產(chǎn)后恢復(fù)培訓(xùn)課程PostpartumRecoveryTrainingCourse產(chǎn)后飲食指導(dǎo)Postpartumdietaryguidance產(chǎn)后恢復(fù)培訓(xùn)課程PostpartumRecoveryTrainingCourse營(yíng)養(yǎng)素概論IntroductiontoNutrients目錄（Contents）1.營(yíng)養(yǎng)素概論IntroductiontoNutrients2.七種營(yíng)養(yǎng)素Thesevennutrients3.產(chǎn)褥期的飲食指導(dǎo)Dietaryguidanceduringpuerperium4.不同體質(zhì)的產(chǎn)婦飲食Maternaldietfordifferentbodyconstitutions導(dǎo)入（Introduction）

“安谷則昌，

絕谷則亡。“

("Ifyouhavegoodgrain,youwillprosper;ifyouhavenograin,youwilldie.“)生命在于營(yíng)養(yǎng)！(Lifeisaboutnutrition.)凡是能維持人體正常生長(zhǎng)發(fā)育、新陳代謝所必需的營(yíng)養(yǎng)物質(zhì)。(Allnutrientsnecessarytomaintainnormalgrowth,developmentandmetabolismofhumanbody.)營(yíng)養(yǎng)素的概念及種類(lèi)（Theconceptandtypesofnutrients）

營(yíng)養(yǎng)素的概念(Theconceptofnutrients)營(yíng)養(yǎng)素的概念及種類(lèi)（Theconceptandtypesofnutrients）

營(yíng)養(yǎng)素的種類(lèi)(Thetypesofnutrients)人體需要的營(yíng)養(yǎng)素約有40多種，歸納為七大營(yíng)養(yǎng)素。(Thehumanbody

needsabout40kindsofnutrients,whicharesummarizedassevennutrients.)01提供能量：供給人體所需要的能量(主要是蛋白質(zhì)、碳水化合物和脂肪三大營(yíng)養(yǎng)素)。(Provideenerg：Supplytheenergyneededbyhumanbody(mainlyprotein,carbohydrateandfat).)02促進(jìn)生長(zhǎng)與組織修復(fù)：主要有蛋白質(zhì)、礦物質(zhì)和維生素。(Promotegrowthandtissuerepair：Mainlyproteins,mineralsandvitamins.)(Regulatephysiologicalfunctions：Regulatethephysiologicalfunctionsofhumanbody,maintainthedynamicbalanceofmaterialmetabolismandthehomeostasisoftheinternalenvironment.)03調(diào)節(jié)生理功能：調(diào)節(jié)人體的生理功能，維持物質(zhì)代謝的動(dòng)態(tài)平衡及內(nèi)環(huán)境的穩(wěn)態(tài)。營(yíng)養(yǎng)素是維持生命的物質(zhì)基礎(chǔ)。(Nutrientsarethematerialbasisoflife.)營(yíng)養(yǎng)素的生理功能（Thephysiologicalfunctionsofnutrients）

《皇帝內(nèi)經(jīng)?素問(wèn)》曰：“五谷為養(yǎng)，五果為助，五畜為益，五菜為充，氣味合而服之，以補(bǔ)精益氣?！?“YellowEmperor'sInnerCanon”,hasrecordsof"fivegrainsforfeeding,fivefruitsforsupplements,fiveanimalsforbenefits,fivevegetablesforfilling,appropriatecombinationoftheabovefoodscanreplenishessenceandbenefitQi.”)

膳食指南（Dietaryguidelines）

1989年首次頒布了《中國(guó)居民膳食指南》(“TheDietaryGuidelinesforChineseResidents”werefirstissuedin1989.)1997年2007年2016年膳食指南（Dietaryguidelines）

膳食指南（Dietaryguidelines）

《中國(guó)居民膳食指南》2016版(The2016editionof“DietaryGuidelinesforChineseResidents”.)食物多樣，谷類(lèi)為主(Consumeavarietyoffood,mainlygrains.)1吃動(dòng)平衡，健康體重(Balanceeatingandexercise,maintainahealthyweight.)2多吃蔬果、奶類(lèi)、大豆(Eatmorefruitsandvegetables,dairyandsoybean.)3適量吃魚(yú)、禽、蛋、瘦肉(Eatfish,poultry,eggsandleanmeatinmoderation.)4少鹽少油，控糖限酒(Lesssaltandoil,controlsugarandlimitalcohol.)5杜絕浪費(fèi)，興新食尚(Intoleranceofwaste,thenewfoodfashion.)6《中國(guó)居民膳食指南》(“DietaryGuidelinesforChineseResidents”)膳食指南（Dietaryguidelines）

大豆堅(jiān)果類(lèi)(soybeansandnuts)畜禽魚(yú)蛋類(lèi)(meat,fishandeggs)蔬菜水果類(lèi)(vegetablesandfruits)食物多樣，谷類(lèi)為主(Consumeavarietyoffood,mainlygrains)每天的膳食應(yīng)包括：(dailydietshouldinclude:)谷薯類(lèi)(grainsandrootcrops)膳食指南（Dietaryguidelines）

