坐月子多吃魚類補充DHA有助提升寶寶腦力
The dietary arrangement during the postnatal period has always been a major concern for new families. Most families know that ingredients such as sesame oil chicken, cashews and pig's heart in traditional menstrual meals can help nourish the body of a pregnant woman, but few are aware of the underlying nutritional logic and how to choose ingredients scientifically to maximise the effect of nourishment. As a matter of fact, the core of a monthly meal lies in the precise replenishment of key nutrients, of which "protein" is particularly important, and fish is an excellent choice that combines both nutrition and safety.
The core of the monthly meal: 65g of protein per day to support postnatal recovery and mother's milk quality.
Protein is the first nutrient to be strengthened in the menstrual meal, and it is recommended that mothers consume 65 grams per day (equivalent to 4 servings of fish, meat, eggs and beans). Sesame oil chicken, cashews, pork heart and pig liver, which are traditionally eaten every day during the month of labour, are all meant to be protein supplements. Why do we need to strengthen our protein intake after giving birth? This is closely related to the recovery needs of the mother and the supply of breast milk.
From the perspective of body repair, whether it is a natural birth or a caesarean section, pregnant women will face the problem of wound healing. Proteins, as the "body's tissue repairer", play a key role in building and repairing cells and tissues. Adequate intake of these proteins can accelerate wound healing and help the body return to its pre-pregnancy state as soon as possible.
In terms of breastmilk supply, protein is known as the "architect of the body", not only is it the foundation of cells and tissues, but it is also an important raw material for the synthesis of hormones, enzymes and immunoglobulins. Insufficient protein intake during the monthly period will directly lead to a decrease in lactation; even if milk is secreted, the proportion of protein will decrease, affecting the quality of mother's milk and making it difficult to meet the nutritional needs of the newborn baby's growth and development. Therefore, postnatal mothers need to increase their protein intake by an additional 15g on a daily basis, and more than half of it should come from high bio-value proteins, such as fish, pork, chicken, beef and other meats, of which fish has the most prominent overall benefits.
Why fish? It's more restorative than chicken, and it's also a great way to helpBaby DHA Supplement
Many people wonder why fish is now recommended over chicken in the traditional postnatal diet of chicken in sesame oil. In fact, in the past, the habit of eating chicken after childbirth was influenced by the ease of access to ingredients - in the early years, fish was not readily available in many areas, and chickens were commonly raised in farms, making chicken the most readily available source of protein. Nowadays, with the abundant supply of food, the advantages of fish are gradually becoming more apparent: the proteins in fish are more readily absorbed and utilised by the body, and can promote tissue repair more quickly, which can help heal wounds in pregnant women more significantly than chicken.
What's more, the fishEnriched with DHAThis is crucial for the development of the newborn baby's brain. A baby's brain development is not finalised at birth, but requires a continuous process of development. DHA supplyResearch data shows that Japanese mothers have the highest DHA content in breast milk in the world due to the high intake of fish in their daily diet. According to research data, Japanese mothers who consume a large amount of fish in their daily diets rank first in the world in terms of the amount of DHA in their breast milk, which is as high as 22%. A 2015 study conducted by Kaohsiung Medical University in collaboration with the National Institutes of Health also confirmed that eating more fish by mothers can significantly increase the amount of DHA in breast milk and umbilical cord blood. In addition, Dr Starling's 2015 meta-analysis published in Nutrients, which consolidated 279 studies with over 40,000 cases, found that increased fish intake by pregnant women and mothers can effectively promote children's neurodevelopment, motor skills and intellectual development, demonstrating the long-term benefits of fish for both mothers and babies.
A guide to avoiding the risk of eating fish: choose the right species, avoid high-risk areas and spread the risk of heavy metals
When it comes to postnatal fish consumption, many families are concerned about heavy metal contamination (e.g., mercury, lead, etc.). In a study published in the February 2006 issue of Chemosphere, Professor P.C. Han of the Department of Public Health, Taipei Medical University, pointed out that breast milk does contain mercury, and that the average level of mercury in breast milk of urban mothers (2.02 μg/L) was almost the same as that in the blood of fishermen (2.02 μg/L); and that further estimation revealed that more than 961 TP4T of mercury exposure in the bodies of young children was from breast milk. Further estimation revealed that more than 96% of mercury exposure in the infant was from breast milk. This study reminds mothers that fish consumption should be a "safe strategy" and should not be taken blindly.
Specifically, mothers should give priority to fish that have passed heavy metal tests or avoid large fish at the top of the food chain, such as sharks and tuna, which tend to accumulate more heavy metals due to their long lifespan and high level of intake; on the other hand, small fish, such as mackerel, jack mackerel, and swordfish, have a relatively lower level of heavy metals, which is safer and more secure. On the other hand, small fish such as mackerel and swordfish have lower levels of heavy metals and are safer. Meanwhile, heavy metals tend to accumulate in the fat-rich parts of the fish body. Therefore, when consuming uninspected fish, fish heads, skin and visceral fat should be avoided. In addition, it is recommended that pregnant women should maintain diversity in fish intake and rotate the consumption of different species, so as to reduce the risk posed by a single species of fish through "diversified intake", and to ensure nutritional and safety considerations at the same time.
