查看完整版本: 月子合理饮食

月子合理饮食

生一个宝宝真不易！新妈咪身体消耗特别大，可还得有充足的奶水喂宝宝。因此，月子里的每一天都要“好好吃”。可很多新妈咪在月子里“疯”补营养，结果却不尽人意。月子里补养身体固然很重要，但一定要掌握科学的饮食之道，不然会事与愿违。
　　提案一：抓住9个饮食关键

　　1.饮食要富含蛋白质

　　月子里要比平时多吃一些蛋白质，尤其是优质动物蛋白质，如鸡、鱼、瘦肉、动物肝等；适量饮用牛奶、豆类也是新妈咪必不可少的补养佳品。但也可过量摄取，不然会加重肝肾负担，还易造成肥胖，反而对身体不利，一般每天摄入90-95克蛋白质就可以了。

　　2.主副食种类要多样化

　　不要偏食，粗粮和细粮都要吃，不能只吃精米精面，还要搭配杂粮，如小米、燕麦、玉米粉、糙米、标准粉、赤小豆、绿豆等。这样既可保证各种营养的摄取，还可使蛋白质起到互补的作用，提高食物的营养价值，对新妈咪恢复身体很有益处。

　　3.多吃含钙丰富的食物

　　哺乳妈咪对钙的需求量很大，需要特别注意补充，应该每天增加25克左右的蛋白质，避免影响乳汁分泌量。因为从饮食中摄取蛋白质不足时，对乳汁中的蛋白质含量影响不明显，但会影响乳汁的分泌量。

　　4.多吃含铁丰富的食物

　　产后出血及哺喂宝宝，补充铁也是非常必要的，不然容易发生贫血。如果在饮食中多注意吃一些含血红素铁的食物，如动物血或肝、瘦肉、鱼类、油菜、菠菜等及豆类等，就可防止产后贫血。

　　5.合理摄取必需脂肪

　　要注意摄取必需脂肪，其中的脂肪酸对宝宝的大脑发育很有益，特别是不饱和脂肪酸，对中枢神经的发育特别重要。哺乳妈咪饮食中的脂肪含量及脂肪酸组成，会影响乳汁中的这些营养的含量。但也不能摄取过度，脂肪所提供的热能应该低于总热能的1/3。

　　6.多吃蔬菜、水果和海藻类

　　产后禁吃或少吃蔬菜水果的习惯应该纠正。新鲜蔬菜和水果中富含丰富维生素、矿物质、果胶及足量的膳食纤维，海藻类还可提供适量的碘。这些食物既可增加食欲、防止便秘、促进乳汁分泌，还可为新妈咪提供必需的营养素。

　　7.多进食各种汤饮

　　一定要注意多喝汤。汤类味道鲜美，易消化吸收，还可促进乳汁分泌，如红糖水、鲫鱼汤、猪蹄汤、排骨汤等，需注意的是一定要汤和肉一同进食。

　　8.不吃酸辣食物及少吃甜食

　　酸辣食物会刺激新妈咪虚弱的胃肠，引起很多不适。甜食最好只喝红糖水，过多吃其他甜食不仅影响食欲，还易使热能过剩并转化为脂肪，引起产后肥胖。

　　9.不吃盐渍食物不饮酒

　　盐渍食物会影响新妈咪体内的水盐代谢，咖啡及含某些香辛料的食品可通过乳汁进入宝宝体内，影响他们的健康发育，特别要加以注意。

　　贴心小叮咛：

　　1.产后稍稍休息后即可进第一餐，以易消化的流食或半流食为主，如红糖水、牛奶、藕粉、蒸蛋羹、小米粥等。

　　2.如果胃肠消化功能较好，从第二餐便可开始进食普通饮食，如煮鸡蛋、蒸蛋羹、荷包蛋、细挂面汤、排骨汤、新鲜水果和蔬菜。但要注意把汤里的浮油弃去，以免使乳汁含脂过高，引起宝宝腹泻。

　　3.每天应以少量多餐为原则，在原来一日三餐的基础上加上早点、午点和晚点。

　　4.每餐注意干稀搭配，荤素结合，少吃油煎炸等不易消化的食物。

　　　　提案二：每天多吃滋补食物

　　1.红糖水

　　新妈咪在分娩时，精力和体力消耗非常大，加之失血，产后还要哺乳，需要补充大量铁质。红糖水能够活血化淤，还能够补血，并促进产后恶露排出，确实是新妈咪在产后的补益佳品。

