to move and lose weight after giving birth. Not to mention having to face hormonal changes after childbirth and breastfeeding. That is why, consume healthy foods so that you have more energy and facilitate your milk production during breastfeeding.
Here are some foods that are highly recommended for mothers during the puerperium:
1. Water
During the puerperium period, you must have enough fluid to avoid dehydration. Because, dehydration will reduce the body's energy level and can worsen your condition in the recovery period and breastfeeding period. Enough for your fluid needs by drinking about 2 liters of water per day.
But the most important thing is to drink it every time you feel thirsty, so that your water needs are met. In addition to water, you can vary the fluid needs by drinking juice. But remember, choose natural juices that are not added to any sweetener.
2. Omega-3 fatty acids
Omega-3 fatty acids contained in many oily fish (for example salmon, sardines, halibut) have been shown to help mothers overcome postpartum depression and improve brain work.
Not only that, the content of omega-3 fatty acids is also able to improve sensory, cognitive, and motoric development in infants. These omega-3 fatty acids are widely found in foods such as salmon, tuna, ami seeds, and walnut seeds.
3. Low-fat milk
To maintain the health and health of the body of a postpartum mother, nutrients are needed in milk and its derivative products. Apart from containing protein, vitamin B and vitamin D, milk and its derivatives are the best sources of calcium. If breastfeeding, the mother will need more calcium. Because in addition to fulfilling the mother's own calcium needs, also to supply calcium for the growth of the child's bones.
4. Green vegetables
Various vegetables, especially green ones like spinach, broccoli, kale, beans, and other green vegetables, contain lots of vitamin A, vitamin C, antioxidants, and iron. Besides green vegetables is also one source of calcium that is not from milk. Not only good for the mother, the nutrients contained in green vegetables are also very much needed by the baby you are breastfeeding and to prevent the baby from getting iron deficiency anemia (ADB).
5. High-fiber carbohydrates
During the puerperium, the mother needs enough energy to carry out her role as a new mother and take care of the newborn baby. Carbohydrates are the best source of energy for the body, but not all types of carbo can be eaten carelessly. Choose the type of carbohydrates that are healthy, namely complex carbohydrateswith high fiber content. Complex carbohydrates can increase the body's energy without having to raise blood sugar levels.
You can get high-fiber carbohydrate intake from brown rice, brown rice, and wheat. Brown rice and brown rice contain a lot of folic acid which is needed for baby's brain development. In addition to the content that is very useful, high-fiber carbohydrates are also very good in supporting diet programs for postpartum mothers.
6. Protein intake
Protein-rich foods are also needed to support the development of the baby's brain and provide a calming effect for the mother. You can get this source of protein from nuts. Especially dark beans such as black beans and kidney beans), eggs, red meat, fish, soybeans, and eggs.
7. Fruit rich in vitamin C
Vitamin C can increase the body's resistance during the puerperium. Fatigue due to taking care of your newborn will make your immune system decrease slightly. Well, that's why you need food intake that can increase your mother's endurance. You can eat fruits that are rich in vitamin C. Fruits with high vitamin C are very easy to find, including: oranges, pineapple, grapes and guava.
