8 keu pono o ka inu ʻana i ka wai niu i ka wā hāpai

Anter

• Ka palekana o ka wai niu i ka wā hāpai
• Pōmaikaʻi ka wai niu i ka hāpai ʻana
• 1. Nā Hydrates
• 2. Hoʻololi i nā electrolytes i nalowale mai ka maʻi kakahiaka
• 3. Hoʻopiha hou i nā wai nalowale
• 4. Mei hōʻoluʻolu hoʻi i ka reflux acid
• 5. Loaʻa i kekahi o nā meaola no ka hoʻomohala fetal
• Nā micronutrients nui
• 6. Hiki ke hōʻemi i ke kahe o ke koko
• 7. Hana i kahi koho ma hope o ka hoʻolālā
• 8. Hāʻawi iā ʻoe i kahi koho mocktail olakino olakino
• Kōkua anei ka wai niu i ka hana?
• Nā ʻōlelo aʻoaʻo e pili ana i ka wai niu i ka hāpai ʻana
• ʻO ka lawe lawe ʻana

I ka honua o nā meaʻai hana, ua hoʻokau wikiwiki ka wai niu i kahi koi e like me ke aliʻi inu inu maikaʻi - a, e kūpaʻa mākou, loaʻa iā mākou.

Hana ka mea inu ʻono tropic i ka loko wai ʻono a i ʻole post-workout, maʻamau me ka ʻono ʻole a me nā kala i hoʻohui ʻia. Hoʻohui, ʻoiai ka wai momona wale nō mai loko mai o ka niu - ʻaʻole ka ʻiʻo o ka hua - loaʻa kēia mea inu mea kanu i ka nui o nā meaola me ka ʻole o nā kaha kiʻekiʻe o ka momona momona āu e ʻike ai i nā meaʻai kumu niu ʻē aʻe.

Ua ʻike paha ʻoe i ka wai niu i hoʻopiʻi ʻia no nā pōmaikaʻi pili i ka hāpai ʻana e like me ka wikiwiki ʻana i ka hana a me ka lawe ʻana i ka lihi o ka maʻi kakahiaka - akā he maoli kēia mau koi? A ke hāpai ʻoe, hiki i ka haki hāmama ʻana ke hele mai me kekahi mau ana?

Eia ka mea e pono ai ʻoe e ʻike e pili ana i ka wai niu a me ka hāpai keiki.

Ka palekana o ka wai niu i ka wā hāpai

ʻO ka maʻamau, ʻo nā meaʻai e hana ai i ka papa inoa "ʻaʻole ʻai" no nā wahine hāpai nā mea hiki ke ulu i ka maʻi bacteria. (ʻIke mākou iā ʻoe - a haʻo iā ʻoe - nā sushi a me nā ʻūlū palupalu.) No kēia kumu, noʻonoʻo ka nui o nā makuahine inā he pasteurized (a i ʻole ʻaʻole i hoʻomaʻemaʻe ʻia) ka wai niu e palekana.

Inā like kēia me kahi hopohopo kamaʻāina, hiki iā ʻoe ke hōʻoluʻolu i kou noʻonoʻo. Nui nā ʻano o nā wai kūʻai niu i loaʻa i kūʻai ʻia (e like me VitaCoco a me Zico) i hānai ʻia, e hōʻoiaʻiʻo ana i ko lākou palekana no nā wahine hāpai.

ʻOiai ka nui o nā wai niu "paʻi-anuanu" nonpasteurized (e like me Harmless Harvest) e hoʻohana i kahi kaʻina microfiltration e hoʻopau i nā bacteria a hana i kahi huahana sterile. He mea nui nō naʻe, e mālama i kēia mau mea inu i loko o ka pahu hau a hoʻopau iā lākou ma mua o ka paʻi ʻia ʻana o nā lā hou. A inā he mau nīnau kāu e pili ana i kā lākou kaʻina hana palekana, kuhikuhi iā lākou i ka mea hana.

ʻO kahi ʻē aʻe hiki iā ʻoe ke kuhikuhi i nā nīnau palekana palekana meaʻai? Kau kauka. E hōʻoia mau me kāu kauka me nā hopohopo e pili ana i nā meaʻai a me nā mea inu i ka wā hāpai.

Pōmaikaʻi ka wai niu i ka hāpai ʻana

He mea hōʻoluʻolu a ʻono hoʻi ka wai niu, akā naʻe pili ʻole ka ʻepekema iā ia i nā kuleana olakino koʻikoʻi. Eia nō naʻe, loaʻa iā ia kekahi mau meaola nui a loaʻa paha iā ia kahi pōmaikaʻi kikoʻī.

1. Nā Hydrates

Hey, "wai" kūpono ma laila i ka inoa - a no ke kumu maikaʻi! Pili ka wai niu.

