He mea maʻamau ka ʻai ʻana i ka wā hāpai a hiki ke hoʻonui i ke kaumaha inā haʻalele ʻole ʻia. Inā hāpai ʻoe a makemake mau ʻoe i ka ʻai, aia nā ʻōlelo aʻoaʻo a pau ma lalo nei e pale aku iā ʻoe mai ka hoʻāla ʻana i ka nila unahi me ka pono ʻole, me ka ʻole o ka huhū.

He aha ke ʻano o ka pōloli?

ʻO ka ʻiʻini e pili ana i kahi pono ʻole a me ka makemake ʻole e ʻai. ʻO ka hopena i ka pono nui e hoʻopiha i ka pōloli i manaʻo ʻia.

Ma muli o ka piʻi ʻana o ka hormonal, makemake pinepine ʻia i ka wā hāpai: ʻike pinepine ʻia lākou mai ka 2nd a i ka 3rd trimester. Akā hiki ke ʻike ʻia kēia mau kuko ma mua o ka trimester mua.

No ke aha e hāpai ai ka hāpai ʻana i ka makemake?

ʻO nā hormones, ʻoi aku ka estrogen, ke kuleana nui i ka hoʻomaka ʻana o ka makemake i nā wahine hāpai. Ua hūnā ʻia e ka placenta i ka wā o ka hāpai ʻana, "ʻo nā estrogens e hopohopo a hopohopo i nā makuahine i ka wā e hiki mai ana, no laila e hoʻolaha ana i ka mea i kapa ʻia ʻo compulsive relapses", ʻōlelo ʻo Kauka Christian Jamin, gynecologist a endocrinologist ma Palisa. A laila hiki i ka wahine hāpai ke hoʻolei iā ia iho i nā meaʻai āna i pāpā ai iā ia iho, me ka ʻae koke ʻana iā ia iho e alakaʻi ʻia e nā manaʻo o lalo. ʻIke ʻia kēia hanana ma lalo o ka inoa o "releases of disafference".

He mea nui paha ka insulin i ka hoʻomaka ʻana o ka makemake. ʻO kēia hormone, i hūnā pū ʻia e ka pancreas, hoʻonui wikiwiki ʻia i ka wā hāpai ma hope o ka ʻai ʻana e ʻae i ke kō e komo i nā cell. Ke hoʻokomo ʻia ka glucose, hiki mai ka hypoglycemia - ka mea e hōʻeha ai i ka pōloli a me ka makemake.

Inā he kumu physiological kēia mau kuko, hiki iā ia ke hoʻomalu iā lākou ma ka mālama pono ʻana e hahai i kekahi mau ʻōlelo aʻoaʻo maʻemaʻe a me nā meaʻai.

ʻO ke kānāwai gula e pale aku i ka pōloli ma waena o nā meaʻai, ʻoiaʻiʻo ia e ʻai pono ʻoe i kēlā me kēia pāʻina. ʻO kēia mau meaʻai he 3 ka nui, ʻoiai ʻo kāu wikiwiki a me kāu mau ʻai. Hiki ke hoʻohui ʻia i hoʻokahi meaʻai a ʻoi aku paha i kēia mau meaʻai inā pono.

I mea e pale aku ai i ka makemake, a me ka mea hou aku e hoʻokō ai i nā pono o kou kino a me nā mea o kāu pēpē, pono ke kaulike a me ka lawa o kēlā me kēia pāʻina ma ke ʻano o ka maikaʻi.

ʻO ka kakahiaka kakahiaka

E hoʻomaka mau i kou lā me ka ʻaina kakahiaka, ʻoiai inā ʻoe e ʻai ia i ke kakahiaka nui. ʻO kēia meaʻai i hoʻonohonoho maikaʻi ʻia e ʻae iā ʻoe e loaʻa ka ikehu āpau e pono ai i kou kino (a me kāu keiki) ma hope o ka hoʻokē ʻai lōʻihi i kau ʻia ma luna o ka pō.

ʻO ke kūpono, e haku ʻia penei:

• ʻO kahi inu: kī lāʻau, kī a kope paha (hiki paha i ka decaffeinated a i ʻole decaffeinated ma muli o kou naʻau)
• ʻO kahi huahana cereal: berena, oatmeal, muesli, porridge
• He kumu momona: 10 g o ka pata, kahi punetune o ka ʻalemona puree a i ʻole 10 mau ʻalemona / hazelnuts no ka laʻana
• ʻO kahi hua: ʻoi aku ka maikaʻi o ka piha a me ke kau, a i ʻole kahi wai huaʻai hou
• ʻO kahi waiu: yogurt, fromage blanc, faisselle a i ʻole petits-suisse

