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30天月子餐食譜（完整版），新手媽媽趕緊收藏！

出處：媽媽育兒網(wǎng) 日期：2022-04-11 12:15:26 編輯：森林
在成功分娩了以后，女性的身體消耗很大，會(huì)進(jìn)入一段時(shí)間的產(chǎn)后恢復(fù)期，也就是大家常說(shuō)的產(chǎn)后“坐月子”。月子期間需要注意的事情有很多，例如飲食方面就需格外注意。很多朋友不知道坐月子期間吃什么好，下面小編給大家分享一份30天月子餐食譜，建議大家都來(lái)參考一下。
30天月子餐食譜（完整版），新手媽媽趕緊收藏！
月子餐的第一天
一杯蘿卜水，一杯白開(kāi)水，白米粥。
 
剖宮產(chǎn)后六個(gè)鐘頭，腸道排氣后，產(chǎn)婦才能進(jìn)餐
 
蘿卜水的作用：促進(jìn)胃腸功能恢復(fù)及預(yù)防腸脹氣的發(fā)生。
 
產(chǎn)后8鐘頭辰一定要上茅廁，排出小便很重要，可以容或防止你傳染。
 
臨盆讓身體經(jīng)歷了一場(chǎng)嚴(yán)格的磨練，衰弱的身體急需補(bǔ)充營(yíng)養(yǎng)。姑且有你什么都不想吃，也好強(qiáng)迫自己慢慢吃點(diǎn)東西，至少要喝點(diǎn)水，否則你可能會(huì)脫水。
 
第一餐進(jìn)補(bǔ)充沛的碳水化物有利于恢復(fù)能量；氨基酸可以迅速修復(fù)身體；新穎生果和蔬菜可以利尿通便；豐富的鐵和幫忙鐵吸收的維他命C也是必需的營(yíng)養(yǎng)素，可以幫忙身體恢復(fù)出產(chǎn)時(shí)失去的血液。另外，給寶寶喂哺母乳時(shí)，骨骼會(huì)流失許多鈣，所和時(shí)補(bǔ)充鈣也很須要。
30天月子餐食譜（完整版），新手媽媽趕緊收藏！
月子餐的第二天
早：自做小米粥，也能夠用開(kāi)水沖雞蛋，既有營(yíng)養(yǎng)，味道也正確
 
下午：小米粥或者是爛面條，面條湯可以用鯽魚(yú)湯什么的的。
 
晚：白米粥（加了幾片生菜葉）、蘿卜湯、酒娘沖雞蛋（放點(diǎn)紅糖－排惡露的，酒娘沖雞蛋－催奶的）和國(guó)藥路路通（通奶管的）。
 
月子餐的第三天
早：白米粥（里面攙兌點(diǎn)小米），一個(gè)肉包子里面塞點(diǎn)酒娘（肉餡不吃，有開(kāi)奶的功能）。
 
午：白米粥（里面攙兌點(diǎn)小米）。
 
晚：白米粥（里面攙兌點(diǎn)紅棗－），清炒雞毛菜，路路通。
 
注：
小米：聽(tīng)說(shuō)白米容易上火，加點(diǎn)小米會(huì)中和一下。
 
紅棗：排惡露的。但是后期最好還是少吃點(diǎn)，再不惡露一直不潔凈也厭惡。
 
從第三天起頭，為了通便，天天吃一根噴鼻蕉。噴鼻蕉應(yīng)該連皮放到微波爐里面轉(zhuǎn)30秒再吃。如許做是為了不吃到冷的生果。別的生果也能夠這么做，像獼猴桃什么的的。沒(méi)有微波爐可以考慮放在熱水中先浸泡十幾分鐘。（無(wú)噴鼻蕉可用普通香蕉代替）
 
月子餐的第四天
早：黑米粥（加枸杞），一個(gè)豆沙包。
 
午：鯽魚(yú)湯（催奶的），加一個(gè)沖雞蛋。
 
晚：黑魚(yú)湯（恢復(fù)傷口的），雞毛菜炒魔芋，紅豆白木耳湯
 
注：鯽魚(yú)不要與雞肉同食.
 
黑米：比普通白米更具營(yíng)養(yǎng)，具有增進(jìn)食欲益中、健脾暖肝、明目活血、滑澀補(bǔ)精之功能，對(duì)于少年白發(fā)、裙釵產(chǎn)后衰弱、病后體虛及貧血、腎虛均有很好的靜養(yǎng)作用。
 
紅豆：通常女性在經(jīng)血期，吃一碗熱乎乎的紅豆湯，可以有效舒解經(jīng)血期的緊張癥狀態(tài)癥狀。母乳排泄不足時(shí)，也能夠吃紅豆湯。
 
月子餐的第五天
早：白米粥，一個(gè)豆沙包
 
午：鯽魚(yú)湯，內(nèi)加青菜和面條
 
晚：黑魚(yú)湯，小白菜炒木耳，白米粥加幾粒紅棗。
 
月子餐的第六天
早：白米粥，一個(gè)豆沙包，半個(gè)饅頭
 
午：白米粥，鯽魚(yú)湯
 
晚：2大碗鯽魚(yú)湯，炒青菜、炒小白菜，白米粥。
 
月子餐的第七天
早：一個(gè)豆沙包，酒娘煮雞蛋（二個(gè)），路路通
 
午：黑魚(yú)湯，鯽魚(yú)湯蒸蛋
 
晚：3碗鯽魚(yú)湯，清炒菘菜，白米粥
 
注：鯽魚(yú)湯先冷卻，之后用來(lái)蒸蛋，里面放一個(gè)噴鼻菇。
30天月子餐食譜（完整版），新手媽媽趕緊收藏！
月子餐的第八天
早：黃豆＋花生米（去皮，由于花生皮會(huì)回奶），打成花生豆?jié){一碗，豆沙包一個(gè)，黑米糕一個(gè)
 
