梨的營養成分有蛋白質、脂肪、蘋果酸、果糖、鉀、鈉、鈣以及纖維素等。 燕麥片一定要選擇無糖、非速溶的品種,因爲燕麥片本身的營養價值已經很高了,無需其他多餘的添加成分。 4個月 食譜 每100克燕麥片含碳水化合物66.9克、膳食纖維5.3克、蛋白質15克、鈣186毫克、鐵7毫克。 身體過重,常是因為喫下過多加工精緻、會讓血糖快速升高、脂肪大量囤積的食物,或者是因為過度偏愛某一類的食物,如肉類、水果、澱粉類等造成。 這些飲食法會破壞人體對營養素代謝與吸收的機制,造成營養不良、肥胖。 只要把握35921原則和每餐營養素比例,以及均衡每日餐桌上食物的分配,便能喫得健康又勻稱。
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” width=”600px” alt=”4個月 食譜”/>
我在研究副食品的派別時,發現主流有兩種,大眾派的一次添加一種食物,並且每一種新食物觀察三天後沒有過敏再引入新食材,另一種則是黃瑽寧醫師所提倡的每天少量多樣化的給予副食品。 懷孕第一階段,胎兒對於養分的需求不算多,準媽媽只要維持正常飲食。 體重僅須增加1至2公斤,足夠的養分供給是第一要素,特別是維他命B羣,多喫綠色蔬菜及五穀類,可獲取和寶寶神經發育有關的葉酸;素食者需要補充富含維生素B12的食物,或服用維生素B12補充劑。 相信一定有爸媽感到疑惑,為什麼嬰幼兒的食物分為母奶/配方奶、副食品、一般食物? 其實這和嬰幼兒成長發展階段的營養所需有關。 這款主食是低GI的義大利麵,但是足量的蔬菜不能少,有炒水蓮、滷冬瓜,還有鄰家阿嬤自己種的萵筍,都是能夠提供膳食纖維的好食材。
4個月 食譜: 推薦文章
因此可以選擇有記載這些基本知識的食譜書籍,為準備副食品提供正確的指引。 基於協助孩子的成長發育,其實四到六個月之間的任何時間,只要爸媽準備好就可以開始進入副食品階段囉! 是的,真正開始的那一天是爸媽開始餵的那一天。 畢竟育兒之路很漫長,而且副食品比餵奶的準備步驟要更多一些,碗跟湯匙要怎麼選? 這個階段的嬰幼兒副食品,會以泥狀為主,建議寶寶的副食品順序為:米湯、米精、麥精、白稀飯、蔬菜汁、蔬菜泥、水果泥、根莖植物泥、肉泥(白肉→紅肉)、蛋黃泥…等。 4個月 食譜 從低敏食物開始著手,另外像是蔬菜、水果、肉類就有好多種選擇,請不要只餵食固定的幾樣食物喔!
