坐月子補氣養身

坐好月子，健康美麗一輩子！ 收錄營養可口的月子食譜，均附建議食用方式，在家輕鬆做出月子餐 本書以科學坐月子的觀念來設計菜單，收錄六十多道簡單又可口的坐月子料理，菜色豐富，讓辛苦的媽媽們得到最均衡豐富的營養。 ●每道食譜皆附最佳食用方式和婆婆媽媽小祕方，提供各種實用的坐月子知識，教您根據個人體質和需求，事先做好營養規劃，坐好月子產後身材更窈窕！

輕鬆坐月子，這樣就對了！ A good confinement is good for lifelong health 坐好月子，健康一輩子 A good confinement is good for lifelong health ～產後常見症狀的防範 The prevention of common postpartum symptoms 俏媽咪，坐月子該怎麼補？ What should pretty mothers eat during confinement ? ～產後30天食補重點 Focus of 30 Day Health Tonic After Delivery 坐月子的保健之道 Health reasons to confinement 滋陰補虛、安定情緒的補血菜單 A blood-replenishing menu that can nourish Yin, offer health tonic and stabilize emotion 麻油雞 Sesame Oil Chicken 功效：促進子宮收縮＋滋補血氣 Effect: Promote uterine contraction + nourish blood 麻油炒川七 Stir-Fried Madeira Vine with Sesame Oil 功效：化瘀止血＋加速子宮傷口癒合 Effect: Reduce bruise and stop bleeding + speed up uterus wound healing 香麻小魚炒莧菜 Fragrant Sesame Oil Stir-Fried with Small Fish and Amaranth 功效：補鈣養血＋預防骨質疏鬆 Effect: Replenish calcium and blood + prevent osteoporosis 麻油炒腰花 Stir-Fried Kidneys with Sesame Oil 功效：恢復新陳代謝＋防腰痠背痛 Effect: Restore metabolism + prevent waist and back pains 麻油燒酒蝦 Roasted Shrimps with Rice Wine and Sesame Oil 功效：化瘀止血＋補氣養陰 Effect: Reduce bruise + replenish Yin energy 桂圓肉煎蛋 Pan-Fried Eggs with Longans 功效：滋養心脾＋益氣補血 Effect: Nourish heart and spleen + regulate body function and replenish blood 黃耆甘筍蒸雞 Steamed Chicken with Astragalus and Carrots 功效：補氣生血＋促進血液循環 Effect: Replenish energy and blood + improve blood circulation 薑絲炒牛肉蜜糖豆 Stir-Fried Beef with Ginger Shreds and Snap Peas 功效：生肌補血＋促進乳汁分泌 Effect: Grow muscle and replenish + stimulate milk production 麻油香煎米血糕 Pan-Fried Pig’s Blood Cake with Sesame Oil 功效：養肝淨血＋增進面色紅潤 Effect: Nourish liver and cleanse blood + improve blood circulation on face 鮮蔬麻油炒松阪肉 Stir-Fried Pork Jowl with Vegetables and Sesame Oil 功效：補充體能＋幫助消化 Effect: Replenish energy + help digestion 麻油蛋麵線 Sesame Oil Vermicelli with Egg 功效：溫經活血＋促進血液循環 Effect: Warm meridian lines and activate blood + improve blood circulation 當歸紅棗蓮藕雞湯 Chicken Soup with Chinese Angelica, Red dates, and Lotus Roots 功效：補氣活血＋調理產後虛弱 Effect: Replenish energy and activate blood + recuperate the weakness of body after delivery 菠菜杞子豬肝湯 Pork Liver Soup with Spinach and Wolfberries 功效：補氣養血＋滋補五臟 Effect: Replenish energy and blood + nourish five internal organs 紅豆鯉魚湯 Red Beans Carp Soup 功效：利尿消腫＋改善腳氣 Effect: Improve diuretic action and remove swelling + improve athlete's foot 紅蘿蔔木耳牛肉湯 Beef Soup with Carrots and Black Funguses 功效：增強體力＋幫助消化 Effect: Enhance physical strength + help digestion 紅棗杞子燉豬心 Stewed Pig’s Heart with Red Dates and Wolfberries 功效：養心安神＋恢復氣血平和 Effect: Nourish heart and calm emotion + restore the smoothness of energy and blood 紅豆蓮藕紫米粥 Black Rice Congee with Red Beans and Lotus Roots 功效：疏肝清熱＋消炎止痛 Effect: Cleanse liver and cool down body + diminish inflammation and relieve pain 黑糖老薑番薯糖水 Sweet Potato Syrup with Brown Sugar and Old Ginger 功效：驅風活血＋散瘀止痛 Effect: Provide carminative effect and promote blood circulation + reduce