吃对42天营养月子餐宝典

序言
Preface
因为，我自己也是一个妈妈 文/徐赟...................................... 005
月子吃好养一生 文/桑兰.......................................................... 008
 
PART 01 写在前面：吃对月子餐，妈妈宝宝没烦恼........... 021
First:healthy diet for confinement，so don't worry mother and baby
一、中国人为什么要坐月子..................................................... 022
二、科学坐月子，吃什么怎么吃............................................. 025
三、月子餐常见七大误区......................................................... 027
四、剖宫产和非哺乳妈妈，月子餐有区别............................. 031
五、四季时令妈妈进补要点..................................................... 033
六、根据体质制订月子餐方案................................................. 035
七、新妈妈营养健康进补要素................................................. 036
八、月子餐最佳食物排行榜..................................................... 041
 
PART 02 第一周：平补周  利水消肿，排出恶露............... 050
The first week: flatfill the weeks,
benefits of waterswelling, the exclusion of lochia
 
月子第1天.............................................................. 052
◆蒸水蛋  ◆山药枸杞子小米粥 ◆三丝汤面  ◆清蒸鲈鱼
◆紫薯粥  ◆白萝卜排骨汤 ◆上汤豆苗  ◆十全鱼汤
◆芝士南瓜羹  ◆红枣桂圆乌鸡汤
月子第2天.............................................................. 061
◆香菇瘦肉粥  ◆黑芝麻糊  ◆肉末炖豆腐  ◆清炒益母草
◆西芹牛肉羹  ◆三色鱼丸  ◆西红柿鸡蛋疙瘩汤
◆清炒生菜  ◆红糖姜Ö­桂花藕粉
月子第3天.............................................................. 070
◆翡翠牛肉粥  ◆三丝炒面  ◆生化汤  ◆红烧日本豆腐
◆春色满园  ◆五彩猪肝羹 ◆海米酿白玉  ◆猪脚姜
◆通草枸杞子鲫鱼汤  ◆紫薯羹
月子第4天.............................................................. 079
◆冰糖蒸南瓜  ◆白灼菜心  ◆丝瓜炒鸡蛋  ◆党参杞枣鸡汤
◆素烩山药木耳片 ◆清蒸冰白仓  ◆冬瓜排骨汤
◆水果西米露
月子第5天.............................................................. 087
◆莲子紫薯粥  ◆姜Ö­炖蛋  ◆姜Ö­芥蓝  ◆松子仁鸭丁
◆干贝凤爪汤  ◆上汤芦笋  ◆清蒸桂花鱼  ◆清炖土鸡汤
◆冰糖银耳汤
月子第6天.............................................................. 095
◆紫薯桂圆羹  ◆清炒青笋丝 ◆珍珠丸子  ◆紫菜蛋花汤
◆素炒上海青  ◆肉末鸡蛋羹 ◆红豆紫米粥
月子第7天.............................................................. 102
◆百合莲子粥  ◆三丝乌冬面 ◆百合西芹鸡丁  ◆木耳菜
◆西红柿蛋花汤 ◆粉丝拌菠菜  ◆三丝鱼卷
◆胡萝卜玉米筒骨汤  ◆牛奶炖蛋
 
PART 03 第二周：温补周  促进代谢，恢复体力............... 111
The second week: warming weeks,
promote metabolism, restore physical strength
 
月子第8天.............................................................. 112
◆鲍Ö­杏鲍菇  ◆百宝酿蛋  ◆木耳腰花汤  ◆麻油丝瓜
◆红烧排骨  ◆鱼头豆腐汤 ◆银耳桃露
月子第9天.............................................................. 117
◆红枣黑米粥  ◆枸杞子炖蛋 ◆香拌金针菇  ◆腰果鸡丁
◆白萝卜蛏子汤 ◆生菜蛋卷  ◆麻油西兰花
◆花生猪脚汤  ◆黑糯汤圆
月子第10天..................................................................   123
◆虾仁青豆粥  ◆酒酿鹌鹑蛋 ◆彩椒炒藕丁  ◆生爆鸡胗
◆山药猪蹄汤  ◆清炒地瓜叶 ◆客家米酒鸡  ◆紫菜鱼丸汤
月子第11天..................................................................   129
◆马来糕  ◆松子仁炖蛋 ◆虫草花酿丝瓜  ◆白灼生菜
◆干贝鲫鱼汤 ◆白灼鲜虾  ◆香芹炒豆干  ◆海带排骨汤
月子第12天............................................................ 134
◆状元及第粥  ◆牛肉馅饼  ◆酒酿鸡蛋花  ◆归芪猪心
◆清蒸莲藕饼  ◆香菇豆腐鱼汤 ◆双红乌鸡煲  ◆炒三丝
◆菜干猪肺汤
月子第13天..................................................................   139
◆鸡肉粽  ◆冰糖红枣炖银耳  ◆白灼黄秋葵 ◆五彩牛柳
◆苋菜银鱼汤 ◆竹荪莲子炖排骨  ◆麻油菠菜  ◆鸡茸粟米羹
月子第14天..................................................................   144
◆莲子百合薏米粥  ◆芙蓉澳带  ◆榄菜炒豆角
◆白萝卜猪蹄汤 ◆蛋煎鸡脯  ◆清炒萝卜苗  ◆豆腐鲫鱼汤
 
