“I mai kaʻu kauka e inu au i hoʻokahi lita o ka waiū bipi i ka lā; Ua maopopo koʻu mau mākua ke hana nei au i kekahi mea ʻino, a ke hoʻomaka nei au e kānalua i ka pololei o nā mea a pau me kaʻu meaʻai. ʻO ka mea kākoʻo paʻa loa a ʻike i ka meaʻai mea kanu hiki ke loaʻa i nā kānalua i ka wā hāpai. Ma hope o nā mea a pau, nīnau ka poʻe i kapa ʻia he poʻe loea e pili ana i kāna ʻai.
ʻOiaʻiʻo, maʻalahi ka hahai ʻana i ka meaʻai vegan i ka wā o ka hāpai ʻana inā loaʻa nā meaʻai e kūpono i kāu a me kāu pēpē. Ua hōʻike ʻia kahi ʻano o nā haʻawina i hana ʻia i loko o kahi kaiāulu kahi meaʻai vegan he ʻāpana o ke ʻano o ka nohona kuleana pilikanaka i hōʻike ʻia e hiki i nā vegans ke loaʻa nā hāpai olakino a me nā keiki olakino. Eia kekahi mau mea pono e noonoo kaawale.
ʻO ka waiwai loaʻa
ʻEhia mau paona i loaʻa iā ʻoe i ka wā hāpai i ka nui a me ke olakino o kāu pēpē i ka hānau ʻana. Inā he haʻahaʻa kou kaumaha ma mua o ka hāpai ʻana, pono ʻoe e hoʻāʻo e loaʻa ka 28-40 paona. Pono ka wahine kaumaha maʻamau i ka 25-35 paona o ke kaumaha, a ʻo nā wahine ʻoi aku ka nui e manaʻo e loaʻa ʻole ma mua o 15-25 paona. Pono paha ka makuahine ʻōpio e kau i 30-45 paona.
Nui nā wahine vegan he wiwi a loaʻa mālie ke kaumaha i ka hoʻomaka ʻana o ka hāpai ʻana. Inā ʻo kēia kou hihia, pono ʻoe e ʻai hou aku i ka meaʻai. Malia paha ʻo ka ʻai pinepine ʻana a i ʻole nā meaʻai kiʻekiʻe-calorie e kōkua iā ʻoe e hoʻomaikaʻi. He mea maʻalahi ka nui o ka ʻai ʻole ʻana, akā ke inu. No ka laʻana, he soy smoothie - soy milk i hui ʻia me ka hua a me ka tofu a i ʻole ka soy yogurt - i ke ahiahi no kekahi mau pule ke lohi ka piʻi ʻana o ke kaumaha.
ʻO nā kumu calorie ʻē aʻe e pili ana i nā nati a me nā pata nati, nā hua maloʻo, a me nā legumes. Pono ʻoe e noʻonoʻo e loaʻa ma kahi o 340 mau calorie ʻē aʻe i kēlā me kēia lā i ka lua a me 450 mau calorie hou i kēlā me kēia lā i ke kolu o ka trimester o ka hāpai ʻana. Inā ʻoi aku ka kiʻekiʻe o kou paona no ʻoe a me kāu kauka, e loiloi hou i nā ʻano meaʻai āu e ʻai ai. Ma ka hoʻololi wale ʻana i nā meaʻono a me nā meaʻai momona me nā huaʻai, nā mea kanu, nā kīʻaha, a me nā legumes, hiki iā ʻoe ke loaʻa i ka loaʻa ʻana o ke kaumaha maʻalahi. Hiki ke kōkua ka hoʻoikaika kino i kēlā me kēia lā i ʻōlelo ʻia e kāu mea mālama ola.
kumuʻiʻo
Lohe paha ʻoe i nā nīnau he nui e pili ana i ka lawa ʻana o ka protein. Inā ʻokoʻa kāu meaʻai a loaʻa nā kumu protein maikaʻi e like me nā huahana soy, beans, a me nā kīʻaha, a loaʻa iā ʻoe ke kaumaha, hiki iā ʻoe ke hoʻomaha a hopohopo ʻole no ka lawa ʻana o ka protein. Loaʻa i nā wahine he nui ka protein ma o ka ʻai ʻana i nā meaʻai a lākou e ʻai mau ai. No ka laʻana, hiki iā ʻoe ke hoʻohui i 25 grams o ka protein i kāu meaʻai maʻamau ma ka ʻai ʻana i 2 mau ʻeke nui a i ʻole 1-1/2 kīʻaha lentil a i ʻole tofu i ka inu ʻana i 3-1/2 kīʻaha o ka waiū soy.
