ʻO ka meaʻai meaʻai i nā makahiki mua o ke ola

Hōʻike ʻia nā makahiki mua o ke ola kanaka e nā loli kino wikiwiki i ke kino, e koi ana i kahi ala kūikawā i ka meaʻai. I ka wā hāpai a me ka hānai ʻana, ka wā kamaliʻi, ka wā kamaliʻi a me ka wā ʻōpio, ʻoi aku ka nui o kā mākou pono no nā meaʻai he nui ma mua o nā manawa ʻē aʻe o ke ola.

I ka wā makua, ʻo ka pahuhopu nui ka pale ʻana i nā maʻi maʻi. I nā huaʻōlelo ʻē aʻe, pono e loaʻa i ka meaʻai ka liʻiliʻi o ka momona a ʻoi aku ka nui o ka fiber, a i nā makahiki mua o ke ola, pono e uku nui ʻia i ka ulu ʻana a me ka ulu ʻana o ke kino, ʻo ia hoʻi, i nā kumu kumu o ka ikehu a me nā meaʻai. Ma muli o kēia mau ʻokoʻa koʻikoʻi i nā pono meaʻai o kou kino, hiki iā ʻoe ke ʻike piha i ka hopena maikaʻi o ka meaʻai meaʻai i kou olakino.

Hāpai a me ka hānai umauma

E ala mai paha ka nīnau – lawa anei kāu ʻai meaʻai meaʻai e kākoʻo ai i kēia kanaka liʻiliʻi nāna e ʻai pū me ʻoe? E mālie. Me ka noʻonoʻo maʻamau, hiki iā ʻoe ke loaʻa nā meaʻai pono a pau āu a me kāu pēpē e pono ai. Nui nā pōmaikaʻi i nā wahine ʻai meaʻai i ka wā hāpai a me ka hānai ʻana, me ka hōʻemi ʻana i ka nui o ka momona a me ka hypertension. Eia kekahi, ʻoi aku ka waiwai o ka meaʻai meaʻai i nā ʻano meaʻai like ʻole i loko o nā kīʻaha holoʻokoʻa, nā huaʻai, a me nā mea kanu, a he haʻahaʻa loa ia i nā meaʻai momona i hana ʻia.

No ka lacto-ovo-vegetarians, ʻaʻole i kiʻekiʻe aʻe ka pilikia o ka lawa ʻole o nā meaʻai i loko o ke kino ma mua o ka poʻe "omnivorous". I ka hoʻolālā ʻana i kāu meaʻai no ka wā o ka hāpai ʻana, pono ʻoe e nānā kūikawā i ka hao, ka zinc a me ka protein. Ke hoʻohālikelike ʻia me ka wahine hāpai ʻaʻole mea kanu, he liʻiliʻi ka pilikia o ka lacto-ovo meaʻai i ka hāʻawi ʻana i ke kino me ka folic acid a me ka calcium.

Hiki i nā wahine Vegan ke hoʻolālā pono i kā lākou meaʻai ke hoʻomāʻona i nā pono āpau o ko lākou kino me ka pilikia ʻole. Ma waho aʻe o ka zinc, ka hao a me ka protein, hiki ke paʻakikī no nā mea ʻai ʻai lacto-ovo a me nā vegans, pono ʻoe e mālama pono i kēlā mau meaʻai i hāʻawi pinepine ʻia i ke kino ma o nā huahana waiu - ʻo ia hoʻi, ka calcium, ka huaʻa D a me ka huaora. B12.

Nā ʻōlelo aʻoaʻo no ka hoʻolālā ʻana i ka meaʻai no nā wahine hāpai meaʻai a me nā wahine hānai

1. E hoʻonoho iā ʻoe iho i ka hana o ka loaʻa ʻana o 11-16 kg i ka wā hāpai.

ʻO ke kaumaha o 11-16 kg e alakaʻi i ka ulu olakino maikaʻi loa o ka makuahine a me ke keiki. Pono nā wāhine nui e nānā i ka palena kiʻekiʻe (16 kg), a me nā wāhine liʻiliʻi ma ka palena haʻahaʻa (11 kg). Me ka nele o ke kaumaha, ua ʻōlelo ʻia e loaʻa ka 13-18 kg, a no nā makuahine e kali ana i ke kaumaha, ʻaʻole pono e hōʻiliʻili i nā "momona mālama" no ka hoʻokumu ʻana i ka waiū umauma, hoʻonui i ke kaumaha o 7-11 kg. lawa ka maʻamau. Pono e hoʻomaopopo ʻia ʻo ka hapa nui o ka poʻe i manaʻoʻiʻo he pilikia ko lākou me ke kaumaha nui, a ʻo ko lākou kaumaha i loko o ke ʻano olakino olakino. Ma mua o ka hoʻāʻo ʻana e kaupalena i ka loaʻa ʻana o ke kaumaha i ka wā hāpai, e ʻoluʻolu e nīnau i kahi meaʻai meaʻai. Hiki paha iā ʻoe ke hoʻonele pono iā ʻoe iho a me kāu keiki hānau ʻole i nā meaʻai pono. Mai ho'āʻo e hoʻemi i ke kaumaha i ka wā hāpai - he pilikia loa!