PART 04 第三周：热补周  调理脏器，增加乳Ö­量............. 151
The third week: hot weeks,
conditioning organs, increase the amount of milk
 
月子第15天..................................................................   152
◆上汤小馄饨  ◆清蒸银鳕鱼 ◆百合炒芦笋
◆当归枸杞子牛肉汤  ◆蒸酿三丝  ◆西红柿鸡肉丁
◆滑子菇土鸡汤
月子第16天..................................................................   157
◆肉松荷包蛋  ◆冰糖红枣蒸南瓜 ◆鲍Ö­海参
◆彩椒炒木耳  ◆天麻炖土鸡汤 ◆时蔬鸡蛋饼
◆清炒荷兰豆 ◆玉米胡萝卜排骨汤
月子第17天..................................................................   162
◆红豆黑米粥  ◆桂圆紫薯羹 ◆胡萝卜卷心菜  ◆三色虾仁
◆胡萝卜枣杞鸡汤 ◆干贝青豆炒肉丁  ◆素炒皇帝菜
月子第18天..................................................................   167
◆三鲜乌冬面  ◆肠胃安  ◆油焖茭白  ◆可乐猪蹄
◆五彩鳝丝  ◆芸豆猪脚汤
月子第19天..................................................................   172
◆提子面包  ◆和胃茶  ◆陈皮牛肉  ◆鲫鱼通草汤
◆糖醋鱼条  ◆芦荟炒百合
月子第20天............................................................ 177
◆窝窝头  ◆百合南瓜粥 ◆美容茶  ◆红烧小黄鱼
◆西芹烩牛肚  ◆百合莲子乌鸡汤
月子第21天............................................................ 182
◆鲜虾煎饺  ◆芙蓉鲈鱼脯 ◆萝卜猪尾汤   ◆香菇菜心 
◆党参炖乌鸡  ◆虾仁炖蛋
 
PART 05 第四周：热补周  增强体质，养血补气............... 186
The fourth week: vulcanizing weeks,
enhance physical fitness,nourishing blood andtonifying qi
 
月子第22天............................................................ 188
◆菠菜猪肝粥  ◆三丝炒粉  ◆四物汤  ◆彩绘生鱼片
◆排酿茄船  ◆冰糖荷包蛋
月子第23天............................................................ 193
◆鸡丝炒粉  ◆明虾炖豆腐 ◆香菇鱼汤  ◆消化茶 
◆虫草花炖瘦肉  ◆红豆牛腩汤 ◆白玉汤圆
月子第24天............................................................ 198
◆玉米发糕  ◆养肾茶  ◆麻油拌千张  ◆彩椒烩里脊
◆西红柿炖黄鱼 ◆紫薯莲子羹
月子第25天............................................................ 202
◆赤豆山药粥  ◆百合炒虾仁 ◆麻油鸡  ◆芹菜炒木耳
◆鲜虾烧麦
月子第26天............................................................ 206
◆肉碎汤面  ◆西红柿炒鸡蛋  ◆茶树菇龙骨汤 ◆西芹鲜鱿
◆麻油金针菇  ◆三丝串鸡翼
月子第27天............................................................ 210
◆干贝滑鸡粥  ◆百合桃仁炒鸡丁 ◆党参桂圆乌鸡汤
◆清蒸龙利鱼卷 ◆糯米红豆糕
月子第28天............................................................ 214
◆黑木耳鸡丝粥 ◆鲜虾汤面  ◆冬瓜薏米排骨汤
◆西红柿炖牛腩 ◆鲜肉煎饺  ◆玉米煎蛋饼 
 
PART 06 第五周：强补周  理气补血，健体修身............... 218
The fifth week:strong complement weeks,
keep bloodincrease,keep fit
 
