"Pono ʻoe e ʻike he 500 a 700 kcal / lā e pono ai e hana i ka waiū umauma. ʻO ia ke kumu he mea nui e nānā i kāu meaʻai i kēia wā koʻikoʻi, a me kāna ʻano maikaʻi. I ka wā hānai, ʻoi aku ka maikaʻi o nā meaʻai e ke kino ", wahi a Marina Colombani, meaʻai meaʻai a me ka micronutritionist. "ʻOiaʻiʻo, ʻaʻole ka nui ka mea nui. ʻO nā "reserve" i hōʻiliʻili ʻia i ka wā hāpai e hoʻomau i ka hāʻawi ʻana iā ʻoe i ka ikehu, "wahi āna. Ma ka papa kuhikuhi o ka makuahine hānai: nānā mākou i ka ʻokoʻa! Me nā huaʻai, nā huaʻai a me ka protein i kēlā me kēia pāʻina, nā meaʻai starchy holoʻokoʻa, nā pulupulu, ʻelua a ʻekolu mau lawelawe ʻana o nā huahana waiū i kēlā me kēia lā, iʻa momona hoʻokahi a ʻelua paha i ka pule a me ka wai palena ʻole. "ʻO ka wahine hānai i kāna pēpē a hana i ka 800 a 900 ml o ka waiū i kēlā me kēia lā, pono e inu i ka liʻiliʻi o 2 a 2,5 lita wai i kēlā me kēia lā. Inā ʻoi ka wai maʻemaʻe i loko o nā intakes, hiki ke hele mai ka hydration mai nā soup, gazpachos a i ʻole infusions i hoʻohui ʻia ", e hōʻike ana ka loea.
Ke hoʻolohe nei i kou kino
ʻAʻole pono e kūlike ka manawa o ka hānai ʻana me ka meaʻai. "He mea nui ka lawa ʻana i ka ʻai me ka pilikia o ka luhi," ʻōlelo ʻo Marina Colombani. ʻO ia ke kumu i "ʻae ʻia" ka meaʻai e pale aku i ka pahū ʻana. Hiki paha i kahi lima o nā hua ʻaila a i ʻole kahi ʻāpana berena ʻai piha me kahi pata liʻiliʻi, kahi inu wela, kahi hua hou a i ʻole compote me ka ʻole o ke kō, a i ʻole ka wai hua. E hōʻalo i ka caffeine e komo i loko o ka waiū umauma (1 a i ʻole 2 kīʻaha o ka lā kiʻekiʻe) a me ka sodas. “Inā makemake ʻoe e inu i kekahi manawa ma ke ʻano he aperitif, e kali a hoʻopau ʻoe i kāu hānai. A kali i 2-3 mau hola e hāʻawi hou i ka umauma, "wahi a Marina Colombani.
I loko o ke wikiō: Ka hānai ʻana: lawa ka waiū o kaʻu pēpē?
ʻOiai e hānai ana, pono e ʻai i ka meaʻai kaulike e hoʻopiha ai i nā huaora, nā minela, nā protein, a me nā mea ʻē aʻe. Hiki iā mākou ke makemake i kekahi mau ʻano meaʻai e loaʻa ai ka ikehu a hoʻoulu i ka hana waiū.
Malt palaoa
He hopena galactogenic ka malt barley. ʻO ia hoʻi, hoʻoikaika ia i ka lactation. Loaʻa ia i loko o ka pia ʻeleʻele (non-alcoholic), brewer's hū a i ʻole ka pauka Ovomaltine. ʻO ka hū a Brewer, i loko o nā flakes, kāpīpī ʻia i nā salakeke, no ka laʻana. Loaʻa iā ia nā huaora B hui e pale i ka ʻōpū a hoʻoikaika i nā kui a me ka lauoho. Hoʻonui ia i ka ʻōnaehana pale a me ka neʻe ʻana a lawe mai i nā minerala i ke kino (potassium, calcium, iron, magnesium).
Iʻa momona
ʻO ka anchovies, herrings, sardines a me mackerel kekahi o nā iʻa ʻaila. Loaʻa i ka omega 3, nā momona momona maikaʻi, komo lākou i ka ulu ʻana o ka ʻōnaehana nerve a me ka lolo o ke keiki. Loaʻa iā lākou ka huaʻa D a me ka magnesium. Pickled, canned or grilled, hiki iā ʻoe ke ʻai i ka iʻa ʻaila hoʻokahi a ʻelua paha i ka pule.
ʻAila ʻAila
ʻO nā ʻalemona, nā walnuts, nā hazelnuts ka waiwai i nā waikawa momona polyunsaturated. Hoʻokomo lākou i ka hana kūpono o ka ʻōnaehana nerve a me nā cell. Nui ka waiwai i ka magnesium, hoʻomaha lākou iā ʻoe i ka lā a pau. ʻO kā lākou hopena māʻona e kōkua i ka pale ʻana i ka makemake, maʻamau i ka wā e hānai ai. Mai hoʻokaʻulua i ka ʻai ʻana i ka aila i hui ʻia, e hoʻololi i nā leʻaleʻa a me nā hāʻawi. Ua lawa ka lima o ka lā.
Tāpala lāʻau
Mai hoʻokuʻu i ka hānai ʻana i nā mea kanu lāʻau! Aia ka nui o ka fennel a me ka verbena. Hāʻawi lākou iā ʻoe e noho hydrated a hoʻoulu i ka lactation mahalo i kā lākou hopena galactogenic. Loaʻa iā mākou kekahi
i loko o nā hale kūʻai organik kūikawā a i ʻole nā lāʻau lapaʻau. ʻO ka wikiwiki kūpono e loaʻa ai nā hopena? Hoʻopau
3 lāʻau kī i ka lā, hoʻokomo maikaʻi ʻia.
Carrot
Loaʻa i ka makahiki āpau, piha ka kāloti i nā pono. E kau ma ka papa kuhikuhi, moʻa a maka paha. ʻAʻole wale ia i piha i nā huaora C, B a me K, akā i loko o ia mea he mau huaora A. ʻO kēia ka mea e hāpai i ka hoʻomohala kūpono o ka ʻike. No ka hoʻonui ʻana i kāna mau pono, e ʻai iā ia i hoʻomoʻa ʻia me ka ʻaila ʻoliva a i ʻole ka ʻaila rapeseed.
ʻO ka yogurt hipa
Inā manaʻo ʻoe he maʻi maʻi waiu bipi, makemake ʻoe i nā yogurts a me nā paʻakai i hana ʻia mai ka waiū kao a hipa paha e pale ai i kāu pēpē. He kumu maikaʻi lākou o ka calcium a me ka protein.
hua
Loaʻa i ka omega 3, hiki ke ʻai ʻia nā hua manu (i kapa ʻia ʻo Bleu-Blanc-Cœur, no ka laʻana) i kēlā me kēia lā inā ʻaʻohe iʻa a me ka ʻiʻo ma ka papa kuhikuhi. Hāʻawi maikaʻi ʻia me nā protein, lawe mai lākou i ka nui o ka ikehu i ke kino. He kumu nui nō hoʻi lākou o ka huaʻa B e hoʻonui i ka noʻonoʻo a me ka lolo.