bruise and relieve pain 蓮子百合紅豆沙 Red Bean Paste with Lotus Seeds and Lily Bulbs 功效：安神補血＋紓解壓力 Effect: Calm emotion and replenish blood + relieve pressure 桂圓紅棗茶 Dried Longans and Red Dates Tea 功效：養血安神＋滋補心脾 Effect: Replenish blood and clam emotion + nourish heart and spleen 驅風薑蜜茶 Carminative Ginger and Honey Tea 功效：促血液循環＋預防感冒 Effect: Improve blood circulation + prevent cold 恢復體能、固筋骨的補氣菜單 A energy-replenishing menu that can recover physical strength and protect bones 麻油炒菇菇 Stir-Fried Mushrooms with Sesame Oil 功效：潤腸解疲＋增進免疫功能 Effect: Nourish intestines and relieve fatigue + enhance immune system 火腿蘑菇蠔油拌豆腐 Oyster Sauce Tofu with Ham and Mushrooms 功效：補血養顏＋促進新陳代謝 Effect: Replenish blood and nourish skin + improve metabolism 北耆當歸蒸雞 Steamed Chicken with Astragalus and Chinese Angelica 功效：補氣養血＋強心保肝 Effect: Replenish energy and blood + strengthen heart and protect liver 番茄香炒綠花椰 Stir-Fried Broccoli with Tomatoes 功效：強筋健骨＋增強免疫力 Effect: Strengthen bonse and tendons + enhance immune system 絲絲銀耳炒魚柳 Stir-Fried Fish Fillets with Shredded White Funguses 功效：益氣養血＋增強體力 Effect: Replenish energy and blood + enhance physical strength 蘋果蔬菜牛肉捲 Beef Rolls with Apples and Vegetables 功效：幫助消化＋增強免疫力 Effect: Helps digestion + enhance immune system 紅椒麻油炒蚵仔 Stir-Fried Oysters with Red Chili Pepper and Sesame Oil 功效：補充蛋白質＋滋陰補血 Effect: Replenish protein + nourish Yin and replenish blood 金針雲耳蒸鱸魚 Steamed Sea Bass with Daylilies and Cloud Ear Funguses 功效：安神催乳＋加速傷口癒合 Effect: Stabilize emotion and stimulate milk secretion + speed up the wound healing 蔥花米酒煮荷包蛋 Pan-Fried Eggs with Minced Scallions and Rice Wine 功效：補氣益血＋強筋活絡 Effect: Replenish energy and blood + strengthen gluten and nervous system 苦茶油拌麵 Noodles with Bitter Tea Seed Oil 功效：滋補五臟＋維護細胞功能 Effect: Nourish five internal organs + maintain cell functions 木耳杞子雞酒 Chicken in Wine Sauce with Funguses and Wolfberries 功效：活血散瘀＋驅風止痛 Effect: Promote blood circulation and reduce bruise + provide carminative effect and reduce pain 固腰五子湯 Waist and Back Protection Five-Nuts Soup 功效：益氣補血＋防止腰部痠痛 Effect: Replenish energy and blood + prevent waist abd backpains 牛大力鷹嘴豆豬腳湯 Pork Feet Soup with Beautiful Millettia Root and Chickpeas 功效：強筋健骨＋利尿解毒 Effect: Strengthen bones and tendons + improve diuretic action and detoxify 杜仲腰花湯 Eucommia and Kidneys Soup 功效：固筋補腎＋改善腰痛 Effect: Protect tendon and nourish kidney + improve back pain 芝麻海帶牛肉湯 Beef Soup with Sesame and Seedweeds 功效：補氣養血＋增強體力 Effect: Replenish energy and blood + enhance physical strength 十全大補烏雞湯 Black Chicken Soup with Ten Herbs 功效：大補元氣＋恢復身體機能 Effect: Nourish strength + restore physical function 酒釀黃花魚湯 Croaker Soup with Fermented Rice 功效：開胃益氣＋促進血液循環 Effect: Whet appetite and replenish energy + improve blood circulation 五加皮龍骨粥 Sessileflower Acanthopanax Bark and Pork Spines Stewed Congee 功效：強筋健骨＋提高免疫力 Effect: Strengthen bones and tendons + enhance immune system 香甜杞子酒釀蛋 Sweet Wolfberries with Fermented Eggs 功效：益氣補血＋明目養精 Effect: Replenish energy and blood + clear eyes 黨參紅棗蓮子茶 Codonopsis