Kaomi a me ka Vitamin D
Loaʻa i nā Vegans nā nīnau he nui e pili ana i ka calcium. He mea nui ka calcium a me ka huaora D no ka ulu ʻana o nā iwi a me nā niho o ke keiki. Aia kekahi mau hōʻike e hiki ai i nā wahine hāpai ke hoʻololi i ka calcium meaʻai haʻahaʻa a me ka hoʻonui ʻana i nā koi ma o ka hoʻonui ʻana i ka absorption calcium a me ka hōʻemi ʻana i ka nalowale o ka calcium. ʻOiaʻiʻo he haʻawina ʻokoʻa kēia, akā hiki ke hoʻonui ʻia kēia kumumanaʻo i nā vegans he haʻahaʻa paha ka meaʻai i ka calcium. Eia naʻe, ʻo ka ʻōlelo aʻoaʻo i kēia manawa he 1300 mg calcium i kēlā me kēia lā no nā wahine ma lalo o 19 a me 1000 mg no nā wahine i piha i ka makahiki 19 a hiki i 50. Pono nā wahine vegan hāpai e hana i nā hoʻoikaika kūikawā e ʻai i ka 8 a ʻoi aku ka nui o nā meaʻai momona i kēlā me kēia lā.
ʻAʻole pono nā wahine hāpai i loaʻa mau i ka lā o ka lā i nā huaora D hou aʻe. Eia naʻe, inā lawa ʻole ka lā, pono e lawe i 15 micrograms o ka vitamina D i kēlā me kēia lā. Pono e hoʻohana wale ʻia ka Vitamin D me ka ʻae ʻana o kāu kauka mālama ola kino, no ka mea, hiki i ka nui o kēia huaora ke lilo i mea ʻawaʻawa. ʻO nā meaʻai i hoʻopaʻa ʻia he ala ʻē aʻe e hoʻokō ai i kāu pono vitamin D.
lako paʻa
ʻAʻole maʻamau ka anemia hemahema i ka wā hāpai i nā wahine meaʻai a me nā wahine ʻole. Hoʻonui nui ʻia ka pono o ka hao i ka wā hāpai ma muli o ka piʻi ʻana o ke koko o ka makuahine a ma muli o ke koko i hana ʻia e ka pēpē. Hoʻohui pinepine ʻia nā mea hoʻohui hao i ka lua a me ke kolu o ka trimester me nā meaʻai waiwai nui. Pono paha nā mea hoʻohui hao inā loaʻa ka anemia. ʻAʻole pono e lawe ʻia nā mea hoʻohui hao me nā mea hoʻohui calcium akā pono e lawe ʻia ma waena o nā meaʻai e hoʻonui i ka absorption. ʻOiai ke hoʻohana ʻia nā mea hoʻohui hao, pono e ʻai nā wahine vegan hāpai i nā meaʻai waiwai nui e like me ka berena palaoa piha, nā pī maloʻo, tofu, a me nā lau ʻōmaʻomaʻo i kēlā me kēia lā.
ʻO Wikamina V12
Manaʻo ʻia ka ʻai mau ʻana o ka huaora B12 mai nā mea hoʻohui a i ʻole nā meaʻai paʻa paʻa no nā vegan hāpai a pau. He kuleana koʻikoʻi ka Vitamin B12 i ka ulu ʻana o ka fetal.
