產后恢復培訓課程PostpartumRecoveryTrainingCourse產后飲食指導Postpartumdietaryguidance產后恢復培訓課程PostpartumRecoveryTrainingCourse營養素概論IntroductiontoNutrients目錄（Contents）1.營養素概論IntroductiontoNutrients2.七種營養素Thesevennutrients3.產褥期的飲食指導Dietaryguidanceduringpuerperium4.不同體質的產婦飲食Maternaldietfordifferentbodyconstitutions導入（Introduction）

“安谷則昌，

絕谷則亡。“

("Ifyouhavegoodgrain,youwillprosper;ifyouhavenograin,youwilldie.“)生命在于營養！(Lifeisaboutnutrition.)凡是能維持人體正常生長發育、新陳代謝所必需的營養物質。(Allnutrientsnecessarytomaintainnormalgrowth,developmentandmetabolismofhumanbody.)營養素的概念及種類（Theconceptandtypesofnutrients）

營養素的概念(Theconceptofnutrients)營養素的概念及種類（Theconceptandtypesofnutrients）

營養素的種類(Thetypesofnutrients)人體需要的營養素約有40多種，歸納為七大營養素。(Thehumanbody

needsabout40kindsofnutrients,whicharesummarizedassevennutrients.)01提供能量：供給人體所需要的能量(主要是蛋白質、碳水化合物和脂肪三大營養素)。(Provideenerg：Supplytheenergyneededbyhumanbody(mainlyprotein,carbohydrateandfat).)02促進生長與組織修復：主要有蛋白質、礦物質和維生素。(Promotegrowthandtissuerepair：Mainlyproteins,mineralsandvitamins.)(Regulatephysiologicalfunctions：Regulatethephysiologicalfunctionsofhumanbody,maintainthedynamicbalanceofmaterialmetabolismandthehomeostasisoftheinternalenvironment.)03調節生理功能：調節人體的生理功能，維持物質代謝的動態平衡及內環境的穩態。營養素是維持生命的物質基礎。(Nutrientsarethematerialbasisoflife.)營養素的生理功能（Thephysiologicalfunctionsofnutrients）

《皇帝內經?素問》曰：“五谷為養，五果為助，五畜為益，五菜為充，氣味合而服之，以補精益氣。”(“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）

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

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

膳食指南（Dietaryguidelines）

食物多樣，谷類為主

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

吃動平衡，健康體重(Balanceeatingandexercise,maintainahealthyweight)每周至少進行5天中等強度身體活動，累計150分鐘以上。(Engageinmoderate-intensityphysicalactivityatleastfivedaysperweekforatotalofatleast150minutes.)堅持日常身體活動，身體活動總量至少相當于每天6000步。(Adheretodailyphysicalactivity,withtotalphysicalactivityequivalenttoatleast6,000stepsperday.)減少久坐時間，每小時起來動一動。(Reducesedentarytime,getupeveryhourandmovearound.)膳食指南（Dietaryguidelines）

多吃蔬果、奶類、大豆(Eatmorefruitsandvegetables,dairyandsoybean)(Fruitsandvegetablesproviderichmicronutrients,dietaryfiberandphytochemicals.)蔬菜水果提供豐富的微量營養素、膳食纖維和植物化學物。蔬菜(vegetables)水果(fruits)推薦每天攝入300-500克，深色蔬菜應占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、大豆(Eatmorefruitsandvegetables,dairyandsoybean)奶類和大豆對降低慢性病的發病風險具有重要作用。(Dairyproductsandsoybeanplayanimportantroleinreducingtheriskofchronicdiseases.)動物性食物優選魚和禽類（雞鴨），脂肪含量相對較低。(Fishandpoultry(suchaschickensandducks)arepreferredasanimalfoods,andthefatcontentisrelativelylow.)吃畜肉應選擇瘦肉，瘦肉脂肪含量較低。(Leanmeatshouldbechosenfrompork,whichcontainlessfat.)吃過多食用煙熏和腌制肉類可增加腫瘤的發生風險，應當少吃。(Excessiveconsumptionofsmokedandpreservedmeatcanincreasetheriskoftumorandshouldbeeatenless.)適量吃魚、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、禽、蛋和瘦肉總量120~200克（小于4兩）。每天畜擒類為40~75克；每天水產類為40~75克；每天蛋類為40~50克。膳食指南（Dietaryguidelines）

