He aha ka mea e ʻai ai i ka wā hāpai ʻana no ka pēpē e hoʻonui i ke kaumaha

Anter

• Nā Proteins: kaʻiʻo, nā hua manu a me ka waiū
• ʻO nā momona maikaʻi: ka aila ʻoliva, nā hua a me nā nati
• ʻO ka wikamina a me nā minelala: nā huaʻai, nā mea kanu a me nā hua holoʻokoʻa
• Menu no ka pēpē e hoʻonui i ka paona

I mea e hoʻonui ai i ke kaupaona o ke pēpē i ka wā hāpai, pono i kekahi e hoʻonui i ka ʻai o nā meaʻai i loko o ka protein, e like me kaʻiʻo, ka moa a me nā hua manu, a me nā meaʻai e waiwai i nā momona maikaʻi, e like me nā nati, ka ʻaila ʻoliva a me ka flaxseed.

ʻO ke kaumaha haʻahaʻa o ka fetus ma muli o nā kumu he nui, e like me nā pilikia me ka placenta a i ʻole ka anemia, a hiki ke alakaʻi i nā pilikia i ka wā o ka hāpai ʻana a me ka hānau hānau ʻana, e like me ka hānau mua ʻole ʻana a me kahi kiʻekiʻe o nā maʻi ma hope o ka hānau ʻana.

Nā Proteins: kaʻiʻo, nā hua manu a me ka waiū

ʻO nā meaʻai waiwai protein ka mea nui o nā holoholona, ​​e like me ka ʻiʻo, ka moa, ka iʻa, nā hua manu, ka tī, ka waiū a me ka yogurt maoli. ʻAi ʻia lākou i nā meaʻai āpau o ka lā a ʻaʻole wale ma ka ʻaina awakea a me ka ʻaina awakea, no ka mea he maʻalahi ka hoʻonui ʻana i ka ʻaina kakahiaka a me nā meaʻai māmā me ka yogurt, nā hua a me ka tī.

Pono nā protein i nā mea pono no ke kūkulu ʻana i nā meaola a me nā ʻaʻa i ke kino, a he kuleana no ka lawe ʻana i ka oxygen a me nā meaola i loko o ke koko o ka makuahine a me ka pēpē. E ʻike i ka papa inoa piha o nā meaʻai waiwai protein.

ʻO nā momona maikaʻi: ka aila ʻoliva, nā hua a me nā nati

Aia nā momona i loko o nā meaʻai e like me ka aila ʻōpio puʻupaʻa, cashews, nā nati Brazil, peanuts, walnuts, salmon, tuna, sardines, chia a me nā hua flax. Nui kēia mau meaʻai i ka omega-3s a me nā momona e hoʻonui ai i ka ulu ʻana o ke kino a me ka hoʻomohala ʻana i ka ʻōnaehana nīnūnē a me ka lolo.

Ma waho o ka ʻai ʻana i kēia mau meaʻai, he mea nui nō hoʻi e hōʻalo i ka ʻai ʻana o nā momona trans a me nā momona mea kanu hydrogenated, ka mea e keʻakeʻa i ka ulu ʻana o ka pēpē. Loaʻa kēia mau momona i nā meaʻai i hana ʻia e like me nā biscuits, nā margarine, nā mea ʻala i hoʻomākaukau ʻia, nā meaʻai māmā, nā pōpō palaoa a me nā meaʻai mākaukau mākaukau.

ʻO ka wikamina a me nā minelala: nā huaʻai, nā mea kanu a me nā hua holoʻokoʻa

ʻO nā huaora a me nā minelala he mau mea waiwai nui no ka hana kūpono o ka metabolism a me ka hoʻomohala ʻana o ka fetus, he mea nui ia no nā hana e like me ka lawe ʻana i ka oxygen, hana ʻana i ka ikehu a me ka lawe ʻana i nā impulses nerve.

ʻIke nui ʻia kēia mau meaola i nā huaʻai, nā mea kanu, a me nā hua piha, e like me ka laiki palaunu, ka palaoa palaoa, nā pīni a me nā lihi. He mea nui nō hoʻi e hoʻomaopopo i kekahi manawa hiki i ke kauka lāʻau lapaʻau a i ʻole ka mea mālama meaʻai ke kuhikuhi i nā huaora kō i ka wā hāpai, e hoʻopiha i ka lako o nā meaʻai i ka papaʻai. E ʻike i nā wikamina i kūpono no nā wahine hāpai.

Menu no ka pēpē e hoʻonui i ka paona

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 lā e paipai ai i ka waiwai kaupaona o ka pēpē i ka wā hāpai.

I mea e loaʻa ai ka kaohi maikaʻi o ka ulu o ka fetus, he mea nui e mālama i ka mālama prenatal mai ka hoʻomaka ʻana o ka hāpai ʻana, e loaʻa i nā hoʻokolohua koko a me nā ultrasound pinepine a e hele pū me ka wahine hānau.