Ua ʻōlelo pinepine ʻia ʻo ka ʻai mua o ka lā ka mea nui loa o ka lā a no ke kumu maikaʻi: ua hoʻokē ʻai kou kino no 10 a 12 mau hola a no laila ʻaʻole i loaʻa ka ikehu. ʻO ka ʻoi aku ka mea nui i ka wā hāpai ʻo ia ka ʻaina kakahiaka, ʻo ia hoʻi no nā wahine maʻamau i ka nausea.

ʻO kāu ʻaina kakahiaka maikaʻi ka mea e lilo i ke kaulike kūpono e hoʻokō i kāu mau makemake a e hoʻokō i nā pae hoʻohālike no ka ʻaina kakahiaka kaulike. ʻO ka ʻono a i ʻole ka ʻono, nui nā ʻaina kakahiaka kaulike e like me ka makemake o ka wahine hāpai.

Akā, e hā'awi nā mea a pau i ka manawa ho'okahi i nā kalapona i ke kumu nui o ka ikehu no nā pūnaewele o ke kino, nā momona e pono ai ka hana kūpono, ka calcium no ka ulu'ana o ke keiki a me nā huaora, nā minela, nā fiber a me nā antioxidants.

Inā maikaʻi ke kaulike, hiki i ka ʻaina kakahiaka ke:

• ka pale ʻana i ka hoʻokē ʻai no ka lōʻihi loa e hiki ke hōʻeha i ka ulu ʻana o ka pēpē
• e hoʻokō i nā pono glucose fetal
• e hoʻokō i nā mea e pono ai ka huaora a me ka mineral o ka makuahine a me ka pēpē
• pale i nā pilikia o ka transit inā ʻaʻole i hoʻomaʻemaʻe ʻia ka hua cereal a inā ʻai ʻia ka hua hou
• e pale i ka manao pololi ma mua o ke awakea a e pale aku i ka paʻakai, ʻo ia ke kumu o ka loaʻa ʻana o ke kaumaha.

A inā ʻo ʻoe kekahi o ka 50% o nā wahine hāpai i loaʻa i ka nausea, ʻo ka ʻai ʻana i ka ʻaina kakahiaka maikaʻi e kōkua maoli i ka hoʻomaha iā lākou no ka mea e hoʻomanaʻo ʻo ka pōloli e hoʻonui ai i ka nausea.

Hāʻawi i ka wahie maikaʻi: haʻahaʻa GI haʻahaʻa

E like me kāu e ʻike ai, ʻo ka carbohydrate ka wahie o kou kino, a ʻoiaʻiʻo, na kāu pēpē. Akā e makaʻala: ʻaʻole i hoʻokumu ʻia nā kalapona āpau mai kahi ʻano meaʻai. Ua maʻa mākou i ka ʻōlelo ʻana aia nā kō lohi a me nā kō wikiwiki. ʻAʻole pololei kēia mau manaʻo. No ka pololei, aia ʻelua ʻano o ka carbohydrate:

• ʻO nā mea e hoʻonui nui i ke kō koko koko a laila hoʻoulu i ka hypoglycemia reactive. ʻO kēia ka hopena, ma hope o ka ʻai ʻana, kahi manaʻo maikaʻi ʻole o ka luhi, ka pōloli a i ʻole ka ʻeha. Ua kapa ʻia kēia mau mea ʻai kiʻekiʻe GI (Glycemic Index) carbohydrates. E pili ana i ka ʻaina kakahiaka, pili kēia i ka berena keʻokeʻo no ka laʻana, akā ʻo ka berena wholemeal, nā cereals "breakfast special" i hoʻomaʻemaʻe ʻia, keʻokeʻo, ʻeleʻele a me ke kō a me ka hapa nui o nā kuki.
• ʻO nā mea e hoʻoulu ai i ka piʻi haʻahaʻa o ke kō koko a ʻaʻole ia ke kumu o ka hypoglycemia reactive. Māʻona lākou i ka wā lōʻihi a ʻae iā ʻoe e pale i ka pōloli ma waena o nā meaʻai. ʻO kēia ka berena koʻikoʻi, ka berena ʻeleʻele, nā lau Wasas, ka oatmeal, flaky muesli, nā huaʻai oleaginous (almonds, walnuts, hazelnuts, etc.) a me ka hapa nui o nā hua. . ʻO nā mea ʻono ma lalo iho he GI haʻahaʻa: fructose, agave syrup, xylitol, kō niu, meli acacia.

