ʻO ka meaʻai i ka wā hāpai

Pili pono ke olakino o ke keiki hānau ʻole i ka maikaʻi a me ka nui o nā meaʻai i ʻai ʻia i ka wā hāpai. Me kēia i ka noʻonoʻo, nui nā makuahine e hāpai nei e hoʻāʻo e hoʻololi i kā lākou nohona a me ka meaʻai. A maikaʻi nā mea āpau, ʻo ia wale nō i ka ʻimi ʻana i ka maikaʻi, hele pinepine lākou i nā mea ʻoi loa. Hōʻike nā alakaʻi pediatric a me nā meaʻai i kā lākou puke paʻi e pili ana pehea e hōʻalo ai i nā hewa make, mālama i ke olakino maikaʻi a hāʻawi i kahi kōkua nui i ke olakino o ka pēpē ma o ka hoʻoponopono ʻana i kāu papaʻai.

ʻO ka hāpai a me ka meaʻai

ʻAʻole pono ia no ka wahine hāpai e hoʻololi nui i nā mea āpau, keu hoʻi i ka wā e pili ana i ka meaʻai. ʻO ka mea nui e kālailai i kāu papaʻai a ʻike i ka wā o ka hānau ʻana i kahi keiki, lawa ka nui o nā wikamina a me nā minelala e pono ai i kona kino.

Me kēia, he mea nui e mālama i ka nui i ʻai ʻia. ʻOiai, he mea nui i kēia manawa e ʻai no ʻelua. Eia naʻe, ʻaʻole kēia he manaʻo iki i nā mea āpau āu e pono ai e ʻai nui. ʻOi aku ka maikaʻi o ka loaʻa ʻana o nā meaʻai maʻamau. ʻO ke kūpono, he ʻekolu mauʻai i ka lā, me ʻelua a ʻekolu mau meaʻai māmā ma waena o kēlā me kēia pāʻina. Pono ʻoe e ʻai i nā ʻāpana liʻiliʻi. ʻOi aku ka maikaʻi, akā ʻoi aku ka pinepine.

Nā papaʻai i ka wā hāpai

No nā wahine he nui, hāpai pū ka hāpai ʻana me ka nui o ke kaupaona. Hiki iā ia ke kaumaha a hōʻino paha i kou ʻano. Akā ʻoi aku ka maikaʻi o nā mea āpau, ke paipai ia i ka hana. A ʻo ka makuahine e kali ana, ma kahi o ka leʻaleʻa i ke ola a me ka hoʻohui ʻana i nā mea kikoʻī i ke ʻano o ka tī, nā mea kanu a me nā huaʻai, e pono ai ke keiki e hiki mai ana, i kāna papaʻai, palena iā ia iho i ka meaʻai, a i kekahi manawa hele pū kekahi i ka papaʻai. Nui nā mea i kākau ʻia e pili ana i ka lōʻihi e hiki ai i kēia mea ʻelua ke lawe i nā mea ʻelua. No laila, ʻoi aku ka naʻauao e haʻi pehea e hōʻalo ai i kēia.

Wahi a nā poʻe loea, ua lawa ka mālama ʻana i nā lula maʻalahi:

1. 1 ʻAi hapa. Hiki iā ʻoe ke ʻai a 8 mau manawa i ka lā. ʻO ka mea nui ka olakino a me nā kūlohelohe o ka meaʻai me ka nui o nā mea kanu a me nā hua a me ka momona a me nā momona momona. Loaʻa ka mea hope loa i ka palaoa a me nā meaʻono.
2. 2 E hoʻohana pono i ka ikehu i loaʻa i ke kino me ka meaʻai. ʻO kekahi o nā kumu nui o ke kaupaona ʻana ka hoʻonui kūpono ʻole i ka helu o nā kilocalories, a ʻo ka ʻoiaʻiʻo, he anakahi o ka ikehu, aia i nā pule mua o ka hāpai ʻana. ʻO nā ʻōlelo a nā kauka e pili ana i ka nui o nā calorie i pau i ka makahiki o ka wahine, ka nohona, a me ke kūlana olakino. Wahi a kekahi mau kauka, i loko o nā mahina 6 mua, ʻaʻole pono ka fetus i ka ikaika hou. Pono ka wahine e hoʻonui i ka nui o ka ikehu i hoʻopau ʻia e 200 kilocalories wale nō i nā 3 mau mahina i hala. Ke koi nei kekahi poʻe i ka trimester mua, ʻoi aku ka maikaʻi o ka mea e kali nei i ka makuahine 200 ma mua o ka maʻamau. A i ka lua a me ke kolu - e 300. ʻO wai o lākou e manaʻoʻiʻo - na iā ia e hoʻoholo. ʻO ka mea nui e hoʻomanaʻo ai ʻo 200 kilocalories kahi ʻāpana keu o ka tīhi ma kahi sanika, 1 sausage ʻai ʻia, 500 g kāloti a i ʻole broccoli, 2 ʻōpala liʻiliʻi, 30 g o nā nati a i ʻole aniani o ka waiū, akā ʻaʻohe.
3. 3 Aia wale nō ke loaʻa ka manaʻo o ka pōloli.
4. 4 Wehe i ka meaʻai maikaʻi ʻole i kāu papaʻai^{(1, 2)}.

