【坐月忙甚麼?】坐月時展開追奶生活
⭐追奶之餘不要給自己太大壓力
⭐保持心情輕鬆也有助發奶
#星期四食材
母乳媽媽地雷食物
哺乳之路不易走,好不容易才成功追到奶量,一不小心吃了有退奶作用的食物真是欲哭無淚!作為母乳媽媽定必有上網搜尋過「發奶食物」及「退奶食物」,然後發現「發奶食物」一大堆,例如魚湯、豆漿、花生豬腳、黑豆、木瓜、金針菜等等,甚至有珍珠奶茶!其實每人體質不同,對食物也會有不同反應,而且情緒對母乳分泌也有影響,中醫理論認為「婦人乳汁,氣血所化」,母乳由氣血而化生,氣血充盈自然能上奶,哺乳媽媽不妨做飲食記錄,看看哪些是屬於你的發奶/回奶食物。而以下五種食物,回奶作用較為顯著,哺乳媽媽要小心食用。
回奶食物:
麥芽、韭菜、乳鴿、豬肝、淡豆豉(中藥,與入廚用的豆豉不相同)
- 食用份量亦很關鍵,一般大劑量才會有明顯效果,如果誤吃幾口也不用擔心,有疑問宜諮詢註冊中醫師。
容易導致塞奶食物:
豬手、雞腳、滴雞精、花膠等
- 此類食物膠質比較重,容易令母乳變濃稠而導致乳腺堵塞。
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What should breastfeeding moms avoid eating
Breastfeeding is not easy. A mother might spend some time producing a consistent amount of milk, but the moment she accidentally consumes food that might decrease the milk flow, all her efforts are wasted!
Breastfeeding moms may search for ‘foods that boost milk production’ and ‘foods that decrease breast milk supply’ on the Internet, and they might read about milk-boosting foods such as fish soup, soymilk, braised pig trotter with peanut, black bean, papaya, citron daylily, and even bubble milk tea!
Since everyone has different body constitutions, every individual will react to foods differently. Emotions can also affect the production of breast milk. Chinese Medicine theories believed that qi and blood can affect the production of a woman’s milk.
With an abundance of qi and blood, milk production will increase. Hence, it is vital for breastfeeding moms to keep track of their diets, and check if the types of food taken can increase or decrease the milk supply.
Here are five types of foods that can reduce the milk production, so breastfeeding moms, please take note.
Foods that can decrease milk supply:
- malt, chives, squab, pork liver, and light fermented soy bean (which is a type of Chinese Medicine; different from the fermented bean used in regular cooking)
- eating a large amount of the ingredients above would have an impact on the milk production, but having them in a small quantity is still acceptable. Do consult licensed and registered Chinese physicians to learn more.
Foods that can easily clog the milk duct:
- pig trotter, chicken feet, chicken essence, and fish maw
- these ingredients can thicken the breast milk and clog the milk duct.
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#女 #孕婦
同時也有26部Youtube影片,追蹤數超過254萬的網紅japanesestuffchannel,也在其Youtube影片中提到,Freeze dried food maker Amano Foods 'Miso Katsu'. Katsu is pork cutlet. Miso Katsu is Nagoya prefecture's speciality and it uses miso(fermented soybea...
