Ruisha lost 10 kilograms after giving birth, and is thinner than before pregnancy! Key: Replace rice with this...

After giving birth to her daughter Nika, Taiwanese daughter-in-law Ruisha not only maintained her figure, but also lost 10 kilograms in 6 weeks after giving birth through breastfeeding and controlling diet during the confinement period! She is even thinner than before pregnancy, which makes many netizens call her "the most suitable physique for childbirth". She also generously disclosed her three meals a day menu after giving birth for netizens' reference. What is the secret behind Ruisha’s diet that allows her to lose weight so well? Let’s hear what professional nutritionists say!

Ruisha loses weight after giving birth. Do you know the recipes for three meals a day?

According to print media reports, the secret to Ruisha's rapid weight loss of 10 kilograms in one and a half months after giving birth was that in addition to following the ancient Taiwanese method, she hired a confinement lady to do the confinement for two weeks. At the same time, in addition to breastfeeding and regular exercise to help her lose weight after childbirth, a light and balanced diet is the key to her quickly regaining her graceful curves before pregnancy. When he was interviewed by electronic media, he also generously disclosed his three meals a day diet:

• Breakfast: oatmeal with unsweetened soy milk; the staple food is a toasted sandwich with different cheeses; the fruit is an apple. At the same time, for breastfeeding purposes, avoid drinking caffeinated coffee, tea, and milk that may cause allergies, and use "warm water" as your morning drink.

• Lunch: An appropriate amount of black rice, with one of grilled fish, grilled potatoes, or mashed potatoes. Add a plain salad with chicken, boiled eggs, tuna, and corn. Sometimes I add apple juice or kiwi juice to it, hoping to improve my daughter's constipation problem. Dessert was a small amount of cheesecake.

• Dinner: Dinner will be finished before 7 o'clock. The meal includes a moderate amount of black rice and salad without sauce, with a protein-rich grilled chicken or fried steak. Sometimes I will eat some plain yogurt before going to bed.

Professional nutritionist to analyze! Breastfeeding mothers lose weight after giving birth by eating more balanced foods

What is the secret behind this menu that allows Ruisha to meet her breastfeeding needs, eat a balanced diet and lose weight successfully? In this regard, nutritionist Zhao Hanying said that this menu is indeed quite nutritionally balanced for breastfeeding mothers. However, it would be more perfect if the diet could be slightly adjusted.

For example, adding cheese to breakfast sandwiches can help supplement calcium and increase the metabolic rate of fat cells. But it should be noted that the amount added should be controlled within 2 slices of cheese so as to avoid concerns about excessive calorie and fat intake. At the same time, it would be a good choice to add a little tomato, lettuce, and onion to the sandwich to increase the intake of vegetables.

For lunch, if you already have black rice, you can reduce the intake of starchy foods such as mashed potatoes and baked potatoes. In addition, if the mother is breastfeeding, it is also recommended to eat low-fat meats such as grilled fish and chicken that can provide high-quality protein. As for kiwi juice and apple juice, if time permits, it is recommended to eat the fresh fruits directly instead of drinking the juice. This way you can get more dietary fiber and the unique enzyme components in the fruits. As for the cheesecake, although it does contain cheese, a large amount of cream and sugar are often added during its production. Not only is the nutritional value limited, but the calories are also astonishing. It is not recommended for those who want to lose weight.

Can’t tell the difference between black rice and purple rice? It’s actually the same thing!

In addition to analyzing the contents of the menu that Ruisha made public, nutritionist Zhao Hanying also mentioned that Ruisha's dietary ingenuity of replacing the staple food white rice with black rice is even more admirable. But what exactly is black rice? How is it different from purple rice? Nutritionist Zhao Hanying explained that the so-called "black rice" is black glutinous rice, and its correct scientific name is "black indica glutinous rice", which is commonly known as "purple rice".

