ʻO Vegetarianism a me ka hāpai ʻana

ʻO ka hoʻopaʻapaʻa wela e pili ana i ka vegetarianism a me kona hopena maoli i ke kino wahine, keu hoʻi i ka wā o ka hāpai ʻana, ʻaʻole i emi iki. Hōʻoia ʻepekema i kēia manawa a hōʻole i kekahi mea, akā hoʻohui nā mea i ka ahi - nā moʻolelo maoli mai ke ola o nā hōkū a me nā wahine maʻamau i hiki ke hāpai a hānau i nā pēpē olakino a ikaika i ka lili o ka lehulehu. Pehea lākou e wehewehe ai a hiki nō paha ke haʻalele i nā mea kūkulu hale i ka wā koʻikoʻi me ka ʻole o nā hopena? ʻO nā pane i kēia mau nīnau a me nā nīnau ʻē aʻe e pono e ʻimi ʻia i nā paʻi o nā kauka a me nā meaʻai.

ʻO ka Vegetarianism a me ka hāpai ʻana: pros a me cons

He paʻakikī e manaʻoʻiʻo, akā koi wale nā ​​lāʻau lapaʻau o kēia au i ka wahine hāpai e pili i ka papa kuhikuhi kuʻuna me ka hoʻokomo ʻia ʻana o ka ʻiʻo i ka papaʻai i kēlā me kēia lā i mea e hoʻolako ai iā ia iho a me kāna pēpē me nā mea i hiki ʻole ke waiho ʻia i loko o nā protein holoholona. ʻAʻole hiki iā ia ke koi i kāna hoʻoholo. ʻO ka maʻalahi no ka papa o ka hāpai ʻana ʻaʻole pili wale i ka meaʻai, akā i nā kumu ʻē aʻe, e like me ka naʻau o ka wahine. I nā huaʻōlelo ʻē aʻe, ʻo ka hoʻokahuli iā ʻoe iho i ka ʻai ʻana i kahi ʻiʻo o ka ʻiʻo, a i ka manawa like e noho nei i kahi lewa o ke koʻikoʻi mau, he mea ʻino pū kekahi.

Eia nō naʻe, ma mua o kou hoʻololi loa ʻana i kahi papaʻai vegetarian, pono ʻoe e kālailai i kāna mau pono a me nā mea hōʻino e hōʻoia a kānalua paha i kāu hoʻoholo.

No ke aha e weliweli ai ka vegetarianism i ka wā hāpai

Ma Tennessee, USA, ua hana nā kānaka ʻepekema i kahi noiʻi i kapa ʻia ʻo "The Farm" me nā wahine vegan hāpai. Ua ʻike ʻia he hemahema lākou i ka waikawa folic, hao, zinc, iodine, nā huaora D a me B12. Ponoʻole e'ōlelo, aia lākou a pau i loko o nā huahana holoholona, ​​kahi i haʻalele ai nā makuahine hāpai no ko lākou mau manaʻoʻiʻo.

Eia kekahi, ʻo nā hopena o ka hōʻole ʻana i ʻike ʻia e ka maka maka ʻole - ʻike ka wahine, a anemia paha. ʻO ia e pili ana i ka hoʻonui ʻana i ka luhi a me ka loli pinepine, hoʻonāukiuki ʻia, pono, e ka hemahema hao a lawa ʻole ka synthesity o nā hunaola ʻulaʻula. Akā ʻo ia ʻano ʻano piha ʻaʻole wale me ka hoʻēmi ʻana o ka pale ʻana, akā me ke kahe koko, a me ka oncology hoʻi. ʻO ka ʻoiaʻiʻo ʻo ka nele o kaʻiʻo a me ka waiū i ka papaʻai hiki ke hopena i ka nele o ka linoleic acid, ka mea e pale ai i ka ulu ʻana o nā hunaola maʻi ʻaʻai.

I ka manawa like, ka hoʻomaikaʻi ʻana i ka noho maikaʻi ʻana, kahi a ka poʻe vegans e ʻike ai i ka mua, ua wehewehe nā ʻepekema e kahi ʻano o ka lawe ʻana mai o ke kino, ʻaʻole i ʻoi aku ma mua o 7 mau makahiki. Ma hope o kēlā, ʻike maoli ke kanaka i ka nele o nā mea pono e pono ai, kahi e ʻeha ai kāna ʻōnaehana pale, a laila ʻo ia iho.

