怀孕四十周就要这样吃

CHAPTER 01 幸福孕期的

保健法

健康孕妇的饮食建议.............................................. 12

怀孕期间怎么吃才正确.......................................... 14

怀孕期间有哪些东西要忌口.................................... 16

怀孕期间生病了可以吃药吗.................................... 17

孕吐的对症食疗.................................................... 18

孕期腹部胀痛、抽筋的对症食疗.............................. 19

孕期便秘、腰酸背痛的对症食疗..............................20

孕期水肿、贫血的对症食疗.................................... 21

定期产检，母婴健康..............................................22

如何舒缓孕期七大常见不适....................................23

做好孕前准备工作.................................................24

好胎教从好心情开始..............................................25

适当运动，有益于孕期健康....................................26

美丽孕妇的肌肤保养指南.......................................27

孕期（怀孕14周及以前）30

孕期营养师一周饮食建议.................................32

排骨糙米饭..........................................................33

海带糙米饭..........................................................33

高纤苹果饭..........................................................34

蛤蜊麦饭..............................................................34

黄金三文鱼炒饭....................................................35

香甜金薯粥..........................................................35

鲜味鸡汤面线.......................................................36

酸菜鸭肉面线.......................................................36

什锦海鲜汤面.......................................................37

甜椒螺丝面..........................................................38

三文鱼蒜香意大利面..............................................38

南瓜荞麦馒头.......................................................39

土豆煎饼..............................................................40

紫米珍珠丸子.......................................................40

奶香鲜贝烩西蓝花................................................. 41

毛豆炒鲜贝.......................................................... 41

香煎秋刀鱼..........................................................42

柠檬鳕鱼..............................................................42

豉汁鲳鱼..............................................................43

树子鲈鱼..............................................................43

虾仁炒蛋..............................................................44

什锦炒虾仁..........................................................45

腰果炒虾仁..........................................................45

章鱼菠菜卷..........................................................46

西芹烩墨鱼..........................................................46

芦笋墨鱼饺..........................................................47

丝瓜蛤蜊汤..........................................................48

蒜香蛤蜊上海青....................................................48

酥炸生蚝..............................................................49

牡蛎豆腐羹..........................................................49

芥蓝牛肉..............................................................50

百合炒牛肉..........................................................50

蘑菇烧牛肉.......................................................... 51

山药炒羊肉.......................................................... 51

黑木耳炒肉丝.......................................................52

黄瓜炒肉片..........................................................52

菠萝黑木耳猪颈肉.................................................53

甜椒鸡柳..............................................................54

豌豆炒鸡丁..........................................................54

开洋白菜..............................................................55

碧玉白菜卷..........................................................55

鲜炒圆白菜..........................................................56

圆白菜炒虾仁.......................................................57

河虾拌菠菜..........................................................57

腐皮炒菠菜..........................................................58

凉拌菠菜..............................................................58

虾酱菠菜..............................................................59

五香豆干菠菜卷....................................................59

蒜香龙须菜..........................................................60

醋拌莲藕..............................................................60

红丝绿豆藕饼....................................................... 61

香菇炒芦笋..........................................................62

三文鱼芦笋沙拉....................................................62

黑木耳炒芦笋.......................................................63

开心果拌芦笋.......................................................63

香蒜南瓜..............................................................64

凉拌梅香南瓜片....................................................64

焗烤西红柿镶薯泥.................................................65

双椒咖喱茄子.......................................................66

橘香紫苏茄..........................................................66

四季豆烩油豆腐....................................................67

干煸四季豆..........................................................67

三色四季豆..........................................................68

酥炸梅肉香菇.......................................................68

香菇烩玉米笋.......................................................69

凉拌百叶豆腐.......................................................70

黄金咖喱什锦豆....................................................70

芝麻虾味浓汤....................................................... 71

银鱼紫菜羹.......................................................... 71

红魽味噌汤..........................................................72

三文鱼洋葱汤.......................................................72

莲藕金枪鱼汤.......................................................73

紫菜玉米排骨汤....................................................74

苦瓜排骨汤..........................................................74

栗子莲藕排骨汤....................................................75

胡萝卜肉汤..........................................................75

南瓜蘑菇浓汤.......................................................76

竹荪鸡汤..............................................................77

红枣乌鸡汤..........................................................77

金针菇鸭肉汤.......................................................78

山药虫草三文鱼汤.................................................78

首乌炖鸡蛋..........................................................79

甘麦枣藕汤..........................................................80

松子甜粥.............................................................. 81

核桃芝麻糊.......................................................... 81

甘蔗双豆汤..........................................................82

红豆甜薯汤..........................................................82

红豆杏仁露..........................................................83

银耳百合桂圆露....................................................84

