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坐月子早餐可以吃什么

坐月子早餐可以吃什么?

月子早餐可以吃什么?

说到早餐,我们人的身体在经过一个晚上的新陈代谢后,到了早晨就必需补充大量的蛋白质和能量。但是由于产妇在产后身体虚弱,有可能在早晨会面对胃口欠佳的问题。因此建议坐月子的妈妈们选择清淡,多样化以及好消化的产后早餐食谱。尽量避免油腻的食物,以免让妈妈们的胃口更减退。

其实,月子菜也分为三个阶段,就和坐月子一样。

第一阶段:产后第一周(1-7天)

在第一阶段主要利水消肿,排出恶露。产后第一个星期先不要急着滋补,应注意保暖,补充水分,多休息。所以在这个阶段尽量以清淡、开胃、容易消化的食物为主。建议多喝小米粥、红枣水、炒米茶、红豆薏仁粥等。

第二阶段:产后第二周(8-14天)

第二阶段着重减轻腰酸背痛、以修复为主。这个星期应多吃高营养价值的食物,如麻油腰花、杜仲补腰汤、红糖水等。动物内脏含多种维生素,能帮助调养气血、减轻腰酸背痛等不适。另外,这个阶段也是催奶的好时期,多补充蛋白质以帮助奶水分泌。

第三阶段:产后第三、四周(15-30天)

第三阶段则以增强体质、恢复元气为主,是妈妈们进补的好时机。还可以通过食补健体、养颜美容。而进补最常看到的菜肴有麻油鸡、红豆、首乌汤、虫草补气汤等。然而在忙着滋补的当儿,千万别忘了合理搭配营养,应多吃新鲜水果蔬菜以缓解便秘及补充维生素。

那正在坐月子的妈妈早餐该吃些什么呢?

通常建议妈妈们早餐吃得清淡,最主要的还是有营养及好消化的食物。月子早餐可以是小米鸡蛋粥、南瓜小米粥、素菜包、全熟蛋、清炒青菜、生姜番薯汤、蔬菜瘦肉粥、小米鱼粥、杂粮馒头、玉米、小米红枣粥、鸡汤、荞麦面包等等。

为了早日让产妇的身体恢复,坐月子是产后修复最关键的时期,对妈妈们来说绝对不可忽视。然而坐月子期间,补养身体固然重要,但妈妈们应该注意营养的均衡与完整,多吃来源不同的食物来快速恢复体力、分泌有品质的母奶以及预防骨质疏松症等。切记,这些都与坐月子饮食有着密切的关系!立即点击凤凰招牌厨房查看如何吃的营养,吃得均衡吧!

坐月子早餐食谱

  1. 小米鸡蛋粥

    主要食材:鸡蛋和小米。小米鸡蛋粥能滋补身体,同时它还能益气,有助身体恢复。

  2. 南瓜小米粥

    主要食材:南瓜和小米。有滋阴养胃、排毒及帮助胃肠蠕动的作用。

  3. 生姜番薯汤

    主要食材:生姜片、番薯、红枣。生姜性味温辛,有祛湿散寒、温中益脾胃的作用。番薯则有效于宽肠通便。

  4. 小米红枣粥

    主要食材:小米、红枣、枸杞。有补气养血、健脾益胃的功效

  5. 蔬菜瘦肉粥

    主要食材:胡萝卜、西芹、黄瓜、瘦肉、香菇蒂、麻油、料酒、姜片。此款粥不仅可以补充多种维生素而且还能补充一定量的的蛋白质,可补血养胃,滋阴润燥。

  6. 小米鱼粥

    主要食材:小米 、 巴沙鱼肉。味道清淡、柔软、养身润胃。

  7. 鸡汤

    主要食材:鸡、红枣、枸杞、姜片、葱段。鸡汤内的营养价值非常高,可以滋补身体、补元气、增强抵抗力、强身健体 。

  8. 红豆薏米粥

    主要食材:薏米、红豆、红枣、龙眼肉。能帮助祛湿,能够祛除体内的湿气。

  9. 葱花蛋卷

    主要食材:鸡蛋、葱、肉碎。鸡蛋含有丰富的营养,如蛋白质、脂肪、维生素等等。

  10. 八宝粥

    主要食材:红豆、花生、莲子、红枣、葡萄干、糯米、黑米、松子仁、冰糖。有健脾养胃,消滞减肥,益气安神的功效。

 


 

What can I eat for breakfast during confinement period?