「fermented foods」的推薦目錄:
- 關於fermented foods 在 CheckCheckCin Facebook 的最讚貼文
- 關於fermented foods 在 營養初 Nutrue - 營養師杯蓋 Facebook 的精選貼文
- 關於fermented foods 在 GIGAZINE Facebook 的最佳解答
- 關於fermented foods 在 japanesestuffchannel Youtube 的精選貼文
- 關於fermented foods 在 japanesestuffchannel Youtube 的最佳解答
- 關於fermented foods 在 kottaso cook【kottaso Recipe】 Youtube 的最讚貼文
fermented foods 在 營養初 Nutrue - 營養師杯蓋 Facebook 的精選貼文
【壓力大試試這些食物】#營養師杯蓋
給那個「壓力山大」的朋友看看🙌🏻
壓力與生活習慣以及環境息息相關
飲食只是其中一小部分
不過杯蓋查了一些關於抗壓食物的資料
這邊分享給大家
希望能幫上忙💪🏻💪🏻💪🏻
壓力大可以試試看這些食物
●抹茶
抹茶有茶胺酸,研究顯示,可以降低壓力指標(唾液中alpha-amylase)的濃度。
參考文獻: Stress-reducing effect of cookies containing matcha green tea: essential ratio among theanine, arginine, caffeine and epigallocatechin gallate
●魚類(鮭魚、鮪魚)
富含omega3脂肪酸,除了與心血管疾病預防有關,也與抗焦慮及憂鬱有關。
參考文獻:
1. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms
2. Dietary intake of fish and PUFA, and clinical depressive and anxiety disorders in women
●優格、優酪乳
發酵食品,富含益生菌,與腸道健康息息相關,而腸道健康透過「腦腸軸」又可以直接影響到情緒。
參考文獻:Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry
●堅果
間果富含omega3脂肪酸、維生素E以及礦物質鋅,與健康息息相關。
參考文獻:Relationship between Vitamin Intake and Depressive Symptoms in Elderly Japanese Individuals: Differences with Gender and Body Mass Index
●大蒜
大蒜中的硫化物,動物實驗發現,可能與舒緩壓力有關。
參考文獻:
Garlic (Allium sativum) improves anxiety- and depressive-related behaviors and brain oxidative stress in diabetic rats
●洋甘菊茶
洋甘菊茶富含芹菜素,芹菜素是一種類黃酮類,具抗氧化的作用,研究顯示與改善睡眠以及壓力調適有關。
參考文獻:Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial
●內臟類食物
內臟類食物富含維生素B群,B群與神經傳遞物質(多巴胺、5羫色胺酸)生成有關,也與情緒調節有關。
(平常肉吃太少,補充B群也可以)
參考文獻:A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals
●貝類(蛤蜊、牡蠣)
富含牛磺酸,與神經傳遞物質(多巴胺)生成有關,進而幫助情緒調節;而其中的礦物質鋅,也與情緒調節有關。
參考文獻:Antidepressant effect of taurine in chronic unpredictable mild stress-induced depressive rats
●雞蛋
雞蛋除了富含蛋白質,其中膽鹼含量也很高,與腦部發育有關,可以幫助調節情緒。
參考文獻: Supplemental dietary choline during development exerts antidepressant-like effects in adult female rats
以上是杯蓋整理的資料,大家有任何想看的主題,都歡迎留言給杯蓋,杯蓋會努力整理!
👉🏻右滑👉🏻還有加碼圖文可以看唷!
_
如果喜歡杯蓋的圖文,歡迎請杯蓋喝杯咖啡,小額贊助杯蓋,成為杯蓋創作的動力,右滑可以看看贊助方法唷!!!
▶️標記、分享給需要的朋友
▶️追蹤 @Nutruelife
▶️營養初、營養吃、營養師,讓健康飲食的生活從這開始吧!
_
#營養初 #營養 #營養師 #健康 #飲食 #健康飲食 #均衡飲食 #熱量控制 #熱量 #卡路里 #nutrition #壓力
fermented foods 在 GIGAZINE Facebook 的最佳解答
健康的なはずの発酵食品が人体に危害を及ぼす場合とは?(2019)
https://gigazine.net/news/20191214-fermented-foods-harmful/
fermented foods 在 japanesestuffchannel Youtube 的精選貼文
Freeze dried food maker Amano Foods 'Miso Katsu'. Katsu is pork cutlet. Miso Katsu is Nagoya prefecture's speciality and it uses miso(fermented soybean paste) for sauce. It's very rich taste! It's amazing that the beef cutlet appears from brown square thing when you pour water, isn't it?
#japanesestuffchannel, #freezedriedfood, #asmr
fermented foods 在 japanesestuffchannel Youtube 的最佳解答
Do you know Natto? Natto is fermented soybeans. This time, I show you Japanese traditional type natto which wrapped in straw. Natto has a strong smell and sticky texture, so even Japanese either love or hate it. Tonjiru is popular miso soup. Ton means pig, jiru means soup. It cooked with pork and many vegetables(carrot, great burdock, radish, leek and so on). The freeze dried tonjiru is 711 food. Natto and Miso soup is one of typical breakfast in Japan.