Kākoʻo ʻia kēia ʻikepili āpau e nā hopena o kahi noi ʻē aʻe, i pili i nā keiki a nā wahine hāpai i loaʻa kaʻiʻo i kā lākou papaʻai. Loaʻa iā lākou ka ʻike ʻike nui, a ua manaʻo ʻia lākou ʻoi aku ke olakino ma mua o nā keiki o nā vegans.

Ma kēia, ua hoʻoponopono ʻia paha ka hoʻopaʻapaʻa, inā ʻaʻole no ke aʻo ʻana a nā ʻepekema ʻē aʻe e hōʻoia ana i nā pono o ka vegetarianism i ka wā hāpai.

Pehea e pono ai ka vegetarianism

Wahi a kekahi poʻe ʻepekema ʻAmelika, ʻo kaʻai kaulike kaulike e hoʻoikaika i ka ʻōnaehana pale a hoʻolōʻihi i ke ola. Hoʻohui ʻia, maʻalahi ka hoʻolilo i ka hāpai ʻana a hoʻoliʻiliʻi i ka makaʻu o nā pilikia. Eia kekahi, vegetarianism:

• pale i ka wahine hāpai mai hypovitaminosis, ʻoiai ka nui o nā mea kanu a me nā huaʻai āna e hoʻopau ai e hoʻonui i ke kino me nā huaora a me nā microelement e pono ai;
• pale iā ia mai nā maʻi o ka maʻi puʻuwai, ʻoiai ʻaʻohe mea ʻino i nā mea kanu mea kanu, e alakaʻi ai i ka hoʻokumu ʻia ʻana o nā kōkō kolesterol e keʻakeʻa nei i nā kīʻaha koko;
• pale i ke ʻano o ke kaumaha nui, ʻo ia ka mea e hoʻopiʻi i ke ola o ka makuahine hāpai, akā ʻo kāna pēpē pū kekahi. Ua wehewehe ʻia kēia ma ka ʻoiaʻiʻo ʻaʻole ʻai ka mea ʻai meaʻai hānai i nā huahana holoholona kiʻekiʻe-calorie;
• kōkua i ka makuahine e hoʻomanawanui i kahi pēpē ikaika, ʻoiai ʻo ia e koi ikaika ʻole iā ia e ʻai i nā nati, nā ʻanoʻano, nā mea kanu a me nā hua holoʻokoʻa i lawa ka nui. Akā na lākou e hoʻolako i ke kino me nā wikamina o ka hui B, E, zinc, polyunsaturated fatty acid a me nā mea pono ʻē aʻe, i loaʻa i nā wahine i ʻai i kaʻiʻo i mea liʻiliʻi;
• pale mai. Hōʻike nā noiʻi e ʻike ka liʻiliʻi o ka nausea o nā wahine mea ʻai i ka hāpai mua ʻana. A eia hou, ua wehewehe ʻia nā mea āpau e ka loaʻa ʻole o nā meaʻai momona loa o nā holoholona i kā lākou papaʻai;
• pale i ke olakino o ka makuahine a me ka pēpē. ʻO ka ʻoiaʻiʻo, ʻike pinepine ʻia nā lāʻau antibiotic a me nā toxins i nā huahana ʻiʻo, hiki ke hōʻeha nui i nā mea ʻelua;
• hōʻoia i ka metabolism maʻamau a hoʻoliʻiliʻi i ka makaʻu o nā maʻi metabolic. ʻAʻole kamaʻāina nā wahine mea ʻai hapai keiki me nā pilikia digestive a me ka paʻa paʻa ʻana a ʻo kēia kekahi o nā keu nui o nā meaʻai mea kanu.

ʻOiaʻiʻo, hiki iā ʻoe ke ʻike i kēia mau pōmaikaʻi āpau iā ʻoe iho ma ka haku pono ʻana i kāu papaʻai a me ka ukali ʻana i ka ʻōlelo aʻoaʻo a nā kauka a me nā meaʻai. Ma ke ala, ua hoʻomohala lākou i kekahi mea e like me nā lula no nā wahine meaʻai i kahi kūlana hoihoi.