適量吃魚、禽、蛋、瘦肉

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

少鹽少油，控糖限酒(Lesssaltandoil,controlsugarandlimitalcohol)食鹽、烹調油和脂肪攝入過多，是高血壓、肥胖和心腦血管疾病等慢性疾病發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6克，每天烹飪油25~30克。每天攝入糖不超過50克，最好控制在約25克以下。每天7~8杯（1500~1700毫升），提倡飲用白開水或者茶水，少喝含糖飲料。一天飲酒的酒精量男性不超過25克，女性不超過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，興新食尚

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

(Choosefreshandhealthyfoodandappropriatecookingmethodstoensurefoodhygiene.)膳食纖維（dietaryfiber）七大營養素的種類（Typesofthesevennutrients）

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

）

七大營養素的生理功能及主要的食物來源碳水化合物是由碳、氫、氧三種元素組成的物質。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)七大營養素的生理功能及主要的食物來源（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。組織細胞的重要組成成分。與蛋白、脂類等形成活性成分。0102(Energysupply:about70%oftheenergyrequiredbythehumanbodyissuppliedbytheoxidativedecompositionofcarbohydrates.)

(Importantcomponentoftissuecells.)

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

蛋白質有20多種，分為必須氨基酸和非必需氨基酸。(Therearemorethan20kindsofprotein,whicharedividedintoessentialandnon-essentialaminoacids.)(Regulatefatmetabolism)功能（Functions）構成機體的重要物質提供熱能維持大腦功能必須的能源調節脂肪代謝(Importantsubstancesthatconstitutethebody)(Provideheatenergy)

(Maintaintheenergynecessaryforbrainfunction)蛋白質

(Protein)七大營養素的生理功能及主要的食物來源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

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

.)食物中以豆類、花生、肉類、乳類、蛋類、魚蝦類含蛋白質較高，而谷類含量較少，蔬菜水果中更少。(Beans,peanuts,meat,dairy,eggs,fishandshrimpcontainhighprotein,whilegrainscontainless,andevenlessinvegetablesandfruits.)蛋白質—主要食物來源(Protein—Mainfoodsources)七大營養素的生理功能及主要的食物來源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

類脂主要有磷脂、糖脂、膽固醇及膽固醇酯等。(Lipids

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

arecompoundsoffattyacidsandglycerol.Foodsrichinfatincludeanimalandvegetableoils.)脂類

(Lipids)七大營養素的生理功能及主要的食物來源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

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

）

七大營養素的生理功能及主要的食物來源脂類的食物來源主要為各種植物油及精煉的動物脂。(Mainfoodsourcesoflipidsaremainlyvariousvegetableoilsandrefinedanimalfats.)（Physiologicalfunctionsandfoodsourcesofthesevennutrients

）

七大營養素的生理功能及主要的食物來源維生素，是維持人體生命活動必需的一類有機物質也是保持人體健康的重要活性物質。(Vitaminsareaclassoforganicsubstancesnecessarytomaintainhumanlifeactivitiesandimportantactivesubstancestomaintainhumanhealth.)維生素(Vitamins)（Physiologicalfunctionsandfoodsourcesofthesevennutrients

）

七大營養素的生理功能及主要的食物來源維生素分脂溶性和水溶性維生素兩種類型。(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)七大營養素的生理功能及主要的食物來源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

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

）

七大營養素的生理功能及主要的食物來源礦物質是指人體必需的礦物質營養素。(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(Minerals)七大營養素的生理功能及主要的食物來源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

礦物質—功能(Minerals—Functions)構成機體組織的重要材料。調節體液平衡。維持機體酸堿平衡。酶系統的活化劑。(Importantmaterialsconstitutingbodytissue)(Itcanregulatethebalanceofbodyfluid.)(Maintainacid-basebalance.)(Itistheactivatorofenzymesystem.)七大營養素的生理功能及主要的食物來源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

(Theimportantcomponentofhumancellsiswater,whichisabout70%fornormaladults,80%forinfantsand55%fortheelderly.)水是一切生命所必需的物質，是飲食中的基本成份，在生命活動中有重要生理功能。人體細胞的重要成分是水，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

