肥胖孩子健康食谱

图书标准信息

• 作者 《健康大讲堂》编委会 编
• 出版社 黑龙江科学技术出版社
• 出版时间 2016-01
• 版次 1
• ISBN 9787538884043
• 定价 29.80元
• 装帧 平装
• 开本 16开
• 纸张 胶版纸
• 页数 230页
• 字数 200千字

【内容简介】

穿不了漂亮的花裙子，游戏时没有小伙伴跑得快，夏天动一动就浑身是汗，“小胖墩”为此烦恼的同时，妈妈也正发愁呢。眼见着孩子越来越胖，作为父母应该做些什么？孩子成长所需的营养不能少，但控制孩子体重刻不容缓。本书针对不同年龄段孩子的营养特点，向您介绍多种适合肥胖孩子食用的食材，为其制定7天健康减肥餐和运动、按摩方法，帮助孩子在“吃”、“喝”、“玩”、“乐”中轻松甩掉小肥肉，远离肥胖困扰。

【目录】

PART 1 孩子肥胖，不容忽视的课题

亲，你的孩子肥胖吗................. 002

如何判断孩子肥胖................................. 002

造成孩子肥胖的原因............................. 003

孩子肥胖，预防是关键............ 004

肥胖对孩子的危害................................. 004

怎样预防孩子肥胖................................. 006

肥胖孩子应做哪些检查......................... 007

吃喝玩乐，让孩子轻松减肥.......... 008

饮食调养减肥......................................... 008

科学运动减肥......................................... 010

儿童使用减肥药物禁忌......................... 011

PART 2 挑一挑，选对减肥食材

糙米.......................................................... 014

燕麦糙米豆浆......................................... 014

黑米.......................................................... 015

黑米小米豆浆......................................... 015

薏米.......................................................... 016

薏米山药饭............................................. 016

小米.......................................................... 017

小米南瓜粥............................................. 017

玉米.......................................................... 018

双菇玉米菠菜汤..................................... 018

燕麦.......................................................... 019

燕麦二米饭............................................. 019

绿豆.......................................................... 020

绿豆西芹豆浆......................................... 020

红豆.......................................................... 021

玉米红豆豆浆......................................... 021

红薯.......................................................... 022

清蒸红薯................................................. 022

土豆.......................................................... 023

醋熘土豆丝............................................. 023

上海青...................................................... 024

香菇蛋花上海青粥................................. 024

白菜.......................................................... 025

青椒炒白菜............................................. 025

花菜.......................................................... 026

丝瓜烧花菜............................................. 026

西蓝花...................................................... 027

杏鲍菇扣西蓝花..................................... 027

包菜.......................................................... 028

炝拌包菜................................................. 028

生菜.......................................................... 029

炝拌生菜................................................. 029

菠菜.......................................................... 030

腐竹烩菠菜............................................. 030

芹菜.......................................................... 031

彩椒芹菜炒肉片..................................... 031

莲藕.......................................................... 032

蘑菇藕片................................................. 032

冬瓜.......................................................... 033

金针菇冬瓜汤......................................... 033

香菇.......................................................... 034

香菇扒茼蒿............................................. 034

蘑菇.......................................................... 035

莴笋秀珍菇............................................. 035

木耳.......................................................... 036

木耳鸡蛋西蓝花..................................... 036

胡萝卜....................................................... 037

胡萝卜西红柿鸡蛋汤............................. 037

黄瓜.......................................................... 038

彩椒炒黄瓜............................................. 038

海带.......................................................... 039

黄花菜拌海带丝..................................... 039

白萝卜....................................................... 040

红烧白萝卜............................................. 040

西红柿.................................................... 041

西红柿炒洋葱......................................... 041

洋葱.......................................................... 042

洋葱丝瓜炒虾球..................................... 042

青椒.......................................................... 043

青椒炒茄子............................................. 043

茄子.......................................................... 044

捣茄子..................................................... 044

丝瓜.......................................................... 045

蚝油丝瓜................................................. 045

紫菜.......................................................... 046

紫菜鸡蛋葱花汤..................................... 046

猪瘦肉...................................................... 047

芦笋瘦肉汤............................................. 047

鸡肉.......................................................... 048

竹笋炒鸡丝............................................. 048

牛肉.......................................................... 049

口蘑蒸牛肉............................................. 049

三文鱼....................................................... 050

三文鱼豆腐汤......................................... 050