ʻO Folic acid
ʻIke ʻia ka waikawa Folic no kona hui pū ʻana me kahi kīnā hānau i kapa ʻia ʻo ka neural tube defect. Ua hōʻike ʻia nā haʻawina ua loaʻa i nā wahine i hānau ʻia nā pēpē me kēia hemahema ka liʻiliʻi o ka folic acid a ua haʻahaʻa ka pae koko o ka folate ma mua o nā wahine ʻē aʻe. He mea nui ka folic acid i ka wā hāpai mua (ma mua o ka ʻike ʻana o ka wahine ua hāpai ʻo ia) no ka ulu ʻana o ka paipu neural maʻamau.
ʻO ka nui o nā meaʻai vegan, me nā berena paʻa, pasta, nā pī maloʻo, nā lau lau ʻōmaʻomaʻo, a me ka wai ʻalani, nā kumu maikaʻi o ka folic acid. He waiwai nui ka meaʻai vegan i ka waikawa folic, akā naʻe, no ka mālama pono ʻana i kā lākou pēpē i hānau ʻole ʻia, pono nā wahine i manaʻo e hāpai i nā mea hoʻohui a hoʻohana paha i nā meaʻai paʻa e hāʻawi ana i 400 micrograms o ka waikawa folic i kēlā me kēia lā. Docosahexaenoic acid (DHA)
He ʻakika momona ka DHA i loaʻa ma ka iʻa ʻaila. He kuleana koʻikoʻi ia i ka ulu ʻana o ka lolo a me ka retina. Loaʻa ka linolenic acid i loko o ka ʻaila flaxseed, ka ʻaila flaxseed, ka ʻaila rapeseed, ka walnuts, a me ka soybeans. E ʻai mau i kēia mau meaʻai a pale i nā meaʻai i loaʻa nā momona trans. Ua koho kekahi mau wahine e hoʻohana i nā mea hoʻohui DHA i loaʻa i ka microalgae vegan.
Iodine
Pono nā wahine hāpai e hoʻohana i ka paʻakai i ka paʻakai iodized ma ka papaʻaina a i ka wā e hoʻomākaukau ai i ka meaʻai. Manaʻo ka American Thyroid Association i nā wahine hāpai e noho ana ma ʻAmelika Hui Pū ʻIa a me Kanada e lawe i nā huaora me 150 micrograms o iodine i kēlā me kēia lā.
He maikaʻi kēia mau ʻōlelo aʻoaʻo no ka meaʻai no nā wahine hāpai. He aha nā pilikia e hiki mai ana i ka hahai ʻana i ka ʻai meaʻai meaʻai olakino?
ʻO ka naʻi a me ka luaʻi
Hoʻopilikia ka maʻi kakahiaka i nā wahine hāpai, a ʻaʻole ʻokoʻa nā wahine vegan. He nui nā wāhine i hoʻopailua i nā meaʻai e hoʻonui ai i kā lākou meaʻai, e like me ka salakeke, ka pī maloʻo, a me ka waiū soy. He mea maʻamau kēia hoʻololi ʻana i ka wā o ka hāpai ʻana a manaʻo ʻia e pili ana i ke ʻano kiʻekiʻe o ka honi a me nā loli hormonal.
I ka lua o ka trimester, pono ʻoe e ʻai ma kahi o 340 mau calorie hou aʻe i kēlā me kēia lā, a i ke kolu o ka trimester, 450 mau calorie hou aʻe i kēlā me kēia lā ma mua o ka hāpai ʻana. Hiki i kēia mau meaʻai ke hāʻawi i kekahi o nā calorie ʻē aʻe e pono ai i ka wā o ka hāpai ʻana: ka muffin raisin, ka wai ʻāpala, nā huaʻai hou a me nā huaʻai, nā muffins a me nā ʻeke, soy yogurt, nā kuki gingerbread, pudding raiki, nati a me nā hua maloʻo, pizza, patties pī.
Inā ʻono ia, e ʻai! E hoʻāʻo e ʻai i nā meaʻai haʻahaʻa i ka momona a kiʻekiʻe i nā kaʻa. ʻOi aku ka wikiwiki o ka ʻeli ʻana a noho i loko o ka ʻōpū no ka manawa liʻiliʻi, me ka emi ʻana o ka nausea.
