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海带豆腐鱼片汤
Postpartum

Kelp, Tofu & Fish Soup

⏱
20
MINS
🍽
2
SERVINGS
👩‍🍳
Easy
LEVEL
#protein
#iodine
#lactation
#soup

An iodine-and-calcium soup for breastfeeding — kelp iodine supports milk quality, tofu calcium supports baby's bones.

MumEat recipe
✨

Nutritional Highlights

🧠
140%
DAILY RDI
DHA
280mg
💪
49%
DAILY RDI
Protein
35g
🦴
37%
DAILY RDI
Calcium
373.4mg

+ 4 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

TCM regards kelp as beneficial for postpartum recovery.

🔬 Modern Science

Kelp is the top dietary iodine source; iodine is vital for infant thyroid development during lactation (240mcg/day), but excess causes overload — limit to 1-2 times/week.

✅Strong evidence
🍳

Instructions

3 steps
1

Soak and cut kelp; cube tofu; marinate fish.

2

Boil water with ginger, cook kelp 5 min.

3

Add tofu 3 min, slide in fish until opaque, season.

💡鱼片全熟，哺乳期食品安全同样重要。
🌿

Full Nutrition Breakdown

🩸Iron
20%(5.4mg)
🧠DHA
140%(280mg)
🌿Folate
12%(73.4µg)
Zinc
27%(3mg)
Calcium
37%(373.4mg)
Vitamin D
20%(3µg)
Protein
49%(35g)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国哺乳期妇女膳食指南2022》.

哺乳期碘推荐240mcg/day，海带是最佳来源，建议控制频率。

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