No ka loaʻa ʻana o ke kaumaha, hoʻohui i 100 mau calorie hou i kēlā me kēia lā i kāu meaʻai no nā mahina mua ʻekolu o ka hāpai ʻana a me 300 mau calorie hou i kēlā me kēia lā no nā mahina ʻeono i koe. ʻOi aku ka liʻiliʻi o hoʻokahi haneli calorie ma mua o ʻekolu mau fiku hou a i ʻole he ʻumi mau ʻalemona i ka lā, a hiki ke loaʻa iā 300 calories mai ka sanwiti pīkī hoʻokahi me ka maiʻa. Inā he haʻahaʻa kou kaumaha a ʻaʻole e loaʻa koke ke kaumaha, pono ʻoe e hoʻonui i kāu ʻai calorie i kēlā me kēia lā.

Inā i loko o nā mahina mua ʻekolu o ka hāpai ʻana ua maʻi ʻoe i ke kakahiaka, ʻaʻohe makemake, e hoʻāʻo ʻoe e hoʻohui i nā carbohydrates paʻakikī a me nā protein i kāu ʻai. Mai lawe ʻia me nā mea ʻono a me nā meaʻai momona, ʻai liʻiliʻi i nā manawa he nui i ka lā a inu i ka wai e like me ka hiki.

2. E ʻai i nā ʻano meaʻai meaʻai meaʻai.

I ka wā hāpai, piʻi nui kāu mau meaʻai meaʻai, ʻoiai e piʻi iki ana kāu mau caloric pono. 'O ia ho'i, e ha'alele 'oe i nā mea'ai 'ole' me ka waiwai 'ole. ʻOi aku ka maikaʻi o ka nānā ʻana i nā meaʻai holoʻokoʻa.

3. Hana ʻoe iā ʻoe iho i kīʻaha pī i kēlā me kēia lā.

I ka wā o ka hāpai ʻana, pono ʻoe e huli mau i nā legumes e kōkua i ka hoʻonui ʻana i ka protein o ke kino, ka hao a me ka zinc, nā mea e pono ai no ka hapai maʻamau a olakino. Pono kēia mau meaʻai no ka ulu ʻana o ka ʻōpū a me ka nui o ke koko, a me ka ulu ʻana o ka fetal.

4. E ʻai hou aku i ka meaʻai mai ka waiū a me nā huahana waiu.

ʻO ka hoʻonui ʻana i kāu ʻai calcium i ka wā hāpai e kōkua i ka hoʻokumu pono ʻana i nā iwi a me nā niho, a he hopena maikaʻi hoʻi i ka ʻōnaehana nerve o kāu pēpē, nā ʻiʻo, a me ke koko. He mea nui ka calcium no kou kino iho.

No ka maikaʻi o ka absorption a me ka assimilation o ka calcium i ka wā o ka hāpai ʻana, pono ʻoe i ka nui o ka vitamina D, ka mea maʻamau i kēlā me kēia lā e hiki ke loaʻa i ka lā - ʻoi aku ka poʻe me ka ʻili maikaʻi i 20 mau minuke, ʻo ka poʻe me ka ʻili ʻeleʻele - 1 hola a lā. Hiki ke loaʻa mai ka Vitamin D mai ka waiū bipi paʻa a i ʻole ka waiū paʻa a me ka margarine (e heluhelu pono i nā lepili). Paipai ʻia ka poʻe me ka liʻiliʻi o ka hiki ʻana o ka lā a me ka poʻe e noho ana ma nā latitu ʻākau e lawe i nā papa ʻaina D (ʻaʻole ʻoi aku ma mua o 400 IU i kēlā me kēia lā).

5. E hoʻonui i kou ʻai ʻana i nā ʻakika momona omega-3 i ka liʻiliʻi loa 1% o kāu mau calorie.

I ka wā hāpai a me ka lactation, pono ʻoe i nā ʻakika momona koʻikoʻi e hōʻoia i ka ulu maʻamau o ka lolo a me nā maka o ka pēpē. No laila, pono e hoʻonui i ka lawe ʻana i ka omega-3 fatty acids i kahi pae o ka liʻiliʻi o 1% o ka nui o nā calorie. ʻO nā meaʻai i lawa ka omega-3 fatty acids no ke kanaka e lawe ana i 2400 kcal. i ka lā:

• 1 teaspoon aila flaxseed • 1 punetune aila canola a me 1 kīʻaha soya paila • 1,5 kīʻaha broccoli paila, 4 punetēpē walnuts a me 100g soy tofu paʻa.