Nā Alakaʻi Mea Meaʻai Mea Ola

1. 1 Pono pono e hoʻololi i kahi papaʻai mea ʻai ma mua o ka hapai ʻana, no ka mea ma nā hihia a pau he koʻikoʻi no ke kino, ka mea a ka pēpē e hiki mai ana e manaʻo iā ia iho. E like me ka hōʻike ʻana o ka hana, ʻoluʻolu maʻalahi ʻia ka hāpai ʻana e nā wahine mea ʻai me ka liʻiliʻi o 2-3 mau makahiki o ka ʻike.
2. 2 E nānā i kou kaumaha. ʻO ke kūpono, pono e loaʻa i ka wahine ma kahi o 1,2 - 2 kg i ka trimester mua o ka hāpai ʻana, a laila 1,3 - 1,9 kg no kēlā me kēia mahina e hiki mai ana. No ka hana ʻana i kēia, pono ʻo ia e hōʻoia i ka nui o ka calorie o kēlā me kēia lā i ka pae o 2300 - 2500 kcal. Eia kekahi, he mea nui e hana i kēia ʻaʻole me ka uku o nā meaʻai me nā calorie ʻole. Ke kamaʻilio nei mākou e pili ana i ka palaoa, ka ʻono, a me nā huahana semi-finished. ʻAʻohe ʻiʻo i loko o lākou, akā lawe pū lākou i ka pōʻino i ke kino, a hoʻonāukiuki i ka waiwai kaumaha. ʻOi aku ka naʻauao e koho wale i nā meaʻai olakino a maikaʻi a mālama i ka nui i ʻai ʻia.
3. 3 E hoʻolālā pono i kāu papa kuhikuhi i mea e hāʻawi ai i ke kino me nā mea pono āpau. I kēia hihia, ʻoi aku ka maikaʻi o ke kipa hou ʻana i kahi mea lapaʻau ma mua o ka ʻike ʻana i nā "ʻoliʻoli" āpau o kāu mau hewa ma hope.

He aha nā mea e pono ai i loko o ka papaʻai

Hāʻawi kahi papaʻai kaulike o kahi mea kanu hāpai hāpai i kahi lawa kūpono o:

• … Ua ʻōlelo mua ʻia e pili ana iā lākou. ʻOiaʻiʻo, he kakaikahi ka poʻe i ʻike i ko lākou hemahema ʻaʻole i ka makuahine wale nō, akā i ka pēpē ponoʻī. Ma muli o ka loaʻa ʻole o ka protein holoholona, ​​hiki ke loaʻa iā ia ka liʻiliʻi o ka cholesterol - kahi mea e hoʻopaʻa ai i ka vascular blockage. I mea e pale aku ai i kēia, he mea nui e hōʻoia i ka ʻai ʻana o ka protein i kēlā me kēia lā, ʻoiai nā mea kanu, ʻoi aku ka liʻiliʻi o 30%. Hiki iā ʻoe ke loaʻa mai nā huahana dairy, ke ʻole, ʻoiaʻiʻo, pono ʻoe e hōʻole iā lākou, nā kīʻaha holoʻokoʻa, nā legumes, nā hua, nā nati.
• … I ka ʻike o ka trimester ʻelua ke makemake nui nei ke kino o ka wahine hāpai, nā kauka, ma ke ʻano he rula, paipai e hoʻopiha hou i kāna mau mālama i nā meaʻai wale nō, akā, mai nā complex vitamin, pono lākou e koho ma muli o ke olakino olakino o ka wahine. ʻO nā kumuwaiwai maʻamau o ka hao nā: ʻoma, buckwheat, legume, nā lau lau ʻōmaʻomaʻo, beets, nā hua maloʻo a me nā nati, ʻo ia hoʻi nā hazelnuts a me nā walnuts, nā hua.
• ... He mea nui ia i nā hana metabolic, hematopoiesis, i ka hana o nā puʻupaʻa a me ke ake, i kēia manawa e hana no ʻelua, i ke kaʻina hana o ka ʻōiwi skeletal a me ka hoʻopaʻa ʻana i nā hunaola nerve o ka fetus. Ma ke ala, ʻo ia ka mea e pale aku i ka hoʻomohala ʻana o nā leona ākea o ka ʻōnaehana ʻōnaehana waena, akā, akā naʻe, ʻaʻole i loko o nā meaʻai mea kanu. Hiki iā ʻoe ke loaʻa iā ia ma ka ʻai ʻana i ka limu a me nā limu ʻai ʻē aʻe. I nā hihia koʻikoʻi, ma hope o ke kūkākūkā ʻana me ke kauka, hiki iā ʻoe ke kūʻai mai i nā complexe vitamina kūikawā me kāna ʻike.
• … Ke komo nei ʻo ia i ke kaʻina hana o ka assimilation o nā trace elements, e hōʻoiaʻiʻo i ke olakino o nā niho a me nā iwi o ka makuahine, a kōkua pū hoʻi i ke kūkulu ʻana i ka ʻōnaehana iwi o ka pēpē i hānau ʻole ʻia. Eia kekahi, hoʻomaikaʻi ia i ka palekana a hoʻoikaika i nā paia o nā kīʻaha koko, a laila e loaʻa ai ka hopena maikaʻi i ke olakino o ka ʻōnaehana cardiovascular o ka makuahine. A e hōʻemi hoʻi i ka pilikia o ka hoʻomohala ʻana i nā maʻi maʻi a me ka maʻi diabetes mellitus. No laila, ʻo ka hōʻole ʻana i nā huahana dairy, ka mea maʻamau i loko o kēia vitamina, pono ʻoe e mākaukau e pani me kekahi mea. He kūpono: nā huahana soy, muesli, cereals, a me ... hele wāwae i ka lā. Ma lalo o kā lākou mana, hiki ke hana ʻia ka huaora D i ke kino.
• … ʻO ia nō ke kuleana no ke kaʻina hana o ka hoʻokumu ʻana i ka ʻōnaehana iwi o nā ʻāpana. Inā heʻuʻuku loa ia i ka papaʻai a ka makuahine, ʻo ia, me ke kanalua ʻole, e lawe ia mai nā waihona i loko o kona kino. A ʻo wai ka mea e ʻike he aha ia nāna a me kāna mau niho a me nā iwi ponoʻī. I mea e pale ʻole ai i kēia, pono ʻoe e ʻai i ka tī tofu, nā lau lau ʻōmaʻomaʻo, nā kāpena, nā legume, nā hua pua pua, nā ʻanoʻano sesame, nā ʻalemona, nā cereal.
• … Hāʻawi ʻia kekahi mau hana iā ia i ka manawa hoʻokahi. Ma kekahi ʻaoʻao, he kuleana ia no ka pale ʻana, a ma ka ʻaoʻao ʻē aʻe, komo ia i ke kaʻina hana o ka lawe hao. ʻO ka mea i hāʻule ʻole ka hemoglobin a ulu ka anemia. No ka uku ʻana i kona hemahema, hiki iā ʻoe ke hoʻohana i nā hua citrus, nā pūhaka rose, nā currants ʻeleʻele a me nā ʻōpuʻu ʻo Brussels.
• … Hoʻomaopopo lākou i ka ulu kūpono o ka fetus, a hoʻonui i ke kino o ka wahine me nā waikino polyunsaturated a normalize i kāna kumu hormonal. ʻO nā kumuwaiwai o nā mea momona momona ka kulina, sunflower, ʻoliva a me nā aila ʻē aʻe.

ʻLelo lākou ʻo ka hāpai ka wā ʻoi loa i ke ola o nā wahine. Akā i mea e ʻoiaʻiʻo ai kēia ʻōlelo i ka hihia o kahi mea ʻai maoli, pono ʻoe e lawe i kahi ala i ka hoʻomākaukau ʻana o kāu papaʻai, e hāhai i ka ʻōlelo aʻoaʻo a kāu kauka, e lawe mau i nā hoʻokolohua e kaohi i ka pae o ka hemoglobin a leʻaleʻa wale nō ke ola!

E hoʻomanaʻo i kēia a olakino!