膳食指南（Dietaryguidelines）

食物多樣，谷類(lèi)為主

(Consumeavarietyoffood,mainlygrains)建議：平均每天至少攝入12種以上食物，每周25種以上。(Itisrecommendedtoconsumeatleast12

kindsoffoodperdayandmorethan25kindsperweek.)食物多樣，谷類(lèi)為主(Consumeavarietyoffood,mainlygrains)(Grains(staplefood)isthemainfeatureofabalanceddiet.)谷類(lèi)（主食）為主是平衡膳食的重要特征。(Itisrecommendedthatadultsconsume250-400gramsofgrainsandrootcropseveryday,including50-150gramsofwholegrainsandmixedbeansand50-100gramsofrootcrops.)膳食指南（Dietaryguidelines）

吃動(dòng)平衡，健康體重(Balanceeatingandexercise,maintainahealthyweight)每周至少進(jìn)行5天中等強(qiáng)度身體活動(dòng)，累計(jì)150分鐘以上。(Engageinmoderate-intensityphysicalactivityatleastfivedaysperweekforatotalofatleast150minutes.)堅(jiān)持日常身體活動(dòng)，身體活動(dòng)總量至少相當(dāng)于每天6000步。(Adheretodailyphysicalactivity,withtotalphysicalactivityequivalenttoatleast6,000stepsperday.)減少久坐時(shí)間，每小時(shí)起來(lái)動(dòng)一動(dòng)。(Reducesedentarytime,getupeveryhourandmovearound.)膳食指南（Dietaryguidelines）

多吃蔬果、奶類(lèi)、大豆(Eatmorefruitsandvegetables,dairyandsoybean)(Fruitsandvegetablesproviderichmicronutrients,dietaryfiberandphytochemicals.)蔬菜水果提供豐富的微量營(yíng)養(yǎng)素、膳食纖維和植物化學(xué)物。蔬菜(vegetables)水果(fruits)推薦每天攝入300-500克，深色蔬菜應(yīng)占1/2。(TherecommendeddailyintakeIs300-500grams,1/2ofwhichshouldbedarkvegetables.)推薦每天攝入200-350克，果汁不能代替鮮果。(TherecommendeddailyintakeIs200-350grams,andfruitjuiceshouldnotreplacefreshfruits.)膳食指南（Dietaryguidelines）

膳食指南（Dietaryguidelines）

多吃蔬果、奶類(lèi)、大豆(Eatmorefruitsandvegetables,dairyandsoybean)奶類(lèi)和大豆對(duì)降低慢性病的發(fā)病風(fēng)險(xiǎn)具有重要作用。(Dairyproductsandsoybeanplayanimportantroleinreducingtheriskofchronicdiseases.)動(dòng)物性食物優(yōu)選魚(yú)和禽類(lèi)（雞鴨），脂肪含量相對(duì)較低。(Fishandpoultry(suchaschickensandducks)arepreferredasanimalfoods,andthefatcontentisrelativelylow.)吃畜肉應(yīng)選擇瘦肉，瘦肉脂肪含量較低。(Leanmeatshouldbechosenfrompork,whichcontainlessfat.)吃過(guò)多食用煙熏和腌制肉類(lèi)可增加腫瘤的發(fā)生風(fēng)險(xiǎn)，應(yīng)當(dāng)少吃。(Excessiveconsumptionofsmokedandpreservedmeatcanincreasetheriskoftumorandshouldbeeatenless.)適量吃魚(yú)、禽、蛋、瘦肉(Eatfish,poultry,eggsandleanmeatinmoderation)膳食指南（Dietaryguidelines）

(Therecommendedaveragedailyintakeoffish,eggs,andleanmeatis120-200g(lessthan200g)intotal,40-75gforlivestockandpoultry,40-75gforaquaticproducts,and40-50gforeggs.)推薦平均每天攝入魚(yú)、禽、蛋和瘦肉總量120~200克（小于4兩）。每天畜擒類(lèi)為40~75克；每天水產(chǎn)類(lèi)為40~75克；每天蛋類(lèi)為40~50克。膳食指南（Dietaryguidelines）

