He manawa kūikawā loa ka hāpai ʻana no ka wahine. No laila, ʻoiaʻiʻo, pono ʻoe e noʻonoʻo pono i ka papaʻai e kōkua ai i kāu keiki e ulu a hāʻawi iā ia i ka hoʻomaka olakino maikaʻi loa i ke ola.
ʻO ka "ʻai no ʻelua" ʻaʻole ia ka hopena maikaʻi loa: ʻo ka loaʻa ʻana o ke kaumaha nui i ka wā hāpai hiki ke paʻakikī i ka hānau ʻana a alakaʻi i nā pilikia olakino. ʻAʻole pono e pāpālua i kāu ʻai calorie no kou hāpai ʻana. Eia kekahi, pono e hana ʻia kēia ma ka uku o nā huahana haʻahaʻa haʻahaʻa, e loaʻa i ke keiki. Akā naʻe, pono ʻoe e hoʻonui i ka calorie o ka meaʻai - ma kahi o 300 kilocalories i kēlā me kēia lā.
Eia hou, aia kekahi mau meaola e pono ai ʻoe e hoʻopili i kāu papaʻai i ka wā o ka hāpai ʻana ma nā kumu kūʻai āpau - inā kōkua lākou i ka pale ʻana i nā kīnā hānau a hoʻemi i ka likelike o nā pilikia. Eia ka papa inoa o lākou:
- Folate / ʻakika folic
ʻO ka folate (loaʻa i nā meaʻai maoli) a me ka waikawa folic (mea hoʻohui) he mea nui loa i nā lā 28 mua ma hope o ka hāpai ʻana. Manaʻo nā kauka i ka lawe ʻana i nā mea hoʻohui folic acid, akā hiki iā ʻoe ke hoʻonui i kou ʻai ʻana i ka folate mai nā meaʻai e like me ka ʻōmaʻomaʻo, nā huaʻai, nā nati, nā pī, nā pī, a me nā kīʻaha a hiki i kou hāpai ʻana. O kahi laʻana:
- ʻO kahi kīʻaha * o ka spinach maka he 58 micrograms o ka folate, a ʻo ke kīʻaha o ka spinach moʻa, paʻakai ʻole, paʻakai ʻole ʻia he 263 micrograms;
- 1/2 kīʻaha avocado ʻokiʻoki maka - 59 mcg
- 64 kīʻaha romaine letus - XNUMX mcg
- 4 mau pua o ka asparagus paila - 89 mcg;
- he kīʻaha o ka ulu ʻana o Brussels - 47 mcg;
- 78 kīʻaha quinoa kuke - XNUMX mcg
- he kīʻaha o ka pā paʻi - 91 mcg
Koi ʻia ʻo RDA e hōʻemi i ka likelihood o nā neural tube defect (e like me ka hoʻopili ʻana o ka iwi kuamoʻo a me anencephaly) he 400 micrograms.
- ʻO ka Omega-3 ka mea momona acids
ʻAʻole lawa nā wahine he nui i nā omega-3 fatty acid i ka wā hāpai, nā mea e pono ai ka ulu olakino o ka ʻōnaehana nūhou o ka pēpē, nā maka a me ka lohe. Pono nā wahine hāpai i 300 mau milligrams o ka omega-3 fatty acid i kēlā me kēia lā.
Manaʻo ka poʻe he nui ka iʻa ka waiwai a i ʻole kumu waiwai wale nō o ka omega-3. Eia nō naʻe, hiki i kekahi ʻano iʻa ke weliweli ma muli o ka mercury i loaʻa iā lākou: ʻo ka hopena o kēia metala i ka fetus i loko o ka ʻōpū hiki ke hana i ka lolo o ka noʻonoʻo, ka maʻi lolo, ke kuli, a me nā makapō. No laila, pono e kaupalena ʻia ka ʻai ʻana o nā iʻa iʻa i ka wā hāpai. ʻO ka manawa pinepine, nā wahine, i ke aʻo ʻana i kēia pilikia, hōʻole i nā iʻa iʻa, ʻoiai ʻaʻole e hoʻokomo i nā kumuwaiwai ʻē aʻe o ka omega-3 i kā lākou papaʻai. ʻO ka mea pōmaikaʻi, nui nā kumu waiwai ʻē aʻe o omega-3: nā hua chia, nā nati, ke kai limu, avocado.
- Kalipuna a me ka makanekiuma
I ka wā o ka hāpai ʻana, pono ke kino o ka wahine i kahi calcium hou aʻe, e pono ai no ka ulu ʻana o ke keiki. Inā ʻaʻole lawa ka lawa ʻana o ka calcium no nā mea ʻelua, e lawe mau ana ke keiki e like me ka mea e pono ai, a e hoʻomaka ke kino o ka makuahine e loaʻa i kahi deficit, a e alakaʻi ia i ka nāwaliwali o kāna ʻōiwi. ʻO ka nui o ka calcium i paipai ʻia no nā wahine hāpai he 1400 milligrams.
Eia naʻe, mai hoʻopaʻa i ka waiū! Ma muli o ka hopena oxidizing o nā huahana waiū, holoi ʻia ka calcium me ka waikawa, kahi e hoʻāʻo ai kou kino e hoʻokaʻawale. Akā, e ʻai i nā lau ʻōmaʻomaʻo e like me ka broccoli, nā mea kanu, nā kukama, ka lettu romaine, ka limu, nā turnips, ka spinach, a me nā hua sesame / tahini e hoʻokō i kāu mau pono calcium i kēlā me kēia lā.
