★英語聽力頻道為大家整理的英語聽力材料mp3下載：孕期健康食譜，供大家參考。更多閱讀請(qǐng)查看本站英語聽力頻道。
孕期遵循健康的食譜，保障嬰兒吃得恰當(dāng)，讓你的身體為分娩做好準(zhǔn)備。 Find healthy recipes during pregnancy to ensure the baby is eating right and you are physically prepared for the delivery.
你需要 You Will Need
食物金字塔 Food pyramid
健康的食物 Healthy foods
產(chǎn)前維生素 Prenatal vitamins
鈣補(bǔ)充劑 Calcium supplements
步驟 Steps
1.六種食物相搭配 STEP 1 Fix the 6
飲食中加入食物金字塔頂端的六種食品，包括谷類，水果，蔬菜，肉類，豆類和奶制品，以及油。早餐食用富含葉酸的谷類，尤其是孕期最初的28天。 Fix meals with recipes containing the 6 pyramid food groups of grains, fruits, vegetables, meat and beans, dairy products, and oils. Eat cereals rich in folic acid for breakfast, especially in your first 28 days of pregnancy.
2.吃零食 STEP 2 Have some snacks
將一些新鮮的檸檬和蜂蜜一起攪拌，加糖，然后加入一杯清水中，加熱，制成糖漿。這樣可以預(yù)防晨起嘔吐。用水果，酸奶和花生醬一起制作奶昔，做成健康的零食。把這些零食作為一天之中的加餐，預(yù)防燒心。 Blend fresh lemons and honey for a tart treat, adding sugar by heating some with a cup of water on the stove to make a syrup. This may help with morning sickness. Prepare a smoothie with fruit, yogurt, and peanut butter for a healthy snack. Treating snacks as mini meals throughout the day like like this may reduce heartburn.
3.制作火雞漢堡 STEP 3 Make turkey burgers
制作火雞漢堡，其中含有孕婦每天所需的40%的蛋白質(zhì)，此外還有足夠的鐵和纖維。加入各種各樣的配料來添加風(fēng)味。不要吃小圓面包和奶酪，防止攝入過量的鈉，尤其是胃有反應(yīng)的時(shí)候。 Make turkey burgers, which contain 40 percent of the daily protein requirement for pregnant women, plus plenty of iron and fiber. Add a variety of seasonings to spice them up. Ditch the bun and cheese to cut sodium, especially if your stomach is reacting.
如果孕期過度肥胖，向醫(yī)生咨詢應(yīng)該吃多少，怎樣獲得充足的養(yǎng)分，尤其是你被診斷患有妊娠糖尿病的時(shí)候。 If you were overweight before your pregnancy, consult a physician about how much you should be eating and how to get sufficient nutrients, which will be even more important if you are diagnosed with gestational diabetes.
4.喝豆奶 STEP 4 Drink soy
喝豆奶和小麥胚芽奶昔，其中含有身體所需的20%的葉酸和至關(guān)重要的omega-3脂肪酸。 Drink a soy milk and wheat germ shake, which contains 20 percent of your folic acid requirement and a critical infusion of omega-3 fatty acids.
5.補(bǔ)鈣 STEP 5 Increase calcium
食用西蘭花，菠菜和加鈣果汁食品來補(bǔ)鈣。如果你乳糖過敏的話，服用產(chǎn)前維生素和鈣補(bǔ)充劑來提供充足的鈣。 Increase the calcium in your diet by adding broccoli, spinach, and calcium-fortified juices and foods. Use prenatal vitamins or calcium supplements to provide a calcium boost if you're lactose-intolerant.
你攝入的營養(yǎng)和嬰兒的健康息息相關(guān)。遠(yuǎn)離酒精，香煙，咖啡因，未經(jīng)巴氏消毒的奶制品，含有大量水銀的魚，和含有李氏桿菌的熟食。 What you consume and the health of the baby are strongly connected. Stay away from alcohol, tobacco, caffeine, nonpasteurized dairy, fish high in mercury, and deli meats, which can contain listeria.
6.享用塔可沙拉 STEP 6 Enjoy taco salad
享用富含蛋白質(zhì)的塔可沙拉，添加一些黑豆，可以補(bǔ)充維生素B-12，鐵和鋅。 Enjoy a protein-packed taco salad with black beans, which adds B-12, iron, and zinc requirements to the equation.
7.增添趣味 STEP 7 Jazz it up
為晚餐增添一點(diǎn)趣味，切一點(diǎn)土豆和鱷梨，加到烤三文魚或其他水銀含量較少的魚肉上，然后吃一點(diǎn)糙米和一點(diǎn)四季豆。再加一點(diǎn)多谷物卷，以健康的方式為你和嬰兒提供充足的營養(yǎng)。 Jazz up dinner and treat yourself with sliced tomato and avocado on grilled farm-raised salmon or another low-mercury fish, cooked brown rice and a side of green beans. Add a multigrain roll for the perfect, healthy way to nourish yourself and your baby.
嬰兒可以從母乳中吸收50%至75%的鐵，而奶粉中通常只含有不到12%的鐵。 Infants absorb 50 to 75 percent of the iron in breast milk, but normally less than 12 percent of that in commercial formula.
