Kost när du ammar.

Sitter och jobbar med kostscheman. Just nu håller jag på med min klients kostschema som jag ska spendera 5 heldagar tillsammans med från och med imorgon. När man gör ett kostschema till någon som ammar så är det viktigt att tänka på flertal saker. 

Medan du ammar förbränner din kropp mer kalorier än vanligt, dvs den förbränner även det eventuella fett som du har lagrat under graviditeten. Amningen är därför inte bara den bästa maten du kan ge ditt barn, utan den hjälper även din kropp att återhämta sig. Självklart vill man få tillbaka sin gamla kropp så fort som möjligt, men är viktigt att vänta med att ligga för lågt på kalorier till efter du slutat amma. Ät rätt och bra så kommer du fortfarande att se resultat:)

Ett tips är att tillföra lite mer av de flesta näringsämnen när du ammar. Särskilt viktigt är vitamin D, omega 3 och folsyra. Det är också bra att fylla på lagret av järn efter graviditeten genom att äta järnrik mat. Välj därför mat som innehåller mycket vitamin D, omega-3-fett, folat och järn. 

Hur kan du tillföra detta via kosten?

– DHA, ett omega-3-fett: Fet fisk, till exempel lax, makrill och sill

– Vitamin D: D-vitaminberikade livsmedel som mager mjölk, lättfil, naturell lättyoghurt. Fisk och ägg innehåller även de vitamin D. 

– Folat/folsyra: Grönsaker, bönor, kikärter, linser, frukt och bär, fullkornsprodukter.

– Järn: Kött, leverpastej, blodpudding och fullkornsbröd.

– Jod: Du behöver också jod när du ammar. Använd jodberikat salt, men salta inte så mycket. 

 

Vill du ha fler tips om kost eller träning under amningen så maila mig på:[email protected]

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