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5 Superfoods You Should have while Breastfeeding


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Breastfeeding motherhood ke liye one of the most beautiful phase hai. Aur ye one of the most demanding bhi hai. Apke baby ke birth time par aapke hormones increase hote hain. Apne baby ke liye apke mann me lots of love hota hai. Wahin aap apne baby ko Breastfeeding karane ka milk produce ke liye bhi ready hote hain.

5 Superfoods You Should have while Breastfeeding

Jab aap apne baby ko Breastfeeding karate hain to naturally aap jyada hungry bhi hote hain. Aap tired bhi eel karte hain. Kyonki ab apki body ko milk banane ke liye jyada calories ki jarurat hoti hai.

Aise time me apko nutrient-rich food ki jarurat hoti hai. Tab apko body ko vital aur healthy rakhne ke liye diet ka dhyan rakhna hoga. Apki body ki jarurat ke liye apko fats, nutrients, minerals aur vitamins, antioxidants ko diet me add karna hoga.

Importance of eating the right food during breastfeeding:

Ek baby apke breast milk se all nutrition leta hai. Chahe apki diet balance ho ya na ho. Waise aise waqt me right food lene ke many reasons hain-

Apke baby ke liye apke breast milk ki quality aur quantity best hona jaruri hai. Ye dhyan rakhen ki apka baby apke nutrients se pura nutrition le rha hai ya nahi. Apni diet ko nutrients-rich diet banaye jo apke aur apke baby ke liye sufficient ho.

Apki life me aane wale newborn ke liye apme more strength aur stamina hona chahiye. Uski care karne ke liye apme inka hona ek strain aur demand dono hain. Aapki body full time is time ke liye ready honi chahiye.

Superfoods:

Ye aise foods hain jo generations se apni nutrient values ke liye jane jate hain. Saath hi ye banane me easy, quick aur everyday use wali recipe hain.

1. Low-fat dairy products:

Dairy products me rich calcium hota hai. Jab apka baby feed karta hai to apke brest milk se use calcium milta hai. Isliye apko apni diet rich calcium leni chahiye. Jisse uski calcium ki need puri ho sake. Milk body ko Vitamin D provide karta hai.

Low-fat dairy products apko extra pounds gain se bhi nijat dilate hain. Breastfeeding karane wali mothers ke liye dairy products bahut important hote hain. Inse milne wale minerals apki bones ko bhi strong bante hai. Ye apko long-time hunger se bhi dur rakhte hain.

Apko daily dairy products ke 3 cup apni diet me shamil karna jaruri hai. Jaise paneer, curd aur milk.

Recipe of Sooji milk:

Ye summers aur winters dono me lena great hai.

Ingredients-

Low fat milk-1 cup

Roasted sooji-3 tablespoons

Sugar- 1.5 teaspoons or to taste

Almonds- 2-3 finely chopped

Raisins- 4-5

Method:

Ek pan me low fat milk warm karen. Isme roasted sooji add karen. Ab isme taste ke anusaar sugar daalen. Flame medium rakhen. Jab tak sooji milk me full absorb na ho jaye. Ab solution thick ho jane par isme almond aur raisin add karen. Ab 1 boil aane par gas off kar den. Ab ise 2-3 minutes rakh den.

Aap option me rice kheer, oats aur daliya bhi bana sakte hain.