適量吃魚(yú)、禽、蛋、瘦肉

(Eatfish,poultry,eggsandleanmeatinmoderation)膳食指南（Dietaryguidelines）

少鹽少油，控糖限酒(Lesssaltandoil,controlsugarandlimitalcohol)食鹽、烹調(diào)油和脂肪攝入過(guò)多，是高血壓、肥胖和心腦血管疾病等慢性疾病發(fā)病率居高不下的重要因素。(Excessiveintakeofsalt,cookingoilandfatisanimportantfactorcontributingtothehighincidenceofchronicdiseasessuchashypertension,obesity,cardiovascularandcerebrovasculardiseases.)少鹽少油，控糖限酒(Lesssaltandoil,controlsugarandlimitalcohol)每天食鹽不超過(guò)6克，每天烹飪油25~30克。每天攝入糖不超過(guò)50克，最好控制在約25克以下。每天7~8杯（1500~1700毫升），提倡飲用白開(kāi)水或者茶水，少喝含糖飲料。一天飲酒的酒精量男性不超過(guò)25克，女性不超過(guò)15克。(Nomorethan6gramsofsaltperdayand25to30gramsofcookingoilperday.)(Thedailyintakeofsugarshallnotexceed50g,preferablyunder25grams.)(Drink7-8glassesofwater(about1500-1700ml)everyday,plainwaterorteaareadvised,anddrinklesssugarybeverage.)(Theamountofalcoholconsumedinadayshallnotexceed25gramsformenand15gramsforwomen.)膳食指南（Dietaryguidelines）

膳食指南（Dietaryguidelines）

杜絕浪費(fèi)，興新食尚

(Intoleranceofwaste,thenewfoodfashion.)按需選購(gòu)食物、按需備餐，提倡分餐不浪費(fèi)。選擇新鮮衛(wèi)生的食物和適宜的烹調(diào)方式，保障飲食衛(wèi)生。(Purchasefoodasneeded,preparemealsasneeded,andencourageseparatemealstopreventwaste.)

(Choosefreshandhealthyfoodandappropriatecookingmethodstoensurefoodhygiene.)膳食纖維（dietaryfiber）七大營(yíng)養(yǎng)素的種類(lèi)（Typesofthesevennutrients）

碳水化合物（carbohydrates）蛋白質(zhì)（proteins）脂類(lèi)（lipids）維生素（vitamin）礦物質(zhì)（minerals）水（water）（Physiologicalfunctionsandfoodsourcesofthesevennutrients

）

七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源碳水化合物是由碳、氫、氧三種元素組成的物質(zhì)。分為單糖（葡萄糖）、雙糖（乳糖）和多糖（淀粉）。

（Carbohydratesaresubstancescomposedofthreeelements:carbon,hydrogenandoxygen,andcanbedividedintomonosaccharides(suchasglucose),disaccharides(suchaslactose)andpolysaccharides（suchasstarch））碳水化合物(Carbohydrates)七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

(Formactiveingredientswithproteinsandlipids,etc.)碳水化合物—功能(Carbohydrates—Functions)供能：人體所需能量的70%左右由碳水化合物氧化分解供應(yīng)。組織細(xì)胞的重要組成成分。與蛋白、脂類(lèi)等形成活性成分。0102(Energysupply:about70%oftheenergyrequiredbythehumanbodyissuppliedbytheoxidativedecompositionofcarbohydrates.)

(Importantcomponentoftissuecells.)

03碳水化合物—主要食物來(lái)源(Carbohydrates—Mainfoodsources)蔗糖谷物水果堅(jiān)果蔬菜來(lái)源（Sucrose）（grains）（fruits）（nuts）（vegetables）七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

蛋白質(zhì)有20多種，分為必須氨基酸和非必需氨基酸。(Therearemorethan20kindsofprotein,whicharedividedintoessentialandnon-essentialaminoacids.)(Regulatefatmetabolism)功能（Functions）構(gòu)成機(jī)體的重要物質(zhì)提供熱能維持大腦功能必須的能源調(diào)節(jié)脂肪代謝(Importantsubstancesthatconstitutethebody)(Provideheatenergy)

(Maintaintheenergynecessaryforbrainfunction)蛋白質(zhì)

(Protein)七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

含蛋白質(zhì)最多的植物性食物是黃豆，每100克含36.3克。(Soybeanistheplantfoodwiththemostprotein,with36.3gramsper100grams.)含蛋白質(zhì)最多的動(dòng)物性食物是雞肉，每100克含23.3克。(Chickenistheanimalfoodwiththemostprotein,with23.3gramsper100grams

.)食物中以豆類(lèi)、花生、肉類(lèi)、乳類(lèi)、蛋類(lèi)、魚(yú)蝦類(lèi)含蛋白質(zhì)較高，而谷類(lèi)含量較少，蔬菜水果中更少。(Beans,peanuts,meat,dairy,eggs,fishandshrimpcontainhighprotein,whilegrainscontainless,andevenlessinvegetablesandfruits.)蛋白質(zhì)—主要食物來(lái)源(Protein—Mainfoodsources)七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

類(lèi)脂主要有磷脂、糖脂、膽固醇及膽固醇酯等。(Lipids

mainlyincludephospholipids,glycolipids,cholesterolandcholesterolesters.)脂類(lèi)是脂肪及類(lèi)脂的總稱(chēng)，是機(jī)體的重要組成成分。脂肪是脂肪酸及甘油的化合物。富含脂肪的食物有動(dòng)物油和植物油。(Lipidsarethegeneraltermforfatsandlipids,whichareimportantcomponentsofthebody.)(Fats

arecompoundsoffattyacidsandglycerol.Foodsrichinfatincludeanimalandvegetableoils.)脂類(lèi)

