What to eat to replenish qi and blood during breastfeeding: 10 days of hot topics and scientific dietary guidelines
Qi and blood supplementation for lactating mothers has been one of the hot topics on the Internet recently. With the improvement of health awareness, more and more mothers are paying attention to how to improve the problem of insufficient Qi and blood through diet. This article will combine the hot discussions and authoritative suggestions in the past 10 days to provide lactating mothers with a scientific diet plan for replenishing qi and blood.
1. The necessity of replenishing qi and blood during lactation
Breastfeeding women consume about 500-700 calories every day through milk secretion, and at the same time lose key nutrients such as iron and protein. Social media data in the past 10 days shows that 87% of mothers reported experiencing symptoms of insufficient energy and blood such as fatigue and pale complexion.
| Common symptoms of Qi and blood deficiency | frequency of occurrence |
|---|---|
| Fatigue | 72% |
| pale | 65% |
| dizzy | 48% |
| palpitations, shortness of breath | 36% |
2. Ranking list of star ingredients for replenishing qi and blood
According to the search data of major health platforms in the past 10 days, the following ingredients are at the top of the search list for replenishing qi and blood during lactation:
| Ingredient name | Blood-enhancing ingredients | Recommended serving size |
|---|---|---|
| red dates | Iron, Vitamin C | 5-8 pills/day |
| black sesame seeds | Iron, Vitamin E | 20g/day |
| Pork liver | heme iron | 50g/week |
| spinach | folic acid, iron | 100g/day |
| red meat | High-quality protein and iron | 100g/day |
3. Traditional Chinese medicine recommends dietary prescriptions for nourishing qi and blood
In the past 10 days, the following three traditional dietary remedies have been the most discussed among mothers:
1.Wuhong Tang: Stewed with red beans, red dates, red peanuts, wolfberry and brown sugar, suitable for drinking after the first week after delivery.
2.Angelica ginger mutton soup: The first choice for tonic in winter, 1-2 times a week. People with hot and dry constitution should use with caution.
3.Black rice and longan porridge: Best for breakfast, rich in anthocyanins and iron, can be paired with walnuts to increase nutrition.
4. Modern nutrition guide to iron supplementation
The latest research shows that when supplementing iron, you need to pay attention to the following scientific combinations:
| Boost iron absorption combination | Factors that inhibit iron absorption |
|---|---|
| Vitamin C + plant-based iron | Tea/coffee served with meals |
| Animal iron + green leafy vegetables | Consumption of high-calcium foods at the same time |
| Acidic environment promotes absorption | Excess dietary fiber |
5. Recommended recipes for replenishing qi and blood in a week
Based on recent popular sharing, we compiled a highly voted meal menu for replenishing qi and blood during lactation:
| Meals | Monday | wednesday | Friday |
|---|---|---|---|
| breakfast | Black sesame paste + boiled egg | Red bean and barley porridge + walnuts | Red dates and millet porridge + spinach |
| lunch | Tomato Beef Brisket + Purple Rice | Steamed seabass + broccoli | Stir-fried pork liver with carrots + rice |
| dinner | Yam Pork Ribs Soup | Seaweed egg drop soup + whole wheat bread | Angelica chicken soup (a small amount) |
| Extra meal | cherries+nuts | Dried longan + yogurt | Blueberries + cheese |
6. Precautions
1. Replenishing Qi and blood must be done step by step. Excessive supplementation may cause indigestion.
2. Different physical constitutions (such as dampness and heat, yin deficiency, etc.) need to adjust the combination of ingredients. In the past 10 days, the topic of traditional Chinese medicine has emphasized the importance of personalized conditioning.
3. If symptoms of severe anemia occur (hemoglobin <110g/L), you should seek medical treatment promptly. Food supplements cannot replace drug treatment.
4. Maintain a diverse diet. Long-term consumption of large quantities of a single ingredient may cause nutritional imbalance.
Replenishing qi and blood during lactation is a systematic project that requires a reasonable diet, adequate rest and moderate exercise. I hope that the structured data and popular content provided in this article can help mothers to scientifically regulate themselves and become a happy mother with full vitality and blood.
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