Recipe of Mixed Vegetables with Paneer and grated cheese:

Ingredients-

Paneer- 100 gms-cut into thin long pieces

Carrots- 1

Potatoes- 1

Capsicum- 1

Baby corn- 2-3 pcs

Onion- 1 big

Tomatoes- 2 medium- finely chopped

Garlic pods- 5-6-crushed to paste

Salt- to taste

Turmeric- 1 tsp

Jeera(cumin) powder- 1/2 tsp

Cumin seeds- 1/2 tsp

Grated cheese and coriander leaves for garnish

Method-

  • Sabhi vegetables ko thin and long pieces me cut karen.
  • Ek pan me oil len aur garm karen.
  • Ab isme cumin seeds daalen aur crackle hone den.
  • Isme onion aur garlic add karen.
  • unhe saute karen jab tak golden brown na ho jaye.
  • Ab isme tomatoes add karen.
  • Aur ise medium flame par tarka ready hone tak warm karen.
  • Another pan me sabhi mixed veggies bhun len.
  • Jab tak wo soft aur color change na ho jaye.
  • Iske baad salt, turmeric aur jeera powder daalen.
  • Medium flame par 2 minutes cook karen.
  • Veggies pakne ke baad unko tarka me add karen.
  • Ab 5-8 minute cook karen medium flame par.
  • Isme paneer pieces add karen.
  • Inko lightly mix karke 2-3 minutes cook karen.
  • Ab flame off kar den.
  • Serving se pahle coriander leaves aur grated cheese se garnish karen.
  • Fruit yogurt or vegetable raita bhi nice option hain.

2.Oats:

Oats iron ka great source hai. Jo apko postpartum(after pregnancy) recovery ke liye jaruri hai. Childbirth ke waqt mums me blood lose ho jata hai. Isse iron deficiency ho jati hai aur breastmilk bhi low produce hota hai. Daily 1 bowl oats na sirf milk production increase karta hai balki saath hi other benefits bhi deta hai.

Ye apko full day energy provides karta hai. Ye rich in fiber hota hai. Isse apke bowel(kabj) movements me help karta hai. Oats nutrients se loaded hota hain. Isliye breast milk ko bhi increase me help milti hai.

Recipe of oats kheer-

Apke din ki start ke liye ye dish great hai. Ye apke liye day or evening snacks bhi hai. Ye bahut delicious aur filling hota hai. Agr oats ko kuch der banakar rakh den to ye heavy ho jata hai. Iske liye aap isme aur milk add kar sakte hain.

Ingredients-

Oats- 1/2 cup

Sugar- 2 tsp

Ghee- 1/2 tsp

Milk- 1/1.5

Almond- 3 to 4

Raisin- 3 to 4

Cardamom powder- a pinch

Method-

  • Ek pan len. Isme slow flame par ghee warm karen.
  • Ab isme oats add karen aur roast kar len.
  • Jab tak slightly brown ho jayen.
  • Milk, cardamom powder aur sugar add karen.
  • Constantly chalate rahen.
  • 5 minutes baad mixture thick hona start ho jayega.
  • Ab isme almonds aur raisin add karen.
  • 1 minutes aur cook karen.
  • Ab flame off kar den.
  • Hot ya cold as per taste serve karen.

3.Brown rice:

Brown rice carbohydrates ka rich source mana jata hai.

Ye new mums ko need ke hisab se enrgy provide karte hain. Isse mums active rahti hai. Ye apke baby ko quality milk dene me bhi help karta hai. Simply aap white rice ko replace kar brown rice add karen. Ab aap khud difference dekhen.

Recipe of Brown rice Pulav-

Ye advise di jati hai ki brown rice cook kartne ke baad waqt rice ka excess water ko drain karen.  Is method se less starchy, light aur healthy apko milta hai.

Ingredients-

Water- 1/1.5 cups

Salt- 1/2 tsp

Uncooked onions- 1/1.5 cup

Minced garlic- 1/2 tsp

Sliced carrots- 2

Sliced mushrooms- 2 cups

Chickpeas- 2 cups

Beaten eggs- 2(optional)

Ground black pepper- 1/2 cup

Fresh chopped parsley- 1/4 cup

Chopped cashews- 1/4 cup

Method-

  • Water ko boil karen. ab isme rice add karen.   
  • pot ko cover kar den.
  • rice ko tender hone me 40-45 minutes lagte hain.
  • another pan me medium flame par butter warm karen   
  • add onion aur soft hone tak cook karen 
  • ab garlic, salt, carrot add karen aur 5 minutes aur cook karen   
  • now add mushrooms aur cook 10 minutes   
  • iske baad chickpeas add karen cook 1 minutes end me eggs add karen aur eggs fully cook hone den
  • remove heat aur pepper, nuts aur parsley add karen
  • cooked rice aur veggie-egg mixture spoon add karen 
  • ab ise achi tarh mila len 
  • serve karne se pahle soy sauce add karen.

