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ʻO ka momona: ka meaʻai e lawe ai
Ua ʻike mākou i ka hopena o ka meaʻai i ko mākou olakino. Ua hōʻike ʻia nā haʻawina hou e pili pū ana i ka momona. Ke makemake ʻoe i kahi pēpē, ʻaʻole maʻamau ka koho ʻana o nā carbohydrates, nā huahana waiu a i ʻole nā huaora! Hiki i kekahi mau meaʻai ke hoʻomaikaʻi i ka maikaʻi o ka ovulation i nā wahine a i ʻole ka sperm i nā kāne. Akā, laila, He aha kā mākou e kau ai ma luna o kā mākou pā e hoʻonui ai i kou manawa e hāpai ai?
He aha nā meaʻai e makemake ai e hāpai?
Makemake ʻoe e hāpai? Mai kēia manawa, ʻoi aku ka maikaʻi ka pale ʻana i nā meaʻai me kahi kiʻekiʻe glycemic index (GI), ʻo ia hoʻi nā mea e hoʻonui wikiwiki ai i ke kiʻekiʻe o ke kō koko (ke kō i hoʻomaʻemaʻe ʻia, ka palaoa keʻokeʻo, ka ʻuala, ka sodas…).
ʻO ka hopena o kā lākou ʻai ʻana kahi huna nui o ka insulin ma o ka pancreas. Eia nō naʻe, ua hōʻike ʻia e hiki ke hoʻonui pinepine ʻia ka hyperinsulinemia keakea i ka ovulation.
paipai i nā meaʻai haʻahaʻa GI, like me na ka palaoa a me ka palaoa, nā mea kanu maloʻo, nā huaʻai, nā mea kanu, ka syrup agave, etc.
ʻO nā hana maikaʻi āu e hoʻomaka ai i kēia lā e pōmaikaʻi i ka wā e kali ana ʻoe iā Baby. ʻOiaʻiʻo, ʻo ka ʻai ʻana i nā kalapona kūpono ma mua a i ka wā hāpai e kōkua i ka pale ʻana i ka pilikia o ka maʻi diabetes gestational.
Kōkua ka fiber i ka hoʻokaʻulua ʻana o nā kōpaʻa a i ʻole nā kalapona e ke kino, pēlā e hoʻoponopono ai i ka huna ʻana o ka insulin. E noʻonoʻo hoʻi i nā hua flax a i ʻole nā ʻanoʻano ʻuʻuku, psyllium blond, agar-agar a i ʻole oat bran, hiki iā ʻoe ke hoʻohui i kāu mau mea kanu maka a i ʻole yogurt.
Hoʻonui i kou momona: koho i nā momona kūpono
ʻAʻohe nīnau o ka hoʻokuke ʻana i ka momona mai kāu ʻai i ka wā e hoʻāʻo ai e hāpai i kahi pēpē! Pono ʻoe e hana i ka koho kūpono…
Un maikaʻi omega-3 ʻai komo i ka hana pono o ko kakou kino, a no ia mea, o ko kakou ano hanau. Inā 'oe e ho'ā'o ana i ka pēpē, pono e ho'ohui i kēia mau momona momona i kāu 'ai i kēlā me kēia lā. Makemake ʻo ʻoliva, rapeseed, wōnati a i ʻole ʻaila linseed a me nā margarines waiwai i ka omega-3 i nā momona ʻē aʻe. E ʻai mau i nā iʻa momona (e like me ka mackerel, anchovies, sardines, salmon, cod liver, etc.), iʻa iʻa a me nā hua mai nā moa i hānai ʻia ma ka lewa a i ʻole mai ka mahiʻai kūlohelohe.
E `ike : nā omega-3 e hoʻomau ʻoe i ka ʻai i kou wā hāpai e komo ka ulu ʻana o kāu pēpē.
