Dairy cereals help mothers have a plentiful source of milk

You already know the amazing benefits of breastfeeding. In fact, not every mother has enough milk to breastfeed. Therefore, you can use dairy cereals to help increase the amount of milk and meet the nutritional needs of your baby.

It is important to follow a healthy diet while breastfeeding. This will give you the energy your body needs to take care of yourself and your baby. What's more, eating healthy foods can help you control your weight effectively while still having enough milk to breastfeed .

Breast milk is a valuable source of nutrients

Except for vitamin D, breastmilk contains all the essential nutrients and minerals that your baby needs for full development in the first six months of life. In 28ml of breast milk provides about 19-23 calories, protein accounts for 3.6 - 4.8%, fat 28.8 - 32.4% and fiber 26.8 - 31.2%. the rest is mainly lactose. Unlike formula , the caloric and nutritional content of breast milk can vary depending on the mother's diet and many other factors.

In fact, if your diet does not provide all the necessary nutrients, it will more or less affect the quality and quantity of breast milk . Additionally, the nutrient content of breast milk changes even during each feed you breastfeed and throughout the time you breastfeed.

When a baby is first fed, milk is usually clear because it contains a lot of water to help quench the child's thirst. After that, the milk will be denser, richer in fat and richer in nutrients. Compared with colostrum, in 28 ml of final milk the amount of fat can be 2-3 times higher than the calories. Therefore, you should let your baby dry milk from one breast before moving to another breast so that he / she has all the necessary nutrients in each feeding.

What are dairy grains?

Healthy cereals are nutritious foods for mothers who breastfeed their babies, helping postpartum mothers produce more milk, to meet the nutritional needs of their babies. In addition to this effect, dairy cereals also add many essential nutrients to the body.

Popular dairy cereals

Whole grains are very nutritious for nursing mothers, and are believed to have hormone-supporting properties in the production of breast milk. In the West, the most common grains used to increase breast milk secretion are oatmeal and barley. In addition, use brown rice, oatmeal crackers and whole grain foods.

1. Oats, oatmeal

Oats contain protein, vitamins, high levels of iron, zinc, manganese, and calcium and excellent sources of soluble fiber. Oats contain B vitamins that help boost energy, elevate mood and fight exhaustion, anxiety, stress and depression. Eating a bowl of oatmeal helps you relax effectively.

In addition, oats also contain substances such as saponins, phytoestrogens, beta-glucan ... that have a positive effect on hormones related to breast milk secretion.

You can take oats in the following forms:

Oatmeal / porridge:  Eating oatmeal / porridge is the most common way to include oats in your daily postpartum diet. Many mothers notice an increase in milk production after eating a bowl of oatmeal / porridge per day.

Oatmeal drink:  Mix one teaspoon of oatmeal with one cup of boiling water. You can add cinnamon and honey to suit your taste. In addition, you can add dairy herbs like fennel seeds to help increase milk production.

Oat Soup:  Instead of rice or porridge, you can eat oat soup.

Oat bread: Use wholegrain bread for breakfast or midday snack.

Oat Biscuits: It's no surprise that oats are a popular ingredient in cookies. You can use oatmeal biscuits as a snack or as a dessert.

2. Barley

Barley is a good source of beta-glucan, which helps to increase prolactin, the pituitary hormone that helps increase lactation. You can use barley as a flour, cook porridge, stew with chicken or use barley bread.

3. Brown rice

For mothers wishing to lose weight after giving birth but still want enough milk for their babies, they can use brown rice milk-healthy cereals . Brown rice is one of the high-fat whole grains that provide the body with the calories needed to create the best quality milk for your baby. If you are cutting the amount of animal fat in your daily diet to lose weight after giving birth , brown rice is the right choice for you. You can eat brown rice or drink brown rice juice.

4. Legumes

Beans are a group of foods that are rich in iron, especially dark beans like black beans and kidney beans. Beans are an excellent source of nutrients for breastfeeding mothers, especially vegetarians. Ancient Egyptian women know how to use green beans as a cereal to increase lactation.

Chickpeas are a nutritious food high in protein and phytoestrogens that increase lactation. This is a popular food in Mediterranean and Middle Eastern cuisine. In addition, legumes such as lentils, peas, and black beans are also good for breastfeeding mothers.

5. Nuts

Nuts such as almonds, walnuts, flax seeds, chia seeds, sesame seeds ... are also beneficial grains that nursing mothers should add to their daily diet.

Sesame seeds (sesame seeds) are rich sources of calcium, phytoestrogens and phytoestrogens that are very good for breastfeeding mothers. Calcium plays an important role in the development of the child's bones and teeth as well as the health of the mother. You can use white sesame seeds, black sesame seeds in dishes or use sesame oil.

Almonds: This nut is rich in vitamin E, omega-3, protein and calcium which are good for nursing mothers. Many nursing mothers choose to eat almonds or drink almond milk to increase the sweetness of the milk and increase breast milk production.

Flaxseed: Like sesame seeds (sesame seeds), flaxseeds have phytoestrogens that positively impact breast milk production. Flaxseeds are low in carbohydrates, but contain essential fatty acids such as omega-3s and lignin and fiber (soluble and insoluble). These two types of fiber not only help slow the absorption of sugar into the bloodstream, help the digestive system stay healthy by reducing constipation, colon problems, and regulating the body's metabolism.

Chia seeds: Very rich in protein, fiber and omega-3 fats that help lactating mothers increase metabolism, increase breast milk secretion. In addition to reducing fat absorption, chia seeds also have the effect of softening stool, effectively fighting constipation. You can add chia seeds to smoothies, yogurt or in cakes.

Pumpkin seeds (Pumpkin): Also a good source of omega-3 fatty acids, plant proteins and dietary fiber. Omega-3 fatty acids are very important for the development of the nervous system and brain of the baby. It is also a natural source of DHA and alpha-linolenic acid that is great for nursing mothers. You can eat pumpkin seeds as snacks in addition to baking ingredients.

The secret to increasing milk production

In addition to adding dairy cereals to your daily diet, you should pay attention to the following to ensure the quality of your milk supply and always have enough milk to breastfeed.

Add vitamin D, vitamin B12, and omega-3 to your diet every day

Feed your baby more often and take longer with each feed

Do not breastfeed extra formula if the mother still has breastmilk for the baby

The diet should be full of vegetables, fruits and fruits because they are a rich source of iron, vitamin C, antioxidants, fiber ...

Abstain from alcohol, beer, alcoholic beverages, and caffeinated beverages

Eat a variety of foods: priority, beef, salmon, eggs, whole grains , cereals ...

Get enough sleep

Drink enough water

Keep the spirit always comfortable, avoid stress

Proper care of the breasts to limit blockages of breast milk causing mastitis

If your baby doesn't finish feeding after each feed, you can pump the milk out to store it for later use.