ʻOiai me ka ʻai ʻokoʻa a me ke kaulike, hoʻokahi o ʻekolu wahine i nele i nā huaora a me nā minela i ka wā hāpai. I loko o kēia manawa, hoʻonui ʻia nā koi no ka hao a me ka vitamin D a me nā koi no ka iodine a me ka vitamin B9 e hoʻonui i ka 30%. No laila, he mea nui ke alakaʻi, ʻoiai ma mua o ka hāpai ʻana.

Hōʻike nui ʻia nā pono o ka Omega-3 i nā wahine hāpai. Hāʻawi kēia mau lipid maikaʻi maikaʻi i ke olakino o ka wahine hāpai a me ke olakino o ka pēpē i hānau ʻole ʻia.

Ke komo nui nei kekahi mau Omega-3 i ka hooulu ana o ka maka fetal a me ka lolo: DHA a me EPA. Ua hōʻike ʻia nā haʻawina i nā keiki liʻiliʻi i nā pae omega-3 maikaʻi i ka wā hānau e wikiwiki i ka ʻike ʻana a hiki ke hoʻonui i kā lākou IQ.

Eia kekahi, i nā makuahine hāpai, ʻo kahi kūlana Omega-3 maikaʻi e kōkua iā lākou e mālama i ka morale maikaʻi i ka wā o ka hāpai ʻana a ma hope o ka hānau ʻana: ʻo nā wahine e ʻai ana i ka omega 3 ʻoi aku ka liʻiliʻi o ka postpartum baby blues.

Pale no ka nele o ka Omega-3

Hiki ke hoʻohana ʻia ke koko Omega-3 akā ʻaʻole i hoʻohana nui ʻia. Eia naʻe, ua hoʻopaʻa ʻia ʻo ka Omega-3 i nele pinepine i kā mākou mau papa. No ka pale ʻana i nā hemahema, ʻōlelo ʻia e ʻai i ka iʻa ʻelua i ka pule, me ka iʻa momona hoʻokahi. Inā liʻiliʻi kāu ʻai ʻana, hiki ke loaʻa iā ʻoe kahi hemahema Omega-2.

Ma keia hihia, pili ma nā meaʻai i loaʻa i ka nui:

• Iʻa ʻaila e like me ka herring, mackerel, sardines hou, tuna hou a canned, trout, eel, anchovies, etc.
• Ka iʻa kai : ʻoysters (moʻa) ma ke ʻano
• Nā hua moa i hānai ʻia i nā hua flaxseed
• Hua kukui: ʻoi aku ka nui o nā nati, akā ʻo nā ʻalemona, nā hazelnuts, pistachios, cashews
• Nā ʻaila: perilla, camelina, nigella, hemp, walnuts, rapeseed, soybeans. Akā e akahele no ka mea, ua hoʻololi iki ʻia ka Omega-3 i loko o kēia mau ʻaila i DHA a me EPA.

No laila he mea nui e makemake i nā huahana holoholona i ʻōlelo ʻia ma mua.

Hiki iā ʻoe ke lawe i nā mea hoʻohui meaʻai e pili ana i ka aila iʻa i ka wā hāpai a me ka hānai ʻana. E nīnau i kāu kauka a lāʻau lapaʻau paha.

Pono ka Vitamin B9 (i kapa ʻia hoʻi ka waikawa folic a i ʻole ka folate) mai nā lā mua o ka hāpai ʻana no ka mea pili pono ia i ka hana ʻana i nā mea genetic (me DNA) a me ka hoʻokumu ʻana o ka ʻōnaehana nūnū fetal e kū mua loa i ka wā hāpai. Hiki i ka hemahema o ka makuahine ke kumu, mai ka pule 4 o ka hāpai ʻana, nā malformations koʻikoʻi o ka ʻōpū neural - ʻaʻole ia he mea ʻē aʻe ma ka outline o ka ʻōnaehana nūnū waena - akā no ka lohi o ka ulu ʻana i ka ʻōpū.

Pale no ka nele o ka folate

ʻIke ʻia ka nele o ka waikawa folic e kahi hoʻāʻo koko maʻalahi: ʻoi aku ka liʻiliʻi o nā keʻena koko ʻulaʻula a nui loa. Eia nō naʻe, maikaʻi ke ʻike i ka hapa o nā wahine Farani nele i ka waikawa folic. A no ke kumu maikaʻi: hoʻokahi i loko o ʻelua mau wahine i loaʻa i ka folate intake ma lalo o 2/3 o ka ʻai meaʻai i ʻōlelo ʻia a ʻoi aku ma mua o 50% o nā wahine ʻaʻole i hoʻololi pono i ka waikawa folic.

ʻO ka hemahema o ka Vitamin B9 e hōʻike iā ia iho e ka luhi nui, ka pau ʻana o ka ʻai, a me ka huhū nui a hōʻike iā ia iho i ka hoʻomaka ʻana o ka hāpai ʻana no ka mea e piʻi aʻe nā pono mai nā pule mua loa.

