Top 5 Protein-Rich Dishes During Confinement
by Zuo Yue Food
Protein is one of the key nutritional components in mummies’ diet. It plays a critical role in nourishing your body and increasing your milk supply. Including an adequate amount of protein sources in your diet will help to maintain a lactating mother’s muscle mass, and also provide adequate nutrition to the infant through breast milk. During the postpartum period, while it varies according to an individual’s weight, physical activity level, and calorie intake, it is recommended to consume at least 50g of protein a day.
Finding difficulty in meeting your protein needs? Here are some top confinement dishes that are rich in protein and boost your energy and recovery.
Vinegar Pork Trotters
Vinegar pork trotters are especially beneficial for mummies who have just given birth because they are not only loaded with protein, but also iron, zinc, and collagen. In 100g of simmered pork trotters, there consists of a large amount of approximately 22g of protein. With its high nutritional value, this dish promotes breast milk production which also helps the growth and development of the baby. Being heated with black vinegar for a long period of time, this tender and savory dish also has additional benefits for maintaining healthy skin while connecting and supporting tissues in the body.
Sesame Oil Chicken
Sesame oil chicken is another dish perfect for mummies in confinement who need nutrient replenishment due to its richness in protein and vitamin E. There is approximately 30g of protein in a 100g serving of chicken meat, a benefit to repair cells, rebuild muscles and boost energy levels. In modern medicine, it is also believed that sesame oil could affect the amount of oleic acid in breast milk and help the development of the baby's eyes and brain.
Steamed Cod Fish
Image: Zuo Yue Food Steamed Cod Fish with Wolfberry, Ginger, & Spring Onion
Not only is cod fish rich in protein, but it is also rich in various essential vitamins and minerals such as omega-3 fatty acids, magnesium, and vitamins B12, E, A, and C. In a 100g serving of cod fish, there is approximately 22.8g of protein. This fish is good for the heart, prevents anemia, and can promote fetal brain development.
Salmon Fish Slices
Image: Zuo Yue Food Salmon Slice with Ginger, Spring Onion, & Wolfberry
Similar to cod, salmon is a fatty fish that is rich in high-quality protein and omega-3 fatty acids. Hence, salmon is fantastic for the brain, skin, and retina. A 100g serving of salmon fish contains about 22-25g of protein. It is also a fantastic provider of calcium and vitamin B12 which is essential for mummies in confinement, which is also beneficial for breast milk production. With a sprinkle of sesame seeds on these pan-fried salmon slices, it provides an additional boost of protein as sesame seeds are also packed with protein.
Stir-fried Sweet Peas
Image: Zuo Yue Food Stir-fried Sweet Pea with Carrot, Corn, & Straw Mushroom
Protein does not only come from meat. There are other sources of high-quality protein in non-meat food such as peas, legumes, beans, nuts, and seeds. Sweet peas are an example of an excellent source of vegetable protein which is also a vitamin powerhouse, containing vitamins B, C, E, and K. Hence, sweet peas are known for improving bone health and helping the clotting of blood to prevent bleeding. Being high in dietary fibre and low in fat content, they are a good addition to your confinement diet.
Protein acts as a building block of life. It is important to incorporate protein sources in your confinement meals and vary your protein routine. Zuo Yue Food has catered to various sources of high-quality protein which are beneficial for your recovery after birth and also the development of your baby.
A tip for you: Go lean on protein and choose low-fat or lean meats and poultry.