Red Dates and Lotus Seeds Tea 功效：滋陰養血＋安神助眠 Effect: Nourish Yin and replenish blood + calm emotion and help better sleep 雙耳紅棗桂圓糖水 Two Funguses Red Dates and Dried Longans Sweet Soup 功效：補血養血＋防止鈣質流失 Effect: Replenish blood + prevent the loss of calcium 黃耆靈芝茶 Astragalus and Ganoderma Tea 功效：活血補氣＋增強免疫力 Effect: Promote blood circulation and replenish energy + enhance immune system 促進乳汁、消水腫的通乳菜單 A milk promoting menu that can promote milk secretion and eliminate edema 麻油絲瓜蛤蜊 Loofah and Clams with Sesame Oil 功效：清熱降火＋促進乳汁分泌 Effect: Cool down and clear away heat + stimulate milk production 松子草菇燙菠菜 Boiled Spinach with Pine Nuts and Straw Mushrooms 功效：滑腸通便＋補脾益氣 Effect: Nourish intestines and clean digestive system + nourish spleen and energy 芹菜紅椒銀芽炒雞片 Stir-Fried Chicken with Spinach, Red Bell Peppers and Bean Sprouts 功效：滋養五臟＋利水生乳 Effect: Nourish five internal organs + stimulate milk secretion 蛤蜊肉末蒸蛋 Steamed Eggs with Clams and Ground Meat 功效：滋陰潤燥＋補虛催乳 Effect: Nourish Yin and moisturize dryness + replenish energy and stimulate milk secretion 蔥薑菇菇蒸鮭魚 Steamed Salmon with Scallion, Ginger, and Mushroom 功效：幫助消化＋消除勞累 Effect: Help digestion + eliminate fatigue 麻油薑絲炒高麗菜 Stirred Cabbage with Sesame Oil and Shredded Ginger 功效：促進腸胃蠕動＋防骨質疏鬆 Effect: Promote gastrointestinal motility + prevent osteoporosis 奇異果蝦仁炒三蔬 Kiwi Fruits and Shrimps with Three Vegetables 功效：穩定情緒＋幫助入眠 Effect: Stabilize mood + help sleep 甘筍青椒洋蔥炒肉片 Stir-Fried Pork Slices with Carrots, Green Bell Peppers, and Onions 功效：增加造血功能＋提升免疫力 Effect: Increase hematopoietic function + enhance immune system 麻油西芹炒牛肉 Stir-Fried Beef with Sesame Oil and Celery 功效：強壯筋骨＋通經活絡 Effect: Strengthen tendons and bones + cleanse nervous system 蒜香金菇培根蒸鱈魚 Steamed Cod with Garlic, Golden Needle Mushroom and Bacon 功效：抗虛勞＋增加乳汁分泌 Effect: Fight fatigue + stimulate milk secretion 鮭魚蔬菜炒飯 Salmon and Vegetable Fried Rice 功效：增進食慾＋降膽固醇 Effect: Increase appetite + reduce cholesterol 無花果花生豬腳湯 Pork Feet Soup with Common Fig and Peanuts 功效：促乳汁分泌＋潤腸通便 Effect: Stimulate milk secretion + nourish intestines and clean digestive system 八珍烏雞湯 Eight-Treasure Black Chicken Soup 功效：調節子宮收縮＋氣血通順 Effect: Promote uterine contraction + smoothen energy and blood circulation 通草鮮魚湯 Medulla Tetrapanacis Fresh Fish Soup 功效：消除水腫＋促進乳汁 Effect: Eliminate edema + stimulate milk secretion 木瓜南杏魚尾湯 Papaya and Apricot Fish Tail Soup 功效：滋陰養顏＋促進乳汁分泌 Effect: Nourish Yin and skin + stimulate milk secretion 栗子番薯龍骨湯 Chestnut and Sweet Potato Pork Spine Bone Soup 功效：穩固骨本＋增加乳汁 Effect: Stabilize bone + increase milk secretion 黑豆杜仲蓮子雞腳湯 Black Beans with Eucommia and Lotus Seeds Chicken Feet Soup 功效：強筋健骨＋安神助眠 Effect: Strengthen bones and tendons + calm emotion and help sleep better 雞蛋紅糖小米粥 Millet Congee with Eggs and Brown Sugar 功效：提振食慾＋滋補脾胃 Effect: Increase appetite + nourish spleen and stomach 南瓜牛奶西米露 Pumpkin Milk Sago 功效：補血養顏＋消炎止痛 Effect: Replenish blood and nourish skin + diminish inflammation and relieve pain 紅棗黃耆通草茶 Red Dates, Astragalus, and Medulla Tetrapanacis Tea 功效：通乳補血＋恢復元氣 Effect: Stimulate milk secretion and replenish blood + restore energy 黨參益母草蛋茶 Codonopsis and Motherwort Tea with Egg 功效：排除瘀血＋調理內分泌 Effect: Remove bruise + regulate endocrine system