上午：一個(gè)獼猴桃，路路通，鹿茸粉
 
午：酒娘加二個(gè)雞蛋，一碗鯽魚(yú)湯
 
下午：一碗黑魚(yú)湯，三個(gè)黑米糕
 
晚：一碗黑魚(yú)湯，清炒生菜，一小碗紅薯煮飯。
 
月子餐的第九天
早：一碗花生豆?jié){，一個(gè)豆沙包
 
上午：公雞湯（公雞＋薯蕷＋黃芪＋枸杞＋大棗＋姜＋蔥。聽(tīng)說(shuō)公雞比母雞越發(fā)催奶）
 
午：鯽魚(yú)湯＋雞蛋＋面疙瘩，一碗豆?jié){，4個(gè)黑米糕
 
下午茶：獼猴桃
 
晚：公雞湯＋雞蛋，一碗黑魚(yú)湯，清炒菘菜
 
提醒：公雞母雞大PK:快做母親的人出產(chǎn)后體內(nèi)血液的雌激素濃度大大降低，這時(shí)催乳素就會(huì)發(fā)揮作用，促進(jìn)乳汁形成。而老母雞體內(nèi)就含有大量雌激素，產(chǎn)后如果多吃會(huì)讓產(chǎn)婦體內(nèi)的雌激素程度大量增高，而使催乳素功能減弱、消散，導(dǎo)致快做母親的人沒(méi)有辦法催奶。
 
月子餐的第十天
早：鯽魚(yú)湯底下條＋一個(gè)雞蛋＋小菘菜
 
上午：公雞薯蕷枸杞紅棗湯
 
午：酒娘＋二個(gè)雞蛋
 
晚：排骨薯蕷湯，三黃雞薯蕷枸杞紅棗湯，清炒菘菜、生菜。
 
月子餐的第十一天
早：一個(gè)豆沙包，一碗三黃雞湯及雞肉
 
午：排骨燉薯蕷＋面疙瘩
 
晚：三黃雞湯（加當(dāng)歸）、豬肚湯(防產(chǎn)后氣虛自汗)＋面條＋青菜＋黃芪。
 
月子餐的第十二天
早：豬肚燉黃芪湯一碗，豆沙包一個(gè)，豆?jié){一碗。
 
午：麻油烏雞一碗，蒸鵝蛋一個(gè)。
 
晚：紅豆餐。
 
注：麻油烏雞：用月子米酒洗潔凈烏雞。把老姜放到麻油鍋里炸熟，插手烏雞，放米酒（起碼要漫過(guò)雞身）。武火煮開(kāi)后改小火燉，直至煮熟截止。蔥都不消放。
 
紅豆餐：紅豆洗潔凈，用溫水泡20分鐘。放入高壓鍋，插手米酒、老姜，煮到收湯截止（30－40分鐘）。起鍋時(shí)可插手紅糖。
 
月子餐的第十三天
早：鯽魚(yú)湯一碗，酒娘煮雞蛋二個(gè)
 
午：麻油雞湯＋面條
 
下午茶：小碗噴鼻蕉粥，黃豆豬手湯
 
晚：一碗油麥菜，2碗鯽魚(yú)湯，一條鯽魚(yú)肉
 
注：黃豆豬手湯里的黃豆一定要是川軍豆。主要有：豬手＋川軍豆＋枸杞＋黃芪＋當(dāng)歸＋天麻草＋蔥＋姜，一路入鍋，加白開(kāi)水，武火煮5分鐘后轉(zhuǎn)小火。
 
月子餐的第十四天
早上：一碗鯽魚(yú)湯，一個(gè)蒸鵝蛋（外貌淋上麻油），一只奶黃包
 
上午：豬肚湯
 
午：豬肚湯＋青菜面條，黃豆豬手湯
 
下午：麻油雞湯
 
晚：幾顆菠菜，紅棗木瓜湯一碗
 
夜宵：花生白米粥(花生最好去皮)
 
月子餐的第十五天
早：一碗鯽魚(yú)湯，一碗酒娘沖雞蛋，二個(gè)奶黃包
 
午：雞湯面，紅棗木瓜湯，鯽魚(yú)湯
 
下午：紅棗木瓜湯，黑魚(yú)湯
 
晚：西紅柿炒雞蛋，面疙瘩＋豬肚湯＋薯蕷。
30天月子餐食譜（完整版），新手媽媽趕緊收藏！
月子餐的第十六天
早：酒娘煮湯圓，雞湯
 
午：豬肚薯蕷湯＋面條，排骨湯（枸杞＋黃芪＋天麻草＋當(dāng)歸）
 
下午茶：紅棗木瓜湯
 
晚：清炒胡蘿卜絲，排骨湯，一碗大米或小米做成的飯
 
附：排骨湯盡量撇去湯上的油層，母親吃油太多會(huì)影響寶寶排便.
 
月子餐的第十七天
早：一個(gè)奶黃包，酒娘沖二個(gè)雞蛋，紅棗木瓜湯
 
午：豬肚湯＋面條
 
下午茶：公雞湯（麻油雞）
 
晚：公雞湯＋一碗大米或小米做成的飯。
 
月子餐的第十八天
早：公雞湯＋面疙瘩＋青菜，龍眼枸杞花生湯
 
午：肉丸湯（豬肉丸＋青菜＋雞蛋），鯽魚(yú)湯
 
下午茶：蒸鵝蛋，燕窩
 
晚：半碗大米或小米做成的飯，雞湯。

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