Nā mea pono i ka wā hāpai

ʻO ka papaʻai o ka wahine hāpai e like me ka loli a me ke kaulike i hiki. Pono e komo i loko:

• Polokina. ʻO nā ʻakika amino i loko o ia mea he mau poloka kūkulu no ke kino o ka pēpē i hānau ʻole ʻia. Hiki ke loaʻa mai ka ʻiʻo a me nā huahana iʻa, nā hua manu, nā legumes a i ʻole nā ​​nati.
• ʻO nā haʻuki kūpilikiʻi. ʻAʻole like me nā mea maʻalahi, hāʻawi lākou i ke kino me ka nui o ka ikehu a me ka fiber e hoʻomaikaʻi ai i ka digestion. Loaʻa lākou i nā hua a me nā mea kanu.
• Nā momona ʻAʻole lākou e ʻoi aʻe ma mua o 30% o ka nui o ka lawe calorie. Wahi a ka noiʻi i mālama ʻia e nā ʻepekema mai Ilinoi a paʻi ʻia i loko o ka puke pai Psychology, "ʻO nā mea momona momona i ka wā hāpai e hiki ai ke hōʻeha i ka maʻi diabetes i loko o kahi keiki." Hōʻike ʻia kēia e nā loli e kū nei i ka pae genetical. Eia nō naʻe, ʻaʻole pono ia e hōʻemi i ka nui o nā momona i hoʻopau ʻia i ka liʻiliʻi. Ma hope o nā mea āpau, he kumu ia o ka ikehu a paipai i ka synthesive o nā wikamina A, D, E, K. ʻO ke kumu maikaʻi loa o nā momona nā aila mea kanu, nā ʻanoʻano a me nā hua hua.
• Cellulose. ʻAe iā ʻoe e pale i ka paʻa paʻa ʻana i kou makuahine a pale iā ia mai ka momona. Loaʻa ia i nā cereal, nā mea kanu a me nā huaʻai.
• Kaluma. ʻO ia ke kumu kūkulu hale no nā niho a me nā iwi o ke keiki. Loaʻa ia i nā huahana dairy, broccoli, cauliflower. Pono lākou e ʻai mau i ka wā hāpai a pau. Na kēia e hana a hoʻoikaika i ka ʻōnaehana iwi o ke pēpē me ka ʻole o ka pōʻino i ke olakino o kona makuahine.
• Mea hao. I ka manawa i loko o ke kino, ʻae ia iā ʻoe e mālama i kahi pae maikaʻi loa o hemoglobin, i hāʻawi i ka lawe ʻana o ka oxygen i nā ʻōpala a me nā aʻa. ʻO nā kumuwaiwai ʻoi loa o ka hao ʻo ka ʻApricots i hoʻomaloʻo ʻia, ʻo ka yolk hua manu, oatmeal, salmon, spinach, broccoli, etc.
• ʻO Wikamina C. He mea kōkua i kōkua e hoʻonui i ka pale. Hoʻohui ʻia, paipai ia i ka hana ʻana o collagen, kahi mea kuleana no ka ulu ʻana o ka iwi a me ka ʻōnaehana puni o ke keiki. Loaʻa iā ia i nā hua citrus, nā hua waina, nā ʻano ʻano kāpeti, nā pua rose, a pēlā aku.
• ʻakika folic. Kāohi ia i nā hemahema hānau o ka lolo a hiki i ka hānau mua ʻana. Loaʻa ia i loko o ka broccoli, asparagus, nā hua citrus a me nā pī. ʻOi aku ka maikaʻi o ka ʻai ʻana i kēia mau huahana mai nā lā mua o ka hāpai ʻana.
• ʻO ka Vitamin A. ʻO ia ke kuleana no ke olakino o ka ʻili, nā iwi a me ka ʻike o ka pēpē i hānau ʻole ʻia a loaʻa i nā huahana waiu, nā pīkī, a me nā lau ʻōmaʻomaʻo ʻeleʻele.
• Wikamina D. Pono ia no ka ulu ʻana o nā iwi, nā niho a me nā mākala i ke keiki. Hiki iā ʻoe ke hoʻonui i kou kino me ia e ka ʻai ʻana i ka iʻa, yolks egg, a i ʻole ke hele wāwae ʻana i ka lā mehana.
• Kiniki ʻO ia ke kuleana no ka ulu maʻamau a me ka ulu ʻana o ka fetus. Loaʻa i loko o nā meaʻai, iʻa, iʻa iʻa, ginger, ʻaka, hua, a me nā mea hou aʻe.

