ʻO ka hāpai ʻana ka manaʻo o ka wahine i kēia wā ʻai ʻelua. Akā, e hoʻomanaʻo ʻia he liʻiliʻi loa kekahi o kēia mau mea ʻelua. No laila, i ka wā o ka hāpai ʻana, pono ʻo ia i ka nui o nā meaʻai.
Aia ma lalo ka papa inoa o nā meaʻai nui loa no nā wahine hāpai a me nā ʻōlelo aʻoaʻo no kā lākou ʻai.
Kaluma. ʻO ka koi calcium o nā wāhine hāpai he ʻumikūmāiwa a hiki i ke kanalima mau wahine hāpai i ka pae like ma mua o ka hāpai ʻana, a ua like ia me hoʻokahi tausani milligrams i kēlā me kēia lā.
Hiki ke loaʻa ka nui o ka calcium i ka wā hāpai ma ka ʻai ʻana i nā meaʻai mea kanu wale nō. ʻOi aku ka maikaʻi o ko mākou kino i ka calcium ma mua o ka calcium, aia ka waiū a me ka paʻakai. ʻO nā kumu calcium maikaʻi loa he wai, cereals, vegan milk substitutes, tahini, ʻanoʻano sunflower, fig, ʻaila ʻalemona, pīni, broccoli, bok choy, nā ʻano mea kanu āpau, a ʻo ka soybeans a me ka tofu. He maikaʻi ke koho, akā ʻo ke ʻano nui ka hoʻohana ʻana i nā huahana mai kēia papa inoa i kēlā me kēia lā.
He mea nui nā ʻakika momona nui no nā wahine hāpai. ʻO ka mea mua, ʻo ia ka alpha-linolenic acid (ALA), ka mea, i ka wā e ʻai ʻia ai, lilo ia i omega-3 fatty acid. Nui nā mea kanu i kēia waikawa, e like me nā hua flax a me ka ʻaila, a me ka soybeans, ka ʻaila wōnati, a me ka canola.
No nā meaʻai meaʻai, e like me ka ratio o nā ʻano momona momona i loko o ke kino e pili ana. Hiki ke loaʻa iā lākou mai nā meaʻai e like me ka sunflowers, sesame seeds, cottonseeds, safflower, soybeans, a me ke kulina.
Pono ka folic acid (folate) e pale i nā hemahema i ka hoʻokumu ʻana o ka neural tube i loko o ka embryo, a hana ia i nā hana ʻē aʻe. Pono ka folate i nā pule mua o ka hāpai ʻana. Manaʻo ʻia nā huaʻai ʻo ke kumu nui loa o kēia waikawa. Nui nō hoʻi nā legumes i ka folate. I kēia mau lā, ua hoʻoikaika pū ʻia nā cereals he nui me ka folate. Ma ka awelika, pono ka wahine hāpai i 600 mg o ka folate i kēlā me kēia lā.
hao. Hoʻonui ka pono o ka hao i ka wā hāpai, no ka mea he mea pono ia no ka hoʻokumu ʻana o ka placenta a me ka fetus. Hoʻopuka pinepineʻia nā mea hoʻopihapiha hao i nā wāhine hāpai, me ka nānāʻole i kā lākouʻai. Pono nā mea kanu i nā meaʻai i ka hao i kēlā me kēia lā. ʻAʻole pono e lawe ʻia nā mea hoʻohui hao i ka manawa like me ke kī, kofe, a me nā mea hoʻohui calcium.
ʻO nā moʻo. ʻO ka pono o ka protein i kēlā me kēia lā no nā wahine hānau keiki he 46 grams i kēlā me kēia lā, e piʻi ana i 71 grams i ka lua a me ke kolu o nā trimesters o ka hāpai ʻana. He mea maʻalahi ka hoʻokō ʻana i kāu pono protein me kahi meaʻai mea kanu. ʻO ka meaʻai meaʻai meaʻai kaulike, inā loaʻa iā ia ka nui o nā calorie a me nā meaʻai, e uhi i nā pono protein o ke kino.
ʻO nā kumu waiwai o ka protein ʻo ia nā kīʻaha a me nā legumes, nā nati, nā mea kanu, a me nā ʻanoʻano.
Piʻi iki ka pono o ka huaora B12 i ka wā hāpai. Aia kēia vitamina i loko o nā cereals paʻa, nā mea pani i ka ʻiʻo, ka waiū vegan, a me ka hū. Loaʻa i ka limu a me ka tempeh kekahi B12. No ka loaʻa ʻana o ka nui o ka huaora B12, pono e lawe i nā huaora prenatal a i ʻole nā mea hoʻohui i loaʻa i kēia huaora.
ʻOiai ʻo ka pono o ka vitamina F i loko o ka makuahine e manaʻo nei e like nō ia me ka wā ma mua o ka hāpai ʻana, ma kahi o 5 mg i kēlā me kēia lā, pono e mālama pono e loaʻa i ka nui kūpono.
I ka lā lā, hua ʻia ka huaora D i ke kino e hoʻomaikaʻi i ka mālamalama. Ua lawa ka hoʻolilo ʻana ma kahi o ka hapahā o ka hola i ka lā i ka pūnāwai, ke kauwela a me ka hāʻule e loaʻa ai ka nui o kēia huaora.
Zinc. ʻO ke kino o ka wahine hāpai ka nui o ka pono o ka zinc. Piʻi ka maʻamau mai 8 a 11 mg i kēlā me kēia lā. Pono nā mea kanu i ka zinc hou aʻe no ka mea ʻaʻole i komo maikaʻi ʻia ma muli o kona kumu kumu. ʻO nā nati, nā legumes a me nā kīʻaha he waiwai nui i ka zinc. ʻOi aku ka maikaʻi o ka hoʻomoʻa ʻia ʻana o ka Zinc mai nā hua kanu, nā ʻanoʻano a me nā pī i ka wā e holoi ʻia me ka ʻōmato a i ʻole ka wai lemon, nā mea inu ʻona. Hiki ke lawe ʻia ʻo Zinc, he ʻāpana ia o nā mea paʻakikī no nā wahine hāpai.