）

七大營養素的生理功能及主要的食物來源調節體溫和潤滑組織。(Itcanregulatebodytemperatureandlubricatetissue.)人體構造的主要成份，水占成人體重的50％～60％。(itisthemaincomponentofhumanbodystructure,wateraccountsfor50%to60%ofadultbodyweight.)營養物質的溶劑和運輸的載體。(Itisthesolventandtransportcarrierofnutrients.)主要來源是飲水和食物。(Mainsourceofwateraredrinkingwaterandfood.)水—功能(Water—Functions)七大營養素的生理功能及主要的食物來源（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酵的可食用的植物性成分、碳水化合物及其相類似物質的總和。(Dietaryfiberisthesumofedibleplantcomponents,carbohydratesandtheiranaloguesthatcanresistdigestionandabsorptioninhumansmallintestineandcanbepartiallyorfullyfermentedinhumanlargeintestine.)膳食纖維(Dietaryfiber)（Physiologicalfunctionsandfoodsourcesofthesevennutrients

）

七大營養素的生理功能及主要的食物來源改善腸道功能調節脂類代謝調節糖類代謝調節酸堿體質幫助控制體重(Improveintestinalfunction)(Regulatelipidmetabolism)(Regulatecarbohydratemetabolism)(Regulateacid-baseconstitution)(Helpcontrolweight)膳食纖維—功能(Dietaryfiber—Functions)七大營養素的生理功能及主要的食物來源（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.)水果中無花果的膳食纖維含量很高。(Fighasahighcontentofdietaryfiberinfruits.)其次綠葉菜，豆類都富含膳食纖維。(Secondly,greenleafyvegetablesandbeansarerichindietaryfiber.)膳食纖維

(Dietaryfiber)七大營養素的生理功能及主要的食物來源（Physiologicalfunctionsandfoodsourcesofthesevennutrients）

小結-七大營養素對人體的作用（

Summary-functionsofthesevennutrientstothehumanbody）

水：沒有它七天就會死！(Water:withoutit,peoplewilldieinsevendays)蛋白質：傷口的自動縫合機！(Protein:theautomaticsuturemachineforwound)脂類：身體的能源庫！(Lipids:body'senergybank)碳水化合物：熱能最主要的來源！(Carbohydrates:themostimportantsourceofheat)維生素：防止疾病的重要物質！(Vitamins:importantsubstancetopreventdisease)礦物質：營養的活躍分子！(Minerals:activemoleculesofnutrition)膳食纖維：杜絕消化道癌！(Dietaryfiber:eliminatedigestivetractcancers)產褥期(Puerperium)從胎盤娩出到生殖系統及全身各器官（除乳房外）恢復或接近孕前狀態大約需要6-8周的時間，這時期稱為產褥期，即俗稱“坐月子”。(Ittakesabout6-8weeksfromthedeliveryofplacentatotherecoveryofreproductivesystemandorgansofthewholebody(exceptbreast)orclosetothepre-pregnancystate,andthisperiodiscalledthepuerperium,whichiscommonlyknownas"sittingthemonth".)產褥期(Puerperium)產褥期飲食的重要性(Importanceofdietduringpuerperium)美化皮膚。(andbeautifyski)調理體質，提高身體免疫力；(conditionbodyconstitution,improvebodyimmunity;)恢復孕前身材；(restorepre-pregnancyfigure;)產褥期的飲食原則(Dietaryprinciplesofthepuerperium)精(fine)雜(diverse)稀(watery)軟(soft)產褥期的飲食原則(Dietaryprinciplesofthepuerperium)指量不宜過多，產后過量的飲食除了能讓產婦在孕期體重增加的基礎生進一步肥胖外，對于產后的恢復并無益處。(Finemeanstheamountoffoodshouldnotbetoomuch,overeatingafterchildbirthwillonlyincreasepuerpera’sbodyweightandaggravateobesity,andnotbeneficialforpostpartumrecovery.）精（

