Omega 3 i ka hāpai keiki: nā pono a me pehea e ʻai ai
Anter
- Nā pōmaikaʻi nui
- Ka wā e lawe ai i ka omega 3 supplement i ka hāpai keiki
- Ma hea e loaʻa ai ka omega 3 a pehea e ʻai ai
- ʻAi momona i ka omega 3
ʻO ka ʻai ʻana o ka omega 3 i kēlā me kēia lā i ka wā hāpai hiki ke hāʻawi i nā pono he nui no ka pēpē a me ka makuahine, ʻoiai makemake kēia meaola i ka lolo o ka pēpē a me ka ulu ʻana o ka ʻike, me ka hoʻoliʻiliʻi hoʻi i ka pilikia o nā wahine e ulu ana i ke kaumaha i ka wā hāpai a me nā pilikia ʻē aʻe.
ʻO kēia no ka hana ʻana o ka omega 3 i kekahi mau hana i loko o ke kino, e like me ka lawe ʻana o ka oxygen, ka mālama ʻana i ka ikehu, ka mālama ʻana i ke kahe o ke koko a me ka pane ʻana o ke kino a me ka maʻi ahulau, me ka hana ʻana i ke kaʻina hana coagulation.
ʻO kekahi mau meaʻai e waiwai i kēia mea momona he salmon, tuna a me sardine, akā aia kekahi mau mea hoʻopihapiha i nā capsule a me nā multivitamins no ka hāpai hāpai e pili pū ana me ka omega 3 i kāna hana.
Nā pōmaikaʻi nui
ʻO nā pōmaikaʻi nui o ka ʻai ʻana i ka omega 3 i ka wā hāpai:
- E hoʻemi i ka pilikia o ka hānau mua ʻana, ʻoiai kōkua kēia meaola i ka hoʻoponopono ʻana i nā prostaglandins, he mau mea i pili i ka hānau mua ʻana;
- E akamai i ka pēpē, no ka mea, he kumu nui kēia acid fatty i ka hoʻokumu ʻia ʻana o ka lolo a me nā ʻōnaehana o ke keiki, ʻo ka hapa nui o ka trimester ʻelua o ka hāpai ʻana a i nā makahiki e hiki mai ana.
- Aloha i ke olakino o ke pēpē, no ka mea ua hōʻiliʻili ʻia kēia meaʻai i ka retina, he mea nui ia no ka ulu maikaʻi ʻana o ka hihiʻo;
- E hoʻemi i ka pilikia o ka hānō i ka pēpē, ke kuhikuhi nui ʻia nei no nā wahine i loaʻa i kēia ʻano maʻi āpau i ka ʻohana;
- E hoʻemi i ka pilikia o ka pre-eclampsia, no ka mea, he waiwai anti-inflammatory kāna e kōkua ai e hoʻonui i nā kīʻaha koko a hoʻomaikaʻi i ka holo ʻana;
- E hoʻemi i ka pilikia o ke kaumaha postpartum, no ka mea, hoʻololi nā makuwahine i nā nui o kēia mau mea momona momona i ka pēpē i hana ʻole ʻia e ke kino a pono e hoʻopili ʻia i ka papaʻai. Hiki i nā pae haʻahaʻa o ka omega 3 ke hoʻonui i ka hopena o ke kaumaha a me ka hana hewa ʻole o ka lolo.
No ka hoʻokō ʻana i kēia mau pono āpau e koi ʻia e hoʻopau i nā meaʻai i ka omega 3 i kēlā me kēia lā, akā ʻo kahi hiki ke lawe i nā capsule omega 3 i hiki ke hōʻike ʻia e ke kauka a me ka mea hānai. Ke hoʻomau nei ka ulu ʻana o ka lolo o ka pēpē ma hope o ka hānau ʻana, he mea nui kēia mālama i ka wā o ka hānai ʻana.
E nānā i kēia a me nā pono ʻē aʻe o ka omega 3 i kēia wikiō aʻe:
Ka wā e lawe ai i ka omega 3 supplement i ka hāpai keiki
ʻO ka hoʻohana ʻana o nā mea kōkua omega 3 e pono e koi ʻia e ke kauka a i ʻole ke kauka meaʻai, akā naʻe hiki i nā wahine hāpai āpau ke keu pono.