　　贴心小叮咛：

　　不要以为红糖水喝得越多越好，如果喝得时间太长，反而会使恶露血量增多，引起贫血。一般来讲，产后喝红糖水的时间以7-10天为宜。

　　2.鸡蛋

　　鸡蛋含蛋白质丰富并利用率高，还含有卵磷脂、卵黄素及多种维生素和矿物质，尤其是含有的脂肪易被吸收，有助于新妈咪恢复体力，维护神经系统的健康，减少抑郁情绪。

　　贴心小叮咛：

　　新妈咪每天吃4-6个鸡蛋即已足够，最好分为两餐吃。每天吃10个鸡蛋的营养功效与吃3个鸡蛋几乎是一样的，过多摄取反而容易诱发其他营养病。

　　3.小米

　　小米是传统的滋补食物，其中富含维生素B1、B2，膳食纤维素含量也很高。可帮助新妈咪恢复体力，并能刺激肠蠕动，增进食欲。

　　贴心小叮咛：

　　小米粥不宜煮得太稀，也不可完全以小米为月子里的主食，不然会营养不均衡，缺乏其他营养素。

　　4.芝麻

　　芝麻中富含蛋白质、脂肪、钙、铁、维生素E等多种营养素，是新妈咪产后十分需要的营养，可提高和改善饮食的营养质量。

　　贴心小叮咛：

　　最好选择黑色食品——黑芝麻，它的营养价值要比白芝麻更高一些。

　　5.鸡汤、鱼汤、肉汤

　　月子里新妈咪出汗多，加之分泌乳汁，需水量要高于普通人，大量喝汤对身体补水及乳汁分泌都十分有益。这些汤类中含有易于人体吸收的蛋白质、维生素及矿物质，并味道鲜美，可刺激胃液分泌。既可提高新妈咪的食欲，还可促进乳汁分泌。

　　贴心小叮咛：

　　喝汤要注意适量，不要无限制，不然容易引起乳房胀痛。

　　月子摄取营养Tips

　　1.食物可进行同类互换，即以粮换粮、以豆换豆、以肉换肉，如大米可与面粉或杂粮互换；馒头可与面条、面包或烙饼互换；大豆可和豆制品或杂豆类互换；瘦猪肉可与鸡、鸭、牛、羊、兔肉互换；鱼可与虾、蟹互换。

　　2.食物保持多种多样，即选用品种、形态、颜色、口感多样的食物，变换烹调方法，如豆类品可今天喝豆浆、明天喝豆腐汤、后天吃腐竹等。

　　3.哺乳妈咪应该每天增加25克蛋白质，这样有助于乳汁分泌。因为，饮食中摄取蛋白质不足时对乳汁中的蛋白质含量影响不明显，但却会影响乳汁的分泌量。

　　4.刚出生的宝宝所需的热能都需乳汁供给。一般来讲，每合成1升乳汁需要900千卡的热能。因此，哺乳妈咪应该每日增加800千卡热能，其中最好有100千卡来自蛋白质。

　　5.维生素A和维生素D在我国习惯饮食中含量非常小，难以达到需求。新妈咪多去户外晒太阳补充维生素D，并在医生指导下适量补充维生素A和维生素D制剂。

　　6.多吃一些瘦肉、粗粮及肝、奶、蛋、蘑菇、紫菜等食物，可避免缺乏B族维生素，如维生素B1、B2等，它们在我国习惯饮食中也是难以达到营养要求的。

　　月子妈咪每天摄取食物推荐

　　食物 食物品种 摄取量

　　主食 大米、面粉 450克

　　小米、玉米粉、杂粮

　　动物性食品 鸡、鸭、瘦肉或鱼类 200克

　　动物内脏

　　蛋类 鸡蛋 150克

　　烹调用油 豆油、橄榄油、玉米油 20克

　　奶类 牛奶或豆浆 250克

　　蔬菜 各种时令绿叶蔬菜 450克

　　及黄色蔬菜

　　水果 以新鲜时令水果为宜 100克

　　其他 白糖、芝麻等 各20克

　　营养小提示：

　　1.产后妈咪每天需要摄取的总热能为2600-2800千卡左右。

　　2.哺乳妈咪的总热能大约比孕前多出1/3，这1/3可以是二两肉、一杯奶加半个馒头，也可以是一碗浓浓的鸡汤、一个鸡蛋再加一份蔬菜炒饭。

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Jennifer Leigh World of Warcraft Interview

[size=2]The curvaceous blonde poker pro who recently appeared in a Playboy pictorial talks about her other gaming passion [url=http://veryge.com/][b][font=黑体]WOW Gold[/font][/b][/url][/size]
[size=2][b]June 11, 2008[/b] - Fantasy is a word that is instantly familiar to anyone who visits RPG Vault on a regular basis. We've seen and used it countless times, so often that its meaning has become deeply ingrained. We understand automatically that it refers to a specific category of fiction, one the vast majority of us has probably appreciated for years. Indeed, it's a pretty safe assumption that we deliberately seek out opportunities to explore the highly imaginative worlds where our favorite books, movies and, of course, video games take place. We go to them to escape the mundane tasks and routines of our daily lives by participating in grueling quests and sweeping adventures that fire our imaginations. They allow us to see and investigate wondrous settings filled with intriguing characters to meet, exotic creatures to befriend, powerful villains to defeat, and much more.


