He olakino ka papaʻai Paleo i ka wā o ka hāpai ʻana?

Anter

• Nā pilikia o ka papa paleo ke hāpai
• Nā pilikia
  
• He aha ka papa paleo?
• Nā pono o kaʻai paleo
• Pono ʻoe e hoʻāʻo i ka papa paleo i ka wā hāpai?
• ʻO ka lawe lawe ʻana

I ka wā o ka hāpai ʻana, he mea nui e ʻai i ke olakino hiki ke hoʻomau i ka ikaika a hānai i kāu pēpē e ulu ana.

Ua lohe paha ʻoe e pili ana i ke keu pono o kaʻai paleo, a i ʻole ke ʻai ʻana i ke "ana o ke ana" ma o ka hahai ʻana i nā ʻano maʻamau o nā kūpuna hahai holoholona. Pili ka papa paleo i ka ʻoki ʻana i nā mea mahiʻai a mahi ʻia.

Inā hāpai ʻoe, he mea nui e kaupalena i ka meaʻai maikaʻi ʻole, e lawe i kāu mau huaora prenatal, a ʻai i nā ʻano ʻano meaʻai olakino. Akā hiki ʻole ke palekana ʻole e hoʻomaka i kahi papaʻai palena i ka wā āu e manaʻo nei. Ke hoʻopau loa nei i nā kumuwaiwai waiū a me nā wai huaʻohuhu e like me nā hua, no ka laʻana, maluhia paha no kāu pēpē.

Eia ke kumu e makemake ai ʻoe e kāohi i ka hele ʻana i ka paleo a hiki i ka wā ma hope o ka hāpai ʻana.

Nā pilikia o ka papa paleo ke hāpai

Loaʻa ka noiʻi liʻiliʻi e pili ana i nā pilikia kikoʻī a me nā pono o ka paleoʻai a me ka hāpai keiki.

Akā aia kekahi mau noiʻi e pili ana i nā wahine hāpai e ʻai ana i nā protein kiʻekiʻe, nā papa ʻaʻaha haʻahaʻa. ʻO kēia kekahi o nā loina kumu like a kekahi ma ka papa paleo e ukali ai.

Ua ʻike ʻia kahi noiʻi i paʻi ʻia i loko o ka puke pai Hypertension ʻo nā wahine i hoʻonui i kā lākou ʻai ʻana i ka ʻiʻo a me nā iʻa i ka wā o ka hāpai hope ʻana ua hānau he keiki nāna i hōʻike i ke kahe o ke kahe o ke systolic kiʻekiʻe ma hope o ke ola.

Ua ʻike ʻia kekahi mau noiʻi ʻē aʻe e pili ana ka ʻai ʻana i ka nui o ka ʻiʻo ʻulaʻula a me nā helu haʻahaʻa o nā waihā i ka wā o ka hāpai ʻana me ka hoʻoliʻiliʻi o ka ulu ʻana o ka fetal a me ke kaumaha o ka hānau hānau ma ka wā hānau. Hiki paha iā ia ke hoʻonui i ka huna kortisol i ka pane ʻana i ke koʻikoʻi psychological ke hiki i ka pēpē i ka wā makua.

ʻO kahi memo maikaʻi e pili ana i ka papa paleo ʻaʻole ia e paipai iā ʻoe e hoʻopau loa i nā kāhāhā. Hiki iā ʻoe ke ʻai i nā hua a me nā mea kanu, me nā starchy e like me ka ʻuala, ma ke ʻāpana o ka hoʻolālā. Paipai ia i ka ʻai ʻana i nā momona momona a me nā ʻiʻo holoholona hānai hānai. Inā ʻoe e ukali nei i ka papa paleo i ka wā hāpai, hiki iā ʻoe ke hōʻemi i nā pilikia e pili ana i nā papa protein kiʻekiʻe ma ke koho ʻana i nā ʻoki momona o kaʻiʻo. Paipai pū ʻia ʻoe e inu i ka wai he nui. He mea nui e noho hydrated i ka wā hāpai.

Pono nā noiʻi hou e loiloi i nā hopena olakino pōkole a me ka wā lōʻihi o kaʻai paleo i nā wahine hāpai a me kā lākou pēpē.

Inā ʻoe e hāhai nei i ka prepa ʻo kaʻai paleo, e nīnau i kāu kauka inā palekana iā ʻoe e hoʻomau.

