7 Nā huaʻai momona āu e makemake ai e ʻai i ka wā o ka hāpai ʻana

Anter

• Nā pono o ka ʻai ʻana i nā hua i ka wā hāpai
• 7 mau huaʻai momona āu e ʻai ai i ka wā hāpai
• 1. ʻalani
• 2. Māno
• 3. ʻApekikana
• 4. Nā Lemona
• 5. Maiʻa
• 6. Berry
• 7. Mele
• Ehia mau hua e ʻai ai i ka wā hāpai?
• No ke aha hydration mea i hāpai keiki
• ʻ .lelo aʻoaʻo palekana palekana
• ʻO ka lawe lawe ʻana
• Q:
• A:

Nā Kiʻi Cavan / Kiʻi Offset

I ka wā o ka hāpai ʻana, hilinaʻi kāu keiki iā ʻoe e hāʻawi i ka meaʻai e pono ai. ʻO ia ke kumu o ka manawa e hōʻoia ai ke hana nei ʻoe i nā koho meaʻai maikaʻi loa no pēpē - a nou iho.

He mea nui e ʻai i ka papaʻai kaulike e hoʻopili ana i nā hua a me nā mea ʻai. ʻO kēia mau meaʻai ikaika i ka nui o nā mea āu - a me kāu pēpē - pono e noho olakino.

E kamaʻilio e pili ana i nā mea maikaʻi loa āu e makemake ai e hoʻomau i ka lima. A mai poina: ʻO nā hua momona a me nā kēpau a me nā mea kanu i like ka momona me ka ʻano hou, no laila mai manaʻo ʻoe e kiʻi pololei iā lākou āpau mai ka mākeke o ka mahiʻai.

Nā pono o ka ʻai ʻana i nā hua i ka wā hāpai

Ke hāpai ʻoe, he mea nui ka ʻai ʻana i ka meaʻai momona a pale i nā kalorō nele. ʻO ka ʻoiaʻiʻo, inā ʻai ʻoe i ka ʻai nui i ka wā o kou hāpai ʻana, hoʻonohonoho paha ʻoe i kāu pēpē no ka makemake o ke kō a me ke kō i ke ola holoʻokoʻa, e like me kahi noiʻi 2013.

Hoʻopiha ʻia nā huaʻai a me nā mea kanu i nā meaola. Ke hoʻohui ʻoe i kekahi o lākou i kāu papaʻai, e loaʻa ana paha iā ʻoe ka hapa nui o nā wikamina, nā minelala, a me nā olonā e pono ai ʻoe a me kāu pēpē.

Kōkua ka ʻai ʻana i nā huaʻai a me nā lauʻai i ka pale ʻana i ka paʻa paʻa, kahi hōʻailona maʻamau i ka wā hāpai. E kiʻi iā ʻoe i kahi ala hana a ʻaʻole ʻoe e mihi.

7 mau huaʻai momona āu e ʻai ai i ka wā hāpai

Inā hāpai ʻoe, makemake paha ʻoe i kahi mea momona. Akā e hoʻāʻo e hana ʻole i kahi maʻa o ke kiʻi ʻana i kahi ʻāpana o ke keke a i ʻole kahi pahu ʻaina e māʻona ai kēlā niho ʻono. ʻO ka hua ka hopena kūpono.

Hāʻawi ia i nā mea momona āu e makemake ai a me ka meaʻai e pono ai. Eʻoliʻoli i kēia mau huaʻai ma ke ʻāpana o kahi papaʻai hāpai olakino olakino i nā salakeke, nā mea leʻaleʻa, ma luna o ka yogurt, a i ʻole he meaʻai māmā i kēlā me kēia manawa.

1. ʻalani

Kōkua ka alani iā ​​ʻoe e noho hydrated. ʻO lākou kekahi kumu waiwai nui o ka folate, a i ʻole ka waikawa folic. ʻO Folate kahi huaʻai B he mea nui ia i ke kōkua ʻana e pale aku i ka lolo a me nā kīnā o ke kuamoʻo, ʻo ia hoʻi ʻo nā neural tube defect.

Paipai ka American College of Obstetrics and Gynecology (ACOG) i ka lawe ʻana i 400 micrograms (mcg) o ka waikawa folic i kēlā me kēia lā ma mua o kou hoʻomaka ʻana e hoʻāʻo no kahi pēpē, a laila ma kahi o 600 mcg i kēlā me kēia lā i ka wā e hāpai ana.

ʻO ka ʻalani he huaora C kekahi. ʻO ka Wikamina C kahi mea kōkua e pale i ka hōʻino ʻana o ka cell. Kōkua pū ia i kou kino e omo i ka hao.

Hoʻohui, ʻaʻole ʻeha ka ʻono loa o kēia mau pōkā huaʻai.

2. Māno

ʻO Mangoes kahi kumu waiwai ʻē aʻe o ka wikamina C. Hāʻawi kahi kīʻaha iā ʻoe i kāu ʻāpono i kēlā me kēia lā.