虾肉.......................................................... 051

海藻鲜虾蛋汤......................................... 051

豆腐.......................................................... 052

雪菜末豆腐汤......................................... 052

鸡蛋.......................................................... 053

鸡蛋苋菜汤............................................. 053

鹌鹑蛋...................................................... 054

鹌鹑蛋龙须面......................................... 054

牛奶.......................................................... 055

番石榴牛奶............................................. 055

酸奶.......................................................... 056

芦荟酸奶................................................. 056

**桃..................................................... 057

**桃橙奶............................................. 057

西瓜.......................................................... 058

西瓜西红柿汁......................................... 058

苹果.......................................................... 059

西瓜黄桃苹果汁..................................... 059

香蕉.......................................................... 060

香蕉葡萄汁............................................. 060

菠萝.......................................................... 061

花菜菠萝稀粥 ....................................... 061

柚子.......................................................... 062

蜜柚豆浆................................................. 062

草莓.......................................................... 063

草莓樱桃苹果煎饼................................. 063

PART 3 吃一吃，“享瘦”健康减肥餐

1～3岁健康减肥餐............................ 066

发育情况................................................... 066

每日营养需求............................................ 066

健康减肥饮食原则................................... 067

“享瘦”减肥餐......................................... 068

苹果香蕉豆浆......................................... 068

黑豆玉米窝头......................................... 069

炝炒生菜................................................. 069

白菜肉卷................................................. 070

小白菜炒黄豆芽..................................... 071

薏米冬瓜鲫鱼汤..................................... 071

山药南瓜羹............................................. 072

醋香蒸茄子............................................. 073

凉拌嫩芹菜............................................. 073

桑葚粥..................................................... 074

苋菜饼..................................................... 075

蒜蓉油麦菜............................................. 075

冬瓜烧香菇............................................. 076

清蒸石斑鱼片......................................... 077

木耳丝瓜汤............................................. 077

苹果胡萝卜麦片粥................................. 078

慈姑炒藕片............................................. 079

黄瓜酿肉................................................. 079

白菜焖面糊............................................. 080

胡萝卜炒菠菜......................................... 081

杨桃甜橙木瓜沙拉................................. 081

酱茄子..................................................... 082

豆腐蒸鹌鹑蛋......................................... 083

慈姑花菜汤............................................. 083

芋香紫菜饭............................................. 084

马齿苋炒黄豆芽..................................... 085

莲子心冬瓜汤......................................... 085

莴笋绿豆豆浆......................................... 086

鸡肉白菜饺............................................. 087

海带拌腐竹............................................. 087

蒜苗炒莴笋............................................. 088

芦笋扒冬瓜............................................. 089

猪血山药汤............................................. 089

马齿苋瘦肉粥......................................... 090

茭白炒鸡蛋............................................. 091

枸杞拌菠菜............................................. 091

香蕉燕麦粥............................................. 092

蒜香蒸南瓜............................................. 093

蚝油西蓝花苹果树................................. 093

西红柿炒冬瓜......................................... 094

肉末炒木耳............................................. 095

番石榴排骨汤......................................... 095

嫩豆腐稀饭............................................. 096

鸡蛋炒豆渣............................................. 097

芦笋炒莲藕............................................. 097

山药南瓜粥............................................. 098

西葫芦蛋饺............................................. 099

慈姑炒芹菜............................................. 099

蒜蓉豌豆苗............................................. 100

豉油蒸鲤鱼............................................. 101

马蹄海带玉米须汤................................. 101

肉末西红柿煮面片................................. 102

胡萝卜丝炒包菜..................................... 103

油麦菜烧豆腐......................................... 103

木耳黑豆浆............................................. 104

彩蛋黄瓜卷............................................. 105

蒜蓉佛手瓜............................................. 105

西芹炒南瓜............................................. 106

酿冬瓜..................................................... 107

黄鱼蛤蜊汤............................................. 107

苋菜炒饭................................................. 108

香菇扒生菜............................................. 109