Nā meaʻai e piha ai ka nui:

• ʻO nā lau ʻōmaʻomaʻo ʻeleʻele: spinach, chard, watercress, butter beans, asparagus, Brussels sprouts, broccoli, romaine letus, etc.
• ʻAno: lentils (ʻalani, ʻōmaʻomaʻo, ʻeleʻele), lentils, piʻi maloʻo, piʻi ākea, pi (māhele, moa, holoʻokoʻa).
• Nā hua ʻalani: ʻalani, clementines, mandarins, melon

ʻO ka National Health Nutrition Program (PNNS), akā naʻe, paipai ʻia i ka hoʻohui ʻōnaehana mai ka hoʻomaka ʻana o ka hāpai ʻana a pinepine mai ka makemake no ka hāpai ʻana.

Hiki i ka hao ke lawe i ka oxygen i loko o ke akemāmā no ka lawe ʻana i loko o ke kino o ka wahine hāpai a i ka pēpē ma o ka placenta. I ka wā hāpai, hoʻonui ʻia ka pono hao o ka wahine ma kekahi ʻaoʻao no ka piʻi ʻana o ke koko o ka makuahine a ma kekahi ʻaoʻao no ka mea nui nā pono o ke pēpē no kona ulu ʻana.

Ma muli o ka lilo ʻana o ka manstrual i ka nui o ke koko, ʻo ka nele o ka hao i nā wahine. ʻO ka hemahema o ka hao e hoʻoulu ai i ka luhi nui a me ka pōkole o ka hanu ma ka hoʻoikaika. I ka wā hāpai, hiki ke hana i ka hānau mua ʻana a i ʻole hypotrophy (pepe liʻiliʻi).

Pale no ka hao

Hiki ke loiloi ʻia nā hale kūʻai hao me kahi hoʻāʻo koko maʻalahi. ʻOi aku ka haʻahaʻa o ka hao i nā wahine i loaʻa i hoʻokahi keiki a ʻoi aku paha. I ka hihia o ka hemahema, e kuhikuhi ʻia ka hao ma ke ʻano o ka lāʻau lapaʻau e ka gynecologist, pinepine mai ka 5th mahina o ka hāpai ʻana.

Nā meaʻai e piha ai ka nui:

• Hāʻawi : pudding ʻeleʻele, puʻupaʻa a me ka puʻuwai. akā naʻe, pono e pale ʻia ke akepaʻa (vitamina A)
• ʻO nā ʻāpana ʻula : pipi, pipi, hipa a me ka holoholona hihiu
• ʻO ka iʻa : moa, pipi, ʻiʻo. E nānā i nā ʻāpana me ka nui o ke koko e like me ka ʻūhā
• ʻO iʻa a me ka iʻa : ka tuna, ka sardine, ka herring a i ʻole ka mackerel i hoʻomoʻa ʻia, nā pāpaʻi, nā periwinkles, nā ʻiʻo a me nā ʻoo moa.

Ma waena o nā meaʻai o nā kumu mea kanu:

• ʻO nā lau ʻōmaʻomaʻo: ʻupena, pāhiri, spinach, watercress
• ʻO nā limu : e like me ka letus moana a me ka spirulina
• Legumes : piʻi ʻulaʻula a keʻokeʻo, moa, piʻi ʻokiʻoki a me nā lelo
• ʻO nā hua ʻoleaginous (ʻalemona, hazelnut, walnut, pistachio), sesame, komo i loko o ka paʻi palapala a me nā apricots maloʻo a me nā fiku maloʻo
• Nā hua palaoa a me ka müesli, oi loa aku me ka millet a me ka oat flakes
• Nā meaʻala a me nā meaʻala : ua piha kekahi i ka hao e like me koume, kumino, kare a me ke keakea
• Kahekaleka pouli (70-80% koko)

Eia kekahi, e hoʻopaʻa pono i ka hao mai ka meaʻai, huaʻai C he mea nui. E ʻai i nā huaʻai hou a me nā huaʻai i kēlā me kēia pāʻina a ʻo ia hoʻi, nā ʻōmato, pepa, broccoli, ʻalani, grapefruit a me nā hua citrus ʻē aʻe, ma ke ʻano o ka wai huaʻai, ʻoi aku ka maikaʻi o ka ʻomi ʻana.

Eia kekahi, hoʻemi ka caffeine a me ka theine i ka lawe ʻana o ka hao. No laila pono e inu ʻia kēia mau mea inu ma kahi mamao mai ka ʻai ʻana a ma ke ʻano maʻalahi. ʻAʻole mākou e ʻoi aku ma mua o 3 mau kīʻaha i ka lā.

He kuleana koʻikoʻi ko Iodine i ka ulu ʻana o ka lolo o ka pēpē a me ka hana o ka thyroid gland o ka makuahine.

Hoʻonui ka pono o ka iodine i ka wā hāpai a ʻo ka nele o ka iodine i nā wahine hāpai e kuhikuhi pinepine ʻia e nā meaʻai meaʻai a me nā gynecologists.

Pale no ka nele iodine

ʻIke ʻia ka nele o ka iodine e kahi hoʻāʻo mimi maʻalahi. I nā hihia a pau, ʻōlelo ʻia ka hoʻohui iodine no nā wahine hāpai āpau.

Nā meaʻai e piha ai ka nui:

• MeaʻAi O Ke Kai : ka iʻa hou, ka iʻa hau a i ʻole ka iʻa, ka iʻa a me ka crustacean
• waiu
• hua
• nā huahana paʻakai

Manaʻo kōkua: koho i hoʻokahi paʻakai iodized He ala maʻalahi ia e hoʻohui i kāu ʻai a uhi i kāu mau pono i ka wā hāpai.