Nā meaʻai 14 kiʻekiʻe loa no ka hāpai keiki

Wai. ʻO ia ke kuleana no ka hoʻokumu ʻana i nā hunaola hou a me ka hoʻomohala ʻana o ka ʻōnaehana puni, hoʻomaha i ka paʻa paʻa a hoʻomaʻemaʻe pono i ke kino. I mea e hoʻokuʻu ai i ka lāʻau make, hiki iā ʻoe ke hoʻohui i kahi mau kulu wai lemon iā ia. Hiki iā ʻoe ke pani iā ​​ia me nā wai momona, ka waiū, inu wai a compote paha.

Oatmeal. Loaʻa iā ia ka folic acid, fiber, vitamins A, B, E, calcium. ʻO kāna hoʻohana maʻamau ke kī i ke olakino o ka makuahine a me ka pēpē e hiki mai ana.

ʻO Broccoli kahi kumu o ka calcium, fiber, folate, wikamina C a me nā antioxidants. Hāʻawi ia i ka hoʻomohala maʻamau o ka ʻōnaehana hopohopo a hoʻonui i ka pale.

Maiʻa - waiwai lākou i ka potassium, kahi mea nui no ka hana maʻamau o ka puʻuwai. Ua hōʻike ʻia nā noiʻi e hiki i ka ʻai mau ʻana iā lākou ke pale i ka luhi a me ka nausea i nā wahine hāpai.

ʻIʻo lean. Hāʻawi ia i ke kino me ka protein a me ka hao, a pale pū kekahi i ka ulu ʻana o ka anemia.

ʻO Curd kahi kumu o ka protein a me ka calcium.

Citrus. Loaʻa iā lākou ka huaora C, folic acid, fiber a ma kahi o 90% wai.

Nati. Loaʻa iā lākou nā momona olakino a me nā huaora a me nā minela he nui. Eia nō naʻe, pono ʻoe e hoʻohana pono iā lākou, no ka mea hiki i kēia mau huahana ke hoʻoulu i nā allergies.

Nā hua maloʻo. Me nā nati, he meaʻai māmā a olakino hoʻi ia, no ka mea aia i loko o lākou ka nui o nā mea pono.

Yogurt. Kumu o ka puna, a kōkua pū ia e hoʻomaikaʻi i ka digestion.

Salemona. Loaʻa iā ia nā omega-3 fatty acid. Hāʻawi lākou i ka hana ʻana i nā huaora A a me E, hoʻoliʻiliʻi i ka makaʻu o ke kūkulu ʻana i ke kaumaha prenatal, a he kuleana no ka ulu ʻana o ka lolo a me ka hoʻokumu ʻana o nā pēpē o ka hihiʻo o ka hihiʻo.

ʻApokila. Nui ia i nā huaora B, C, folate a me ka potassium.

Mea ʻai kai. Wahi a nā noiʻi ʻepekema mai UK a me Brazil, i paʻi ʻia i loko o ka puke pai ʻo PLoS ONE, "loaʻa iā lākou nā mea e pale ai i ka huhū i nā wahine hāpai e 53%."

Kāloti Loaʻa iā ia ka huaʻai A, ʻo ia ke kuleana no ka hoʻomohala ʻana i nā mea o ka hihi, iwi a me ka ʻili.

Ke hoʻolālā nei i kāu papaʻai, e hoʻomanaʻo ʻo ka hāpai ka manawa ʻoi loa no kēlā me kēia wahine. A i kona mana wale nō e hana i nā mea āpau i mea e hauʻoli piha ai iā ia!