杏鮑菇當天磨泥很好喫,但是做成冰磚以後再解凍變得好詭異阿,很像竹笙,重新結成網狀物,然後水跟網狀物完全分開了,所以後來杏鮑菇的冰磚我都沒有給了。 (加一些我在喝的雞湯,一個高湯的概念XD)。 結果當天喫完全身的異位性皮膚炎有變紅,但因為沒有很嚴重,就稍作記錄然後繼續正常喫。 5m01d:蒸玉米筍,玉米筍煮完好硬,我會打細一點。 其他食材煮完比較軟的就會打粗一點留一些口感,像是絲瓜,紅蘿蔔,青菜等。
4個月 食譜: 推薦十大副食品食譜書人氣排行榜
像是葡萄、木瓜這類,雖然口感很適合,但實在太甜,所以我打算至少六個月再給,水果打碎後不稀釋,小哈四個月半時百香果也直接喫原汁。 甜份較高的果汁部分美國兒科醫學會建議寶寶在一歲以前最好避免給予果汁,主要是避免肥胖和蛀牙的問題,一歲後如果要給,一天也不要超過120ml。 也因為大多數低敏感度的食材都有接觸過,此時可以讓寶貝慢慢嘗試不是低敏感度的食材,例如:蛋黃、甲殼類、堅果。
當你照顧四個月寶寶時,一天安排一個活動就夠了,通常把活動安排在早上是比較好的選擇,因為寶寶在三歲前,下午還是需要小睡片刻。 如果4個月寶寶累了,沒辦法睡覺對他們來說是很痛苦的。 食物是每天都會喫進肚子裡的東西,當然想為寶寶準備最好的,但每個階段需要的營養、應該注意的過敏問題等等,新手爸媽難免會覺得手忙腳亂吧? 本書邀請到馬偕小兒科主治醫生葉庭吉,以Q&A的形式解答各個階段的餵養問題,讓新手爸媽也能在短時間內掌握準備副食品的要訣。 有別於一般副食品書籍以月齡區分,本書是依照進食的方式,分成「吞嚥期、壓碎期、咀嚼期、幼兒期」四個階段,介紹不同階段適合寶寶的營養及食材。 如此一來,爸爸媽媽便可以不侷限於月齡,觀察寶寶進食狀況後挑選及準備副食品。
4個月 食譜: 文章分類
蔬菜多種顏色搭配,紅鳳菜可以增加鐵質攝取。 蛋白質則是以植物性蛋白的臭豆腐以及毛豆,搭配動物性蛋白章魚,主食喫白飯再加上紅藜麥,能夠增加一些微量元素的攝取和膳食纖維。 堅果類選擇花生和杏仁果,再另外補充富含維生素C的橘子跟蓮霧,整天的活力都沒問題了。 4~6個月是副食品第一階段,此階段注意重點為:讓寶寶分次且逐漸適應不同食物。 選擇有蓋的容器,避免沾染到冰箱和其他食材的味道。 選擇無塑化劑、無雙酚A、有經過安全認證的材質。
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” width=”600px” alt=”4個月 食譜”/>
但若是反覆測試孩子都出現過敏現象,則可先暫停給予,等兩、三個月後再嘗試看看。 但我真心建議大家可以做個混合派,跟朋友聚餐時就來個BLW,在家若材料充足就煮個寶寶粥,若食材較少就做泥派,再加上現在市面上也有品質相當好的商品可供選擇,祝福大家都能得心應手,做個從容的爸媽。 如果是在一歲以前斷奶, 應當喝嬰兒配方奶粉, 喝母乳的量逐漸減少, 要逐漸增加喝牛奶的量。 4個月 食譜 廣泛地選擇各類食物並增加食物在形狀、顏色上的巧妙搭配, 可以讓寶寶愉快地喫下他不喜歡的食物。 營養提示:梨因鮮嫩多汁、酸甜可口,被稱爲“天然礦泉水”。 梨能促進食慾、幫助消化,寶寶高熱時可用於補充水分和營養。
4個月 食譜: 我們出的書
帶小孩打寶寶疫苗在育兒過程中並不是件愉快的事,但為了寶寶的安全,寶寶預防針卻是必要的。 儘管寶寶可能有短暫的哭泣或發生副作用,但所得到的益處卻是長遠的。 若您不想獨自帶寶寶去打疫苗,可以請丈夫、家人或好友陪同前往。 您現在已經對於餵奶這件事駕輕就熟了,早先您碰到的困難,例如寶寶找不到乳頭、瓶嘴或吸吮有問題等,現在都已經改善,寶寶喝奶也喝得更順了。 中獎公佈:得獎名單將於隔週二:9/9(四),公告於食尚玩家APP及食尚玩家官網,並另外以Email通知得獎者。
- 也因為大多數低敏感度的食材都有接觸過,此時可以讓寶貝慢慢嘗試不是低敏感度的食材,例如:蛋黃、甲殼類、堅果。
- 新手爸媽對於將要誕生的小生命一定既興奮又期待,這時家中的長輩們一定會開始幫媽咪大補特補,希望達到「一人喫兩人補」的效果,但往往卻導致「生一回、胖兩回」的窘況,究竟如何喫才能「養胎不養肉」呢?
