In a day nursing mother should:
1,200 g of meat, poultry or fish;
2.350-500 grams of vegetables (of which potatoes are not more than 200 g);
3.250-300 g of fruit;
4.200-250 g of cereals, cereals, wholemeal bread;
5.500-800 g of fermented milk products (kefir, yoghurt, sour cream);
6.120-170 g of cottage cheese and cheese;
7.1 EGG;
8.25 g of butter;
9.15 g of vegetable oils (sunflower, corn, olive).
Meat
An indispensable product during lactation, but do not get carried away. Our grandmothers believed that if you overeat meat, milk becomes less. Alternate different varieties: beef, low-fat pork, tongue, chicken, turkey, rabbit. Very well compensates for the deficiency of iron beef liver.
Souffle from the liver
Take:
0.5 kg of beef liver
300 g cabbage
3 carrots
1 onion
3 eggs
0.5 cups of milk
50 g sour cream
salt, pepper - to taste
vegetable oil
soda
Preparation:
Liver pass through a meat grinder. Salt and pepper. Shred cabbage, onions and grated carrots to put out under the lid.
Beat eggs with milk. Combine all ingredients, add soda at the tip of the knife, mix well. Put in a greased form. Bake for 20 minutes in the oven at 180 ° C. Shortly before the readiness to pour sour cream, bake for another 5 minutes.
A fish
Replace meat with seafood and fish at least 1-2 times a week. If the skin on the nipples is too dry, eat sea fish as often as possible.
Fish and vegetable puff
Take:
300 g salmon fillets
400 g fillets of any white fish (cod, perch, pike perch)
2 table, spoons of ground breadcrumbs
100 ml cream
2 eggs
2 table, spoons of starch
salt
100 g carrots, chopsticks
100 g of green beans
1 chopped onion
lemon
vegetable oil
dill
Preparation:
Prepare minced meat. It is better not to mix red and white fish, but rotate one by one. Mix the minced meat from the salmon with the beaten egg, add 50 ml of cream and 1 table. spoon of breadcrumbs and starch. Salt, add half the bulb and part of the dill. The same is repeated with minced meat from white fish. Lubricate the form with oil. Put on the bottom of minced meat from salmon, on top - green beans. The second layer is ground meat from white fish, from above carrots. Finish everything with a layer of minced fish. Lubricate the top with an egg. Bake for 40-45 minutes in the oven at 175 ° C. Before serving, if desired, pour lemon juice or decorate with a slice of lemon.
Groats, cereal dishes
The best source of B group vitamins, supporting the nervous system, and PP - nicotinic acid, responsible for the work of the intestine. Buckwheat, oats, wheat reduce fatigue due to the presence of minerals: potassium, phosphorus, magnesium. It is believed that millet promotes the production of milk, prevents hair loss in nursing.
Millet casserole
Take:
4 glasses of milk
1 cup of millet
1/2 tea. tablespoons of salt
3-4 table, spoons of sugar
2 eggs
250 g prunes
Preparation:
In the form of pour cold milk, sprinkle washed millet, add salt, sugar, put in the oven at 250 ° C, after boiling lower the temperature to 100 ° C. When millet almost absorbs milk, add a lightly beaten egg, squeeze prunes all over the surface of the casserole, put butter pieces on top.
Vegetables, greens
Of great importance is the way in which these products are prepared. For example, frying vegetables in a lot of oil before filling them in soup makes the dish more caloric and less useful. Too long heat treatment destroys most vitamins and reduces the nutritional value of vegetables. Often eat salads from raw vegetables, fresh herbs. And the recipes for hot dishes should be chosen according to the principle: the shorter the cooking time, the better.
Pumpkin soup
Take:
1-1.5 kg of pumpkin
1 glass of cream
salt
pepper to taste
Preparation:
Pumpkin cut into pieces (do not cut the peel), pour boiling water and cook for 15-20 minutes. Remove from heat, grind in a blender, pour in cream, salt, pepper. You can add directly to the plate pieces of chicken breast or sprinkle with croutons.
Fruits and berries
Contain not only a mass of vitamins, but also the rough dietary fibers necessary for the proper functioning of the intestine. It is better to choose seasonal fruits growing in your area. Exotic fruit, try a little bit to follow the reaction of the child.
Beverages
The best drink for a nursing mother is clean drinking water. You need to drink exactly as much as you want. Excess fluid, poured into the body through the force, most likely, is transformed into edemas, and not into additional portions of milk. But do not delay the quenching of thirst "for later." If you want to drink, put off all the important troubles, stop and drink, otherwise the liquid for milk production will be obtained by dehydration of other organs, for example ... of skin.Even two hours of dehydration is enough, so that on the face of the nursing mother appeared milies: white pimples that occur when there is a lack of moisture in the skin.