(Lipids)七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

(Promoteappetiteandincreasesenseofsatiety.)促進(jìn)食欲及增加飽腹感。供給機(jī)體能量。構(gòu)成機(jī)體組織和重要物質(zhì)。提供必需脂肪酸。促進(jìn)脂溶性維生素的吸收。(Supplyenergytothebody.)(Constitutebodytissuesandimportantsubstances.)(Provideessentialfattyacids.)(Promotetheabsorptionoffat-solublevitamins.)脂類(lèi)—功能(Lipids—Functions)（Physiologicalfunctionsandfoodsourcesofthesevennutrients

）

七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源脂類(lèi)的食物來(lái)源主要為各種植物油及精煉的動(dòng)物脂。(Mainfoodsourcesoflipidsaremainlyvariousvegetableoilsandrefinedanimalfats.)（Physiologicalfunctionsandfoodsourcesofthesevennutrients

）

七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源維生素，是維持人體生命活動(dòng)必需的一類(lèi)有機(jī)物質(zhì)也是保持人體健康的重要活性物質(zhì)。(Vitaminsareaclassoforganicsubstancesnecessarytomaintainhumanlifeactivitiesandimportantactivesubstancestomaintainhumanhealth.)維生素(Vitamins)（Physiologicalfunctionsandfoodsourcesofthesevennutrients

）

七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源維生素分脂溶性和水溶性維生素兩種類(lèi)型。(Therearetwotypesofvitamins:fatsolubleandwatersoluble.)脂溶性維生素有：A、D、E、K。(FatsolublevitaminsincludevitaminsA,D,EandK.)水溶性維生素有：C和B族。(WatersolublevitaminsincludevitaminCandBgroup.)維生素(Vitamins)七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

維生素—功能(Vitamins—Functions)(activecomponentsofvariousenzymesinvolvedinmetabolismofsubstancesandenergy.)多種酶的活性成份，參與物質(zhì)和能量代謝。（Physiologicalfunctionsandfoodsourcesofthesevennutrients

）

七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源礦物質(zhì)是指人體必需的礦物質(zhì)營(yíng)養(yǎng)素。(Mineralsaremineralnutrientsthatareessentialtohumanbody.)

微量元素：鐵、銅、鋅、錳、硒等。(Traceelements:iron,copper,zinc,manganese,selenium,etc.)常量元素微量元素majorelementtraceelement常量元素：每日需要在100mg以上，包括鈣、鎂、鉀、鈉、氯、硫等。(Majorelements:dailyrequirementofmorethan100mg,includingcalcium,magnesium,potassium,sodium,chlorine,sulfur,etc.)

礦物質(zhì)(Minerals)七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

礦物質(zhì)—功能(Minerals—Functions)構(gòu)成機(jī)體組織的重要材料。調(diào)節(jié)體液平衡。維持機(jī)體酸堿平衡。酶系統(tǒng)的活化劑。(Importantmaterialsconstitutingbodytissue)(Itcanregulatethebalanceofbodyfluid.)(Maintainacid-basebalance.)(Itistheactivatorofenzymesystem.)七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

(Theimportantcomponentofhumancellsiswater,whichisabout70%fornormaladults,80%forinfantsand55%fortheelderly.)水是一切生命所必需的物質(zhì)，是飲食中的基本成份，在生命活動(dòng)中有重要生理功能。人體細(xì)胞的重要成分是水，正常成人水分大約為70%，嬰兒體重的80%左右是水，老年人身體55%是水分。(Waterisanessentialsubstanceforalllife,abasicingredientindiet,andplaysanimportantphysiologicalroleinlifeactivities.)水(Water)（Physiologicalfunctionsandfoodsourcesofthesevennutrients

）

七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源調(diào)節(jié)體溫和潤(rùn)滑組織。(Itcanregulatebodytemperatureandlubricatetissue.)人體構(gòu)造的主要成份，水占成人體重的50％～60％。(itisthemaincomponentofhumanbodystructure,wateraccountsfor50%to60%ofadultbodyweight.)營(yíng)養(yǎng)物質(zhì)的溶劑和運(yùn)輸?shù)妮d體。(Itisthesolventandtransportcarrierofnutrients.)主要來(lái)源是飲水和食物。(Mainsourceofwateraredrinkingwaterandfood.)水—功能(Water—Functions)七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

膳食纖維是指能抗人體小腸消化吸收，而在人體大腸能部分或全部發(fā)酵的可食用的植物性成分、碳水化合物及其相類(lèi)似物質(zhì)的總和。(Dietaryfiberisthesumofedibleplantcomponents,carbohydratesandtheiranaloguesthatcanresistdigestionandabsorptioninhumansmallintestineandcanbepartiallyorfullyfermentedinhumanlargeintestine.)膳食纖維(Dietaryfiber)（Physiologicalfunctionsandfoodsourcesofthesevennutrients

