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Ce mananc ca sa am un laptic bun?

Mamicilor, va multumesc tare mult pentru toate sfaturile voastre! Va spun sincer ca ma simt mai linistita si…mai optimista acum. O rog zilnic pe Zora sa ma ajute cu alaptatul, iar ea micuta, imi transmite deocamdata ca nu poate, dar o scoatem noi la capat cumva. Sunt convinsa! Pana atunci, mi-am pus la cale planul de alimentatie, caci trebuie sa fac tot ce imi sta in putinta pentru a-i asigura micutei noastre laptele matern de care are atat de multa nevoie.

La capitolul alimentatie, schimbarile nu sunt majore, dar exista. Si va rog, mamicilor, haideti sa nu mai numaram caloriile in aceasta perioada, caci se pare ca ni se permit pana la 2700 kcal, deci avem de unde! :)) Bine, eu nu le voi putea consuma pe toate, mai ales ca dieta pentru ala[ptare e destul de bazica.  Super alimentele sunt cele care ar trebui sa ma salveze, asa ca ma incred in ele si le voi consuma responsabil pana va fi nevoie. Pe lista mea se afla in primul rand pestele (desi nu e favoritul meu), urmat de carnea de pui, legume si fructe cat curprinde! Nici de grasimi nu ma feresc, insa le consum pe cele bune, regasite in avocado, somon, ulei de masline si nuci. Acestea, integrate in compozitia lapticului, sunt extrem de sanatoase pentru cel mic. Dar de amidonul regasit in paine, cartofi, paste si orez ma cam tem in aceasta perioada. De aceea consum paste integrale atunci cand simt nevoia sa mananc asa ceva.  Sa va mai spun cum ma pregatesc in fiecare zi pentru a obtine un laptic bun? Evit alimentele ce pot contine pesticide sau alte chimicale, de aceea, aleg doar fructe si legume bio, si le consum doar pe cele de sezon pentru a evita acest risc. In rest stau departe de rosii, mazare, fasole, varza, conopida, broccolli, ciocolata, cafea, miere, alune si lista e destul de lunga. Insa, desi nu au mai ramas pe lista alimentelor bune pentru aceasta perioada foarte multe lucruri, consider ca paza buna trece primejdia rea. Nu vreau ca Zori sa aiba dureri de burtica din cauza mancarurilor nepotrivite.

Vitamina D este esentiala in aceasta perioada, deoarece ajuta corpul la absoarberea calciului. Si cum afara nu e soare, o buna sursa de vitamina D, multe dintre alimentele numarate mai sus contin aceasta vitamina. Tot pestele (somonul, tonul,sardinele) se afla in fruntea listei, urmat de galbenusul de ou, ficatul de vita, cerealele, nucile, merele si lactatele (eu nu beau lapte acum, insa iaurtul si branza de vaci sunt minunate).

Aceeasi intrebare ca data trecuta: voi cum v-ati descurcat cu alimentatia? Tot pentru mamicile din prima banca! 🙂

EN: Mums, thank you very much for all your advice! I honestly tell you that I feel calmer and… more optimistic! Today I was asking my Zora to help me as usual,  but she though she is sending signals  that she cannot help me anymore I trust that together we will succed. I am convinced! Until then, I devised my eating plan, because I must do everything that I can to provide to our little baby the milk that she needs so much.

Regarding the diet plan for this period, changes are not major, but they do exist. And please, mothers, let’s not count the calories during this time, because we allow up to 2700 kcal, so it’s ok! :)) I don’t think I will manage to eat them all but I’ll do my best.:) Super foods are those that should save me, so I will consume them daily. On the top of my list are fish (even if I don’t like it that much – especially the cold water fish), followed by chicken, vegetables and fruits! I choose good fats that include avocados, olive oil and nuts. These integrated into milk composition and are extremely healthy for baby. But I avoid bread, potatoes, pasta and rice during this period. If I feel the need for some pasta I eat the brown version of it. Let me say to you how  I prepare daily to get healthy milk for my baby. I try to minimize my exposure to contaminants in my diet I avoid foods that may contain pesticides or other chemicals, therefore, choose only organic fruits and vegetables, and I choose produce that’s in season in my area.

Otherwise stay away from tomatoes, peas, beans, cabbage, cauliflower, broccoli, chocolate, coffee, honey, nuts and the list is quite long. But while not remaining on the list of foods good for this time very much, I believe that security is better than cure. Dawn does not want to have tummy aches because of inappropriate food.
Vitamin D is essential during this period because helps my body to absorb the calcium. And as the sun outside is not a good source of vitamin D, many foods contain this vitamin counted above. All fish (salmon, tuna, sardines) are on the top of the list, followed by egg yolks, beef liver, grains, nuts, apples and dairy products.

The same question: What did you do in your case? I ask mostly new mums that I became  classmate with. 🙂