E like me kāu e ʻike ai, ʻo ia ka lua o ka ʻāpana o nā carbohydrates e makemake nui ʻia no ka mea he waiwai lākou i nā huaora, nā minerala, nā fibers e hiki ai iā ʻoe ke hoʻihoʻi hou i kou ola maikaʻi loa ma ka pale ʻana i ka pahū ma waena o nā meaʻai.

Hoʻopiha i nā huaora

Ma ke ʻano o nā huaora, ʻaʻohe mea e paʻi i nā huaʻai a me nā mea kanu! Nui nā huaora, nā minelala, ka fiber a me nā antioxidants, he mau meaʻai olakino lākou. He mea kaulana nā wai ʻai meaʻai (celery, carrot, fennel, zucchini, etc.) akā inā ʻaʻole ʻo ia kāu kīʻaha kī, e noho ma ke ʻano maʻamau ma ke koho ʻana i ka hua āu e koho ai. ʻO ka mea maikaʻi loa, ʻo ka hoʻololi mau ʻana i kāu mau huaʻai i mea e hoʻohana pono ai i nā pono meaʻai o kēlā me kēia o lākou a e ʻai iā lākou i mea hou e pōmaikaʻi ai i ka nui o nā huaora, e mālama i nā fiber (pono no ka transit intestinal maikaʻi) a me nā antioxidants i loko o lākou. . . E ʻokiʻoki i ʻāpana a hui pū ʻia me ka waiu a me ka cereal, e hana lākou i kahi ʻaina kakahiaka maikaʻi loa! ʻO nā wai huaʻai a me ka smoothies kahi ala ʻono e hoʻopaʻa ai i nā huaora, ʻoiai ke ʻomi ʻia a hui ʻia paha ma ka home. ʻAʻole ʻoi aku ma mua o 2 mau minuke, e noʻonoʻo e pili ana!

Pineapple, peach, apricot, nectarine, apple, pear, mango, banana, red fruits, clementines, alani, grapefruit, quince, fig, persimmon, kiwi, nectarine, melon, plums, grapes... hele ka papa inoa!

Me ka poina ole i ka calcium!

I ka wā hāpai, he kuleana koʻikoʻi ka calcium i ka mineralization iwi a me ka ulu ʻana o ka pēpē. ʻO nā huahana dairy, inā mai ka bipi, hipa a kao paha, he kumu maikaʻi loa ia o ka calcium: yogurts, cheeses keʻokeʻo, faisselle, Swiss liʻiliʻi, cheese, waiū. No nā wahine ʻaʻole ʻai i nā huahana waiu holoholona, ​​ma muli o ka intolerance a i ʻole ka ʻono ʻana, ʻo nā mea inu mea kanu kahi koho maikaʻi loa, inā koho lākou i hoʻonui ʻia me ka calcium. Aia nā mea inu mea kanu o ka ʻalemona, hazelnut, oat, spelled, chestnut, raiki. Pono e ʻalo ʻia nā huahana i hoʻokumu ʻia i ka soy (yoghurts a i ʻole nā ​​​​mea inu meaʻai) i ka wā hāpai ʻana no ka mea ʻaʻole ʻike nui ʻia e pili ana i nā hopena lōʻihi o nā phytoestrogens i loko o lākou.

E noʻonoʻo e pili ana i nā momona

Kū'ē i ka manaʻo nui,ʻaʻole pono e pāpāʻia ka momona. ʻOiaʻiʻo! No ka mea, inā koho ʻia lākou i ka maikaʻi maikaʻi, pāʻani lākou i kahi kuleana pale i kāu mau ʻaʻa a ʻae i ka hoʻomohala ʻana o ka neurological maikaʻi o ka fetus a me kāna mau ʻili maka. Loaʻa i ka Butter ka waiwai i ka Vitamin A, pili i ka hana o ka ʻike, ka pale ʻana i ka ʻili, ka ulu a me ke kū'ē ʻana i nā maʻi. Aia pū kekahi i ka Vitamin D e kōkua i ka hoʻoponopono maikaʻi ʻana i ka calcium. ʻO 10 g o ka pata e hui pū me kāu berena he nui maikaʻi loa. No ka hoʻopiha ʻana i nā ʻakika momona maikaʻi, hiki iā ʻoe ke koho i ka ʻalemona a i ʻole ka hazelnut puree no ka laʻana (ʻoi aku ka maikaʻi o ka hoʻopiha ʻana a me ka ʻole o ke kō i hoʻohui ʻia).