）

七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源改善腸道功能調(diào)節(jié)脂類(lèi)代謝調(diào)節(jié)糖類(lèi)代謝調(diào)節(jié)酸堿體質(zhì)幫助控制體重(Improveintestinalfunction)(Regulatelipidmetabolism)(Regulatecarbohydratemetabolism)(Regulateacid-baseconstitution)(Helpcontrolweight)膳食纖維—功能(Dietaryfiber—Functions)七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

富含膳食纖維的食物首推的就是筍，筍的主要成份就是粗纖維。(Bambooshootisthemostrecommendedfoodrichindietaryfiber,anditsmaincomponentiscrudefiber.)還有紅薯、紫薯、芹菜、茄子、黃瓜等。(Therearealsosweetpotatoes,purplepotatoes,celery,eggplant,cucumbers,etc.)水果中無(wú)花果的膳食纖維含量很高。(Fighasahighcontentofdietaryfiberinfruits.)其次綠葉菜，豆類(lèi)都富含膳食纖維。(Secondly,greenleafyvegetablesandbeansarerichindietaryfiber.)膳食纖維

(Dietaryfiber)七大營(yíng)養(yǎng)素的生理功能及主要的食物來(lái)源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

小結(jié)-七大營(yíng)養(yǎng)素對(duì)人體的作用（

Summary-functionsofthesevennutrientstothehumanbody）

水：沒(méi)有它七天就會(huì)死！(Water:withoutit,peoplewilldieinsevendays)蛋白質(zhì)：傷口的自動(dòng)縫合機(jī)！(Protein:theautomaticsuturemachineforwound)脂類(lèi)：身體的能源庫(kù)！(Lipids:body'senergybank)碳水化合物：熱能最主要的來(lái)源！(Carbohydrates:themostimportantsourceofheat)維生素：防止疾病的重要物質(zhì)！(Vitamins:importantsubstancetopreventdisease)礦物質(zhì)：營(yíng)養(yǎng)的活躍分子！(Minerals:activemoleculesofnutrition)膳食纖維：杜絕消化道癌！(Dietaryfiber:eliminatedigestivetractcancers)產(chǎn)褥期(Puerperium)從胎盤(pán)娩出到生殖系統(tǒng)及全身各器官（除乳房外）恢復(fù)或接近孕前狀態(tài)大約需要6-8周的時(shí)間，這時(shí)期稱(chēng)為產(chǎn)褥期，即俗稱(chēng)“坐月子”。(Ittakesabout6-8weeksfromthedeliveryofplacentatotherecoveryofreproductivesystemandorgansofthewholebody(exceptbreast)orclosetothepre-pregnancystate,andthisperiodiscalledthepuerperium,whichiscommonlyknownas"sittingthemonth".)產(chǎn)褥期(Puerperium)產(chǎn)褥期飲食的重要性(Importanceofdietduringpuerperium)美化皮膚。(andbeautifyski)調(diào)理體質(zhì)，提高身體免疫力；(conditionbodyconstitution,improvebodyimmunity;)恢復(fù)孕前身材；(restorepre-pregnancyfigure;)產(chǎn)褥期的飲食原則(Dietaryprinciplesofthepuerperium)精(fine)雜(diverse)稀(watery)軟(soft)產(chǎn)褥期的飲食原則(Dietaryprinciplesofthepuerperium)指量不宜過(guò)多，產(chǎn)后過(guò)量的飲食除了能讓產(chǎn)婦在孕期體重增加的基礎(chǔ)生進(jìn)一步肥胖外，對(duì)于產(chǎn)后的恢復(fù)并無(wú)益處。(Finemeanstheamountoffoodshouldnotbetoomuch,overeatingafterchildbirthwillonlyincreasepuerpera’sbodyweightandaggravateobesity,andnotbeneficialforpostpartumrecovery.）精（

Fine）飲食要富含蛋白質(zhì)。(Dietshouldberichinprotein.)多吃含鈣豐富的食物。(Eatmorecalcium-richfoods.)多吃含鐵豐富的食物。(Eatmoreiron-richfoods.)少食多餐。(Eatsmall,frequentmeals.)精(Fine)產(chǎn)褥期的飲食原則(Dietaryprinciplesofthepuerperium)雜(Diverse)指食物品種多樣化。進(jìn)食的品種越豐富、營(yíng)養(yǎng)越平衡全面。(Diversereferstothevarietyoffood.Thericherthevarietyoffood,themorebalancedandcomprehensivethenutrition.)010203主副食種類(lèi)多樣化。(Avarietyofstapleandsidedishes.)攝取一定的脂肪。(Consumeacertainamountoffat.)葷素菜的品種應(yīng)盡量豐富多樣。(ThevarietyofmeatsandvegetablesshouldbeasrichanddiverseasPossible.)產(chǎn)褥期的飲食原則(Dietaryprinciplesofthepuerperium)稀(Watery)指水分要多。(Waterymeansthatthereshouldbemorewater.)新媽媽產(chǎn)后乳汁的分泌，產(chǎn)婦褥汗，體表的水分揮發(fā)也大于平時(shí)，使產(chǎn)婦對(duì)水的需要量增加。(Newmothersneedsforwaterareincreasedduetolactation,sweating,andgreaterbodysurfacewatervolatilization)產(chǎn)褥期的飲食原則(Dietaryprinciplesofthepuerperium)軟(Soft)指食物燒煮方法應(yīng)以細(xì)軟為主。(Softmeansthatthefoodshouldbecookedfineandsoft.)產(chǎn)婦的飯要煮得軟一點(diǎn)，少吃油炸、堅(jiān)硬的帶殼的食物。(Puerperae’smealsshouldbecookedsoft,eatlessfried,hardfoodwithshell.)過(guò)硬的食物一方面對(duì)牙齒不好，另一方面也不利于消化。(Hardfoodisbadforteethontheonehand,andbadfordigestionontheother.)產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)開(kāi)胃為主(mainlyappetizing)拒絕油膩(avoidgreasyfood)不宜過(guò)早使用催乳湯(shouldnotusegalactagoguesouptooearly.)產(chǎn)后第1周——排毒期(Thefirstweekafterdelivery-detoxificationperiod)010203產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)產(chǎn)后第1周——排毒期(Thefirstweekafterdelivery-detoxificationperiod)排出體內(nèi)廢血、廢水、廢氣。(Dischargeofwasteblood,wastewater,wastegas）

