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母乳具有極珍貴的營養素,能讓寶寶獲得完整且豐富的養分,並且提升寶寶的免疫力,因此每個媽咪都希望能夠親自哺餵母乳,但是卻在哺餵的過程中苦惱於「乳汁不足」的問題,導致產後憂鬱指數升高,其實,媽咪只要吃對食物,加上調整哺餵的方法,就能順利促進乳汁的分泌,餵母乳一點都不困難!
營養篇 「好怕我的乳汁不夠餵寶寶喔!」這是很多媽咪心中的想法,究竟如何才能讓乳汁源源不絕呢?營養師李婉萍表示,攝取適合的發乳食物,搭配正確的哺餵方法,就能改善乳汁不足的困擾!
方法篇
5. 乳汁沒有排出,會減少分泌
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產後何時吃泌乳食物?怎麼吃?
泌乳食物並非千篇一律,只要用點心做變化,口味就不會膩。李婉萍營養師表示,媽咪產後的第一個禮拜,可以魚類為主,加薑絲燉煮,或將雞肉去皮後燉湯,運用青木瓜燉肋排、番茄燉牛腱,達到豐富肉質的攝取,而海鮮也是豐富蛋白質的來源,像黑棗紅蟳、酒蒸蝦都是很不錯的泌乳料理。
李婉萍營養師表示,媽咪只要生產後就可以開始吃泌乳食物,剖腹產的媽咪則要等待傷口癒合再食用,媽咪們需掌握富含「蛋白質」及「水分」的飲食調理原則,50斤的媽咪,每日需要7份蛋白質,而60公斤的媽咪,則需要8份蛋白質,可視需求斟酌加2~3份,每一份為三根手指頭大小,可參考食物蛋白質含量的表格。
常見的泌乳食物怎麼吃? 花生燉豬腳 用青木瓜代替花生,青木瓜對於乳汁分泌有相當好的效用,或是使用黑豆來燉煮豬蹄,也同樣有補血、催乳、消腫等功能,肉類經長時間的燉煮後,其胺基酸皆會釋放到湯中,建議媽咪可多喝燉品類的湯,並稍微變化一下口味,才能有助於泌乳期的抗戰。 泌乳茶 雞精 泌乳食譜參考: 2. 山藥粥: |
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