ʻO nā ʻakika momona trans, ma waho aʻe o ka paipai ʻana i ka momona, ka maʻi cardiovascular, ka maʻi diabetes a me ka maʻi kanesa, hoʻopilikia i ka momona. Huna nui lākou i nā meaʻai mākaukau a me nā huahana ʻoihana ʻē aʻe, ma lalo o ka huaʻōlelo "ʻaila ʻaila hydrogenated“. E heluhelu pono i nā lepili!
ʻO ka hoʻolālā pēpē a me ka meaʻai: koho i nā huahana waiu pono
Inā makemake ʻoe i pēpē i nā kumu a pau, e hoʻokuʻu i ka 0% yogurts a me ka waiū skimmed ! Wahi a nā mea noiʻi ʻo Harvard, ʻo kēia mau huahana dairy, haʻahaʻa i ka momona, pili i ke koena o kā mākou mau hormones. Ka hopena: ʻoi aku ka lahilahi o ka silhouette, akā lawe nā ovaries i kahi pō.
Kūkākūkā, ka huahana waiu holoʻokoʻa e hoʻomaikaʻi i kā mākou hānai, inā maikaʻi lākou.
ʻO ka ʻai ʻana i hoʻokahi a ʻelua mau hua waiū holoʻokoʻa i kēlā me kēia lā hiki ke kōkua i ka hoʻihoʻi ʻana i ka ovulation. Hoʻolaha waiu semi-skimmed (inā makemake maoli ʻoe), ka waiū holoʻokoʻa, fromage blanc, ka paʻakai Swiss a me nā yogurts momona ʻole. ʻOi aku ka maikaʻi o ka ice cream a me ka paʻakai, akā i nā nui kūpono.
ʻO ka Vitamin B9: ka meaʻai meaʻai pono
ʻO ka waikawa Folic, a i ʻole ka huaora B9 pono no nā wāhine hānau keiki. Ke komo nei kēia huaora makamae i ka holomua maikaʻi o ke kaʻina menstrual, no laila, ʻo ia hoʻi o ka ovulation a me ka hāpai ʻana ... ʻO ka pilikia wale nō: ʻaʻole lawa nā wahine hānau keiki. ʻO ia ke kumu he mea maʻamau ke kuhikuhi ʻia e kāu kauka i ka waikawa folic i ka wā e hoʻāʻo ai e hāpai. ʻO ka nūhou maikaʻi, hiki iā ʻoe ke kau ma kāu pā! Nā laʻana o nā meaʻai momona i ka folate: spinach, lettuce hipa, ʻuʻu wai, lentils, melon, chestnut, oats, buckwheat, quinoa, mussels, clams, brewer's hū, walnuts, chickpeas ...
Nui nō hoʻi nā pōmaikaʻi o ka waikawa Folic i ka wā i hoʻomaka ai kāu pēpē. Hoʻoponopono ʻia he mau mahina ma mua o ka hāpai ʻana a i ka wā o ka trimester mua o ka hāpai ʻana, hoemi ia i ka pilikia oke kuhihewa, pale i ke keiki mai kekahi malformations (Mai paipu neural i kapa ʻia ʻo spina bifida) a pale i ka hānau ʻana.
ʻO nā meaʻai e hōʻalo ai e hoʻonui i kou manawa e hāpai ai
Inā loaʻa kahi meaʻai e makemake ai i ka hāpai ʻana, aia kekahi mau meaʻai ʻoi aku ka maikaʻi o ka pale ʻana, a i ʻole ka liʻiliʻi e pono ai ke kaupalena ʻia ka ʻai ʻana. ʻO kēia ka hihia o hoʻomākaukau a me nā huahana ʻoihana, he momona nui loa, paʻakai a ʻono loa a he nui nā mea hoʻohui. ʻO ia hoʻi ka hihia no nā meaʻai palai, nā pāpaʻi, ka ʻiʻo ʻulaʻula a me nā ʻiʻo anu, ka waiʻona a me ke kofe.
ʻŌlelo kiaʻi : he meaʻai like ʻole a kaulike e hāʻawi haʻaheo ai i nā huaʻai a me nā mea kanu o ka wā, ʻoi aku ka maikaʻi e pale aku i nā pesticides e like me ka hiki.