Breakfast replenishes the stores of energy and proteins in our body after it undergoes metabolism during sleep. However, due to the weakness of the mother's body after delivery, it is possible that she may experience a loss of appetite in the first few days after giving birth especially in the morning. Therefore, it is advisable that mothers choose something light, diverse and digestible as confinement breakfast. Try to avoid greasy food as much as possible, so that their appetite will not be reduced further.

In fact, confinement can be divided into three stages, same goes to the confinement dishes.

Stage 1: First week after delivery (1-7 days)

In the first stage, the main purpose is to expel water and swellings, as well as discharge the lochia. In the first week after delivery, you should not rush to nourish, you should instead focus on keeping yourself warm, always keep yourself hydrated and get enough rest. Thus, in this stage, try taking light, appetizing and digestible food. It is recommended to eat food like millet porridge, red date water, fried rice tea, red bean and barley porridge, etc.

Stage 2: Second week after delivery (8-14 days)

The second stage focuses on reducing back pain and recovering. This week, you should eat more food with high nutritional value, such as sesame oil pork kidney, Du Zhong tonic soup, brown sugar water, etc. Animal innards contain varieties of vitamins, which can help to regulate qi and blood as well as reduce discomfort such as back pain. In addition, it is the best time to promote breast milk at this stage. Mothers are advised to consume more protein to boost milk supply.

Stage 3: The third and fourth weeks after delivery (15-30 days)

The third stage is to strengthen the body and restore vitality and mothers can now start consuming some tonic food to nourish the body. By having sufficient nutrients through food, mothers will notice the improvement on their skin and beauty. The most common dishes for this stage are sesame oil chicken, red beans, Shou Wu soup, Cordyceps tonic soup, etc. However, do not forget to balance out your diet by eating more fresh fruits and vegetables to prevent constipation and to boost vitamin intakes.

What are the common confinement breakfast choices?

It is advisable for mothers to have light a breakfast, and more importantly, have something balanced and digestible. Some appropriate breakfast items include millet porridge with egg, millet porridge with pumpkin, vegetable buns, hard boiled eggs, stir-fried vegetables, sweet potato ginger soup, lean meat with vegetable porridge, millet porridge with fish, mixed grain steamed buns, corn, millet porridge with red dates, chicken soup, buckwheat bread, etc.

Confinement is crucial for mothers’ body to have a speedy recovery after childbirth as it helps with postpartum repair and recovery. It must not be neglected. However, during the confinement period, it is always important to have a well-balanced diet with appropriate nutrients from different sources in order to nourish the body, regain strength, boost quality milk supply as well as to prevent osteoporosis. Remember, all of these are closely related to the diet for confinement! Click on Phoenix Signature Kitchen now to have an idea of a well-balanced and nutritious diet for your confinement!

Confinement breakfast recipes:

  1. Millet porridge with egg - Main ingredients: eggs and millet. Millet porridge with egg can nourish the body, and it can also benefit the qi and help the body recover.
  2. Millet porridge with pumpkin - Main ingredients: pumpkin and millet. This dish has the function of nourishing Yin, detoxifying and helping gastrointestinal motility.
  3. Sweet potato ginger soup - the main ingredients: ginger, sweet potato, red dates. Ginger is warm, it has the effect of dispelling dampness, dispersing cold as well as warming the spleen and stomach. Sweet potatoes are effective in improving the bowels movement.
  4. Millet porridge with red dates - main ingredients: millet, red dates, gojiberry. It has the effect of regulating the qi and blood as well as strengthening the spleen and stomach.
  5. Lean meat vegetable porridge - main ingredients: carrot, celery, cucumber, lean meat, mushroom tips, sesame oil, cooking wine, ginger. This porridge not only replenish multivitamins but also help with protein intakes, which can nourish blood and stomach, nourish Yin and moisten dryness.
  6. Millet porridge with fish- main ingredients: millet, fish. The dish is light, soft, nourishing and moisten the stomach.
  7. Chicken soup - main ingredients: chicken, red dates, gojiberry, ginger, onion. The nutritional value of chicken soup is very high. It can help to nourish the body, replenish vitality and strengthen the body.
  8. Red beans and barley porridge - the main ingredients: barley, red beans, red dates, longan meat. Can help dispel the dampness in the body.
  9. Egg roll with green onion - Main ingredients: egg, green onion, minced meat. Eggs are rich in nutrients, such as protein, fat, vitamins, etc.
  10. Eight Treasures porridge - Main ingredients: red beans, peanuts, lotus seeds, red dates, raisins, glutinous rice, black rice, pine nuts, rock sugar. It has the effect of strengthening the spleen and nourishing the stomach, weight loss, and benefiting qi and calming the mind.