Welina maikaʻi

Ma hope o ka hiamoe pō, pono e hoʻomaʻemaʻe maikaʻi a ʻoi aku ka maikaʻi o kēia i ka wā hāpai. He mea nui ka wai e hoʻonui i ka nui o ke koko e hoʻoulu i ka placenta, e kūkulu i ka wai amniotic a e hana i ka placenta. Inā ʻaʻole ʻoluʻolu ʻoe i ke aniani wai i kou ala ʻana, e lawe i ka manawa e hoʻomākaukau ai iā ʻoe iho i ke kofe maikaʻi a i ʻole ke kī maikaʻi (hiki paha i ka decaffeinated a i ʻole decaffeinated), kahi kī lāʻau a i ʻole mea inu chicory inā makemake ʻoe. ʻO ka hoʻopunipuni ka inu ʻana i ka liʻiliʻi e like me kahi aniani nui o ka wai (250 ml). He ala maikaʻi nō hoʻi nā wai huaʻai hou e hoʻomaka ai i ka lā no ka mea ua waiwai nā hua a pau i ka wai.

Hoʻomaka ka nausea i nā pule mua o ka hāpai ʻana a maʻa mau i ka pau ʻana o ka trimester mua. Eia naʻe, ma 20% o nā hihia, hoʻomau lākou, i kekahi manawa a hiki i ka hopena o ka hāpai ʻana. Eia kekahi mau ʻōlelo aʻoaʻo e kōkua iā ʻoe e hoʻopau i kēia mau hōʻailona maikaʻi ʻole:

• Ma ka ʻōpū ʻole, inu i kekahi mau sips wai. ʻO ka wai kalapona ka mea maikaʻi loa.
• Mai hoʻokuʻu i nā meaʻai a mālama i ka ʻaina kakahiaka maikaʻi. ʻOi aku ka maikaʻi o ka hoʻomaka ʻana e ʻai i kekahi mea ʻoiai ʻoe e moe ana, ma mua o kou ala ʻana. Eia naʻe, e pale i ka moe ʻana i lalo ma hope koke o kāu ʻai ʻana a, kūpono, e kali 5 a 10 mau minuke ma mua o ka haʻalele ʻana i kahi moe.
• E hoʻokaʻawale i kāu meaʻai i nā meaʻai liʻiliʻi liʻiliʻi, a inā ʻaʻole ʻoe pōloli i ke kakahiaka, e hoʻomau i nā meaʻai māmā e like me ka waiu a me nā huaʻai e hoʻomaka ai. E hoʻopau ʻoe me kahi huahana cereal ma hope o ke kakahiaka a me kekahi mau ʻalemona no ka laʻana.
• E hōʻalo i nā ʻaina kakahiaka kaumaha loa a momona loa, paʻakikī ke ʻeli. No laila e pale aku i nā pastries a me nā huahana ʻoihana e like me ka paona keke, donuts a i ʻole brioches.

Eia kekahi laʻana o ka ʻaina kakahiaka no ka poʻe pā i ka palaoa-butter-jam maʻamau:

• Mea inu wela: infusion, kofe a kī paha (decaffeine a decaffeine paha)
• 60 g o ka palaoa nunui a palaoa paha
• 10 g pata
• 2 kele. iā c. hāneʻe
• 1 kīʻaha waiu, 1 yogurt a i ʻole 1 faisselle a i ʻole 2 Swiss liʻiliʻi a i ʻole 1 fromage blanc
• 1 hua kau, piha a i ʻole ka wai

No nā wahine makemake i ka ʻaina kakahiaka mua, me nā ʻano like ʻole, 100% mau huaora, waiwai i ka fiber a me Omega-3:

• Mea inu wela: infusion, kofe a kī paha (decaffeine a decaffeine paha)
• 40 g ʻōhua
• 100 g o ka tī liʻiliʻi a i ʻole 1 yogurt
• Nā hua ʻaila āu i koho ai (1 ka lima): nā ʻalemona, nā walnuts a i ʻole nā ​​hazelnut
• ʻOkiʻoki ʻia 1 huaʻai hou i nā ʻāpana: 1 ʻāpala, 1 pea, 2 kiwi, 2 clementines, 1 peach, 3 apricots, 1 peach, 1 brugnon, 100 g o nā hua ʻulaʻula a i ʻole 1/2 maiʻa a i ʻole 1/2 mango.
• 1 C. i ka c. kō, sy fructose a me agave syrup
• Koho o: nā vanilla beans a i kinamona paha

E kāwili i ka oatmeal me ka waiū a me nā hua. ʻOno e like me kāu makemake a hoʻohui paha i ka vanilla a i ʻole ke kinamona.