红枣菇耳汤..........................................................84

藕节红枣煎..........................................................85

姜汁炖牛奶..........................................................85

蜜桃奶酪..............................................................86

苹果哈密瓜酸奶....................................................87

松子红薯煎饼.......................................................87

葡萄干腰果蒸糕................................................... 88

紫苏金橘茶..........................................................89

红枣枸杞子茶.......................................................89

粉红樱桃美人饮....................................................90

芝麻香蕉牛奶.......................................................90

核桃糙米浆.......................................................... 91

第二孕期（怀孕15~28周） 92

第二孕期营养师一周饮食建议.................................94

核桃炒饭..............................................................95

红薯糙米饭..........................................................96

梅子鸡肉饭..........................................................96

黑芝麻糯米粥.......................................................97

芝麻绿豆饭..........................................................98

鲭鱼燕麦粥..........................................................98

黑木耳燕麦粥.......................................................99

燕麦瘦肉粥..........................................................99

三文鱼饭团........................................................100

牡蛎虱目鱼粥..................................................... 101

南瓜面疙瘩........................................................ 101

黑豆燕麦馒头..................................................... 102

炒坚果小鱼干..................................................... 103

小鱼炒百叶........................................................ 103

发菜蒸蛋............................................................104

香料烤三文鱼..................................................... 105

甜椒三文鱼丁..................................................... 105

鳕鱼土豆球........................................................ 106

西红柿鳕鱼........................................................ 107

蒜香烤金枪鱼..................................................... 107

奶油蒜煎干贝.....................................................108

鲜炒墨鱼西蓝花.................................................. 109

黑豆炖猪脚........................................................109

牛肉芝麻卷饼..................................................... 110

香煎蒜味牛排......................................................111

黄豆炖猪肉........................................................ 112

萝卜丝炒猪肉..................................................... 112

奶酪洋葱肉片..................................................... 113

奶酪焗烤鸡腿..................................................... 114

菠萝甜椒鸡........................................................ 115

黑豆鸡汤............................................................ 115

甜椒三杯鸡........................................................ 116

腰果炒鸡丁........................................................ 116

高纤蔬菜牛奶锅.................................................. 117

韭菜炒鸭血........................................................ 117

西红柿炒蛋........................................................ 118

菠菜炒蛋............................................................ 118

豌豆苗蔬菜卷..................................................... 119

培根四季豆........................................................ 119

炒嫩油麦菜........................................................ 120

清炒山药芦笋..................................................... 120

鲜菇炒油菜........................................................ 121

核桃香炒圆白菜.................................................. 122

鸡丝苋菜............................................................ 122

香菇烩白菜........................................................ 123

糖醋香茄............................................................ 124

京酱茄子............................................................ 124

酥炸茄子............................................................ 125

香菇茭白............................................................ 125

枸杞子炒鲜菇..................................................... 126

清炒黑木耳豆芽.................................................. 126

毛豆玉米笋........................................................ 127

开洋黄瓜............................................................ 127

芝麻煎豆腐........................................................ 128

凉拌黄瓜嫩豆腐.................................................. 129

醋渍什锦蔬菜..................................................... 129

豆瓣莲藕............................................................ 130

红茄山药泥........................................................ 131

黑芝麻海带汤..................................................... 131

牛肉罗宋汤........................................................ 132

西红柿土豆牛肉汤............................................... 132

南瓜蔬菜浓汤..................................................... 133

山药南瓜汤........................................................ 133

鲜味海带芽汤..................................................... 134

蛤蜊清汤............................................................ 134

苋菜银鱼汤........................................................ 135

猪血大肠汤........................................................ 135

燕麦浓汤面包盅.................................................. 136

杜仲炒腰花........................................................ 137

西蓝花鲜菇汤..................................................... 137

黄芪猪肝汤........................................................138

黄芪枸杞子鸡汤.................................................. 138

阿胶牛肉汤........................................................ 139

阿胶蛋羹............................................................ 139

清蒸红枣鳕鱼..................................................... 140

首乌红枣鸡........................................................140

冰糖参味燕窝..................................................... 141

黑芝麻山药蜜..................................................... 141

玉米芝麻糊........................................................ 142

蜂蜜黑芝麻泥..................................................... 142

花生麻糬............................................................ 143

金薯羊羹............................................................144

葡萄干蒸枸杞子.................................................. 145

黑芝麻拌枸杞子.................................................. 145

南瓜酸奶沙拉..................................................... 146

核桃酸奶沙拉..................................................... 147

葡汁蔬果沙拉..................................................... 147

鲜果奶酪............................................................148

葡萄柚香橙冻.....................................................148

冰糖核桃露........................................................149

