ʻO ka papaʻai a ka wahine hāpai: Pehea e kau ʻole ai i ke kaumaha a hōʻoia i ke olakino o ka pēpē

Anter

• 1. ʻO ke kūʻokoʻa e ʻai i nā mea āpau, akā i ke kaulike
• 2. ʻAi i ka sāleta ma mua o ka pāʻina nui
• 3. Hōʻalo i ka paʻakai nui
• 4. Inu nui i nā wai
• 5. He aha e hana ai me ka ʻiʻini i nā mea momona
• 6. E loaʻa nā meaʻai māmā i ka lima

No ka mālama ʻana i ke kaupaona maikaʻi i ka hāpai ʻana, pono ʻoe e ʻai i kahi papaʻai i waiwai i ka fiber, protein a me nā hua. I kēia manawa, ʻaʻole pono ka wahine e ukali i kekahi papaʻai e lilo ka paona a ʻaʻole pono ka papaʻai i nā kaohi nui, akā pono ʻo ia e noho olakino a i nā manawa maʻamau i loaʻa i ka pēpē nā meaola a mālama mau i kona ulu ʻana i kahi ala kūpono.

No laila, pono ʻoe e pili i nā waiū waiū, yogurts a me nā pīkī wīwī, nā huaʻai, nā mea kanu a me nā ʻiʻo like ʻole, me ka nānā nui ʻana i ka maikaʻi o nā meaʻai, ʻaʻole i nā calorie. Aia ma lalo kahi papa inoa o nā ʻōlelo aʻoaʻo no ka mālama ʻana i ke kaumaha i ka wā hāpai.

1. ʻO ke kūʻokoʻa e ʻai i nā mea āpau, akā i ke kaulike

ʻO ka wahine hāpai nāna i mālama i kahi kaupaona kūpono kūpono no kēlā me kēia pae o ka hāpai ʻana e manaʻo ʻia ʻoi aku ka manuahi i nā koho meaʻai, akā e mālama ʻia ka maikaʻi o nā meaʻai. ʻAi ʻia nā meaʻai i kēlā me kēia 3h - 3: 30h, i nā mea liʻiliʻi a pono e waiwai i ka fiber, nā wikamina a me nā minelala.

No laila, pono i kekahi e koho no ka laiki palaunu, ka waiū skimmed a me nā huahana a me nā huaʻai momona i nā meaʻai nui a me nā meaʻai māmā. Hiki i nā ʻiʻo ʻulaʻula ke ʻāpana o ka papa kuhikuhi 2 a 3 mau manawa i ka pule, akā pono ʻoe e hōʻalo i nā meaʻai palai a me nā hoʻomākaukau momona loa, me ka bacon, sausage, salami a me ka sausage. E ʻike hou aʻe e pili ana i ka pehea e hoʻomaikaʻi ai ke olakino i ka ʻai kala.

2. ʻAi i ka sāleta ma mua o ka pāʻina nui

ʻO ka ʻai ʻana i ka saladi ma mua o ka papa nui o ka ʻaina awakea a me ka ʻaina awakea e kōkua ai i ka hōʻemi ʻana i ka nui o nā meaʻai i ʻai ʻia a me ka pale ʻana i ka hoʻonui ʻana o ka glycemia ma hope o ka pāʻina ʻana. Ma waho aʻe o ka waihoʻoluʻu ʻana, pono e hoʻokomo ka salakeke i nā lau ʻōmaʻomaʻo uliuli e like me kale, no ka mea waiwai lākou i ka waikawa folic i mea nui no ka hoʻomohala ʻana i ka ʻōnaehana nūhou o ka pēpē. He mea nui nō hoʻi e hoʻomanaʻo i nā mea ʻai e ʻai maka ʻia e holoi pono a hoʻomaʻemaʻe, a pono e hōʻalo i kēia ʻano salakeke ke ʻai i waho o ka home, no ka mea hiki ke hoʻohaumia ʻia a lilo i toxoplasmosis. E ʻike he aha nā meaʻai me ka pilikia o Toxoplasmosis.