- 以下彙整了三階段營養均衡的副食品食譜,讓媽咪不再苦惱下一餐該煮什麼給寶寶喫。
- 高強度的運動如TABATA有氧運動:做8項運動循環,每一組時間累加,從30秒開始,最後到一分鐘,做6-8組,最好做一個半小時。
- 將紅菜頭及馬鈴薯洗淨、去皮,跟翠玉瓜及三文魚一起切粒(約1釐米大小)。
多嘗試還沒喫過的食物,可以訓練寶寶對各種食材耐受性與降低日後挑食行為的機率。 您可能會感覺到過去的四個月過得很快,疲倦的育兒生活讓人渾渾噩噩。 4個月 食譜 隨著四個月嬰兒睡眠時間的增加,新手媽媽心理狀況有所改善,可以擁有一段悠閒的時光。 您可以去看個電影,在家附近散散步,和朋友聚會,維繫新手媽媽人際關係,找回單身的時光,排遣新手媽媽壓力問題。
4個月 食譜: 幼兒食譜:軟爛紅豆湯
將副食品放在奶瓶裡餵食 : 不要將米精跟米糊(或其他比較稀的食物泥)放進奶瓶餵,雖然爸媽會很輕鬆,但很容易過量餵食,也無法訓練到他的吞嚥與咀嚼的能力。 要判斷孩子的食物過敏,出現某些症狀但你沒有辦法100%判斷時,也可以找小兒科醫生協助。 至於需不需要做過敏原檢測,這個直接請教醫生會比較快,因為每個孩子的狀況都不不一樣。 在寶寶邁入副食品階段之前,有三四個月可以研究所需要的工具,這段時間說短不短、說長也不長,新生寶寶和環境與家人磨合需要一些時間,照顧寶寶日夜顛倒的作息,也磨去大半的體力和脾氣。 開始喫副食品,就是讓寶寶從嬰兒時期單純的吸吮能力,進入到咀嚼和吞嚥練習,從流質的液狀型態,慢慢轉為軟質固體到半固體狀態,漸漸地和大人一樣喫固態食物。
內容先從認識副食品的「觀念篇」開始,介紹營養素、食物熱量、如何透過食物提升免疫力等等知識,對新手媽媽來說都是非常實用的資訊。 食譜以4~6個月、7~9個月、10~12個月階段分類,教你如何選用當季時令,在30分鐘內準備出食材多元、營養均衡,還具有視覺效果的副食品。 現在大多的爸爸媽媽工作、生活兩頭燒,家裡多了新成員後還要煮飯有時也難以負荷,當寶寶開始喫副食品,該怎麼準備才能更加輕鬆有效率呢? 本書特色是隻要決定單一食材,就能一次完成寶寶的副食品+爸媽喫的一鍋煮料理,讓全家可以一起享用健康、美味的一餐。 這個階段的嬰幼兒,更需要訓練口腔咀嚼的能力。
4個月 食譜: 洋蔥番茄肉醬(這是給一歲多娃兒食用,完全食材原味)
四個月大的寶寶會開始表達意見,像個小大人。 在您哄他入睡時,寶寶可能會表示抗議,揮舞小手錶達自己的情緒。 這時,試著讓自己平心靜氣,有耐心而堅定哄寶寶入睡,必要時請您的丈夫在旁協助。 12週大寶寶:調整12週嬰兒奶量,讓12週大寶寶攝取更多營養。 建立睡眠儀式,讓寶寶作息規律,避免12週新生兒半夜哭鬧。 3、開始給寶寶喫的食物,以他能適當接受為宜。
以下,我以目錄的方式呈現36道食譜的概要,皆附連結,可以直接點進去看,會有比較詳細的食材介紹、製作心得或方式。 特別提醒是,我也是從單一食材開始測試過敏,沒問題就放入安心食材名單,當可用食材一多,我就會開始玩起食材組合搭配。 45歲的潘慧如3個月成功減少5公分腰圍、體脂降至19%,跟著營養師調整飲食、做高強度運動,在短時間內整個人小一圈,並擁有傲人川字線。 做法:去皮後以湯匙刮取果肉,再壓成泥狀,或用研磨器研成水果泥。
4個月 食譜: 孕媽咪怎麼喫最健康?營養師開「懷孕 3 階段」菜單
把大米和南瓜一起放入鍋內加水煮,水煮沸後,再煮30分鍾左右至粥爛爲止。 ②糯米下鍋,加清水燒開,待米稍煮至開花時,加入豬肉、牡蠣肉、料酒、精鹽、熟豬油,一同煮成粥,然後加入大蒜末、蔥頭末、胡椒粉調勻,即可食用。 我在擔任臺灣大學註冊組主任的20年間,因為行政事務多,每天上班忙碌,下班免不了應酬,三餐不正常,飲食也來者不拒。
4個月 食譜: 寶寶四個月副食品教學-內含購買清單及作法/寶寶4個月生活作息表 (淺顯易懂又簡單,新手媽媽也不怕!)