ʻOi aku ka nui o nā mangoes i ka wikamina A. ʻO ka hemahema ʻo Wikamina A i ka wā hānau e pili ana i ka liʻiliʻi o ka pale a me ka nui o nā pilikia, e like me ka maʻi diarrhea a me nā maʻi hanu.

ʻOiai he kakaikahi, hiki ke kiʻi i ka nui o ka wikamina A, e like me ka a. ʻO Mangoes kahi mea hoʻohui maikaʻi loa i kāu papaʻai hāpai, akā e ʻai iā lākou me ke akahai, a me nā hua like ʻole.

3. ʻApekikana

ʻOi aku ka folate o ka Avocados ma mua o nā hua ʻē aʻe. ʻO lākou kekahi o:

• wikamina C
• wikamina B
• huaʻai K
• puluniu
• koho
• makanekiuma
• potasiuma

Wahi a kekahi mau wahine e kōkua nā avocados i ka hoʻomaha ʻana i ka nausea, no ka potassium a me ka magnesium paha i ka hua.

Hiki paha i ka potassium ke kōkua i ka hoʻopakele ʻana i ka ʻūhā o ka wāwae, kahi hōʻailona hāpai hāpai maʻamau. Hoʻokumu pinepine ʻia nā kuʻi wāwae e ka potassium haʻahaʻa a me ka magnesium.

He mea nui ʻo Choline no ka hoʻomohala ʻana i ka lolo a me nā aʻa o kāu pēpē. Hiki i ka hemahema Choline ke hana i nā kīnā neural tube a me ka hōʻino ʻana o ka hoʻomanaʻo ʻana i ke ola.

Eia nā tona o nā ala e sneak ai i ka ʻono maikaʻi i kāu mau meaʻai.

4. Nā Lemona

I hoʻokahi, ua hōʻike ka poʻe hāpai i kekahi kūleʻa i ka hoʻohana ʻana i nā lemona a i ʻole ka ʻaʻala lemon e kōkua ai e hōʻoluʻolu i ka nausea pili i ka hāpai ʻana.

He kiʻekiʻe pū nā lemona i ka wikamina C. Kōkua lākou i ka hoʻoulu ʻana i ka ʻōnaehana digestive e hōʻoluʻolu i ka paʻa paʻa.

E noʻonoʻo e hoʻohui i kahi i kāu wai a i ʻole tī a hoʻohana ʻana paha iā lākou i kēia meaʻai moa lemon lemon.

5. Maiʻa

ʻO ka maiʻa kekahi o ka potassium. Loaʻa iā lākou ka huaʻai B6, ka wikamina C, a me ka fiber.

Kūleʻa ka paʻa paʻa i ka wā hāpai. E kumu ʻia e:

• puʻe uterine ma nā ʻōpū
• hopohopo
• hopohopo
• he papaʻai haʻahaʻa-fiber
• hao i nā wikamina prenatal

Hiki ke kōkua i ka hoʻohui ʻana i ka maiʻa waiwai waiwai. hōʻike i ka wikamina B6 hiki ke kōkua i ka hoʻomaha i ka nausea a me ka luaʻi i ka hāpai mua ʻana.

6. Berry

ʻO nā hua - e like me nā blueberry, raspberry, strawberry, blackberry, a me nā goji berry - waiwai nui i nā ʻano maikaʻi like ʻole, e like me:

• ʻākoʻakoʻa
• wikamina C
• puluniu
• folate

Aia pū lākou i nā phytonutrients e like me flavonoids a me anthocyanins.

Hāʻawi nā Carbohidates iā ʻoe i ka ikehu e pono ai, a hele maʻalahi lākou ma waena o kāu placenta e hānai ai i kāu pēpē.

He mea nui e ʻai i ka hapanui o nā nutrient-dense paʻakikī e like me nā hua ma kahi o ka hana ʻana, nā huaʻaleʻale maʻalahi e like me nā donut, nā pōpō, a me nā kuki.

E noʻonoʻo i ka hahau ʻana i kahi mea leʻaleʻa me nā maiʻa ʻelua a me nā hua no kahi ʻai a me ka meaʻai māmā.

7. Mele

ʻO nā ʻōpela he kiʻekiʻe i ka fiber a ʻo kahi vitamona C. Plus, loaʻa iā lākou nā huaora A, potassium, a me pectin. ʻO Pectin kahi prebiotic e hānai i nā bacteria maikaʻi i kou ʻōpū.

No ka bang maikaʻi loa no kāu koʻo momona, ʻai i ka ihi - e hoʻomaʻemaʻe wale ia me ka nui o ka wai.

Hiki i nā ʻōpela ke lawe a hiki ke hoʻohui ʻia i nā ʻano hana like ʻole, no laila e ʻike pono i ka waihona ke hoʻopiha ʻoe i kāu ʻeke hana.

Ehia mau hua e ʻai ai i ka wā hāpai?

