I ka wā hāpai, piʻi ka pono o nā meaʻai. No ka laʻana, pono e loaʻa i ka wahine hāpai ka nui o ka calcium, protein, folic acid, akā ʻaʻole piʻi nui ka pono o nā calorie. I loko o kēia wā, he mea nui ka ʻai ʻana i nā meaʻai momona i nā meaʻai, ʻaʻole nā momona, ke kō a me nā meaʻai kiʻekiʻe-calorie. ʻO ka meaʻai meaʻai meaʻai ma muli o nā meaʻai maikaʻi a maikaʻi ke koho ʻia e nā wahine hāpai i ke olakino. Manaʻo kōkua no ka mālama ʻana i ke olakino i ka wā hāpai: E noʻonoʻo pono i ka ʻai pono ʻana o kēia mau meaʻai: Kalipuna. ʻO ka tofu, nā lau ʻōmaʻomaʻo ʻeleʻele, ke kāpeti, ka broccoli, nā pīni, nā fiku, nā hua sunflower, ka tahini, ka pata ʻalemona he kiʻekiʻe i ka calcium. ʻĀpana D. ʻO ke kumu maikaʻi loa o ka vitamina D ka lā. Paipai mākou i ka sunbathing no 20-30 mau minuke i ka lā (ma ka liʻiliʻi o nā lima a me ka maka) 2-3 mau manawa i ka pule. Mea hao. Hiki iā ʻoe ke loaʻa kēia mineral i ka nui i nā meaʻai mea kanu. ʻO nā pīni, nā lau ʻōmaʻomaʻo ʻeleʻele, nā hua maloʻo, nā molasses, nā nati a me nā ʻanoʻano, nā kīʻaha piha, a me nā cereals he kiʻekiʻe i ka hao. Eia nō naʻe, pono paha i nā wahine i ka hapa ʻelua o ko lākou hāpai ʻana i ka hao hou aku, e ʻae ʻia ka hoʻohui ʻana. Maʻaneʻi he mea kūpono ke kūkākūkā me ke kauka hāpai mua. ʻO kekahi mau huaʻōlelo e pili ana i ka protein… I ka wā hānau keiki, piʻi ka pono o ka wahine i ka protein e 30%. Me ka lawa o ka ʻai ʻana i nā meaʻai waiwai nui e like me nā pīni, nā nati, nā ʻanoʻano, nā mea kanu a me nā kīʻaha, e hoʻokō ʻia ka pono o ka protein me ka pilikia ʻole.
2022-11-11