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怀孕3个月午餐优选，不知道吃什么的孕妈看过来

发布日期：2020-11-18 15:12:11编辑：Passion

都说人的一天早餐吃得好，午餐吃得饱，晚餐吃得少，对孕妈来说也是如此，孕期午餐要多吃低脂、高蛋白的食物，例如海鲜类，再搭配蔬菜和水果，这才是最全面的，一起来看看怀孕3个月午餐优选，不知道吃什么的孕妈看过来。

怀孕3个月午餐优选，不知道吃什么的孕妈看过来

午餐优选一：印尼炒饭
准备食材：米饭300克、鸡胸肉80克、虾5只、胡萝卜50克、鸡蛋2个、熟青豆10克、甜酱油1汤匙（15ml）、老抽2汤匙（30 ml）、盐1茶匙（5克）。
做法：鸡胸肉去筋膜洗净后，切成小丁，虾去皮，去头，去虾线后，切成长的丁。胡萝卜去皮后切成见方的小丁备用，煮一锅水，水开后，放入一点点盐，然后分别放入胡萝卜丁，鸡丁煮2分钟，沥干捞出备用。然后再放入虾丁，煮10秒钟，虾肉变红即可捞出。将鸡蛋打成蛋液，然后放入油温为5成热的油锅中，炒熟即可盛出备用。锅中倒入一些油，放入米饭，炒至米粒松散时，加入甜酱油，老抽。调味上色后，依次放入炒熟的鸡蛋，焯好的胡萝卜、鸡丁、虾丁、熟青豆，最后调入盐，翻炒均匀即可。炒好的饭盛入碗中整形，然后扣在盘子上，再煎一个煎蛋放在饭上即可。
米饭的主要成分是碳水化合物，维持大脑功能必须的能源。
午餐优选二：鲜香担担面
准备食材：猪肉300克、面条（生）250克、洋葱4个、虾250克、绿豆芽20克、鸡蛋2个、食盐1/2小匙、冰糖5克、葱1小匙、生抽2大匙、老抽1/4小匙、耗油1大匙、胡椒粉（白）1/4小匙。
做法：肉切小丁后粗斩成肉馅，红葱头切片，锅内1大匙油，冷油放入红葱头片爆至金黄色，加入猪肉馅，小火煸炒约5分钟至出油。将猪肉馅装入小锅内，放入熟鸡蛋及所有调味料，清水250ml，用中火煮开后，转小火加盖煮约25-30分钟，至肉剩少量汤汁。鲜虾去头，去壳（备用）虾仁洗净备用，锅内1小匙油，冷油放入虾头及虾壳，姜片炒至变色，注入清水500ml,煮至汤色转微白。撇去泡沫，加入盐，白胡椒粉调味。锅内放少量盐，烧开水，放入面条，中途加3次冷水煮至熟，捞起备用。剩下的面汤，分别将虾仁、豆芽菜烫熟。最后将面条放入虾高汤，摆虾仁，豆芽菜，卤蛋切半，淋上卤肉燥即可。
经过煮沸的面条最为洁净，可以有利于消化，大大减少肠胃疾病的发生。
午餐优选三：番茄鸡蛋卷
准备材料：鸡蛋、番茄、洋葱、火腿、胡椒粉适量、盐适量。
做法：鸡蛋打散，打成蛋液后，用滤网过滤去蛋筋，西红柿、洋葱、火腿都切丁。取平锅烧热，加入少许油，用中火先将洋葱碎炒香，再加入西红柿丁和火腿丁继续炒香。倒入蛋液，待蛋液即将凝固时将蛋饼卷起，煎成金黄色，出锅切段即可。
鸡蛋含有丰富的蛋白质、维生素，适量食用，可以健脑益智，改善记忆力。
午餐优选四：彩椒炒鸡丁
准备材料：鸡脯肉500g、红黄绿彩椒各一个、盐少许、生粉适量、鸡精少许、糖少许。
做法：将彩椒洗净，切成小丁备用，把鸡脯肉切成小丁加入盐，生粉，少许糖，用手抓匀后加入少许植物油，再次抓匀腌制15到20分钟。把锅烧热后倒入油放蒜片爆香，下入腌制好的鸡丁翻炒，鸡丁炒至颜色发白后倒入切好的彩椒丁翻炒1分钟，加入适量的食盐、鸡精翻炒均匀即可。
彩椒鸡丁是颜色艳丽的菜肴，看起来就赏心悦目，而且能孕妈补充优质的蛋白质。
结语：孕妈妈进入第10周因为子宫的不断发育，孕妈妈会有越来越明显的下腹压迫感，要注意多喝水，不要空腹。另外，还要补充蛋白质，以保证胎宝宝的正常发育。

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