6. E hoʻokomo i kahi kumu hilinaʻi o ka huaora B12 i kāu ʻai i kēlā me kēia lā.

Piʻi ka pono o ke kino i ka huaora B12 i ka wā hāpai a me ka lactation, no ka mea, pono ia e kākoʻo i ka piʻi ʻana o ke koko, ka ulu a me ka ulu ʻana o ke keiki. No ka lacto-ovo vegetarians, 3 kīʻaha o ka waiū bipi a i ʻole 1 hua manu a me XNUMX mau kīʻaha o ka waiū e lawa.

7. ʻO ka poʻe ʻai meaʻai a me nā vegans e pili ana i ka pōʻino, ka ʻai ʻole, a i ʻole ka mea hiki ʻole ke mālama i ka meaʻai maʻamau e ʻōlelo ʻia e lawe i nā mea hoʻohui huaora-mineral kūikawā prenatal. Hoʻohui ʻia ka folate a me ka hao no nā wahine hāpai a pau.

Nā Hoʻohui Huaʻai

ʻAʻole hiki iā ʻoe ke ʻai i ka nui o ka meaʻai e like me ka mea i ʻōlelo ʻia ma muli o ka nausea, nele o ka ʻai, a i ʻole kekahi kumu ʻē aʻe. E lawe i nā huaora a me nā minerala prenatal.

E hoʻomanaʻo ʻaʻole hiki i nā meaʻai meaʻai ke uku i ka meaʻai kūpono ʻole, no laila inā ʻoe e lawe iā lākou, e hoʻāʻo e kūkulu i kāu meaʻai i piha a olakino e like me ka hiki. Mai lawe i ka nui o nā huaora a me nā minela ma mua o ka mea i hōʻike ʻia ma ka lepili (koe ke ʻōlelo ʻia e kāu kauka).

ʻO nā minerala hoʻokahi a me nā mea hoʻohui huaʻai ma waho aʻe o ka hao, folate, calcium, a me ka huaora B12 hiki ke lilo i mea ʻawaʻawa i ke kino o ke keiki a no laila ʻaʻole pono e lawe ʻia ke ʻole ke kuhikuhi ʻia e kāu kauka.

Nā ʻōlelo aʻoaʻo hou no ka hānai ʻana a me ka meaʻai i ka wā hāpai

ʻOiai e hānai ana, ʻoi aku ka kiʻekiʻe o kāu mau meaʻai ma mua o ka maʻamau a like me nā mahina ʻeono i hala o ka hāpai ʻana. Pono nā wāhine kaumaha maʻamau i 400-500 calories hou i ka lā. Hiki ke loaʻa kēia nui mai ka 1 bola o ka sopa lentil, nā palaoa cereal like ʻole, a me kahi kīʻaha wai ʻalani. Inā he haʻahaʻa kou kaumaha, pono ʻoe e ʻai i 800-1000 mau calorie hou aʻe, me ka hoʻohui ʻana ma kahi o 200 calories i kēlā me kēia pāʻina (e like me ke aniani o ka wai ʻalani a i ʻole ka waiu soy me ka calcium a me kahi ʻāpana berena tahini) a me ka hoʻonohonoho ʻana i kahi ʻai ʻai i kēlā me kēia lā. porridge. E hoʻomanaʻo me ka lawa ʻole o ka meaʻai, ʻeha mua ka waiū umauma!

I ka wā hānai, pono ʻoe i nā wai hou. E ho'āʻo e inu i ke kīʻaha wai nui i kēlā me kēia manawa āu e hānai ai i kāu pēpē.

Pono ʻoe e kaupalena i ka lawe ʻana i ka caffeine. Hoʻokomo koke ʻia ka waiʻona i ka waiū umauma a no laila ʻaʻole pono e hoʻohana ʻia. Pilikia kekahi mau kamaliʻi i ke kālika, aniani, a me nā mea ʻala wela a no laila pono e kaupalena ʻia. Inā loaʻa kāu keiki i ka colic, eczema, a i ʻole ka ihu kahe mau, hiki ke hūnā ʻia ke kumu o kēia mau maʻi i kāu ʻai. Inā loaʻa i kou ʻohana ka maʻi allergies, pono e ʻimi i ka hopena i nā meaʻai e hoʻoulu ai i ka maʻi allergies a hoʻāʻo e kaupalena a hoʻōki loa i ka hoʻohana ʻana iā lākou.

Pono nā wāhine i loaʻa i ka nele i kekahi mau meaʻai i kekahi manawa e lawe i nā meaʻai meaʻai. E hōʻoia i nā mea hoʻopihapiha āu e lawe ai i loko o ka huaora B12, ka huaʻa D, ka hao, a me ka zinc. Pono nā wahine Vegan e nānā nui i ka loaʻa ʻana o ka huaʻa B12 i ka wā lactation. Pono kekahi mau makuahine i nā mea hoʻohui calcium.

“Encyclopedia of Vegetarianism” na K. Kant

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