Pehea e hānai ai i ka hāpai ʻana
Anter
He mea nui i ka wā o ka hāpai ʻana he papaʻai kaulike kā ka wahine a loaʻa nā meaʻai kūpono āpau no ke olakino o ka makuahine a me ka ulu ʻana o ka pēpē. Pono kaʻai i nā protein, nā huaʻai a me nā mea kanu, a pono e hoʻopili i nā meaʻai i loko o ka folic acid, hao, calcium, zinc, omega-2, vitamine A a me ka wikamina B12
No kēia kumu, pono ka papaʻai maikaʻi i mea e pono ai nā mea pono o ka wahine a me nā ʻōpū e ulu ana, a he mea nui ia e kōkua i ka hoʻomākaukau ʻana i ke kino o ka makuahine no ka hānau keiki ʻana a no ka hoʻoulu ʻana i ka hana waiū.
Nā meaʻai e pono ke hoʻopau ʻia i ka hāpai ʻana
ʻO ka meaʻai i ka wā o ka hāpai ʻana he pono ia i nā hua piha, nā mea kanu, nā huaʻai, ka waiū a me nā huahana waiū, nā legume, nā iʻa a me nāʻiʻo momona, e like me ka pelehū a me ka moa. He mea nui ka hoʻomākaukau ʻana o nā meaʻai i ka ʻai a ʻūlū ʻia paha, e hōʻalo ana i nā meaʻai palai, nā meaʻai i hana ʻia, nā meaʻai paʻahau a me nā meaʻai mākaukau.
Eia kekahi, he mea nui e hoʻokomo i kāu papaʻai i kēlā me kēia lā nā meaʻai waiwai i nā wikamina a me nā minelala i mea nui no ke olakino o ka makuahine a me ka pēpē, e like me:
- Wikamina A: kāloti, ʻumeke, waiū, yogurt, hua manu, manga, broccoli a me ka pepa melemele;
- B12 wikamina: nā huahana waiū, nā hua manu a me nā meaʻai paʻa;
- Omega 3: kaʻaila flaxseed, nā hua flaxseed, avocado, aila puʻupaʻa aila, nā nati, chia a me nā hua maloʻo;
- Kalipuna: nā huahana waiū, nā lauʻeleʻele, nā sesame a me nā hua maloʻo, e like me nā walnuts;
- Kiniki: nā pīni a me nā hua maloʻo e like me nā nati Brazil, nā pī, nā nīnī a me nā walnuts;
- Hao: nā pīni, ka pī, nā pīpī, nā hua, nā palaʻai, ka palaoa palaoa a me nā lau a me nā lau uliuli;
- ʻAkika Folic: spinach, broccoli, kale, asparagus, brussels sprouts, pīni a me nā ʻōmato.
Eia kekahi, he mea nui ka ʻai ʻana o ka protein no ka hoʻokumu ʻana i nā pūnaewele no nā mākua a me nā pēpē, keu hoʻi i ka trimester hope o ka hāpai ʻana. Pono kēia mau meaola āpau e pale i nā pilikia e like me ka hānau mua ʻole, anemia, hoʻohaʻahaʻa haʻahaʻa, hoʻohaʻahaʻa ulu a me nā malformations, no ka laʻana.
Nā Mea ʻAi e Hōʻalo
ʻO kekahi mau meaʻai e pono ke hōʻalo ʻia i ka hāpai ʻana:
- ʻO ka iʻa me kahi waiwai mercury kiʻekiʻe: he mea nui i nā wahine e ʻai i ka iʻa ma ka liʻiliʻi he ʻelua mau manawa o ka pule, akā pono lākou e hōʻalo i nā mea i loaʻa ka mercury, e like me ke tuna a me ka iʻa pahi, ʻoiai ke mercury keʻa i ka pale placental a hiki ke hōʻino i ka ulu neurological o ka pēpē;
- ʻIʻo maka, iʻa, hua manu a me nā iʻa: he mea nui ka kuke maikaʻi o kēia mau meaʻai, mai ka wā e ʻai maka ʻia hiki ai iā lākou ke hōʻona i kekahi meaʻai, me ka hoʻonui ʻana i ka makaʻi o ka toxoplasmosis;
- Nā huaʻai holoi maikaʻi ʻole ʻia, e hōʻalo ai i ka lāʻau make ʻai;
- Mea inu waiʻona:pili ka ʻai ʻana o nā mea inu ʻona i ka wā hāpai hāpai me ka lohi o ka ulu ʻana a me ka ulu ʻana o ka pēpē.