3. Hōʻalo i ka paʻakai nui

Pono e hōʻalo i ka paʻakai ʻoi loa no laila ʻaʻole paʻa ka wai a me ka makaʻu o ka hoʻomohala ʻana i ke kiʻekiʻe, a hiki i nā pilikia i ka hāpai keiki e like me pre-eclampsia. Eia kekahi, ʻo nā loli hormonal i kū i ka wā o ka hāpai hāpai ke kumu o ka paʻa ʻana o ka wai, a ʻoi aku ka nui o ka mālama ʻana i ka paʻakai i kēia wā. No laila, e hoʻēmi kekahi i ka nui o ka paʻakai i hoʻohui ʻia e hoʻomākaukau i nā meaʻai, e hāʻawi ana i ka makemake i nā mea kanu ʻaʻala e like me ka kālika, ka pāhiri a me ka thyme, a me ka hōʻalo ʻana i nā huahana hana i waiwai i ka paʻakai, e like me nā meaʻai māmā a me nā meaʻai paʻahau. E ʻike i nā pilikia a me nā pilikia o pre-eclampsia.

4. Inu nui i nā wai

I ka wā hāpai ʻoi aku ka mea nui e hoʻonui i kāu lawe wai i 2.5 L i kēlā me kēia lā, ʻo ka wai hoʻi. Kōkua ka wai e hoʻoliʻiliʻi i ka paʻa ʻana o ka wai a pale i ka paʻa paʻa ʻana, a he mea nui ia no ka hemo ʻana i nā huahana mai ka metabolism o ka pēpē e pono e hoʻopau ʻia. Inu pū ka wahine hāpai i nā wai maoli a me nā kī ʻona ʻole, akā ʻaʻole koi ʻia kekahi mau tī i kēia wā, e like me ka boldo a me ke kī kinamona. E ʻike i kahi papa inoa piha o nā Teas i hiki ʻole i ka wahine hāpai ke lawe.

5. He aha e hana ai me ka ʻiʻini i nā mea momona

Ke hiki mai ka ʻiʻini i nā mea momona, pono ka hopena mua e hōʻalo iā ia a i ʻole e hoʻopunipuni iā ​​ia e ka ʻai ʻana i ka hua, no ka mea he mea hoʻomake ke kō a lilo i mea paʻakikī e pale aku i ka ʻiʻini. Eia nō naʻe, ke hiki ʻole i ka ʻiʻini i nā mea momona, pono i kekahi e koho ma kahi o 2 mau ʻāpana o ke kokoleka ʻeleʻele a ʻoi aku ka liʻiliʻi loa no nā mea ʻono momona. He mea nui nō hoʻi e hoʻomanaʻo ʻo ka manawa ʻoi loa e ʻai i nā mea momona ma hope o nā pāʻina nui, ke ʻai ʻia ka nui o ka salakeke, no ka mea e hoʻēmi kēia i ka hopena o ke kō kō.

6. E loaʻa nā meaʻai māmā i ka lima

ʻO ka loaʻa ʻana o nā meaʻai māmā i ka home a i loko o kāu ʻeke he mea pono ia no ka wā e ala aʻe ka ʻiʻina i ka meaʻai a i ʻole ke hele aku ʻoe a hiki mai ka manawa ʻai. Ma ka home, pono e loaʻa i ka yogurt momona momona, nā huaʻai like ʻole, nā pahū me ka ʻole o ka hoʻopihapiha ʻana, nā paʻi keʻokeʻo e like me ka ricotta a me ka berena a i ʻole ka toast wholemeal, ʻoiai i loko o ka ʻeke hiki iā ʻoe ke lawe i nā hua maloʻo, nā pī a me nā hua hua me ka ʻole o ka paʻakai e kinai i kou. ʻaʻole hiki ke hoʻopau ʻia ka wī ma ke ʻano he pāʻina piha loa.

No laila, ʻo nā wahine hāpai i loaʻa ka lawa kūpono o ke kaupaona pono e mālama i ka mālama me kā lākou papaʻai, me ka ʻole o nā kapu a me nā pāpā koʻikoʻi. Mālama kahi papaʻai olakino i ka loaʻa ʻana o ke kaupaona, e hāʻawi i nā mea pono e pono ai ka ulu ʻana o ka pēpē maikaʻi, mālama i ka makuahine a me ke keiki i ke olakino a kōkua i ka pohō kaumaha o ka wahine ma hope o ka hāpai ʻana. E ʻike i nā mea i pāpā ʻia i nā wahine hāpai.