ʻAi pinepine. I kekahi manawa mai ka nausea mai ka pololi.
E pale i nā meaʻai me ke ʻala ikaika. I kekahi manawa ʻoi aku ka maikaʻi o nā meaʻai anu no ka mea ʻaʻole ikaika lākou. Aia kekahi e kuke ana a ʻoluʻolu ʻole ʻoe i nā mea ʻala, inā hiki, haʻalele i ka hale i ka wā e kuke ai. E inu pono i ka wai, ka wai, ka waiu soy, a i ʻole ka miso soup inā ʻaʻole hiki iā ʻoe ke ʻai i nā meaʻai paʻa. E ho'āʻo mau e ʻai i nā mea a pau āu e hiki ai.
E kelepona i kāu kauka inā ʻaʻole hiki iā ʻoe ke inu wai i loko o 24 mau hola.
Ka nele o ka manawa
Inā ʻoe e hana manawa piha ma waho o ka hale a i ʻole ma ka home, paʻakikī paha ka noʻonoʻo ʻana i ka hoʻomākaukau ʻana i nā meaʻai a me nā meaʻai. ʻAʻole pono e luhi ka ʻai. Hiki ke maʻalahi nā meaʻai, e like me ka porridge me ka huaʻai a me ka waiu soy, ka pīkī pīkī me ka pahū, a i ʻole ka ʻuala i kālua ʻia me ka salakeke.
E hoʻohana i nā meaʻai maʻalahi e like me nā pīni hiki ke ʻoki ʻia, nā mea kanu i ʻoki mua ʻia, a me nā meaʻai maloʻo e hōʻemi i ka manawa kuke. E hoʻohana pū i nā mea kuke kaomi a me nā mea ʻoki mea kanu i mea e maʻalahi ai kou ola. Huli i loko o nā puke kuke meaʻai no nā meaʻai wikiwiki a maʻalahi.
Kau kauka
ʻOiai ʻike nui nā kauka, nā palekeiki, a me nā kahu hānai e pili ana i ka meaʻai, ʻaʻole ʻike ka hapa nui o lākou i nā mea ʻai meaʻai a me nā ʻano vegan o ka ʻai ʻana. Hiki i kāu mea mālama ola ke hoʻomaka e nīnau i nā nīnau he nui e pili ana i kāu mea e ʻai ai a inā paha hiki iā ʻoe ke hoʻokō i kāu mau pono. E nānā i kēia ma ke ʻano he manawa kūpono e aʻo ai i kekahi i nā kumu o ka vegetarianism. E ho'āʻo e kūkākūkā i kekahi mau mea o ka meaʻai me kāu kauka. E mālama i ka moʻolelo o kāu meaʻai no kekahi mau lā, e kōkua kēia i ka hōʻoia ʻana i kāu kauka ke hana pono nei ʻoe i nā mea āpau, a i ʻole e hōʻike i nā wahi e pono ai ka hoʻomaikaʻi.
Inā he mau manaʻo koʻikoʻi a nīnau paha ʻoe, makemake paha ʻoe e nīnau i kahi mea ʻai meaʻai i ʻike me nā mea ʻai meaʻai. E hoʻomanaʻo, hiki i nā ʻano meaʻai meaʻai like ʻole ke hoʻokō i kāu pono a me kāu keiki i kēia manawa hoihoi.
He mea nui nō hoʻi e noʻonoʻo e pili ana i ka pōʻino o ka ʻona a me ka puhi paka. Hiki ke hoʻololi i ka ulu ʻana o ke keiki i ka noʻonoʻo a me ke kino o ka inu ʻona i ka wā hāpai. Pono nā wāhine e pale i ka waiʻona i ka wā hāpai. Hoʻopili ʻia ka puhi paka i ke kaumaha o ka hānau haʻahaʻa, kahi e hoʻonui ai i ka manawa o nā pilikia olakino. Pono e pale ʻia ka puhi ʻana i ka wā hāpai.