"ʻO ka wai niu] hiki ke lilo i koho i ka wā hāpai, no ka mea e hoʻoheheʻe ana ia a hāʻawi i nā electrolytes," i ʻōlelo ʻo dietly Alyssa Pike, RD, ka luna o nā kamaʻilio kūkā no ka International Information Information Council. Inā ʻoe e ʻūlū, ʻaʻole koho maikaʻi ʻia kēia inu kuʻuna no ka noho hydrated.

Ma ka ʻaoʻao ʻē aʻe, ʻaʻohe mea kūikawā e pili ana i ka mana hoʻoheheʻe o ka wai niu i hoʻohālikelike ʻia i ka ol2 H2O maikaʻi. "ʻO ka wai ka pae gula no ka hydration a ʻoi aku ka liʻiliʻi o ke kumukūʻai ma mua o ka wai niu," wahi a Pike.

2. Hoʻololi i nā electrolytes i nalowale mai ka maʻi kakahiaka

ʻO wai ka mea aloha ʻole i ka hoʻomaka ʻana i kā lākou lā i ke kīloi ʻana i ka ʻaina awakea o ka pō nei i loko o ka ipu holoi? A, kali, ʻaʻohe mea.

Ke hoʻohaʻahaʻa ʻoe me ka luaʻi iā ʻoe no ka helu, hiki paha i nā electrolytes o ka wai niu ke kōkua i kāu ʻōnaehana e kūpaʻa. ʻO nā wahine me ka hyperemesis gravidarum - kahi ʻano nui loa o ka maʻi kakahiaka - koi pinepine i nā electrolytes i mea e make ai ka luaʻi nui.

Loaʻa i ka wai niu nā electrolytes waiwai e like me ka potassium, sodium, a me ka magnesium.

3. Hoʻopiha hou i nā wai nalowale

Pēlā nō, inā e hoʻolei ka maʻi kakahiaka iā ʻoe e kīloi hou i kāu mau kuki, he mea nui e hoʻopiha hou i nā hale kūʻai wai o ke kino. ʻO ka wai niu kekahi mea inu e hana pēlā me ka ʻole o ke kō o ke kō i hoʻohui ʻia.

4. Mei hōʻoluʻolu hoʻi i ka reflux acid

Ugh, kaʻeha o ka huhū e pili ana i ka hāpaiʻana! Ke ulu nei kāu puʻupuʻu pēpē, a hoʻomaha ka progesterone i nā ʻōpū o ka ʻōpū, hiki i ka wai o ke gastric ke hū i loko o kou esophagus, e hoʻonāukiuki ana a me nā wahi ʻawaʻawa makaʻu.

Hoʻohiki kekahi mau wahine hāpai i ka honi ʻana i ka wai niu e hōʻoluʻolu i kā lākou reflux. Eia nō naʻe, ʻaʻohe hōʻike ʻepekema e kākoʻo i kēia mau koi.

5. Loaʻa i kekahi o nā meaola no ka hoʻomohala fetal

Ua lohe paha ʻoe i ka mea nui o nā wikamina a me nā minelala no ka ulu ʻana o kāu pēpē e ulu nei - no laila ke lawe a kāu kauka i kāu mau huaora prenatal. I kahi laulā, hiki i ka wai niu ke hoʻohui i kēia hui. Kaukaʻi ʻia i ka māka, ʻo kāna micronutrients me ka calcium, potassium, a me ka magnesium.

I ka wā o ka hāpai ʻana, ua hoʻonui ʻia ka magnesium supplement me ka hoʻonui ʻia o ka hānau hānau a hoʻemi ʻia ka maka o ka preeclampsia. ʻO ka kalipuna kekahi mea pono e kiaʻi ai: "Pono ka ʻaila no ka ulu iwi a me nā niho," i ʻōlelo ʻo Pike. Akā, akahele ʻo ia, ʻaʻole ka wai niu i hopu i ka micronutrient no ka hāpai keiki.

ʻOiai ka wai niu i loko o kekahi mau minelala, he mea nui ka noʻonoʻo ʻana i ka ʻai ʻana i kahi papaʻai momona ka waiwai i nā meaʻai āpau e hāʻawi i nā makona nui- a me nā micronutrients e pono ai no ke olakino fetal a me nā mākua.

Nā micronutrients nui

ʻOiai he mea nui nā meaola āpau no kahi hāpai olakino, pono e nānā nui i ka lawe ʻana o kekahi mau micronutrients me folate, wikamina D, B-12, choline, iron, omega-3 momona, a me ka puna. Ma muli o ka hiki ʻole i nā wahine he nui e hālāwai me nā koi momona hoʻonui ʻia ma o ka meaʻai a me ka mea inu wale nō, koi ʻia nā huaora prenatal e hōʻoia i ka lawe maikaʻi ʻana i ka wā hāpai.