冰糖麦芽饮........................................................149

枸杞子明目茶..................................................... 150

香油蜜茶............................................................ 150

黄豆浆............................................................... 151

红枣枸杞子黑豆浆............................................... 151

草莓乳霜............................................................ 152

酸奶葡萄汁........................................................ 153

莓果胡萝卜汁..................................................... 153

第三孕期（怀孕29周及以后） 154

第三孕期营养师一周饮食建议............................... 156

红枣红豆饭........................................................ 157

黄豆糙米饭........................................................158

南瓜火腿炒饭.....................................................158

什锦圆白菜饭..................................................... 159

猪肝腰花饭........................................................ 159

花生百合粥........................................................ 160

红枣茯苓粥........................................................ 160

鸡丁西蓝花粥..................................................... 161

猪肝燕麦粥........................................................ 161

山药糙米粥........................................................ 162

紫薯粥............................................................... 162

香葱三文鱼........................................................ 163

松子蒸鳕鱼........................................................ 164

豆酥鳕鱼............................................................ 165

奶汁鳕鱼............................................................ 165

香酥牡蛎煎........................................................ 166

椒香鲜鱿鱼........................................................ 166

干贝芦笋............................................................ 167

五彩墨鱼............................................................ 167

菠萝虾球............................................................168

松子香芒炒虾仁..................................................168

黄瓜嫩笋拌虾仁.................................................. 169

洋葱香炒猪肝..................................................... 170

小黄瓜炒猪肝..................................................... 170

软炸鸡肝............................................................ 171

韭黄嫩炒羊肝..................................................... 171

水梨烧肉............................................................ 172

茼蒿炒肉丝........................................................ 172

冬瓜烩排骨........................................................ 173

鲜菇镶肉............................................................ 174

橘香煎牛排........................................................ 175

洋葱牛小排........................................................ 175

滑蛋牛肉............................................................ 176

杨桃牛肉............................................................ 177

牛肉炒豆腐........................................................ 177

菠萝苦瓜鸡........................................................178

香烤鸡肉饼........................................................ 179

橙汁鸭胸............................................................180

枸杞子炒金针菜..................................................180

凉拌金针菜........................................................ 181

金针菜烩丝瓜..................................................... 182

肉末炒丝瓜........................................................ 182

凉拌丝瓜竹笋..................................................... 183

四季豆炒鲜笋.....................................................184

鲜笋沙拉............................................................184

蒜香茭白............................................................185

开洋西蓝花........................................................185

奶油草菇西蓝花..................................................186

牛奶西蓝花........................................................186

冬瓜炒牡蛎........................................................187

蒜蓉豇豆............................................................188

莲藕炒四季豆.....................................................188

豌豆炒蘑菇........................................................189

红茄杏鲍菇........................................................189

鲜菇烩上海青..................................................... 190

清烫红薯叶........................................................190

蒜香红薯叶........................................................ 191

奶油焗白菜........................................................ 192

西红柿奶酪沙拉.................................................. 192

红茄绿菠拌鸡丝.................................................. 193

南瓜胡萝卜泥..................................................... 194

芝麻拌海带芽..................................................... 194

蘑菇燕麦浓汤..................................................... 195

发菜豆腐羹........................................................ 195

玉米浓汤............................................................ 196

奶酪蔬菜鸡肉浓汤............................................... 197

莲藕雪里蕻汤..................................................... 197

红豆排骨汤........................................................198

枸杞子银耳猪肝汤...............................................198

金针花猪肝汤..................................................... 199

花生猪脚汤........................................................200

海带炖牛肉........................................................200

当归猪肝羹........................................................ 201

参芪鲈鱼汤........................................................202

山药双菇汤........................................................203

桑寄生猪脚汤.....................................................204

核桃仁紫米粥.....................................................205

莲藕紫米粥........................................................205

红薯山药圆........................................................206

红薯芝麻露........................................................207

竹荪莲子汤........................................................207

木瓜银耳甜汤.....................................................208

枸杞子红豆汤圆..................................................208

焗烤香蕉奶酪卷..................................................209

香橙布丁............................................................ 210

菠萝葡萄蜜茶..................................................... 211

柚香蜂蜜绿茶..................................................... 211

黄芪枸杞子茶..................................................... 212

阿胶鲜梨茶........................................................ 212

决明红枣茶........................................................ 213

苹果醋............................................................... 214

什锦蔬果汁........................................................ 214

蜂蜜草莓汁........................................................ 215