把米粉和奶混合後倒入香蕉糊中攪拌即可。 4個月 食譜2025 營養提示:蘋果中含有豐富的果糖、葡萄糖、蔗糖,鋅、鐵、磷、鈣、鉀和維生素B1、B2、維生素C及胡蘿蔔素等,可以爲寶寶大腦發育提供必需的營養物質,同時還能提高免疫力,具有通便止瀉的雙重功效。 其實寶寶從四個月開始,在生理上已經滿足喫副食品的條件了,因此無論是四個月或六個月才開始喫副食品,基本上開始的食材順序是大同小異的。
4個月 食譜: 媽媽產後運動和放鬆注意事項
因此,快找出那些可愛精緻的小衣服吧! 即使是在家中也可以好好替孩子打扮一番,您會驚訝地發現,原來您的11週大寶寶已經比以前大很多了。 讓自己多多和那些支持你的親朋好友相處,他們會有助於您的育兒生活,能給你信心和鼓勵。 同時,也避免接觸那些會批評您或讓您覺得心情不好的人,這些人的意見多半帶有個人情緒,評價並非公平精確,甚至可能造成新手媽媽壓力問題,讓新手媽媽崩潰。
4個月 食譜: 寶寶粥食譜x副食品|一次準備10種寶寶粥做法,7M~9M寶寶就可以食用
因此建議爸媽可以讓寶寶咬合一些有點硬度的固齒器,幫助牙齒骨骼發育,相對的,在這時候的副食品也該給予一些可輕易咀嚼的軟質的食物,跟泥狀不同的是建議可以保留些微的顆粒感,更能訓練寶寶的咀嚼能力。 4個月 食譜2025 在忙碌的育兒生活中,全職媽媽時間安排緊湊,在嬰兒照護和自身休息之間似乎很難找到平衡。 4個月寶寶在夜晚已經可以睡得較久,新手媽媽睡覺問題獲得改善。
年輕時還有本錢亂喫,隨年紀愈來愈大,體重直線上升,健檢報告的紅字愈來愈多,飽受肥胖、高血壓和睡眠呼吸中止症之苦。 科學證明,接觸一定程度的灰塵、細菌有助於增強免疫力,並降低嬰兒鼻過敏或敏感的可能性。 若四個月寶寶對之前幾次的疫苗產生不良反應,例如發燒或起紅疹等等,或您擔心疫苗對寶寶的副作用,接種前請洽疫苗接種單位。
將紅菜頭及馬鈴薯洗淨、去皮,跟翠玉瓜及三文魚一起切粒(約1釐米大小)。 將馬鈴薯、紅菜頭及翠玉瓜粒放入容器,設定15分鐘蒸煮時間,完成後加入三文魚粒,設定8分鐘蒸煮時間及10秒攪拌時間。 雞肉40克 (可製150毫升成品) 【做法】 1.