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ʻO ka hāpai ʻana a me ka meaʻai kikoʻī: pehea e mālama ai i ke koena meaʻai?
Ua wehe ʻoe i ka gluten
Ke piʻi nei nā meaʻai "gluten free" a i ʻole "no gluten". He nui ka poʻe e ʻōlelo nei ua maʻalahi lākou i ka gluten e koho e pāpā i kēia protein mai kā lākou menus. A ʻaʻole ʻokoʻa nā makuahine e hiki mai ana i kēia ʻano! Loaʻa ʻia ʻo Gluten ma nā wahi āpau: i nā cereals (palaoa, bale, oats, rye), akā i loko o nā hoʻomākaukau he nui (nā kīʻaha, nā ʻiʻo anu, nā meaʻai i hoʻomākaukau ʻia) kahi i hoʻohana ʻia ai i mea hoʻohui. E like me kā mākou meaʻai meaʻai, ʻilihune ka gluten-free i nā huaora B a me nā minela koʻikoʻi, a inā ʻaʻole ʻoe e ʻae ʻole a loaʻa i ka maʻi celiac (ka pōʻino ʻino i ka membrane o ka ʻōpū liʻiliʻi), hiki i kēia ʻai ke kumu i nā hemahema a me ke kaumaha. pilikiaa i ʻole, i ka wā lōʻihi, nā maʻi ʻai. ʻO nā wahine hāpai ʻaʻole e komo i ka gluten pono e noʻonoʻo i ka hoʻoponopono hou ʻana i kā lākou mau menus a pale i ka hemahema o ka vitamina a me ka mineral me nā mea hoʻohui i kuhikuhi ʻia e ke kauka.
Ua haʻalele ʻoe i ka ʻiʻo a me ka iʻa
Aʻohe hopohopo ! ʻO ka ʻai meaʻai meaʻai, me ka ʻole o nā meaʻai i loaʻa mai i ka ʻiʻo holoholona, hiki ke hoʻokō i nā pono meaʻai o ka hāpai ʻana., inā ʻike ʻoe i ke kaulike a hoʻololi i kāu meaʻai. ʻO ka mea mua e pili ana i nā haʻawina a pau i loko 'amino nāʻakika, ka mea e komo i nā hana like ʻole o ke kino i kēlā me kēia lā. ʻEwalu o lākou he mea nui, a ʻaʻole ʻike ke kino i ka hana ʻana iā lākou, pono lākou e hāʻawi ʻia e ka meaʻai, i kēia hihia nā protein. Eia nō naʻe, ʻokoʻa ko lākou ʻāpana ma muli o ke kumu o ka protein.
Legumes a me ka cereals: ka hui lanakila
No ka hoʻopaʻi ʻana i ka nele o nā waikawa amino koʻikoʻi i hāʻawi ʻia e nā protein holoholona a loaʻa kā lākou quota, Hiki i nā makuahine vegetarian ke hoʻohui i nā meaʻai like ʻole me nā legumes (piʻi keʻokeʻo, piʻi ʻulaʻula, moa, lentils) a me nā cereals (semolina, raiki, pasta, berena, etc.). Quinoa, nā hua, ʻO nā huaʻai oleaginous kekahi mau hoa pili waiwai, e like me nā hua manu a i ʻole nā huahana waiu. Mai hoonele oe ia oe iho. Ma ka ʻaoʻao ʻē aʻe, kau i ka pedal palupalu ma ka soy, akā waiwai loa i ka lysine. Paipai ka National Health Nutrition Program e kaupalena ʻia kāna ʻai ʻana, a me nā meaʻai i loaʻa iā ia, i hoʻokahi i kēlā me kēia lā ma muli o kā lākou phytoestrogen content. Ma ke ʻano o ka nui, pono ʻoe i kahi bonus protein (aia he 900 g no ka hāpai ʻana a pau). Pono ʻoe e ʻike i ko mākou ʻāina, hiki mākou, ʻoi aku ka hauʻoli ma mua o kēia mau nui!