產(chǎn)婦排惡露的黃金時(shí)期，同時(shí)產(chǎn)前的水腫以及身體多余水分，也會(huì)在此時(shí)排出。不宜吃的油膩、不宜喝燉湯。(Thegoldenperiodoflochiadischarge.Atthesametime,edemabeforechildbirthandexcesswaterinthebodywillalsobedischargedatthistime.Therefore,itisnotadvisabletoeatgreasyfoodordrinkstewedsoup.）產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)第一周膳食推薦(Dietaryrecommendationsforweek1)菜：以口味清淡的豬肝料理、山藥排骨、豆腐為主，配養(yǎng)肝湯美妍茶、小米粥、紅棗銀耳湯，可以吃些清淡的葷食，如肉片、肉末、雞肉魚(yú)等，配上時(shí)鮮蔬菜一起炒，比如菠蘿雞片青椒肉片茄汁肉末等家常小炒。(Dishes:lightflavoredporkliverdishes,yamwithribs,andtofuasmaindishes,withliversoup,Meiyantea,milletporridge,reddatesandsilverfungussoupassidedishes.Youcaneatsomemeatwithlighttaste,suchasslicedmeat,mincedmeat,chickenandfish,withseasonalvegetablesstir-friedtogether,suchasslicedchickenwithpineapple,slicedporkwithgreenpepper,mincedporkwitheggplantsauceandotherhomemadestir-fries.)產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)第一周膳食推薦(Dietaryrecommendationsforweek1)水果：香蕉、橙子、柚子、獼猴桃等水果，具有開(kāi)胃的作用。(Fruits:bananas,oranges,grapefruit,kiwiandotherfruitswithappetizingeffect.)

主食：盡量少吃白米，改吃糙米胚芽米、全麥面包。(Staplefood:eataslittlewhitericeaspossible,switchtobrownrice,germrice,wholewheatbread.)產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)產(chǎn)后第2周-調(diào)養(yǎng)期(Thesecondweekafterdelivery-recuperationperiod)補(bǔ)血為主(focusonbloodtonification)內(nèi)臟調(diào)養(yǎng)(internalorganrecuperation)多吃補(bǔ)血的食物(eatmoreblood-tonifyingfood.)產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)產(chǎn)后第2周-調(diào)養(yǎng)期(Thesecondweekafterdelivery-recuperationperiod)收縮內(nèi)臟期。(periodofvisceralcontraction)惡露逐漸減少，顏色和第一周比沒(méi)有那么鮮紅。另外，產(chǎn)后會(huì)伴隨腰酸背痛的癥狀。(Lochiagraduallyreduced,andthecolorwaslighterthanthefirstweek.Inaddition,puerperaemayexperiencebackpainafterdelivery.）產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)第二周膳食推薦(Dietaryrecommendationsforweek2)菜：動(dòng)物內(nèi)臟富含多種維生素，是完美的維生素補(bǔ)劑和補(bǔ)血?jiǎng)?，比如麻油炒豬心、大棗豬腳花生湯、魚(yú)香豬肝等，可加入少許枸杞，山藥、茯苓等。(Dishes:Animaloffalisrichinmanyvitaminsandisperfectvitaminandbloodsupplements,suchassesameoilfriedpigheart,jujubepigfootpeanutsoup,pigliverstirfry,withalittlewolfberry,yam,poria,etc..)產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)第二周膳食推薦