A gamer since she was a child [b][i][color=#990000]Jennifer "Jennicide" Leigh[/color][/i][/b] definitely appreciates this kind of fantasy. Earlier this year, she learned firsthand about another, the male type, when she appeared in Playboy magazine. Her pictorial feature came about as the result of playing poker for a living, which is something else quite a few men daydream about. Sometime during the past year or so, it came to our attention that she's quite an avid World of Warcraft player. We thought it would be interesting to ask about her avocation, so we set out on our own little quest to contact her. A few weeks ago, we succeeded not only in doing that, but also in obtaining agreement to answer our questions. As you can see, she was gracious enough to respond with a considerable amount of interesting information and opinions.


[b]Jonric: Where are you from, what's your background, and how did you first become interested in video games?

Jennifer Leigh:[/b] I'm originally from Wilmington, Delaware...although currently, I travel around and call poker rooms and nightclubs everywhere home. I attended the University of Delaware, focusing on political science, philosophy and psychology, and thinking about law school. I never completed a degree because I'm a person who enjoys reading and studying without feeling pressured to do so. Growing up, I played a lot of educational video games. They certainly helped my creativity and enthusiasm to learn since I disliked waking up and putting on my private school uniform every day.
[indent][size=+1][b][i]the worst beat is going on a date with a guy, [/i][/b][url=http://goleveling.com/][size=2]World of Warcraft gold[/size][/url] [b][i]and the conversation is only about cards. I probably don't come back for seconds; I like diversity for sure.[/i][/b][/size][/indent]Gaming has always been a big part of my life; my dad introduced me to Zelda, Dragon Warrior, Final Fantasy and even Maniac Mansion when I was about three years old. I loved my Barbies, but definitely preferred my video games.

[b]Jonric: Do you prefer particular genres? Are there any you tend to avoid? Which massively multiplayer titles have you played?[/b]
[b]Jennifer Leigh:[/b] I love most games today. My least favorite type is first-person shooters. I played a bit of Counter-Strike and Unreal Championship, but it's best for me to stay away from them. They bring out the bad girl in me too much. I prefer role-playing and fantasy. I play a lot on DS and PSP because they're okay in airports and on planes. I just picked up Phantom Hourglass for the DS, so I'll be getting into that soon.

World of Warcraft is the only MMOG I've played recently. The Realm, EverQuest and Guild Wars are others I played earlier. When I have down time in between poker, photo shoots and traveling, I'm definitely getting some play in.

[b]Jonric: How did you become a professional poker player, what do you regard as your main accomplishments so far, and do you prefer tournaments or cash games?

Jennifer Leigh:[/b] I'm very competitive, and started playing poker [url=http://veryge.com/][size=2][b]Buy WOW Gold[/b][/size][/url]
online at the age 21 because I was getting tired of challenging people on Yahoo at pool, chess and spades. Being a broke college student, I began at very small stakes. I never really sat down and thought about playing professionally, but stopped attending my classes because of my late night poker games. I was making a decent amount of money, and started traveling the tournament circuit.

My main accomplishments don't involve money or trophies, but rather being an attractive female in a male-dominated industry. I'm confident the wins and awards will come. My greatest strength is certainly having a natural instinct and competitive drive... although sometimes, my over-competitiveness can get the best of me.

I have no preference between live and online poker, except the latter lets me sit around in a t-shirt I woke up in, get up from my computer whenever I want, and blast loud music in the background. Playing live, it's sometimes difficult concentrating and staying still. I play both tournaments and cash games.

[b]Jonric: With the World Series of Poker under way, how many tournaments do you plan to play? How important is this event for you?
Jennifer Leigh:[/b] I don't have a set schedule as to which tournaments I'll play. If I win one early on, I may enter them all. If I run poorly, I'll probably play fewer so I can still have a sense of sanity when the WSOP is over. There are so many events that running badly for the entire series can be pretty hard to handle emotionally.

Everyone makes the WSOP out to be the most important time for a poker player, but I believe there's much more life. I sometimes look back and see how I never learned to balance my life. My first WSOP experience was much like that. I played in over 15 tournaments, [url=http://goleveling.com/][b][font=黑体][size=2]cheap WoW gold[/size][/font][/b][/url] with only one significant finish, and busted out of five with pocket aces. Being sucked out on in tournaments is incredibly brutal, but having it happen to you that many times in a month or so, when the buy-ins are over $1,000 each, is even worse. But the worst beat is going on a date with a guy, and the conversation is only about cards. I probably don't come back for seconds; I like diversity for sure.


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