Fine）飲食要富含蛋白質。(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)產褥期的飲食原則(Dietaryprinciplesofthepuerperium)雜(Diverse)指食物品種多樣化。進食的品種越豐富、營養越平衡全面。(Diversereferstothevarietyoffood.Thericherthevarietyoffood,themorebalancedandcomprehensivethenutrition.)010203主副食種類多樣化。(Avarietyofstapleandsidedishes.)攝取一定的脂肪。(Consumeacertainamountoffat.)葷素菜的品種應盡量豐富多樣。(ThevarietyofmeatsandvegetablesshouldbeasrichanddiverseasPossible.)產褥期的飲食原則(Dietaryprinciplesofthepuerperium)稀(Watery)指水分要多。(Waterymeansthatthereshouldbemorewater.)新媽媽產后乳汁的分泌，產婦褥汗，體表的水分揮發也大于平時，使產婦對水的需要量增加。(Newmothersneedsforwaterareincreasedduetolactation,sweating,andgreaterbodysurfacewatervolatilization)產褥期的飲食原則(Dietaryprinciplesofthepuerperium)軟(Soft)指食物燒煮方法應以細軟為主。(Softmeansthatthefoodshouldbecookedfineandsoft.)產婦的飯要煮得軟一點，少吃油炸、堅硬的帶殼的食物。(Puerperae’smealsshouldbecookedsoft,eatlessfried,hardfoodwithshell.)過硬的食物一方面對牙齒不好，另一方面也不利于消化。(Hardfoodisbadforteethontheonehand,andbadfordigestionontheother.)產褥期的飲食分期(Dietarystagingofthepuerperium)開胃為主(mainlyappetizing)拒絕油膩(avoidgreasyfood)不宜過早使用催乳湯(shouldnotusegalactagoguesouptooearly.)產后第1周——排毒期(Thefirstweekafterdelivery-detoxificationperiod)010203產褥期的飲食分期(Dietarystagingofthepuerperium)產后第1周——排毒期(Thefirstweekafterdelivery-detoxificationperiod)排出體內廢血、廢水、廢氣。(Dischargeofwasteblood,wastewater,wastegas）

產婦排惡露的黃金時期，同時產前的水腫以及身體多余水分，也會在此時排出。不宜吃的油膩、不宜喝燉湯。(Thegoldenperiodoflochiadischarge.Atthesametime,edemabeforechildbirthandexcesswaterinthebodywillalsobedischargedatthistime.Therefore,itisnotadvisabletoeatgreasyfoodordrinkstewedsoup.）產褥期的飲食分期(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、雞肉魚等，配上時鮮蔬菜一起炒，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.)產褥期的飲食分期(Dietarystagingofthepuerperium)產后第2周-調養期(Thesecondweekafterdelivery-recuperationperiod)補血為主(focusonbloodtonification)內臟調養(internalorganrecuperation)多吃補血的食物(eatmoreblood-tonifyingfood.)產褥期的飲食分期(Dietarystagingofthepuerperium)產后第2周-調養期(Thesecondweekafterdelivery-recuperationperiod)收縮內臟期。(periodofvisceralcontraction)惡露逐漸減少，顏色和第一周比沒有那么鮮紅。另外，產后會伴隨腰酸背痛的癥狀。(Lochiagraduallyreduced,andthecolorwaslighterthanthefirstweek.Inaddition,puerperaemayexperiencebackpainafterdelivery.）產褥期的飲食分期(Dietarystagingofthepuerperium)第二周膳食推薦(Dietaryrecommendationsforweek2)菜：動物內臟富含多種維生素，是完美的維生素補劑和補血劑，比如麻油炒豬心、大棗豬腳花生湯、魚香豬肝等，可加入少許枸杞，山藥、茯苓等。(Dishes:Animaloffalisrichinmanyvitaminsandisperfectvitaminandbloodsupplements,suchassesameoilfriedpigheart,jujubepigfootpeanutsoup,pigliverstirfry,withalittlewolfberry,yam,poria,etc..)產褥期的飲食分期(Dietarystagingofthepuerperium)第二周膳食推薦

(Dietaryrecommendationsforweek2)水果：蘋果、梨、香蕉能減輕便秘，又富含鐵質。(Fruit:Apples,pearsandbananascanrelieveconstipationandarerichiniron.)產褥期的飲食分期(Dietarystagingofthepuerperium)產后第3周-進補期(Thethirdweekafterdelivery-bigsupplementationperiodbreast)催奶為主(milkpromotionisthemainfocus)可食用催奶湯(canconsumegalactagoguesoup)宜進補(tonifyingfood)產褥期的飲食分期(Dietarystagingofthepuerperium)產后第三周：大補期(Thethirdweekafterdelivery-bigsupplementationperiod)產后半月：大補期。(Halfmonthafterdelivery:bigsupplementationperiod)補充營養，補充體力。第三期惡露基本排清，該及時進補，為哺乳補充能量。(Supplementnutritionandphysicalstrength.Duringthethirdstage,lochiaisbasicallycleared,itistimetoreplenishenergyforbreastfeeding.)產褥期的飲食分期(Dietarystagingofthepuerperium)第三周膳食推薦(Dietaryrecommendationsforweek3)菜：以熱補為好，如鯽魚湯、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.)產褥期的飲食分期(Dietarystagingofthepuerperium)第三周膳食推薦

