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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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