A inā pilikia ʻoe i ka nausea, e ʻike ʻoe e hele maʻalahi kēia mau maʻi i ka wā ʻaʻole ʻoe e hoʻokē ʻai hou. No laila hoʻokahi wale nō lāʻau lapaʻau: ʻai! A ʻoi aku ka maikaʻi o kēia i ke kakahiaka, ka manawa o ka lā e ʻike nui ʻia ai ka nausea. Ke ala aʻe ʻoe, e lawe i kahi kīʻaha wai, koho i ka wai ʻālohilohi a i ʻole ka wai āu i hoʻohui ai i kahi ʻomi lemon. ʻO ka acidity ka mea e hiki ai i kekahi mau wahine ke hakakā maikaʻi i ka nausea. A laila, inā ʻaʻole hiki iā ʻoe ke ʻai i ka meaʻai maoli, e hana me ke aniani wai huaʻai, kekahi mau ʻalemona a me kahi yogurt. E ʻai ʻoe i ka hua palaoa ma hope o ke kakahiaka.

ʻAi awakea a me ka ʻaina awakea

ʻO ka ʻaina awakea a me ka ʻaina ahiahi he mau meaʻai e pono ke kaulike maikaʻi ʻia e pale i ka makemake ma waena o nā meaʻai.

I ke awakea a me ke ahiahi, pono e ʻai i kahi kumu o ka protein (ʻiʻo, iʻa, hua manu, ham a i ʻole ka umauma moa) kahi meaʻai satietogenic loa (e pale lākou i ka snacking) a hāʻawi i ka haʻaheo o ka wahi i nā mea kanu, i loko ʻO ka hoʻohui i kā lākou waiwai i nā huaora, nā minela a me nā antioxidants, he waiwai nui i nā fibers maʻa.

No laila, eia pehea e haku ai i kēlā me kēia ʻai ʻelua:

• Hoʻokahi ʻiʻo, hoʻokahi iʻa a ʻelua hua paha
• ʻO nā meaʻai: maka a moʻa paha, hou, hiki a maloʻo paha, e like me kāu makemake a e like me ke kau
• ʻO nā meaʻai maloʻo: berena, ʻuala, pasta, raiki, quinoa, lentils, ʻoki ʻoki, pi maloʻo, bulgur, semolina, etc.
• He hua: ʻoi aku ka maikaʻi o ka hou a i ke kau. ʻO nā ʻano hana kekahi mea ʻē aʻe
• ʻO kahi waiu: yogurt, fromage blanc, faisselle a i ʻole petits-suisse
• ʻO ke koho: kahi hapa o ka paʻakai (ʻaina awakea a i ʻole ahiahi)

I mea e pale aku ai i ka hypoglycaemia i hiki ʻole ke alakaʻi i ka ʻai ʻai ʻai, pono ia e kaupalena i nā meaʻai e hoʻonui nui ai i ke kō koko a ma hope e hoʻoulu ai i ka hypoglycemia reactive. ʻO kēia nā meaʻai me ka Glycemic Index kiʻekiʻe e like me ke kō keʻokeʻo, ka berena kahiko akā ʻo ka ʻuala kekahi.

ʻO ka ʻoiaʻiʻo, ʻoi aku ka kiʻekiʻe o ka Glycemic Index (GI) o kahi meaʻai, ʻoi aku ka nui o ka hoʻonui ʻana i ke kō koko a ʻoi aku ka nui o ka hopena o ka hypoglycemia, ma ka huna ʻana o ka insulin, he mea nui ia. He kūpono ka hope.

ʻO ka pahuhopu, e pale aku i ka ʻiʻini, no laila e makemake i nā meaʻai me ka GI haʻahaʻa a i ʻole ka liʻiliʻi loa e pale aku i nā mea me ka GI kiʻekiʻe. Eia ka papa inoa o nā meaʻai haʻahaʻa GI:

• Nā hua palaoa no ke kakahiaka: ʻoatmeal, oat bran, wholemeal berena, bran berena, German ʻeleʻele berena, Wasas Fibers®, All Bran® cereal
• ʻO nā meaʻai maloʻo: laiki basmati, quinoa, bulgur, ʻuala, semolina palaoa holoʻokoʻa, pasta ʻai piha, spaghetti i kuke ʻia i ka al 'dente, lentils, ʻoki ʻoki, moa, piʻi keʻokeʻo, piʻi ʻulaʻula, piʻi flageolet.
• Nā huaʻai: ka hapa nui o nā hua.
• Nā mea kanu: kokoke i nā mea kanu āpau.
• Nā huahana ʻono: stevia, agave syrup, fructose, kō niu, xylitol (birch sugar)

Ma ka ʻaoʻao ʻē aʻe, e pale i ka berena keʻokeʻo a me ka palaoa wholemeal, ka pasta keʻokeʻo, ka laiki i hoʻomoʻa mua ʻia a i ʻole basmati a me ka pasta hoʻomoʻa wikiwiki (nā ʻeke microwave), ʻuala, overripe maiʻa a me ka hui pū ʻana o nā kāloti i kuke ʻia. , ka turnip moʻa a me ka parsnip. Pono e hoʻololi ʻia ke kō ʻulaʻula, ke kō a me ka rapadura e nā huahana momona GI haʻahaʻa, e like me nā mea i ʻōlelo ʻia ma mua.