(Dietaryrecommendationsforweek3)水果：時令水果。(Fruit:Eatmoreseasonalfruits.)產后第4周-調養期調養為主。(The4thweekafterdeliveryisthe-recuperationperiodmainlyrecuperation.)產褥期的飲食分期(Dietarystagingofthepuerperium)第四周膳食推薦(Dietaryrecommendationsforweek4)進食更多溫補的食物(eatmorewarmandtonicfoods)多進食新鮮蔬菜(eatmorefreshvegetables)過食可使產婦內熱上火，口舌生瘡，大便秘結或痔瘡發作，辛辣之品作為調料是可以的，但是不可多食。(Overeatingcanexacerbatepuerperae‘sinternalheat,causesoremouthandtongue,constipationorhemorrhoids.Spicyproductscanbeusedasseasoning,butnottoomuch.)產褥期飲食的注意事項(Precautionsforthepuerperium)少食辛辣溫燥食物(Eatlessspicy,hotanddryfood)產褥期飲食的注意事項(Precautionsforthepuerperium)少食過硬、過咸、寒冷生冷的食物(Eatlesshard,salty,coldandrawfood)產后容易身體氣血虧虛，應多食用溫補食物，以利氣血恢復，有利于惡露的排出和淤血的去除。(Afterchildbirth,thebodyispronetoQiandblooddeficiency,puerperaeshouldeatmorewarmfood,inordertofacilitatetherecoveryofQiandblood,whichisconducivetodischargeoflochiaandstagnantblood.)產褥期飲食的注意事項(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，而麥芽是中醫退奶的主要藥物。(Maltoseandmaltol,themainingredientsofmaltextract,areextractedfrommalt,whichisthemainmedicinetosuppresslactationintraditionalChinesemedicine)產褥期飲食的注意事項(Precautionsforthepuerperium)忌食刺激性食物(Avoidirritatingfood)麥濃茶、咖啡、酒精，會影響睡眠及腸胃功能，可通過乳汁進入寶寶體內，影響寶寶健康發育。(Strongtea,coffeeandalcoholcanaffectsleepandgastrointestinalfunction,andcanenterthebaby'sbodythroughbreastmilkandaffectthebaby'shealthydevelopment.)產褥期飲食的注意事項(Precautionsforthepuerperium)紅糖食用的注意事項

(Precautionsforbrownsugarconsumption)食用紅糖應在產后7~10內，使用時間不超過10天。

(Consumptionofbrownsugarshouldbewithin7~10daysafterdelivery,andtheusetimeshouldnotexceed10days.)

每個產婦的體質不同，在坐月子期間要選擇不同的食物，才能更好的調理身子，為寶寶提供充足的營養。

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

replenishQi;purplerice,blackriceandotheriron-richfoodshaveagoodbloodtoniceffect.)2、肉蛋類：豬羊牛肉、豬牛羊肝、豬肚、豬鴨血、鵝肉、鵪鶉、鱔魚、烏賊、帶魚等富含蛋白的食物則有利于補血。(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):不同體質的產婦飲食(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，胃酸功多的子性寒慎用。若果是血淤體質，可以山楂煮紅糖水。可以補血解郁。不同體質的產婦飲食(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，具有補腎養肝。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.)不同體質的產婦飲食(Maternaldietfordifferentconstitutions)腎氣不足——適宜食物(KidneyQideficiency--Suitablefoods):芝麻：氣味和平，不寒不熱，有補肝腎、潤五臟的作用。(Sesame:ithasapeacefulsmell,neithercoldnorhot.Itcannourishtheliverandkidney,andmoistenthefiveinternalorgans.)長豆：能補腎健脾，小便頻繁的人可以經常食用，能夠改善癥狀。(Longbean:itcantonifythekidneyandspleen.Peoplewithfrequenturinationcaneatitoftentoimprovesymptoms.)010203海參：補腎最好的食物之一，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、性腺神經功能傳導的作用。(Seacucum