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适合孕妇的减肥食谱 孕妇吃了不长肉还有营养

发布日期:2024-07-13 00:56:38编辑:胖虎爱撩妹

  很多爱美的准妈妈在怀孕的时候都会十分担心自己身材会大走样,这样可能也会让准妈妈情绪更紧张,压力更大,这样对宝宝也会不好哦!那么今天就来给各位孕妇朋友们推荐几款很不错的食疗减肥法吧!适合孕妇的减肥食谱 孕妇吃了不长肉还有营养!
 
  适合孕妇的减肥食谱 孕妇吃了不长肉还有营养!
 
  首先我们要知道怀孕如何饮食能不胖?要注意以下几点:
 
  尽量用水煮、蒸、炖、凉拌、红烧、烤、烫、烩、卤的烹调方式。
 
  以上的烹调方式尽量不要再加油,可加酱油(非酱油膏)。
 
  善用葱、蒜、姜、九层塔、五香粉、花椒粒、八角及一些中药材来增加美味。
 
  煮饭、买菜前,先算好吃饭人数及份量,避免吃下过多剩菜。
 
  多吃青菜,但是最好以烫的为主,或将汤汁滴干以减少油脂的摄取(或用清汤、开水洗)。
 
  吃饭勿淋肉燥、肉汤。
 
  少用糖醋、醋溜、油炸、油煎的烹调方式。
 
  烹调时少加入糖。
 
  烹调时少加用勾芡。
 
  烹调时少加入酒。
 
  那么有哪些适合孕妇吃的减肥食谱?
 
  1、甘蓝冬瓜汤
 
  食材:冬瓜800g、紫甘蓝500g、白醋适量、白糖适量。
 
  做法:紫甘蓝剥两片冼净,放料理机加点水打成汁。汁水滤掉渣放锅里煮几分钟。将冬瓜切片。将汁装入碗中,倒2勺白醋,很神奇,颜色变得非常艳丽。将冬瓜片沸水里焯2-3分钟。捞出放入紫甘蓝汁中浸泡,放冰箱冷藏半个小时以上,吃的时候在上面撒些糖即可。
 
  功效:甘蓝冬瓜汤富含各种维生素,能够提高免疫力,利于消化,还能有助于缓解孕期水肿的孕妇们。
 
  2、冬瓜木耳汤
 
  准备好冬瓜500克,瘦肉150克,木耳20克,香菇15克,葱、姜、油、盐等适量。把冬瓜洗干净切成两厘米厚的块,把瘦肉切成片,木耳和香菇用水发好,撕碎。在锅里放上油,烧热之后放入肉片翻炒,直到肉片变色之后加上水烧开,然后把冬瓜、木耳、香菇、葱、姜放进去,用文火煲20分钟左右,加入盐调味之后就可以出锅食用了。
 
  功效:冬瓜木耳汤有助于孕妇通肠道,排肠便的功效,让孕妇免受便秘的困扰,也有排毒养颜的功效。
 
  3、海带豆腐汤
 
  海带100克,白蘑菇50克,嫩豆腐一块,干虾米10克,浓缩鸡汁1大勺,鸡精适量。先把豆腐切成块,海带切成菱形片,白蘑菇也切成片,在锅中加入清水烧开,然后把一大勺浓缩鸡汁加进去,均匀搅拌一下。接着把切好的豆腐放进锅里,用大火烧开自后转为小火,再放入海带、干虾米、白蘑菇,煮三分钟左右,加入鸡精就可以出锅了。
 
  功效:海带有通便,加快新陈代谢、延缓衰老,增加血管壁弹性,防治血管硬化、脆弱,和防辐射的功能。海带和豆腐都有阻碍人体吸收尼古丁的功能,还可帮助身体排出毒素。经常抽烟的人可以常喝一碗海带豆腐汤,虽然不会把烟戒掉,却能通过简单的食物使身体少受一点伤害。豆腐除了含有丰富蛋白质、卵磷脂、亚油酸、维生素B1、维生素E、钙、铁,还含有多种叫“皂角苷”的物质,会阻止过氧化脂质的产生,抑制脂肪吸收,促进脂肪分解;使减肥事半功倍。
 
  但是要注意,孕妇还是要少吃海带为妙哦!
 
  4、脱脂牛奶+无糖麦片
 
  怀孕的时候,孕妇需要从食物中吸取的钙大约比平时多1倍。多数食物的含钙量都很有限,因此孕期喝更多的脱脂牛奶就成了你聪明的选择。孕妇每天应该摄取大约1000毫克的钙,只要3杯脱脂牛奶(200克)就可以满足这种需求。而麦片能有饱腹感,还能降低人体内的胆固醇水平,最好选择天然无添加无糖的麦片,这样既爽口健康又不会变胖哦!如果觉得不好吃可以加一点蜂蜜或菩提干来提味。
 
  孕期体重增加多少算正常范围?
 
  很多孕妇朋友不知道自己在怀孕后胖了多少才算合理范围内,往往有时候胖了一点就喊着要减肥!其实这是不对的!在合理范围内其实是不需要去减肥的哦!
 
  宝宝实际上只有5-8斤,超过8斤就算巨大儿了;胎盘一斤左右;胸 部变大,子 宫变大,羊水增加,一共五斤上下。怀孕后需要更多血液和体液,总共不到两斤。
 
  这就是一般孕妈体重分布了。偏瘦的孕妈腹部需要更多脂肪保暖和缓冲,腿部需要更多肌肉支撑,所以需要额外再涨3斤左右。
 
  圆润的孕妈身体如果不瘦一些,对血液要求高,心脏会很辛苦,所以一边怀孕一边要降一降母体的体重,同时增加宝宝的体重。
 
  通常前三个月内可增加1.1~1.5公斤。三个月以后,体重增加仍应控制在0.5公斤/周。整个孕周体重增长大概是10到15公斤。要控制体重增长的速度,以免诱发其他疾病并发症。
 
  建议孕妈怀孕期间每月至少得称一次体重,可以提醒自己,是不是过重了,又或者宝宝体重不够要加强营养了。
 
  所以各位孕妇朋友们,不要再因为自己胖了一点点就害怕自己瘦不下来了,要冷静面对哦!
 
  适合孕妇的减肥食谱 孕妇吃了不长肉还有营养!孕妇朋友们减肥一定要适度合理,不能影响了自己和宝宝的正常健康前提下进行,毕竟还是为了宝宝的健康为主嘛!
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