What to eat during lactation to nourish blood and qi
Lactation is a period when mothers need to pay special attention to nutrition. Enriching blood and qi can not only help restore the body after childbirth, but also improve the quality of breast milk. The following are the blood- and qi-tonifying foods and related suggestions during lactation that have been hotly discussed on the Internet in the past 10 days. They are combined with scientific data and practical information to help mothers better regulate their bodies.
1. Key nutrients for nourishing blood and qi during lactation
To replenish blood and qi, you need to eat foods rich in iron, protein, vitamin B12 and folic acid. Here are the key nutrients and their roles:
| Nutrients | function | Recommended food |
|---|---|---|
| iron | Promote hemoglobin production and prevent anemia | Red meat, animal liver, spinach, black fungus |
| protein | Repair tissue and enhance immunity | Eggs, fish, soy products, milk |
| Vitamin B12 | Maintain nervous system health and promote red blood cell production | Animal liver, fish, dairy products |
| folic acid | Prevent anemia and support cell division | Green leafy vegetables, citrus fruits, nuts |
2. The top 5 foods that are hotly discussed on the Internet for nourishing blood and qi during lactation.
Based on recent search data and nutritionist recommendations, the following foods are popular choices for breastfeeding mothers to replenish blood and qi:
| food name | The effect of nourishing blood and qi | Food recommendations |
|---|---|---|
| red dates | Rich in iron and vitamin C, promotes iron absorption | Can be cooked into porridge or soaked in water, 5-10 capsules daily |
| black sesame seeds | High calcium and high iron to improve Qi and blood deficiency | Grind and add to milk or porridge |
| Pork liver | Excellent source of iron and vitamin B12 | 1-2 times a week to avoid overdose |
| wolfberry | Nourish liver and kidney, enhance immunity | Make tea or stew, 10-15 grams daily |
| brown sugar | Warm Qi and blood, relieve fatigue | Drink with water and avoid long-term consumption of large amounts |
3. Recommended recipes for nourishing blood and qi during lactation
Combined with nutrition, here are 3 simple and easy recipes to replenish blood and qi:
| Recipe name | Ingredients | practice |
|---|---|---|
| Red dates and wolfberry chicken soup | Chicken, red dates, wolfberry, ginger slices | Simmer for 1 hour, season and serve |
| Black sesame and walnut porridge | Black sesame seeds, walnuts, rice, brown sugar | After the porridge is cooked, add brown sugar and mix well |
| Spinach and Pork Liver Soup | Pork liver, spinach, shredded ginger | Blanch pork liver and cook with spinach |
4. Precautions for nourishing blood and qi during lactation
1.Avoid excessive iron supplementation: Excessive iron supplementation may cause constipation. It is recommended to supplement it naturally through food.
2.With Vitamin C: Vitamin C can promote iron absorption. Eat citrus fruits in moderation after meals.
3.Use Chinese medicinal materials with caution: Such as angelica, astragalus, etc., need to be used under the guidance of a doctor.
4.drink more water: The demand for water increases during lactation, so drink at least 2L of water every day.
5. Summary
To replenish blood and qi during lactation, you need to combine food scientifically, give priority to natural ingredients, and pay attention to balanced nutrition. Combining recent hot topics and nutritional suggestions, red dates, black sesame seeds, pork liver, etc. are efficient and safe choices for replenishing blood and qi. Mothers can adjust their diet according to their own conditions and consult a professional doctor or nutritionist if necessary.
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