Meaʻai Meaʻai i ka Hapai
Anter
- He aha e ʻai ai no kahi hāpai hāpai olakino
- I ka manawa e hoʻonui ai
- Nā ʻōlelo aʻoaʻo no ka hāpai hāpai olakino
Hiki i ka wahine hāpai i nā mea ʻai ke loaʻa i kahi hāpai maʻamau a olakino hoʻi, me ka loaʻa ʻana o kahi papaʻai kaulike a me nā ʻano like ʻole, waiwai i nā meaola a me nā calorie e māʻona ai nā pono o ka makuahine a me ka pēpē.
E like me nā hāpai ʻana, he mea nui ia i kēia wā e hele pū ʻia me ke kauka a me ka mea hānai, e hōʻalo i ka nele o nā wikamina a me nā minelala, e like me ka hao, ka huaʻai B12 a me ka wikamina D, i loaʻa nui i kaʻiʻo a me nā iʻa, nā mea nui no ka ulu ʻana o ka pēpē, pēlā e hōʻalo ai i nā pilikia e like me ka anemia, ka hānau hānau haʻahaʻa a me nā kīnā neural tube.
He aha e ʻai ai no kahi hāpai hāpai olakino
I ka papa ma lalo nā wikamina a me nā minelala nui e pono ai no ka ulu ʻana o ka fetal a me kahi hāpai hāpai olakino, he aha kou pono i kēlā me kēia lā, a he aha nā pilikia e ala aʻe inā he hemahema:
| Nutrients | Kumuwaiwai ʻai | Paipai ʻia i ka mahele lāʻau o kēlā me kēia lā | Nā pilikia ma muli o ka nele |
| ʻO ka Vitamin B9 (waikawa folic) | Spinach, broccoli, cabbage, asparagus, parsley, brussels sprouts, pīni, ʻōmato. | 600 mcg / lā | Spina bifida, ulu retardation, neural development problems, hoʻohaʻahaʻa hānau kaupaona ʻana, placental detachment. |
| ʻO ka Vitamin B12 (cobalamin) | I ka hihia ovolactovegetarians hiki ke ʻai i nā huahana waiū, nā hua manu a me nā meaʻai paʻa. I ka hihia o kahi vegetarian koʻikoʻi, pono paha ka supplementation. | 2.6 mcg / lā | Ka hoʻohaʻahaʻa ulu ʻana, kaupaona hānau haʻahaʻa, anemia, nā maʻi neurological. |
| Wikamina D | I ka hihia ovolactovegetarian hiki ke ʻai i nā huahana waiū paʻa paʻa a me nā hua manu. I ka hihia o kahi vegetarian koʻikoʻi, pono paha ka supplementation. | 10 mcg / lā | ʻO Osteomalacia en la madre i ka wā o ka hānau ʻana, kaupaona hānau haʻahaʻa, hypocalcemia neonatal a me hypoplasia enamel. |
| Kalipuna | I ka hihia ovolactovegetarian hiki ke ʻai i nā huahana waiū. I ke ʻano o kahi mea ʻai pono ʻole hiki iā ʻoe ke ʻai i nā mea kanu ʻeleʻele, sesame, nā ʻanoʻano sesame, nā nati a i nā peanuts paha. | 1000 mg / lā | Hoʻolālā ʻia ka hoʻomohala fetal a me ka hanu kiʻekiʻe o ka makuahine. |
| Mea hao | Hiki ke hoʻokō ʻia me nā mea kanu e like me ka pī, ka pī, nā pīpī, nā hua (ovolactovegetarian), nā cereal paʻa, nā berena palaoa, nā lau lau ʻōmaʻomaʻo. He mea nui e hoʻopau i nā meaʻai i loko o ka wikamina C e makemake ai i ka omo ʻana o ka hao ma ka pae ʻōpū. | 30 mg / lā | ʻO ka anemia, ka hānau mua ʻole a hoʻopaneʻe i ka ulu ʻana o ka ulu fetal. |
| Kiniki | Loaʻa ka hapanui i nā pīni, a me nā hua nut Brazil. | 15 mg / lā | ʻO ke kaumaha hānau haʻahaʻa, hypertension makuahine, hoʻonui i ka makaʻu o ka make i ka hānau hou. |
| Omega 3 | ʻO ka aila flaxseed, nā hua flaxseed, avocado, aila puʻupaʻa aila puʻupaʻa, nā nati, chia a me nā hua maloʻo ma ka laulā. | 1400 mg / lā | Hoʻopili ʻia me ka hoʻonui ʻana o ka hoʻēmi uterine a me ka lawe manawa ʻole. |
He mea nui nō hoʻi e hōʻemi i ka ʻai o ka paʻakai a me nā huahana ʻoihana i waiwai i ka sodium e makemake ai i ka lawe ʻana o ka calcium i ka ʻōpū a pale i ka paʻa ʻana o ka wai i ke kino.
E nānā i ka wikiō aʻe no nā ʻōlelo aʻoaʻo hou aʻe mai ke kaukaʻi:
I ka manawa e hoʻonui ai
Hiki ke loli ke koi o kēlā me kēia lā no kēia mau wikamina a me nā minelala ma muli o ka hemahema o ka meaʻai a ka wahine hāpai. No laila he mea nui e hele i ke kauka e hana i nā hoʻokolohua keʻena hoʻokolohua e nānā inā loaʻa ka lawa ʻole o ka meaʻai.
Eia nō naʻe, i ka hapanui o nā hihia, hiki i ke kauka ke koi i ka supplementation o kēia mau wikamina e pale ai i nā hemahema o ka meaʻai i ka wā e hiki mai ana.
Nā ʻōlelo aʻoaʻo no ka hāpai hāpai olakino
He mea nui e mālama i ka papaʻai kaulike a me nā ʻano like ʻole e ʻae iā ʻoe e loaʻa nā meaola āpau e pono ai no ka hāpai keiki olakino, ʻo kekahi ʻōlelo aʻoaʻo:
- E hoʻomaʻamaʻa i kekahi hana hoʻoikaika kino i nā manawa maʻamau a me nā haʻahaʻa haʻahaʻa a kaulike paha, e like me ka hele wāwae ʻana a hana ʻana paha i nā aerobics wai;
- Pau ka 2 L a ʻoi paha wai i kēlā me kēia lā;
- E ʻai i 3 mau meaʻai nui a me 2-3 mau meaʻai māmā hou aʻe;
- Palena i ka ʻai kope i 2-3 mau kīʻaha i ka lā, no ka mea, he stimulant ia e hele ma waena o ka placenta;
- Kaohi i ke kaupaona, kūpono e kau i ke kaupaona 0.5 kg i kēlā me kēia pule;
- Pale i ka ʻai ʻana o nā meaʻono;
- Hōʻalo i ka ʻai ʻana i nā paʻi waiū e like me brie, camembert, roquefort a me nā meaʻai vegetarian, no ka mea, he listeria paha kā lākou.
- Hōʻalo i ka ʻai ʻana o kekahi mau mea ulu kūlohelohe e like me ke kinamona a me ka rue. ʻIke i nā kī ʻī ʻaʻole lawe ka wahine hāpai;
- Mai ʻai i ka ʻalekole a me nā paka.
Hiki ke olakino kahi papaʻai mea ʻai i nā wā āpau o ke ola, e like me ka hāpai ʻana, akā he mea nui ka mālama ʻana me ka mea hānau a me ka mea hānai no ka mālama pono ʻana i ke olakino o ka pēpē a me ka makuahine.
E HōʻOia E Heluhelu
Hiki iā ʻoe ke lawe maʻamau i nā wahi a pau