冬瓜皮瘦肉汤......................................... 109

“享瘦”运动............................................. 110

“享瘦”按摩............................................. 111

4～6岁健康减肥餐........................... 112

发育情况................................................... 112

每日营养需求............................................ 112

健康减肥饮食原则................................... 113

“享瘦”减肥餐......................................... 114

金针菇面................................................. 114

黑米杂粮小窝头..................................... 115

蒜蓉西葫芦............................................. 115

金麦酿苦瓜............................................. 116

白灵菇炒鸡丁......................................... 117

香菇白萝卜汤......................................... 117

洋葱鲑鱼炖饭......................................... 118

银耳枸杞炒鸡蛋..................................... 119

黄瓜腐竹汤............................................. 119

芝麻玉米豆浆......................................... 120

菠菜月牙饼............................................. 121

紫甘蓝拌杂菜......................................... 121

巴旦木仁炒西芹..................................... 122

胡萝卜炒牛肉......................................... 123

冬瓜红豆汤............................................. 123

银鱼豆腐面............................................. 124

莴笋炒茭白............................................. 125

丝瓜马蹄炒木耳..................................... 125

排骨汤面................................................. 126

荷兰豆炒胡萝卜..................................... 127

冬笋炒枸杞叶......................................... 127

彩椒茄子................................................. 128

美味生鱼馅饼......................................... 129

海藻莴笋叶汤......................................... 129

红米海苔肉松饭团................................. 130

肉末炒青菜............................................. 131

金针菇白玉汤......................................... 131

火龙果豆浆............................................. 132

鸡丝荞麦面............................................. 133

素炒海带结............................................. 133

银耳炒肉丝............................................. 134

炒素丁..................................................... 135

带鱼南瓜汤............................................. 135

苹果玉米粥............................................. 136

西芹炒虾仁............................................. 137

马蹄炒肉片............................................. 137

牛肉萝卜粥............................................. 138

芝麻香煎西葫芦..................................... 139

芦笋金针菇............................................. 139

西葫芦炒鸡丝......................................... 140

奶香口蘑烧花菜..................................... 141

鸡汤肉丸炖白菜..................................... 141

茼蒿萝卜干炒饭..................................... 142

西蓝花炒什蔬......................................... 143

西红柿洋葱汤......................................... 143

荞麦山楂豆浆......................................... 144

胡萝卜青菜饭卷..................................... 145

石榴火龙果盅......................................... 145

西蓝花炒双耳......................................... 146

芦笋鲜蘑菇炒肉丝................................. 147

黄鱼蔬菜汤............................................. 147

红豆薏米饭............................................. 148

草菇花菜炒肉丝..................................... 149

芹菜叶香菇粉丝汤................................. 149

海藻绿豆粥............................................. 150

鸡蛋豆腐饼............................................. 151

上海青扒鲜蘑......................................... 151

胡萝卜炒杏鲍菇..................................... 152

肉末空心菜............................................. 153

苦瓜鱼片汤............................................. 153

绿豆荞麦燕麦粥..................................... 154

土豆炖南瓜............................................. 155

素鸡炒菠菜............................................. 155

“享瘦”运动............................................. 156

“享瘦”按摩............................................. 157

7岁以上健康减肥餐.......................... 158

发育情况................................................... 158

每日营养需求............................................ 158

健康减肥饮食原则................................... 159

“享瘦”减肥餐......................................... 160

橘柚豆浆................................................. 160

豆渣鸡蛋饼............................................. 161

白萝卜丝炒黄豆芽................................. 161

白菜炒菌菇............................................. 162

韭黄炒牡蛎............................................. 163

菠萝苦瓜鸡块汤..................................... 163

鲫鱼薏米粥............................................. 164

腐皮菠菜卷............................................. 165

紫甘蓝拌茭白......................................... 165

栗子小米粥............................................. 166

艾叶煮鸡蛋............................................. 167

黄瓜里脊片............................................. 167

炒黄花菜................................................. 168

西芹木耳炒虾仁..................................... 169

竹荪薏米排骨汤..................................... 169

芥菜鸡肉炒饭......................................... 170

马蹄炒荷兰豆......................................... 171

萝卜瘦身汤............................................. 171

红豆黑米豆浆......................................... 172

蛤蜊鸡蛋饼............................................. 173