Paipai pinepine nā loea lapaʻau i ka ʻai ʻana i ʻelua a ʻehā mau hua o ka hua a ʻehā a ʻelima lawelawe ʻana i nā mea kanu i kēlā me kēia lā.

Ma ka laulaha, hoʻokahi lawelawe ʻana o nā hua:

• kahi ʻāpana waena o nā hua holoʻokoʻa (e pili ana i ka nui o ka pōpō kinipōpō)
• 1 kīʻaha o nā hua ʻoki

ʻO kahi lawelawe i ka nui o nā mea kanu:

• 1/2 kīʻaha o nā mea kanu maka a i moʻa paha
• 1/2 kīʻaha o ka wai mea kanu
• 1 kīʻaha o nā lau lau

Ke hiki mai i nā wai huaʻai 100%, ʻoiai ke pasteurized lākou, palekana lākou e inu. Akā hiki paha iā ʻoe ke haʻalele i kekahi o nā meaola i ke ʻano wai.

Hiki ke hoʻohana ʻia i nā hua maloʻo e loaʻa ai nā meaʻai i kahi ʻano hele. E hoʻomaopopo wale hiki iā lākou ke ʻoi aku ka nui o ka calorie- a me ke kō ma mua o kā lākou mau hoa hou.

No ke aha hydration mea i hāpai keiki

Hana ka make wai ke lilo ʻoe i nā wai hou aʻe ma mua o kou lawe ʻana. He koʻikoʻi mau ia, akā pili ia i ka wā o ka hāpai ʻana.

Kōkua ka wai i ka placenta a me ka ʻeke amniotic. Kākoʻo pū ia i ka ulu ʻana o kāu pēpē.

Inā ʻoe e ʻike nei i ka maʻi kakahiaka, ʻoi aku ka nui o kou makaʻu i ka make wai. I mea e hōʻalo ai i ka make wai, inu i 8 a 12 mau aniani o ka wai i kēlā me kēia lā. Ma muli o ka hua i loko o ka wai, hiki iā lākou ke kōkua iā ʻoe e noho hydrated.

ʻ .lelo aʻoaʻo palekana palekana

Inā hiki, kūʻai i nā hua ʻokanika i mālama ʻole ʻia me nā pesticides synthetic a me nā momona. Akā e hoʻomanaʻo i ka ʻai ʻana i nā hua nonorganic ʻoi aku ka maikaʻi ma mua o ka ʻai ʻole ʻana i nā hua.

E hoʻemi i kou makaʻu i ka ʻai ʻana i ke koena pesticide a i ʻole bacteria paha, e hāhai i kēia mau ʻōlelo aʻoaʻo:

• E holoi holoi i ka hua, ʻoiai inā prewash.
• Wehe i nā wahi ʻeha kahi e lū ai ka bacteria.
• Inu wale i ka wai huaʻai pasteurized a i hoʻolapalapa ʻia wale nō.
• Hōʻalo i ka ʻai ʻana i nā melon precut, a ʻai koke paha ma hope o ke ʻoki ʻana.
• E mālama i nā huaʻai hou i loko o ka pahu hau, mai ka ʻiʻo maka.

ʻO ka lawe lawe ʻana

ʻO ka ʻai ʻana i ka hua i ka wā hāpai hāpai e kōkua i ka hōʻoia ʻana iā ʻoe a me kāu pēpē e noho olakino a mākaukau e lawe i ka honua.

ʻO nā huaʻai hou, paʻahau, a kēpau nā koho maikaʻi a pau. E hōʻoia wale nō ʻaʻohe kō i hoʻohui ʻia i nā ʻano kēpau a i ʻole nā ​​hau.

Kāhea aku i kāu kauka inā he nīnau paha kāu e pili ana i kāu hoʻolālā ʻai hāpai. Inā makemake ʻoe i ʻōlelo aʻo hou aʻe i ka mea e ʻai ai, eia nā meaʻai he 13 i nā koho maikaʻi loa.

Q:

He aha ke kumu o ka makemake ʻana o ka meaʻai i ka wā hāpai?

A:

Ua lohe paha ʻoe i nā hormoni a me nā hemahema o ka momona e hoʻonāukiuki ai i ka ʻai o ka hāpai keiki. ʻO kahi laʻana, inā ʻiʻini ʻoe i nā ʻomaʻomaʻo ʻōmaʻomaʻo, hemahema paha ʻoe i ka pectin, potassium, a i ʻole ka huaora A. ʻO ka ʻoiaʻiʻo, maopopo ʻole ke kumu o nā kuko hāpai. E makemake wale paha ʻoe i kahi mea ʻono a ʻono hoʻi. ʻOiai ʻoe e ʻiʻini nei i nā meaʻai, maikaʻi ka hāʻawi ʻana i kēia manawa a laila. Inā maikaʻi ʻole kou makemake, e hoʻāʻo e ʻike i nā koho olakino hou aʻe. Kāhea i kāu kauka inā makemake ʻoe i nā meaʻai ʻole e like me ka starch holoi a lepo paha.

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