孕期遵循健康的食譜，保障嬰兒吃得恰當(dāng)，讓你的身體為分娩做好準(zhǔn)備。 Find healthy recipes during pregnancy to ensure the baby is eating right and you are physically prepared for the delivery.
你需要 You Will Need
食物金字塔 Food pyramid
健康的食物 Healthy foods
產(chǎn)前維生素 Prenatal vitamins
鈣補(bǔ)充劑 Calcium supplements
步驟 Steps
1.六種食物相搭配 STEP 1 Fix the 6
飲食中加入食物金字塔頂端的六種食品，包括谷類，水果，蔬菜，肉類，豆類和奶制品，以及油。早餐食用富含葉酸的谷類，尤其是孕期最初的28天。 Fix meals with recipes containing the 6 pyramid food groups of grains, fruits, vegetables, meat and beans, dairy products, and oils. Eat cereals rich in folic acid for breakfast, especially in your first 28 days of pregnancy.
2.吃零食 STEP 2 Have some snacks
將一些新鮮的檸檬和蜂蜜一起攪拌，加糖，然后加入一杯清水中，加熱，制成糖漿。這樣可以預(yù)防晨起嘔吐。用水果，酸奶和花生醬一起制作奶昔，做成健康的零食。把這些零食作為一天之中的加餐，預(yù)防燒心。 Blend fresh lemons and honey for a tart treat, adding sugar by heating some with a cup of water on the stove to make a syrup. This may help with morning sickness. Prepare a smoothie with fruit, yogurt, and peanut butter for a healthy snack. Treating snacks as mini meals throughout the day like like this may reduce heartburn.
3.制作火雞漢堡 STEP 3 Make turkey burgers
制作火雞漢堡，其中含有孕婦每天所需的40%的蛋白質(zhì)，此外還有足夠的鐵和纖維。加入各種各樣的配料來添加風(fēng)味。不要吃小圓面包和奶酪，防止攝入過量的鈉，尤其是胃有反應(yīng)的時(shí)候。 Make turkey burgers, which contain 40 percent of the daily protein requirement for pregnant women, plus plenty of iron and fiber. Add a variety of seasonings to spice them up. Ditch the bun and cheese to cut sodium, especially if your stomach is reacting.
如果孕期過度肥胖，向醫(yī)生咨詢應(yīng)該吃多少，怎樣獲得充足的養(yǎng)分，尤其是你被診斷患有妊娠糖尿病的時(shí)候。 If you were overweight before your pregnancy, consult a physician about how much you should be eating and how to get sufficient nutrients, which will be even more important if you are diagnosed with gestational diabetes.
4.喝豆奶 STEP 4 Drink soy
喝豆奶和小麥胚芽奶昔，其中含有身體所需的20%的葉酸和至關(guān)重要的omega-3脂肪酸。 Drink a soy milk and wheat germ shake, which contains 20 percent of your folic acid requirement and a critical infusion of omega-3 fatty acids.
5.補(bǔ)鈣 STEP 5 Increase calcium
食用西蘭花，菠菜和加鈣果汁食品來補(bǔ)鈣。如果你乳糖過敏的話，服用產(chǎn)前維生素和鈣補(bǔ)充劑來提供充足的鈣。 Increase the calcium in your diet by adding broccoli, spinach, and calcium-fortified juices and foods. Use prenatal vitamins or calcium supplements to provide a calcium boost if you're lactose-intolerant.
你攝入的營養(yǎng)和嬰兒的健康息息相關(guān)。遠(yuǎn)離酒精，香煙，咖啡因，未經(jīng)巴氏消毒的奶制品，含有大量水銀的魚，和含有李氏桿菌的熟食。 What you consume and the health of the baby are strongly connected. Stay away from alcohol, tobacco, caffeine, nonpasteurized dairy, fish high in mercury, and deli meats, which can contain listeria.
6.享用塔可沙拉 STEP 6 Enjoy taco salad
享用富含蛋白質(zhì)的塔可沙拉，添加一些黑豆，可以補(bǔ)充維生素B-12，鐵和鋅。 Enjoy a protein-packed taco salad with black beans, which adds B-12, iron, and zinc requirements to the equation.
7.增添趣味 STEP 7 Jazz it up
為晚餐增添一點(diǎn)趣味，切一點(diǎn)土豆和鱷梨，加到烤三文魚或其他水銀含量較少的魚肉上，然后吃一點(diǎn)糙米和一點(diǎn)四季豆。再加一點(diǎn)多谷物卷，以健康的方式為你和嬰兒提供充足的營養(yǎng)。 Jazz up dinner and treat yourself with sliced tomato and avocado on grilled farm-raised salmon or another low-mercury fish, cooked brown rice and a side of green beans. Add a multigrain roll for the perfect, healthy way to nourish yourself and your baby.
嬰兒可以從母乳中吸收50%至75%的鐵，而奶粉中通常只含有不到12%的鐵。 Infants absorb 50 to 75 percent of the iron in breast milk, but normally less than 12 percent of that in commercial formula.