6. Hiki ke hōʻemi i ke kahe o ke koko

No ka poʻe i loaʻa i ke koko kiʻekiʻe i ka wā hāpai, hiki i ka wai niu ke koho maʻalahi no kāna potassium. Kahi mea kōkua kēia i ka hoʻoponopono ʻana i ke kahe o ke koko a me ke kahe o ke koko. Ua ʻike kekahi i ka inu ʻana i ka wai niu no 2 mau pule e hoʻemi i ke kaomi systolic ma ka 71 pakeneka o nā mea komo.

ʻOiaʻiʻo, ʻaʻole pono e hoʻohana ʻia kēia inu hua momona i mea pani no ka mālama ʻana i ke koko kiʻekiʻe a i ʻole preeclampsia. E kamaʻilio me kāu kauka e pili ana i nā koho lapaʻau maikaʻi loa no kēia mau ʻano.

7. Hana i kahi koho ma hope o ka hoʻolālā

ʻIke ʻia kahi noiʻi o nā noiʻi he wai hydrating ka wai niu e like me ka wai maʻamau no ka hoʻihoʻi ʻana i ka hydration ma hope o ka lōʻihi o ka hoʻoikaika kino - a hāʻawi hoʻi hou aku piha i ka hydration ma mua o ka wai ke loaʻa kahi sodium liʻiliʻi.

ʻOiai makemake mākou e pili ʻaʻole ʻoe e holo ana i nā marathon me ka popo i ka umu (a inā ʻoe, he ʻelima puʻuwai kou puʻuwai) hiki i ka wai niu ke hana no ka hoʻoulu hou ʻana ma hope o kēlā me kēia ʻano hoʻolōʻihi hoʻolōʻihi lōʻihi. e like me ka hele wāwae a ʻauʻau paha.

Ma muli o ka loaʻa ʻana o ka wai niu i nā electrolytes a me kekahi carbs, hiki ke kōkua hou aku me ka hydration kaulike pū kekahi.

8. Hāʻawi iā ʻoe i kahi koho mocktail olakino olakino

Ke kāhea nei kahi kīʻaha margaritas i kou inoa, ʻo ka wai niu kahi kumu hōʻoluʻolu a me ke kumu haʻahaʻa no ka hana ʻana i kahi mocktail maikaʻi. ʻAʻole wale ia he mea ʻona ʻole, aia ia ma 10 gram ma 8 auneke. Lawe i kēlā, Jose Cuervo!

Kōkua anei ka wai niu i ka hana?

Inā ʻoe e nānā pono i nā papa leka o ka hāpai ʻana, ʻike paha ʻoe i ke kamaʻilio ʻana i ka wai niu e hoʻoulu nei a i ʻole kōkua kōkua. ʻOiai maikaʻi kēlā - a e hoʻonui paha i nā kūʻai aku ma o ka hale - i kēia manawa, he anecdotal wale nō nā hōʻike. ʻAʻole i hoʻopili ka noiʻi i ka wai niu i mea e hoʻoulu ai (a i ʻole ka hoʻēmi ʻana) ka hana.

Nā ʻōlelo aʻoaʻo e pili ana i ka wai niu i ka hāpai ʻana

E like me nā meaʻai a me nā mea inu āpau, aia kahi ala hauʻoli no ka hoʻohana ʻana i ka wai niu. Hele mai kekahi mau lama me nā meaʻono i hoʻohui ʻia, kahi e pilikia ai no ka loaʻa ʻana o ke kaumaha a i ʻole ke nānā nei ʻoe i kāu mau kō ma muli o ka diabetes diabetes. No ke koho olakino loa, koho i ka wai niu me ka kō ʻole, a e noʻonoʻo pono i kāu mau ʻāpana.

A hoʻomanaʻo, inā ʻo ka hydration ka mea āu e ukali nei, e hana ka wai maʻamau e like me ka niu, me nā 0 calories, carbs, a i ʻole nā ​​kō.

ʻO ka lawe lawe ʻana

Kūlike ʻole i nā pou alohilohi āu e heluhelu ai ma ka pūnaewele, ʻaʻole paha e hana ka wai niu i kahi hāpai kūpono ma o ka holoi ʻana i nā kaha kau, hoʻōla ʻana i ka constipation, a i ʻole ka hoʻoponopono ʻana i kou ʻano.

Akā hiki ke hōʻoluʻolu, hydrating, a me kahi koho inu palekana i ka wā hāpai. No laila inā ʻoluʻolu ʻoe, e hoʻopili i kahi umbrella liʻiliʻi i loko o kāu kīʻaha a miki aku.