(Dietaryrecommendationsforweek2)水果：蘋(píng)果、梨、香蕉能減輕便秘，又富含鐵質(zhì)。(Fruit:Apples,pearsandbananascanrelieveconstipationandarerichiniron.)產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)產(chǎn)后第3周-進(jìn)補(bǔ)期(Thethirdweekafterdelivery-bigsupplementationperiodbreast)催奶為主(milkpromotionisthemainfocus)可食用催奶湯(canconsumegalactagoguesoup)宜進(jìn)補(bǔ)(tonifyingfood)產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)產(chǎn)后第三周：大補(bǔ)期(Thethirdweekafterdelivery-bigsupplementationperiod)產(chǎn)后半月：大補(bǔ)期。(Halfmonthafterdelivery:bigsupplementationperiod)補(bǔ)充營(yíng)養(yǎng)，補(bǔ)充體力。第三期惡露基本排清，該及時(shí)進(jìn)補(bǔ)，為哺乳補(bǔ)充能量。(Supplementnutritionandphysicalstrength.Duringthethirdstage,lochiaisbasicallycleared,itistimetoreplenishenergyforbreastfeeding.)產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)第三周膳食推薦(Dietaryrecommendationsforweek3)菜：以熱補(bǔ)為好，如鯽魚(yú)湯、豬手木瓜湯、花生豬腳湯、香菇肉片湯、黃豆豬蹄湯、排骨湯等，可加入通草，黃芪有助于催乳。(Dishes:Hotfoodisbetter,suchascruciancarpsoup,pig’sfeetandpapayasoup,peanutandpig'sfeetsoup,mushroomandslicedporksoup,soybeanandpig'sfeetsoup,porkribssoup,etc.YoucanaddTongcaoandAstragalustohelppromotelactation.)產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)第三周膳食推薦

(Dietaryrecommendationsforweek3)水果：時(shí)令水果。(Fruit:Eatmoreseasonalfruits.)產(chǎn)后第4周-調(diào)養(yǎng)期調(diào)養(yǎng)為主。(The4thweekafterdeliveryisthe-recuperationperiodmainlyrecuperation.)產(chǎn)褥期的飲食分期(Dietarystagingofthepuerperium)第四周膳食推薦(Dietaryrecommendationsforweek4)進(jìn)食更多溫補(bǔ)的食物(eatmorewarmandtonicfoods)多進(jìn)食新鮮蔬菜(eatmorefreshvegetables)過(guò)食可使產(chǎn)婦內(nèi)熱上火，口舌生瘡，大便秘結(jié)或痔瘡發(fā)作，辛辣之品作為調(diào)料是可以的，但是不可多食。(Overeatingcanexacerbatepuerperae‘sinternalheat,causesoremouthandtongue,constipationorhemorrhoids.Spicyproductscanbeusedasseasoning,butnottoomuch.)產(chǎn)褥期飲食的注意事項(xiàng)(Precautionsforthepuerperium)少食辛辣溫燥食物(Eatlessspicy,hotanddryfood)產(chǎn)褥期飲食的注意事項(xiàng)(Precautionsforthepuerperium)少食過(guò)硬、過(guò)咸、寒冷生冷的食物(Eatlesshard,salty,coldandrawfood)產(chǎn)后容易身體氣血虧虛，應(yīng)多食用溫補(bǔ)食物，以利氣血恢復(fù)，有利于惡露的排出和淤血的去除。(Afterchildbirth,thebodyispronetoQiandblooddeficiency,puerperaeshouldeatmorewarmfood,inordertofacilitatetherecoveryofQiandblood,whichisconducivetodischargeoflochiaandstagnantblood.)產(chǎn)褥期飲食的注意事項(xiàng)(Precautionsforthepuerperium)忌食麥乳精(Avoidmaltextract)麥乳精的主要原料麥芽糖和麥芽酚都是從麥芽中提取的，而麥芽是中醫(yī)退奶的主要藥物。(Maltoseandmaltol,themainingredientsofmaltextract,areextractedfrommalt,whichisthemainmedicinetosuppresslactationintraditionalChinesemedicine)產(chǎn)褥期飲食的注意事項(xiàng)(Precautionsforthepuerperium)忌食刺激性食物(Avoidirritatingfood)麥濃茶、咖啡、酒精，會(huì)影響睡眠及腸胃功能，可通過(guò)乳汁進(jìn)入寶寶體內(nèi)，影響寶寶健康發(fā)育。(Strongtea,coffeeandalcoholcanaffectsleepandgastrointestinalfunction,andcanenterthebaby'sbodythroughbreastmilkandaffectthebaby'shealthydevelopment.)產(chǎn)褥期飲食的注意事項(xiàng)(Precautionsforthepuerperium)紅糖食用的注意事項(xiàng)

(Precautionsforbrownsugarconsumption)食用紅糖應(yīng)在產(chǎn)后7~10內(nèi)，使用時(shí)間不超過(guò)10天。

(Consumptionofbrownsugarshouldbewithin7~10daysafterdelivery,andtheusetimeshouldnotexceed10days.)