Pono e lawe i kēia kumukanawai e like me ke alakaʻi ʻoihana āu i hōʻike ai, akā naʻe, i ka nui, 1 a i ʻole 2 mau capsule o ka omega 3 hiki ke hoʻohana ʻia i ka wā hāpai a me ka lactation. I ka hihia o ka multivitamin no nā wahine hāpai, i ka hapanui o nā hihia ua hōʻike ʻia ka lāʻau i manaʻo ʻia.
ʻO ka nui loa o ka omega 3 hiki iā ʻoe ke ʻai i kēlā me kēia lā ʻo 3g, he mea nui e noʻonoʻo i ka nui o kēia nutrient i loko o nā meaʻai a me nā mea hoʻopihapiha āu e ʻai ai.
Ma hea e loaʻa ai ka omega 3 a pehea e ʻai ai
ʻO nā kumu waiwai ʻoi loa o ka omega 3 nā iʻa mai ke anuanu a me ka wai hohonu, e like me ka trout, salmon a me ke tuna. ʻO nā kumuwaiwai ʻē aʻe he aila linseed a i ʻole nā ʻanoʻano, aila a me ka ʻaila primrose ahiahi, e laʻa. E nānā i nā laʻana ʻē aʻe o nā meaʻai e waiwai ana i ka omega 3.
No laila, mai ka trimester mua o ka hāpai keiki a ma loko o ka wā hānai, pono i ka papa makuahine he 300 mg o DHA i kāna papaʻai i kēlā me kēia lā, e like me 2 punetēpō o ka aila flaxseed i kēlā me kēia lā a i ʻole 200 mau iʻa o ka iʻa.
No nā pēpē i ʻole hānai ʻia i ka umauma a hānai wale ʻia i ka ʻōmole, he koho maikaʻi paha e hoʻohana i nā hana waiū me EPA, DHA a me ALA he ʻano omegas 3.
E nānā i ka wikiō aʻe a nānā i nā iʻa i waiwai i ka omega 3:
ʻAi momona i ka omega 3
Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 lā e hiki ai i ka wahine hāpai ke ukali e hōʻoia ʻo ia e hoʻohana i ka nui o omega 3 i ʻōlelo ʻia:
| Lā 1 | Lā 2 | Lā 3 | |
| ʻAina kakahiaka | 1 aniani o ka wai ʻalani + 1 pancake me nā hua chia a me ka tī ricotta + 1 ʻalani | 2 ʻāpana berena me ka tī, 2 ʻāpana o ke kōmato a me 2 mau ʻāpala avocado + 1 tangerine | 1 kīʻaha o ka palaoa palaoa me 1 kīʻaha o ka waiū skimmed + 20 g o nā hua maloʻo + 1/2 maiʻa i ʻoki ʻia i mau ʻāpana. |
| Mea ʻai kakahiaka | 1 pākeke o nā pahū paʻakai me ka guacamole homemade | 1 ipu o gelatin me 1 ohia | 1 tangerine + 6 mau pi |
| Pāʻina awakea | ʻO Pasta me kahi ʻāpana salmon kuʻi ʻia a me nā ʻoliva + lettuce, kōmato a me ka salakekama kukamo i wili ʻia me 1 puna o ka ʻaila flaxseed + 1 manga | 1 wahī nui i hoʻopiha ʻia me ke tuna me ka ʻoma kōmato, ʻakaʻakai a me ka pepa + saladi ʻōmaʻomaʻa i hoʻowali ʻia me ka punetune o ka ʻaila flaxseed + 1 kīʻaha o nā strawberry | 2 sardine pūlehu pū ʻia me 2 punetēpō o ka laiki a me 2 punetēpō o nā pī + + 1 coleslaw me nā kāloti i hoʻowali ʻia me 1 punetēpō o ka aila linseed + 2 ʻāpana o ka paina |
| Mea ʻai ahiahi | 1 kīʻaha o nā ʻoka i ʻōwili ʻia me ka waiū ʻalemone + 1 punetēpō o ka flaxseed honua | 200 mL o ka huaʻa maiʻa + 2 punetēpō o ka ʻoka + 1 teaspoon o nā hua chia | 1 yogurt me 1 teaspoon o flaxseed + 1/2 kīʻaha o nā hua |
Hoʻololi nā nui i hoʻopili ʻia i ka papa kuhikuhi e like me ka makahiki, ke kāne, ka hana kino a inā he maʻi kāu e pili ana ʻaʻole paha, no laila ʻo ka mea maikaʻi ke ʻimi i ke alakaʻi mai kahi mea hānai i mea e hiki ai ke hoʻokō piha. huki ʻia nā pono. kāu mau pono.
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