#japanesestuffchannel, #natto, #711food
fermented foods 在 kottaso cook【kottaso Recipe】 Youtube 的最讚貼文
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Thank you for watcting
I want to deliver delicious Japanese-food recipes to the world
●酒粕:活性ヘプチド、ビタミン、ミネラル、食物繊維が豊富で特に必須アミノ酸が全て含有されています。
ガンやインフルエンザなどウイルスを撃退するナチュラルキラー細胞を活性化させ免疫力を高められる働きがあり、生活習慣病予防の為に欠かせない食材と言われ、酒粕が入っている甘酒は飲む点滴と言われているくらいです。
● Sake Kasu (Sake lees): It contains rich active peptides, vitamins, minerals, dietary fiber, and contains all essential amino acids. It has the function of activating natural killer cells that fight off viruses such as cancer or influenza, and can improve immunity as well. it is said that it's an essential ingredient for preventing lifestyle-related diseases. Amazake (Sweet Sake) which is containing sake lees is called nutrition drink.
●鮭:天然色素アスタキサンチンが抗酸化物質の中で最も高いと言われ免疫力を高めてくれます。
● Salmon: The natural pigment astaxanthin is contained the highest among antioxidants and enhances immunity.
●パプリカ:抵抗力と免疫力を高めてくれるビタミンCがピーマンの倍以上あり栄養満点です。
● Paprika: VitaminC, which enhances resistance and immunity, is twice more than the amount of green peppers, and so it is nutritious.
●生姜:シンゲロールという成分を含みウイルスを殺菌する働きや、血行促進をして体を温める効果あります。
● Ginger: It contains the component called singerolhas and it has an effect of disinfecting viruses and promotes blood circulation to warm the body.
●にんにく:非常に強い殺菌力があると言われているアリシンが含まれています。
● Garlic: It contains allicin, which is said to have very strong bactericidal activity.
●味噌:発酵食品は体内の酸化防止や殺菌効果、消化を助ける整腸効果があります。
● Miso: Fermented foods have antioxidant and bactericidal effects in the body, and have an intestinal function that helps digestion.
●きのこ:免疫機能を高め、腸内環境を整えてくれます。
● Mushrooms: Improve immune function and prepare intestinal environment.
●人参:カロテンが豊富に含まれており、強力な抗酸化作用があります。また口やのど、鼻、肺、胃、腸などの粘膜を健康に保ち、体内に侵入するのを防いでくれます。
● Carrot: It is rich in carotene and has a strong antioxidant effect. It also keeps the mucous membranes of the mouth, throat, nose, lungs, stomach and intestines healthy and prevents the virus from entering the body.
【材料(ingredients)】4人前
●サーモン切り身[Salmon]:4切
●キャベツ[Cabbage]:1/4玉
●たまねぎ[Onions]:1/2個
●にんじん[Carrot]:1/2本
●しめじ[Shimeji]
●えのき[Enoki]
●パプリカ[Paprika]
●酒粕[Sake lees]:50g
●生姜[Ginger]:2片
●にんにく[Garlic]:小さじ1
●味噌[Miso]:山盛り大さじ1
●お酒[Sake]:大さじ1
●みりん[Mirin]:大さじ2
●塩コショウ[Salt & pepper]
●バター[Butter]:30g
●水少々[water]
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⇒kossarisyuntaso@gmail.com
#こっタソの自由気ままに #コロナ予防レシピ #新型コロナ対策 #酒粕レシピ #免疫力アップ食材 #風邪予防 #インフルエンザ予防 #武漢肺炎 #Coronavirus #COVID-19 #ご飯のおかず #ビールのつまみ #最強の男飯 #garicrice #こっタソレシピ #男飯レシピ #ずぼら飯 #男の料理 #ビールのお供 #こっタソ居酒屋 #おかず #こうちゃん特製 #居酒屋メニュー #おつまみ #晩酌 #酒の肴 #簡単レシピ #弁当 #bento #recipesfordinner #mukbang #下厨房 #男子ごはん #マツコの知らない世界 #먹방