He pilikia o ka nele i ka hao
E makaʻala hoʻi i ka lawe ʻana i ka hao. No ka mea, no ka manawa hoʻokahi, ua pālua ʻia kāu mau pono! ʻO ka nele o ka hao ka mea e hiki mai ai ka anemia maternal. Ma ka ʻaoʻao pēpē, ʻaʻole lawa nā mālama mālama e hoʻonui i ka pilikia o ka prematurity. Eia nō naʻe, ʻoiai ke piʻi aʻe ka ʻōpū o ka hao i ka wā o ka hāpai ʻana, ʻaʻole lawa ka nui o ka meaʻai i mea e pono ai. A ʻoi aku nā mea hou aku no nā makuahine meaʻai meaʻai e hiki mai ana. ʻOiaʻiʻo, loaʻa nā kumu hao maikaʻi loa i nā ʻiʻo ʻulaʻula, nā ʻiʻo okana a me nā iʻa. ʻOiai ʻo nā huaʻai, nā mea kanu (spinach ... ʻaʻohe hewa iā Popeye!), ʻO nā pulu, nā cereals a me nā huahana waiu ka liʻiliʻi a ma kahi ʻano paʻakikī loa e komo i ke kino. No ka hoʻoikaika ʻana i ka assimilation, e ʻai i kēia mau meaʻai me kahi kīʻaha maʻalahi o ka wai lemon, waiwai i ka vitamina C. e pale i ka inu ʻana i ke kī me ka ʻai ʻana no ka mea e ālai ana i ka ʻai ʻana, e like me kekahi mau fiber a me nā meaʻai waiwai nui i ka calcium, a me ke kope a me ka koko. ʻO kahi hoʻāʻo koko e hōʻike iā ʻoe i kahi o kāu mau waihona. Haʻahaʻa loa? Manaʻo kāu kauka e hoʻoikaika iā lākou me ka mālama ʻana ma ke ʻano o nā papa.
Ua pāpā ʻoe i nā huahana holoholona a pau
Le ʻai vegan (a i ʻole vegan inā hoʻokaʻawale ʻia nā huahana holoholona ʻaʻole meaʻai) - ʻo ia ka mea e hoʻopau ai i nā hua manu a me nā huahana waiu - ʻoi aku ka nui o ka hemahema. I ka hoʻomaka ʻana o kou hāpai ʻana, e haʻi i kāu pale keiki a kauka paha. No ka mea, pono ʻoe e makaʻala e pili ana i kekahi mau haʻawina.
E makaʻala no ka calcium…
I ka wā o ka hāpai ʻana, piʻi aʻe ka ʻai ʻana o ka calcium e hoʻokō i nā pono o ke pēpē (ma kahi o 30 g e pono ai ke kūkulu ʻana i kona iwi). Inā lawa ʻole ka ʻai ʻana o ka calcium, pono ia e huki i kou iwi iwi. Ke hāʻawi ʻole ʻia ka calcium e nā huahana dairy a me nā cheeses, loaʻa ia i loko o kekahi mau wai mineral: Contrex®, Hépar®, Vittel®, Salvetat®, Courmayeur® a i ʻole Rozana®, aia ma mua o 150 mg / lita. E like me nā ʻano ʻano kāpeti, spinach, almonds, walnuts a sesame. No ka mālama ʻana i ka nui o kou iwi, e nānā pū i ka pā paʻi, kiwi a ʻalani paha. E nānā i kāu ʻai ʻana i ka vitamina D (kōkua ia e hoʻoponopono i ka calcium). Hiki i nā "vegans" ke kūkulu i kā lākou waiwai ma ka hele ʻana i ka lā (ka hele wāwae, nā haʻuki waho) no ka mea ʻaʻole lākou e ʻai i ka iʻa. Akā pinepine ʻaʻole lawa kēia. ʻO ka hapa nui o nā makuahine hāpai, ʻo ia hoʻi nā omnivores, nele i ka hoʻoilo a me ka hoʻomaka ʻana o ka puna. I ka hoʻomaʻamaʻa ʻana, e hoʻopaʻi i kēia hemahema, ua kuhikuhi ʻia kahi maʻi hoʻokahi o 100 IU o ka vitamina D i ka hoʻomaka ʻana o ka mahina 000th.
… a me ka huaora B12
E nānā pū i nā hemahema ma huaʻai B12, hāʻawi wale ʻia e ka meaʻai holoholona (ʻiʻo, ka iʻa, ka iʻa momona, ka paʻakai, ka waiū, nā hua, a me nā mea ʻē aʻe) a hoʻonui ʻia nā pono. Hiki i ka hemahema ke kumu o ka anemia, a i ʻole ka pōʻino neurological i nā hihia koʻikoʻi loa. Hoʻopili pū ʻia ma ke ʻano he cofactor i nā hopena enzymatic he nui. ʻO ia ke kumu e pono ai ka hoʻohui ʻana: ma ke ʻano o ka meaʻai a i ʻole nā meaʻai paʻa (he hū, inu raiki). E kamaʻilio me kāu kauka a kahu hānai paha. He wahi nāwaliwali no ka zinc, he mea pono no ka ulu ʻana a me ka ulu ʻana o ka fetal. Ke hāpai ʻoe, piʻi nui kou mau pono a hiki i ka hemahema ke alakaʻi i nā pilikia. Eia nō naʻe, ʻo ka zinc i lawe ʻia mai ka meaʻai vegan (nā kīʻaha holoʻokoʻa, legumes, pecans, ginger, a me nā mea ʻē aʻe) ʻaʻole i komo maikaʻi ʻia e ke kino. No ka hōʻoiaʻiʻo ʻana i kāu kapikala, hiki ke hāʻawi ʻia i kahi mea hou i ke ʻano o ka supplementation i ka wā e makemake ai ʻoe e loaʻa kahi keiki.