A i mea e komo ai ke kino i ka nui o ka calcium, pono ia i kekahi mea nui - magnesium. Eia kekahi, kōkua ka magnesium i ka hana kūpono o ka digestive tract a kōkua i ka hoʻomaha i ka constipation. ʻO nā ʻanoʻano hemp, ʻanoʻano paukena, a me ka spirulina he kumu maikaʻi loa o ka magnesium.
- hao
I ka wā o ka hāpai ʻana, hoʻonui ka makaʻu o ka hoʻomohala ʻana i ka hemahema o ka hao ma muli o ka piʻi ʻana o ka hao i kēlā me kēia lā mai 15-18 milligrams a 27 miligrams a ʻoi paha. Ua lilo ka hemahema hao i pilikia maʻamau a puni ka honua. No laila, pono e makaʻala ʻoi aku nā makuahine e kū pono ana, keu hoʻi inā ʻoe e hāhai i ka papaʻai vegetarian. Wahi a ka paʻi American Pai o Lapaʻau kinoMa waho aʻe o ka anemia e ulu ai ka wahine, hiki i ka hemahema o ka hao ke hōʻemi i ka kaumaha o ka hānau ʻana, nā pilikia i ka wā o ka hānau ʻana, a me nā pilikia pū me ka hānau keiki
Aia kekahi kumu waiwai maikaʻi o nā mea kanu o ka hao, e like me ka spirulina, nā piʻa hakuʻala, nā pi ʻeleʻele a me nā ʻōmaʻomaʻo, a me nā meaʻai ʻē aʻe:
- Aia i loko o 30 mau hua o kaʻuala nā 4,2 milligrams o ka hao;
- kahi kīʻaha o ka milo maka - 0,81 mg (maka, loaʻa iā ia ka wikamina C no ka lawe maikaʻi ʻana i ka hao),
- 1/2 kīʻaha lentil i kuke ʻia 3,3 mg
- 1/2 kīʻaha moa moa - 2,4 mg
I mea e kōkua ai iā ʻoe e omo i ka hao me ke kūpono e hiki ai, e ʻai i nā legume me nā meaʻai waiwai ʻo wikamina C e like me nā pepa bele, nā pepa wela, nā mea pā, nā pāʻakai, a me nā greens ʻē aʻe.
- Vitamin D
Pono ka wikamina D no ka omo ʻana o ka puna a no ka hoʻoikaika ʻana i nā iwi o ke keiki. Hana ke kino i kāna wikamina D ponoʻī ke hōʻike ʻia i ka lā, no laila ʻaʻole hemahema ʻoe inā ʻoe e hoʻolōʻihi i ka manawa i ka lā. Eia nō naʻe, pono ka hapanui o mākou i nā kumuwaiwai hou o kēia wikamina.
Pono nā wahine hāpai i ka liʻiliʻi o 600 IU o ka wikamina D i kēlā me kēia lā. I ka makahiki 2007, ua hoʻolaha ka Canadian Pediatric Society ʻo ka maʻamau no nā wahine hāpai he 2000 IU. Hiki i ka hemahema Vitamin D ke alakaʻi i nā hōʻike hou o ka broncho-obstructive i ka wā e hiki mai ana.
Inā ʻaʻole ʻoe he meaʻai meaʻai, hoʻokahi punetune o ka aila ate cod e hāʻawi iā ʻoe me 1360 IU o ka huaora D. Aia kekahi mau multivitamins prenatal i ka nui āu e pono ai (a i kekahi manawa ʻoi aku ka nui), no laila ʻaʻole pono ʻoe e lawe i kekahi mea ʻē aʻe.
- Vitamin B12
Hoʻomaopopo pinepine ʻia nā mea hoʻohui Vitamin B12 i ka wā hāpai, keu hoʻi inā he mea ʻai a mea hānai paha ka makuahine e kali ana. Pono ka Vitamin B12 i ka lolo e ulu ana i kahi keiki. He mea pono no nā makuahine - ma mua, i ka wā a ma hope o ka hāpai ʻana, a i ka wā o ka hānai ʻana i ka waiū.
Hōʻike ka hemahema iā ia iho ma ke ʻano he lethargy, hoʻonāukiuki, a me nā lohi hoʻomohala. ʻO ka RDA no ka wikamina B12 he 2,6 micrograms no nā wahine hāpai a me 2,8 micrograms no nā wahine hānai.
He aha nā meaʻai e hōʻalo ai i ka wā hāpai
ʻOiaʻiʻo, pono e kūkākūkā me nā kaohi papaʻai me kāu kauka. Akā ʻo kekahi mau meaʻai i hiki ke hōʻeha i ke kino o ka wahine hāpai a me ke keiki hānai (ma muli o ka mercury, nā toxins, nā koʻohune hoʻoweliweli, a me nā mea ʻē aʻe) pono e kāpae ʻia i kēlā me kēia hihia, ʻoiai lākou nā pōmaikaʻi kūpono. I waena o lākou:
- nā ʻano iʻa me ka nui o ka mercury (ka iʻa, ka manō, ka tuna, ka mōʻī mackerel a me ka tile);
- ʻO ka ʻiʻo maka a moa ʻole ʻia paha, moa, hua, a iʻa iʻa paha
- nā huahana i hana ʻia e ka ʻoihana e like me ka sausages a me nā sausages.
Kumu:
www.kimberlysnyder.com
ʻO ke kīʻaha kahi ʻāpana o ke ana e like me 250 milliliter