Stew Soup for Love: Warm Your Body and Warm Your Heart 　　Ivy是住在台灣的道地香港人，Ivy最喜歡喝湯，也很愛煲湯，只要有空Ivy就會搬出鎮家之寶～煲湯，來撫慰一下全家人的心和胃！ 　　拜現今網路科技發達，很多人都知道香港人的煲湯了得，香港每個家庭都有自己的煲湯祕方，Ivy的家裡也不例外。Ivy的媽咪就像是有魔法一樣，腦袋裡有數不清的湯方，每天都可以變出不同的煲湯。當然，Ivy長年跟在媽媽身邊，耳濡目染加上自己的努力鑽研，也有學到七七八八，發展出一套自己的煲湯祕笈。 　　因為大家都曉得，煲湯除了能調理身體外，更能喝出健康好氣色。在香港「煲湯」是聯繫全家人感情的良方，而港式煲湯內容變化多端，還會根據不同的季節煲不同的湯品，藉以養顏美容、強身健體，可以說是香港飲食文化的精髓，家庭餐桌上皆少不了它。每到開飯時間，只要有一碗靚湯在手就會心滿意足！ 　　Ivy comes from Hong Kong and now lives in Taiwan. She likes soup and also loves to cook soup stew. Whenever she has free time, she would bring out her precious home cooking, soup stew, to soothe the heart and stomach of her whole family. 　　Thanks to the advancing Internet technology, many people get to know that people from Hong Kong know how to cook soup well. In Hong Kong, every family has its own soup recipes, and Ivy’s family is no exception. Ivy’s mother is like a magician, with countless recipe tricks that she can come up with so many different soups every day. And of course, Ivy picks up quite a few tricks herself over the years and has developed her own set of soup recipes. 　　Everyone knows that soup can condition the body and bring in good health. In Hong Kong “soup stew” is a good way to connect everyone in the family. Hong Kong-style soups have so many varieties that can go with different seasons. They can be used to beautify the skin and improve physical strength, and they are really the essence of Hong Kong’s food culture that families can’t live without. A bowl of soup in every meal can bring satisfaction.

坐好月子，健康一輩子 A Good Confinement Is Good for Lifelong Health 在生產中，母體經過分娩時的用力，難免會受傷害出血，導致元氣的耗損，因此需要一段時間的康復。從胎兒分娩之後，至產婦生殖器官和子宮恢復正常狀態的8～10週內，古人通稱為「坐月子」。自然生產的婦女在產後需要坐月子30天左右，但若是剖腹生產或流產的婦女則需要坐月子約40天。 生產後需要充分的休息及攝取充足的營養，不僅可以幫助媽媽迅速恢復體力，同時可以讓身體因經歷生產所受損的器官，得到好好的調養。另外，在此期間，如有惡露、腰痠背痛以及乳汁分泌不足等，皆需藉由飲食及作息調整，使身體邁向健康，幫助產後媽媽得到比產前更好的身心平衡狀態。 產婦月子沒有做好的話，容易有腰痠背痛、皮膚鬆弛、內臟下垂、子宮下垂、膀胱下垂、陰道鬆弛等後遺症，所以產後需要一定的休養，就如同老一輩的長者所說的，「坐好月子，健康一輩子」呢！ During delivery, the body after using so much force may inevitably be damaged, leading tothe depletion of energy. Therefore, a period of rehabilitation is needed. Starting from the delivery to full recovery of the reproductive organs and uterus, there is about 8 or 10 weeks which is called confinement. Maternal women who give natural birth need about 30 days while the women who choose caesarean or abortion may need 40 days. After delivery, plenty of rest and nutrition can make mothers quickly recover their strength and let their body receive good treatment after experiencing the child birth process that damage internal organs. In addition, lochia, back pain, and milk secretion all can be treated by food and rest, making the body healthier and helping the mothers to have a good physical-mental equilibrium after delivery.