Inā, ʻoiai ʻekolu mau ʻai kaulike me ka hapa nui o nā meaʻai Glycemic Index haʻahaʻa, ʻike ʻoe i ka pōloli ma waena o nā meaʻai a manaʻo ʻoe i ka pono e ʻai ʻai, e hoʻomaka me ka hoʻonui ʻana i ka nui o nā mea kanu i kēlā me kēia pāʻina. Loaʻa i ka fiber, hiki iā lākou ke māʻona. A inā ʻaʻole lawa ia, e ʻoluʻolu e hoʻonohonoho i kahi ʻai ʻai, a i ʻole ʻelua ʻai ʻai inā pono.

I ka manawa e ʻike ai ʻoe i kahi pōloli liʻiliʻi i ka manawa hou, e mālama iā ʻoe iho i kahi meaʻai maoli a noʻonoʻo e hoʻomākaukau iā ʻoe iho i mea inu, wela a i ʻole ke anuanu, e hiki ai iā ʻoe ke hoʻopiha maikaʻi i kou ʻōpū a piha.

Eia kekahi mau laʻana o nā meaʻai ʻai kaulike kūpono.

• Inu: kīʻaha lāʻau, kī a kope paha (hiki paha i ka decaffeinated a i ʻole decaffeinated ma muli o kou naʻau)
• 1 hua hou a pau i ke kau
• 10 ʻalemona
• Inu: kīʻaha lāʻau, kī a kope paha (hiki paha i ka decaffeinated a i ʻole decaffeinated ma muli o kou naʻau)
• 1 ʻāpana berena hoʻohui, berena Kelemania a i ʻole berena bran
• 2 huinaha o 10% koko kokoleka pouli
• Inu: kīʻaha lāʻau, kī a kope paha (hiki paha i ka decaffeinated a i ʻole decaffeinated ma muli o kou naʻau)
• Waiwai: yogurt, fromage blanc, faisselle a i ʻole petits-suisse
• Pākuʻi

Ma waho aʻe o ka hoʻokō ʻana i kāu pono wai i hoʻonui ʻia i ka wā o ka hāpai ʻana, ʻo ka inu ʻana i nā manawa maʻamau e kōkua pinepine i ka uhi ʻana i ka makemake i ka ʻai.

ʻOiaʻiʻo, i ka piha ʻana o ka ʻōpū, hāʻawi ia i ka lolo i kahi leka neuronal e hōʻike ana i ka hoʻomaka ʻana o ke kaʻina hana ʻai a, i ka wā i hoʻopaʻa ʻia ai ka ʻike, ma hope o iwakālua mau minuke, hoʻihoʻi ia i ke kino i kahi leka o ka māʻona e pili ana i kahi. kūlana pōloli ʻole. Pono kēia mau kaʻina hana, me ka hoʻopiha ʻana o ka ʻōpū i nā calorie ʻole a me nā wai e like me ke ʻano o ka inu ʻana i ka wai.

No ka hoʻomaʻemaʻe ʻana iā ʻoe iho a hoʻopunipuni i kou lolo inā makemake ʻoe, e koho i ka wai mālie, ʻālohilohi, ʻōmole a i ʻole ka wai paila. ʻO ke kī ʻo ka hoʻomau ʻana i ka wai a puni ka lā me nā sips liʻiliʻi a me nā sips nui ke manaʻo ʻoe i ka makemake e ʻai.

Inā pilikia ʻoe i ka inu ʻana, eia kekahi mau ʻōlelo aʻoaʻo maikaʻi:

• E hoʻomākaukau iā ʻoe iho i kahi inu wela i nā manawa paʻa, i ke kakahiaka a i ke ahiahi: e lawelawe iā ʻoe iho i kīʻaha nui o ke kī a i ʻole ke kofe (ʻoi aku ka maikaʻi o ka arabica) - akā naʻe, ʻaʻole e ʻoi aku ma mua o 3 mau kīʻaha i ka lā, o ka infusion a i ʻole kahi aniani wai nui me ka ka hoʻohui ʻana i ka wai citrus hou (lemona, ʻalani a ʻalani paha).
• E lawe mau i kahi ʻōmole wai liʻiliʻi me ʻoe i loko o kāu ʻeke.
• E kau i ka ʻōmole wai ma nā wahi hoʻolālā e hoʻowalewale ʻia ai e inu: ma kāu pākaukau, ma ka papaʻaina lumi lumi a i ʻole ka papaʻaina kope, ma kou papa moe, etc.