凉拌马齿苋............................................. 173

海带拌豆苗............................................. 174

花菜炒鸡片............................................. 175

香菇白菜黄豆汤..................................... 175

绿豆薏米饭............................................. 176

芦笋煨冬瓜............................................. 177

胡萝卜炒口蘑......................................... 177

山药乌鸡粥............................................. 178

西葫芦玉米饼......................................... 179

家常小炒黄瓜......................................... 179

双菇炒苦瓜............................................. 180

蒜薹木耳炒肉丝..................................... 181

菠菜豆腐汤............................................. 181

鱼肉蒸糕................................................. 182

素炒藕片................................................. 183

芙蓉竹荪汤............................................. 183

虾皮紫菜豆浆......................................... 184

荞麦凉面................................................. 185

芝麻莴笋................................................. 185

清炒秀珍菇............................................. 186

西瓜翠衣炒鸡蛋..................................... 187

橄榄白萝卜排骨汤................................. 187

茼蒿饭..................................................... 188

金针菇瘦肉汤......................................... 189

白菜梗拌胡萝卜丝................................. 189

双米银耳粥............................................. 190

粉皮拌荷包蛋......................................... 191

枸杞芹菜炒香菇..................................... 191

黄豆芽炒莴笋......................................... 192

茄汁香煎三文鱼..................................... 193

竹荪冬瓜豆腐丸子汤............................. 193

荞麦猫耳面............................................. 194

丝瓜炒蛤蜊............................................. 195

萝卜缨拌豆腐......................................... 195

玉米枸杞豆浆......................................... 196

紫甘蓝萝卜丝饼..................................... 197

西红柿炒丝瓜......................................... 197

芹菜烧豆腐............................................. 198

雪梨炒鸡片............................................. 199

山楂黑豆瘦肉汤..................................... 199

砂锅鱼片粥............................................. 200

西葫芦炒鸡蛋......................................... 201

菠菜炒香菇............................................. 201

“享瘦”运动............................................. 202

“享瘦”按摩............................................. 203

PART 4 喝一喝，“享瘦”健康减肥蔬果汁

肥胖孩子也可“享瘦”蔬果汁......... 206

怎么选择蔬果........................................... 206

“享瘦”蔬果汁......................................... 206

“享瘦”小叮咛......................................... 206

番荔枝木瓜汁......................................... 207

鲜榨菠萝汁............................................. 207

雪梨汁..................................................... 208

橙子汁..................................................... 208

**桃菠萝汁......................................... 209

菠萝苹果汁............................................. 209

胡萝卜山楂汁......................................... 210

菠萝柠檬汁............................................. 210

雪梨菠萝汁............................................. 211

蓝莓雪梨汁............................................. 211

橘柚汁..................................................... 212

番石榴汁................................................. 212

柑橘山楂饮............................................. 213

西红柿汁................................................. 213

黄瓜苹果纤体饮 ................................... 214

紫甘蓝包菜汁......................................... 214

紫甘蓝芹菜汁......................................... 215

马蹄汁..................................................... 215

冬瓜菠萝汁............................................. 216

芹菜胡萝卜柑橘汁................................. 216

黄瓜芹菜雪梨汁..................................... 217

人参果黄瓜汁......................................... 217

西瓜汁..................................................... 218

金橘柠檬苦瓜汁..................................... 218

芦荟**桃汁......................................... 219

番石榴西芹汁......................................... 219

黄瓜苹果酸奶汁..................................... 220

芹菜梨汁................................................. 220

清爽瘦身果蔬汁..................................... 221

西红柿菠菜汁......................................... 221

西红柿冬瓜橙汁..................................... 222

芦笋西红柿汁......................................... 222

附录1：儿童减肥误区......................................................... 224

误区一：用“饥饿疗法”减肥 .............................................. 224

误区二：不吃早餐有助于减肥................................................ 224

误区三：不吃肉有利于减肥................................................... 224

误区四：减肥要多吃粗粮....................................................... 225

误区五：短期减肥见效后，无须再减肥.................................... 225

误区六：少睡觉、少休息可以减肥.......................................... 225

误区七：减肥要进行高强度的运动......................................... 225

误区八：用成人减肥的方法帮孩子减肥 ................................. 226

误区九：减肥要限制饮水....................................................... 226

误区十：减肥用体重来衡量.................................................. 226

附录2：世界卫生组织儿童肥胖判断标准(2006年版)............... 227

附录3：0～7岁儿童体格发育标准参数值（2006年版）........... 229

附录4：7～18岁学生体格发育标准参数值（2006年版）.......... 230