Encyclopedia of postpartum weight loss - diet

Now: Encyclopedia of postpartum weight loss - diet
Mummy in the heat of the post-natal Control, must be adequate intake of calories, especially when breast-feeding, let alone the lack of various nutrients. If it is perhaps also a full-time mother at home cooking their own food intake to control calories, but eating food Mummy may be too high calorie intake. To address this situation, where we recommend the following for a number of food so that their mother did not eat healthy fat:

1. More vegetables:

Multi-fiber vegetables, not only need to spend more time chewing and vegetables into the stomach at the same time, inflation will absorb moisture, it is easy to stomach so that there is a sense of satiety.

2. Less oil, less seasoning:

Dried noodles, add noodles in the face of the oil will taste better, but also relatively high heat; soup starch not only will join the cream, salt, and other high-calorie food; high oil cooking food, such as the Chinese starch The dishes, but also implied a very high heat. By the same token, is also a less-fried magic touch for food.

3. To change the order of eating:

Since the vegetables will be encountered swelling water, so easy to have a stomach flu satiety, so Mommy can have soup, vegetables to eat the food, then eat rice, flour and protein.

4. Meals from time to time, quantitative:

Do not eat breakfast or eat two meals a day, will reduce the body's metabolic rate, to postpone the effect of weight loss; ailing or do not eat a meal, but because the body of the message received hunger, but will eat More, they must be regularly eat three meals a day. However, because of the activities during the day than at night, so breakfast and lunch intake of weight up to come at night to reduce the activity, the dinner would also reduce the intake.

5. Slow rise in blood sugar choice of food:

If the speed of the rise in blood sugar very quickly, will stimulate the secretion of insulin, blood glucose into fat storage in the form of the body cells. In general, cake, cookies, candy, sugary drinks, such as food would quickly rise in blood sugar, white rice and white bread and brown rice, Pei Yami By comparison, sugar or index higher. Vegetables and fruits are naturally low glycemic index food on the list of Hello!

To a balanced intake of various nutrients:
Fruits and vegetables, carbohydrates, protein, fat and other nutrients are required intake, but the amount of fruits and vegetables should be the highest. Many people to eat carbohydrates, protein diet approach to weight loss, but the main function of the protein responsible for the maintenance organizations, also the mother breast-feeding infants to provide adequate milk, so do not eat carbohydrates not only mother's milk supply The long run may lead to poisoning, such as one hazardous to their health.

This is: Encyclopedia of postpartum weight loss - diet.



现在介绍：产后减肥大全 —— 饮食
产后妈咪在热量的控制上，必须要摄取足够的热量，尤其是喂母奶时，更不能缺少各种营养素。如果是全职妈咪或许还能在家中自行烹煮食物，控制摄取热量，但外食妈咪可能有食物热量摄取过高的问题。针对这个状况，这里为大家推荐以下一些食物，让妈咪们吃得健康又不胖：

1. 多蔬菜：

蔬菜纤维多，不仅需要花较多的时间咀嚼，同时蔬菜进入胃之后，会吸收水分膨胀，很容易使胃有饱足感。

2. 少油、少调味料：

干面、汤面中添加的油会让面的口感更好，但是热量也相对较高；浓汤不仅勾芡，也会加入奶油、盐水等热量高的食材；高油烹制的食物，例如中式勾芡的菜肴，也隐含很高的热量。同理，油炸物也是少碰为妙的食物。

　 3. 改变进食顺序：

由于蔬菜遇到水会膨胀，容易使胃有饱足感，因此，妈咪们可以先喝汤、吃蔬菜类的食物，最后再食用饭、面与蛋白质。

4. 三餐定时、定量：

早餐不吃，或是一天只吃两餐，会让身体的新陈代谢率降低，延缓减重的效果；或是忍着某一餐不吃，但身体因为接受到闹饥荒的讯息，反而会吃得更多，所以一定要定时吃三餐。不过，由于白天的活动量较晚上高，因此早餐与午餐摄取的份量最多，到了晚上活动度降低，晚餐的摄取量也要降低。

5. 选择血糖上升速度慢的食物：

血糖上升的速度若很快，会刺激胰岛素分泌，将血糖转变为脂肪的形式储存在身体细胞中。一般来说，蛋糕、饼干、糖果、含糖饮料等食物会使血糖快速地上升，而白米饭与白面包与糙米、胚芽米相较之下，升糖指数也较高。而蔬菜水果自然也在升糖指数低食物的名单之中啰！

要均衡摄取各类营养素：
蔬菜水果、碳水化合物、蛋白质、脂肪等各类营养素都须摄取，但蔬菜水果的份量应占最高。不少人以不吃碳水化合物，只吃蛋白质的方式来减肥，但蛋白质负责的功能主要在修护组织，也让哺乳的妈咪提供婴儿充足的奶水，因此不吃碳水化合物不仅无法供应母奶，长期下来还可能导致酮中毒等危害身体健康的结果。

这是：产后减肥大全——饮食 的方法。