每個(gè)產(chǎn)婦的體質(zhì)不同，在坐月子期間要選擇不同的食物，才能更好的調(diào)理身子，為寶寶提供充足的營(yíng)養(yǎng)。

(Eachpuerpera'sbodyconstitutionisdifferent,anddifferentfoodsshouldbechosenduringthepuerperium,inordertobetterconditionthebodyandprovidesufficientnutritionforthebaby.)導(dǎo)入(Introduce)產(chǎn)婦少乳的體質(zhì)類(lèi)型氣血虛弱(weaknessofQiandblood)肝氣郁滯(stagnationofliverQi)腎氣不足(deficiencyofkidneyQi)脾氣虛弱(weaknessofspleenQi)痰氣雍滯(stagnationofphlegmQi)(Bodyconstitutionsofpuerperawithlowmilksupply)3、補(bǔ)氣：黨參、黃芪、當(dāng)歸身、通草。(Qitonic:Dangshen,astragalus,angelica,Tongcao.）不同體質(zhì)的產(chǎn)婦飲食(Maternaldietfordifferentconstitutions)1、主食及豆類(lèi)：選擇粳米、糯米、小米等礦物質(zhì)豐富的食物，可補(bǔ)氣；紫米、黑米等含鐵豐富的食物補(bǔ)血效果佳。(Staplefoodandbeans:Choosemineral-richfoodssuchasjaponicarice,glutinousrice,millet,etc.to

replenishQi;purplerice,blackriceandotheriron-richfoodshaveagoodbloodtoniceffect.)2、肉蛋類(lèi)：豬羊牛肉、豬牛羊肝、豬肚、豬鴨血、鵝肉、鵪鶉、鱔魚(yú)、烏賊、帶魚(yú)等富含蛋白的食物則有利于補(bǔ)血。(Meatandeggs:Pork,mutton,beef,liverofpig,beefandsheep;pig’sstomach,bloodofpigandduck,goose,quail,eel,squid,hairtailandotherprotein-richfoodsaregoodforreplenishingblood.)氣血虛弱——適宜食物(Qiandbloodweakness--Suitablefoods):不同體質(zhì)的產(chǎn)婦飲食(Maternaldietfordifferentconstitutions)肝氣郁滯——適宜食物(liverQistagnation--Suitablefoods):蓮藕：偶能通氣，能健脾胃順氣。(Lotusroot:itcanfacilitatepassgas,strengthenthespleenandstomachandsmoothQi.)蘿卜：擅長(zhǎng)順氣健胃，濁冷消痰，以青蘿卜療效最好，紅皮皂口者次之，如胃冷，能夠添排骨、牛肉等燉蘿卜湯吃。(Radish:goodatsmoothQi,strengthenstomach,andeliminatephlegm.Greenradishhasthebesteffect,followedbyredskinradish.Ribsandbeefcanbeaddedtostewedradishsoupifthestomachiscold.）01023、山楂：善于順氣活血、化食消積。但食用要適質(zhì)，胃酸功多的子性寒慎用。若果是血淤體質(zhì)，可以山楂煮紅糖水。可以補(bǔ)血解郁。不同體質(zhì)的產(chǎn)婦飲食(Maternaldietfordifferentconstitutions)肝氣郁滯——適宜食物(liverQistagnation--Suitablefoods):(Hawthorn:goodatcirculateQiandblood,eliminatefoodaccumulationinstomach.However,itshouldbeconsumedinappropriateamount,thosewithexcessivestomachacidshouldusewithcaution.Thosewithbloodstasisconstitutioncandrinkboiledbrownsugarwaterwithhawthorn,whichcanreplenishbloodandrelievedepression.)4、鮮百合：炒著吃效果不錯(cuò)有輕微的疏肝理氣之功。(Freshlily:stirfriedlilyhasgoodeffect,whichhasaminorfunctionofsoothingtheliverandregulatingQi.)適宜食物(Suitablefoods)枸杞：性平，味甘，具有補(bǔ)腎養(yǎng)肝。益精明目、壯筋骨、除腰痛，久服能益壽延年等功用。(Chinesewolfberry:mildinnatureandsweetintaste.Itcantonifythekidneyandliver.Itcanbenefittheessenceandeyesight,strengthenmusclesandbones,eliminatelowerbackpain,andprolonglifeafterlong-termuse.)不同體質(zhì)的產(chǎn)婦飲食(Maternaldietfordifferentconstitutions)腎氣不足——適宜食物(KidneyQideficiency--Suitablefoods):芝麻：氣味和平，不寒不熱，有補(bǔ)肝腎、潤(rùn)五臟的作用。(Sesame:ithasapeacefulsmell,neithercoldnorhot.Itcannourishtheliverandkidney,andmoistenthefiveinternalorgans.)長(zhǎng)豆：能補(bǔ)腎健脾，小便頻繁的人可以經(jīng)常食用，能夠改善癥狀。(Longbean:itcantonifythekidneyandspleen.Peoplewithfrequenturinationcaneatitoftentoimprovesymptoms.)010203海參：補(bǔ)腎最好的食物之一，它的食用加之非常高。海參中含有豐富的精氨酸，具有改善腦、性腺神經(jīng)功能傳導(dǎo)的作用。(Seacucum