 

4.Eggs:

Young mums busy rahti hain. Isliye wo ya to apna meal skip kar deti hain ya incomplete meal leti hain.  Iske karan fir wo baad me khana khati hain tab unka weight gain hone lagta hai. Aap apna day eggs se start karen. Eggs proteins ke rich source hote hain. Eggs only energy-rich source hi nahi balki ye apke stomach ko full bhi rakhte hain. Aap breakfast me boiled ya scrambled eggs le sakte hain. Eggs salad ek another good option hai.

 

Recipe of egg curry-

Ye great curry hai jise aap biryani ya chapattis ke sath kha sakte hain.

 

Ingredients-

Boiled eggs- 4

Cubed potatoes- 2

Minced onions- 2-3 large

Minced tomatoes- 2-3 large

Cumin garlic paste- 2 tsp

Cumin seeds- 1 tsp

Turmeric- 1/1.5tsp

Salt and pepper- to taste

Coriander leaves and garam masala for garnish

 

Method-

  • Pressure cooker me some oil len and heat it.
  • Add cumin seeds aur crackle hone den.
  • Now add onions paste aur ginger, garlic.
  • Mixture golden brown hone tak saute karen.
  • Tomatoes add aur paste dark hone tak stir karen.
  • Starts leave oil.
  • Ab boiled eggs cut karen same pieces me aur serving dish me arrange karen.
  • Salt, turmeric powder, cumin powder aur pepper powder masala me add karen.
  • Mix it well.  Now add some water aur cooker me potatoes daale aur lid laga den.
  • 15 minutes cook karen medium flame par.
  • 2-3 whistles aane den.
  • Flame off kare, open lid aur steam leave karen.
  • Boiled eggs par ye curry pour kar den.
  • Serve karne se pahle coriander leaves aur garam masala se garnish karen.

 

5.Whole-wheat Bread:

Apke baby ki growth ke liye folic acid apki body ke inside aur outside essential part hai. Ye apke little one ki healthy growth me helpful hai. Ye apko bhi energetic rakhta hai. Bread whole grains se bani hoti hai. Ye iron, carbohydrates aur folic acis ka rich source hai. Jab aap post delivery ise apni diet me add karte hain to ye apko full energy provide karti hai. Whole wheat apki body ko essential fiber provide karti hain. Isse apka bowel function bhi normal rahta hai. New mums ki constipation ki complaint raahti hai.

 

Recipe of Egg/Paneer and whole bread sandwich

Ye fiber loaded wholesome mini meal ya breakfast ka option hai.

 

Ingredients-

Toasted whole wheat bread slices- 2

Sliced boiled egg- 1 or Paneer slices- 2-3

Butter- 1 tsp

Sauce- 2 tsp

Lettuce leaves- 2

Sliced raw veggies- cucumber and carrot

Thin and long sliced onions- 2

Garam masala, Chaat masala. Salt, pepper and green chilies to taste

 

Method-

  • Tava toaster me butter use kar bread ka toast bana len.
  • Pan me onions brown hone tak saute karen.
  • Ab isme salt, garam masala, chaat masala, pepper aur green chilli add karen.
  • Some or more time cook karen.
  • Ab lettuce leaves ko bread slices me sauce ke saath place karen.
  • Fir alternatingly onion mixture, raw veggies aur egg/paneer slices me layers me place karen.
  • Apka sandwich ready hai.

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