月子第29天............................................................ 220
◆黄金糕  ◆蚝油牛肉  ◆迷你西红柿盅  ◆枸杞子鱼汤
◆西红柿炖红杉鱼  ◆豆腐炖蛋羹
月子第30天..................................................................   224
◆干贝蛤蜊粥  ◆时蔬鸡蛋卷 ◆姜枣枸杞子乌鸡汤
◆茄Ö­带鱼  ◆鸡Ö­口条 
月子第31天..................................................................   228
◆红豆南瓜小米粥  ◆蜜Ö­花生  ◆双色扣鸡丁  ◆什烩海参
◆黄骨鱼豆腐汤  ◆海苔蛋卷
月子第32天............................................................ 232
◆三丝炒乌冬  ◆酒酿荷包蛋 ◆南瓜盅  ◆姜蓉粉丝蒸元贝
◆麻油甲鱼汤  ◆茭白炒鸡丝 ◆肉松蛋糕
月子第33天..................................................................   238
◆蘑菇鲜虾粥  ◆小南瓜煎蛋饼 ◆木耳菌菇肉丝汤
◆百合腰果鸡丁  ◆清蒸多宝鱼 ◆冰糖红枣银耳汤
月子第34天..................................................................   242
◆三丝乌冬汤面  ◆紫菜蛋卷  ◆桂圆莲子乌鸡汤
◆小炒田鸡腿  ◆煎酿香菇  ◆红枣紫米粥
月子第35天..................................................................   246
◆红枣枸杞子红豆粥  ◆杂菜煎蛋饼 ◆红枣银耳鹌鹑汤
◆五彩鲈鱼丁  ◆青菜焗牛腩 ◆清炒萝卜片
 
PART 07 第六周：强补周  修身健体，美容养颜............... 250
The sixth week: strong fill the weeks,
keep fit, beautify the face
 
月子第36天..................................................................   252
◆时蔬蒸鸡蛋  ◆姜Ö­红杉鱼  ◆黄花菜土鸡汤
◆芦笋炒牛柳  ◆双色花菜  ◆木耳鸡丝粥
月子第37天..................................................................   256
◆鲜虾汤粉  ◆西红柿滑蛋 ◆鱼茸酿西红柿  ◆牛肉枸杞子汤
◆素炒紫甘蓝  ◆西芹山药炒鸡丁 ◆薏米玉米粥
月子第38天..................................................................   261
◆香滑南瓜粥  ◆南瓜饼  ◆青瓜木耳煎蛋饼
◆鸡胗鸡肝炒双笋  ◆山药胡萝卜猪蹄汤 ◆莲藕丸子
◆玉米胡萝卜筒骨汤
月子第39天..................................................................   266
◆香菇鸡肉粥  ◆益母草煎蛋 ◆雪梨土鸡汤 ◆毛豆炒鸡丁
◆银鱼炒苋菜  ◆溜肉段
月子第40天..................................................................   270
◆鲜榨玉米Ö­  ◆枝竹焖牛腩 ◆黄花菜鸡蛋汤  ◆五彩鸭丁
◆荠菜牛肉羹  ◆莲子百合山药粥
月子第41天..................................................................   275
◆香菇玉米瘦肉粥 ◆蜜饯发糕  ◆素炒萝卜丝  ◆三丝炒里脊
◆木瓜鲫鱼汤  ◆麻油猪肝  ◆西红柿虾仁炖蛋羹
月子第42天............................................................ 280
◆紫薯南瓜羹  ◆烧牛蹄筋  ◆玉米沙À­
◆雪梨瘦肉炖凤爪 ◆杏鲍菇炒牛柳  ◆青瓜木耳炒蛋
 
PART 08 月子调养方，驱走新妈妈烦恼............................... 284
Prescription for confinement, keep mother healthy
催乳............................................................................................. 286
排恶露......................................................................................... 287
产后腹痛..................................................................................... 288
缓解便秘..................................................................................... 289
乳腺发炎..................................................................................... 290
补血养颜..................................................................................... 291
改善睡眠..................................................................................... 292
瘦身纤体..................................................................................... 293
回乳............................................................................................. 294
抗抑郁......................................................................................... 295
索引 按食物类型查找食谱....................................................... 296
附录Ⅰ 读者样书读后感精选................................................... 298
附录Ⅱ 时间轴：“月子女神”徐赟10年历程....................... 300
附录Ⅲ 足迹：徐赟的月子会所，在这里¡­¡­............................. 303
读者售后服务专区    304