Here is the secret of Resha’s diet! Nutritionist: Replacing white rice with black rice does help lose weight

As for the nutritional value of black rice, nutritionist Zhao Hanying pointed out that according to the Food and Drug Administration's Food Nutrition Database, every 100 grams of raw black rice has 357 calories, which is less than the same amount. The protein content is 10 grams, which is 1.6 times that of white rice (6 grams); the dietary fiber content is 3.2 grams, which is 3 times that of white rice (1.1 grams); and the niacin content is 6.5 milligrams, which is 6 times that of white rice (1.06 milligrams).

Black rice also contains unique antioxidant ingredients such as anthocyanins and vitamin A. Moderate consumption can help the human body resist the damage of peroxides (free radicals). In addition, the content of potassium, calcium, magnesium, iron, zinc and other trace elements essential to the human body in black rice is much higher than that in white rice. Therefore, for those who want to lose weight, replacing white rice with black rice in a 1:1 ratio can increase satiety and promote gastrointestinal motility. At the same time, it is a good dietary choice to enhance the body's metabolic capacity.

Nutritionist Zhao Hanying pointed out that in the weight loss clinic, she had encountered a 31-year-old mother who had just given birth to her first child. She said, "After starting breastfeeding, I became like a glutton. Not only could I not live without white rice for every meal, but I would also feel weak all over if I didn't eat enough, which greatly interfered with her weight loss efforts." Therefore, considering the breastfeeding needs of this new mother, she was advised to change the white rice to black rice. At the same time, combined with a balanced diet and moderate exercise, she successfully lost 10 kilograms in 3 months after giving birth.

Busy breastfeeding mom? Nutritionist recommends "Black Rice, Tomato and Chicken Stew" which is easy to make

In addition to sharing cases she has encountered, nutritionist Zhao Hanying also designed a "black rice, tomato and chicken risotto" dish specifically for mothers who are busy taking care of newborns and breastfeeding. Not only are the ingredients easy to prepare and the steps simple, but it can also be easily done using a pressure cooker. Here is a reference for you:

★Black rice, tomato and chicken risotto

Material:

50 grams of black rice (about the size of a fist), 2 large tomatoes, a few diced carrots, 4 to 5 corn shoots, a little purple onion, 2 taels of chicken thighs (marinated with soy sauce), 100cc kelp broth, a little linseed oil, and appropriate amounts of sea salt and white pepper.

practice:

1. Wash the black rice briefly, soak it in clean water for 1 hour, and then put it into the pot for later use.

2. Wash and cut large tomatoes with skin, wash and cut corn shoots into pieces, wash and cut carrots into cubes, wash and cut purple onions into slices and set aside.

3. Peel the chicken thighs, cut into pieces, and marinate with a little soy sauce.

4. Put the processed tomatoes, corn shoots, diced carrots, purple onions and chicken thighs into the pot and mix well with the black rice.

5. Then pour in the kelp broth and cook in a pressure cooker for 5 minutes until the pressure relief valve pops up.

6. Before eating, pour a little flaxseed oil, sea salt and white pepper powder while the pot is still warm, mix well and serve.

Nutritional Benefits:

Black rice is not only rich in anthocyanins, but also contains more dietary fiber, B vitamins, and various trace elements such as potassium, calcium, and magnesium than white rice. Moderately replacing white rice has certain benefits in improving metabolism and increasing satiety. Carrots are rich in lycopene and beta-carotene; the unique lutein in corn shoots helps protect the eyes; and skinless chicken thighs can provide mothers with low-fat, high-quality protein. A moderate amount of flaxseed not only enhances flavor, but also has the benefits of calming nerves and improving depression. If you pair it with a serving of papaya or purple grapes, it will be a nutritious, delicious and filling lunch choice.

[Nutritionist's Tips]:

Nutritionist Zhao Hanying also reminded that for postpartum women, eating black rice as a staple food in moderation is indeed a good way to help improve metabolism and increase satiety. However, since black rice is a type of glutinous rice, it is less easily digested and absorbed by the human body than white rice. Therefore, it is recommended that postpartum mothers develop the habit of chewing slowly when eating. As for people with sensitive stomachs, you may wish to change the order of your diet. It is a good way to eat black rice after eating easily absorbed fruits to fill your stomach.