- Nā mea hoʻonani ʻoka i loaʻa pinepine ʻia i ka papaʻai a i ʻole nā huahana māmā, no ka mea ʻaʻole palekana kekahi a i ʻole ʻike ʻia inā hiki iā lākou ke hoʻopilikia i ka ulu fetal.
I ka hihia o ke kofe a me nā meaʻai i loko o ka caffeine, ʻaʻohe ʻae i kēia, akā koi ʻia e hoʻopau i ka 150 i ka 300 mg o ka caffeine i kēlā me kēia lā, me 1 kīʻaha o ka 30 ml espresso i loaʻa ma kahi o 64 mg o ka caffeine. Eia nō naʻe, ua hōʻike ʻia e hōʻalo ʻia, ʻoiai hiki i ka caffeine ke hele i ke placenta a hoʻoliʻiliʻi i ka ulu ʻana o ka fetus.
Hoʻohui ʻia, aia kekahi mau kī ʻaʻole i koi ʻia i ka wā hāpai no ka mea ʻaʻole ʻike ʻia nā hopena i ka wā hāpai a no ka mea pili lākou i ka ʻōpū. E ʻike i nā tī i koi ʻole ʻia i ka hāpai keiki.
Koho Menu i ka hāpai keiki
Hōʻike ka papa aʻe i kahi papa kuhikuhi no 3 mau lā no ka wahine hāpai i loaʻa ʻole nā pilikia olakino.
| Nā meaʻai nui | Lā 1 | Lā 2 | Lā 3 |
| ʻAina kakahiaka | ʻ wrappala palaoa holoʻokoʻa + waiū keʻokeʻo + 1 wai ʻalani maoli | ʻO ka palaoa huala piha me ka waiū skimmed + 1/2 kīʻaha o nā hua ʻoki | ʻO ka omelet spinach + 2 toast holoʻokoʻa + 1 wai wai papaya unsweetened |
| Mea ʻai kakahiaka | ʻO ka mea hoʻonani Avocado me 1 punetēpō o ka flaxseed | 1 yogurt me nā hua ʻoki + 1 ʻoka kōpana o nā ʻano chia | 1 maiʻa me 1 punetēpō o ka waiūpī |
| ʻAina awakea | 100 gram o ka umauma moa i kāhu ʻia + ka laiki me nā līlī + letus a me ka sāmato salakeke i hoʻowali ʻia me ka punetune o ka ʻaila flaxseed + 1 ʻākena | 100 gram o salmon i kāhi ʻia me kaʻuala i hoʻomoʻa ʻia + beetroot a me kāloti salakeke i hoʻowali ʻia me ka punetune o ka ʻaila ʻoliva + 1 ʻāpana o ka melon | 100 gram o ka pipi ma ka ʻāina me ka pasta wholegrain + saladi pi ʻōmaʻomaʻo me nā kāloti i hoʻowali ʻia me 1 punetune o ka ʻaila ʻoliva + 1 ʻāpana o ka wai wai. |
| Mea ʻai ahiahi | 1 mau nano o ka hua + 1 kīʻaha o ka wai maoli maoli unsweetened | 1 ʻāpana papaya | ʻO ka toast piha me ka tī keʻokeʻo + 1 pea |
| ʻAina ʻaina awakea | ʻO ka pancake oat me ka jelly maoli a me ka tī a i ʻole ka peanut butter + 1 kīʻaha o ka wai maoli maoli ʻole | ʻO ka sanwī holoʻokoʻa me ka umauma moa i hoʻolapalapa ʻia me ka lettuce, kōmato a me ka ʻakaʻakai + 1 teaspoon o ka ʻaila ʻoliva | ʻO Saladi poli umauma me ka paina a me 1 teaspoon o ka ʻaila ʻoliva |
| Mea ʻai māmā ahiahi | 1 yogurt momona momona | 1 kīʻaha gelatin | 1 ʻāpala |
ʻAʻole kikoʻī kēia papa kuhikuhi i ka nui o nā meaʻai no ka mea pili ia i ke kaupaona o ka wahine, akā hoʻohui ia i kekahi mau meaʻai i loaʻa nā mea pono e pono ai no ka hāpai keiki olakino. Eia hou, he mea nui i ka lā e hoʻopau ai ka wahine hāpai i 2 a 2.5L o ka wai i kēlā me kēia lā.
Eia ka mea e ʻai ai e mālama i kou kaumaha i ka wā hāpai.
Nā Hoihoi I Kēia Lā
ʻO nā kūmole meaʻai olakino - Kupu ʻo Brussels
