ʻO nā mea āpau a mākou e ʻai ai e pili ana i ka maikaʻi o kā mākou gametes (hua manu a me ka spermatozoa) ”, ʻōlelo a Maëla Le Borgne, Dietitian-nutritionist. "ʻOiai he nui nā pilikia i ke kumu o ka infertility, ʻo ka mālama ʻana i nā mea o kāu pā e kōkua i ka hoʻoulu ʻana i ka fertilization a hoʻonui i nā manawa ma kou ʻaoʻao," hoʻomau ʻo ia. ʻEono mahina ma mua o ka hoʻomaka ʻana o ka hāpai ʻana, pono nā mākua (ʻaʻole ka makuahine wale nō!) E hoʻoponopono hou i kā lākou ʻai.
Magnesium, hao, iodine… nui loa!
"ʻO kahi meaʻai maikaʻi i ka manawa o ka genesis o nā gametes e kōkua i ka pale ʻana" i nā hewa DNA "e predispose i nā maʻi i ka wā makua. Ma ka mālama ʻana i kēia DNA, hiki iā mākou ke hoʻoikaika maikaʻi i ke olakino o nā keiki hānau ʻole. He epigenetics ”, hoʻomohala i ka mea ʻai meaʻai. ʻO nā meaʻai waiwai i: magnesium, vitamina B9, omega 3, selenium, vitamina C, iron a me iodine no laila kono ʻia i nā menus o nā mākua e hiki mai ana. "No ka laʻana, i ke awakea a me ke ahiahi, hiki iā ʻoe ke ʻai i kahi pā o nā lau ʻōmaʻomaʻo (spinach, sorrel, watercress, lettuce hipa) a me nā pulses (chickpeas, lentils, beans) ma ka liʻiliʻi ʻekolu manawa i ka pule", aʻo ka meaʻai meaʻai. . ʻAi ʻia nā iʻa momona liʻiliʻi e like me ka mackerel, sardines a i ʻole herring ma ka papaʻaina i ka manawa like me ka pulses. Pehea ka hua? “E leʻaleʻa i kēlā me kēia kakahiaka no ka ʻaina kakahiaka! », wahi a Mr. Le Borgne. “ʻAʻohe meaʻai moʻa hou; ʻilihune i nā minerala a me nā meaʻai, a me nā cereals i hoʻomaʻemaʻe ʻia (laiki keʻokeʻo, pasta keʻokeʻo, berena keʻokeʻo), "hoʻohui ka loea. “E noʻonoʻo i nā meaʻai momona i ka iodine (ka iʻa a me ka iʻa) e hōʻoia ai i ka hana thyroid maikaʻi loa. ʻO kēia ka mea e hōʻoiaʻiʻo ai i ka ulu maikaʻi ʻana o ka pēpē e hiki mai ana a me ka oʻo ʻana o kāna ʻōnaehana nerve. “
NA LAAU AROMATIKA
ʻO Parsley, thyme, mint… ua like ko lākou waiwai i nā minerala (calcium, zinc, potassium…), antioxidants (vitamin C) a me ka vitamin B9 (folic acid). E ʻai iā lākou hou e hoʻohana pono i kā lākou mau meaʻai. A ma kāu mau salakeke, nā kīʻaha o ka pulupulu, nā iʻa mahu, e hoʻohui i kahi lima lima lima o nā mea kanu ʻokiʻoki.
KA I'A MAKEMAKE
E hele i ka lawaiʻa! Mackerel, sardines, herrings… No nā iʻa momona (ʻai mākou i hoʻokahi a ʻelua paha o ka pule). Ma ka papa kuhikuhi: hao, ʻakika momona koʻikoʻi e like me omega 3, vitamina B a me iodine. Maikaʻi lākou a pau i ka huakaʻi hānai! Akā, e makaʻala i ka tuna, he iʻa ma ka hope o ke kaulahao meaʻai, aia nā metala kaumaha i ka nui a ʻaʻole ʻōlelo ʻia.
NUT BAZIL
Hoʻolako maikaʻi ʻia kēia mau hua nui me ka selenium. He super antioxidant ia. Mālama ʻo ia i ka ʻōnaehana pale a kōkua i ka hana o ka thyroid gland. Hiki iā ʻoe ke nahu a hiki i 3 mau hua i ka lā e uhi i kāu mau pono āpau. Ma ke ʻano he pōmaikaʻi, ʻo kēia hua ʻai ʻai he mine o ka magnesium.
AILA KOLOZA
E kūʻai mai i ka puʻupaʻa i kaomi mua ʻia, ʻoi aku ka maikaʻi ma kahi hale kūʻai organik. E ʻoi aku ka maikaʻi o ka maikaʻi. A mālama iā ia i loko o ka friji ma hope o ka wehe ʻana, no ka mea, ʻo ka omega 3 i loko o kēia ʻaila meaʻai e maʻalahi i ka māmā a me ka wela. ʻO ko lākou ikaika? Ma ka hoʻoemi ʻana i nā membrane, hoʻolaha lākou i ka hoʻololi ʻana ma waena o ka spermatozoa a me nā oocytes.
hua
ʻO ka manawa maikaʻi loa e ʻono ai i ka ʻaina kakahiaka. ʻO kēia superfood kahi kumu o nā protein i hoʻohui maikaʻi ʻia e ke kino a me kahi waihona o nā huaora D, B12, hao a me ka choline, he mea nui no ka hana cognitive. Ke hoʻāʻo ʻia ka yolk i ka wai, lawe mai ia i kahi amino acid i komo i nā kaʻina hoʻomaha. ʻOiaʻiʻo, koho mākou i nā hua maikaʻi, mai nā moa i hoʻāla ʻia i ka lewa ākea a me ka mea hou.
ALAAI MALOO
ʻO ka lentils, ka pī a me nā pī ʻē aʻe kekahi ʻāpana o kā mākou meaʻai. ʻOi aku ka maikaʻi, ʻoiai ʻo kēia mau legumes e lawe mai i ka nui o nā proteins meaʻai i kā mākou pā, akā waiwai pū kekahi i nā micro-nutrients, pono no ke kino: magnesium, hao, nā huaora o ka hui B, antioxidants. Hāʻawi ko lākou kiʻekiʻe fiber i ka transit maikaʻi.
LAAU LAAU
ʻO lākou nā kumu o ka huaʻa B9, magnesium, potassium a me ka hao. ʻO kēia ka hihia, ʻoi aku ka nui o ka spinach, kāpeti, sorrel, watercress a i ʻole letus. ʻAi ʻia i moʻa a maka paha, ua waiwai kēia mau mea kanu ʻōmaʻomaʻo i nā huaora anti-oxidant. E ʻai iā lākou hou loa, ʻaʻole lākou e mālama no nā lā ʻelua ma lalo o ka friji.