Nā pilikia

• ʻO ka hoʻonui ʻana i kaʻiʻo a me ka iʻa i ka wā o ka hāpai hope hiki ke hoʻonui i ke kahe o ke systolic kiʻekiʻe i nā keiki ma hope o ke ola.
• ʻO nā nui o nā protein protein holoholona a me nā helu haʻahaʻa o nā waihā i ka wā o ka hāpai ʻana e pili ana me ka hoʻoemi ʻana o ka ulu a me ka haʻahaʻa hānau.

He aha ka papa paleo?

Ma hope o kaʻai paleo ʻo ia hoʻi ke hoʻohālikelike ʻana i ka ʻai a nā mea ʻohi holoholona i ka wā Paleolithic, ma kahi o 2.5 miliona a 10,000 mau makahiki i hala. I mea e maopopo ai, ʻaʻohe hale kūʻai i kēlā manawa. Hilinaʻi ka papaʻai i ka mea i loaʻa ma mua o ka mahiʻai a me ka hana ʻana i ka meaʻai. Hoʻololi iki ka papa inoa ʻai ʻae ʻia i ke kumu.

ʻO nā meaʻai paleo kumu:

• ʻiʻo wiwi
• huaʻai
• iʻa
• nā mea kanu, me nā tubers starchy a me nā aʻa
• nā nati a me nā hua

Ma ka papa paleo, e hōʻalo mau ʻoe i nā meaʻai i hana ʻia. ʻO nā meaʻai ʻē aʻe e hōʻalo ai i ka papaʻai paleo:

• palaoa
• legume
• huahana waiū
• kō kō
• paʻakai
• uala keʻokeʻo

Nā pono o kaʻai paleo

Inā ʻaʻole ʻoe hāpai, hiki i nā pōmaikaʻi o ka papa paleo ke hoʻopili pū.

• hoʻemi i ka pehu
• Kaumaha emi
• hoʻomaikaʻi i ke ahonui glucose
• hoʻonui i ka mana o ka makemake

ʻOiai he maikaʻi paha kekahi o kēia mau mea, ʻo ka ʻai ʻana e hōʻemi i ke kaumaha i ka wā o ka hāpai ʻana he mea weliweli ia, e like me ka American Pregnancy Association. Inā ʻoe ma ke kaupaona olakino ma mua o ka hāpai ʻana, makemake ʻoe e loaʻa 25-35 paona i loko o nā mahina eiwa e hiki mai ana. Pono ʻoe e loaʻa hou aʻe a i ʻole liʻiliʻi, e hilinaʻi ana inā ʻoi aku kou kaumaha, obesity, a underweight paha ma mua o ka hāpai ʻana.

ʻO ka Carbohidates kekahi kumu waiwai o ka ikehu i ka wā hāpai. Pono nā wahine hāpai he 6 a 11 mau ʻāpana o nā haʻuki i kēlā me kēia lā. Hāʻawi lākou iā ʻoe me ka ikehu e pono ai, ke hāʻawi nei:

• puluniu
• hao
• B wikamina
• nā ʻano minelala

ʻO kahi ʻokoʻa i nā koi ʻākoʻakoʻa i ka wā hāpai inā inā ua ʻike ʻia ʻoe me ka maʻi diabetes. E kamaʻilio me kāu kauka e pili ana i nā ala e mālama ai i kāu papaʻai a mālama i kāu kō kō.

Pono ʻoe e hoʻāʻo i ka papa paleo i ka wā hāpai?

Pono e noiʻi hou e nānā i nā pōʻino a me nā pōmaikaʻi o kaʻai paleo i ka wā hāpai. Akā hoʻokūkū ka poʻe loea i ke koʻikoʻi o ka ʻai ʻana i nā meaʻai like ʻole a hiki i kou lawe ʻana.

Ma kahi o ka ukali ʻana i ka papaʻai kapu, e hoʻāʻo e ʻai i nā ʻano mea olakino like ʻole mai nā pūʻulu meaʻai maʻamau i kēlā me kēia pāʻina. ʻO nā pūʻulu meaʻai maʻamau nā:

• nā polokina a me nā legume
• palaoa
• nā huaʻai
• nā mea kanu
• ka waiū, a i ʻole nā ​​mea koho kalipona waiwai waiwai calcium
• momona momona

Me ka ʻiʻini nui o ka hāpai ʻana, e hoʻāʻo e kaupalena i ka meaʻai maikaʻi ʻole, ka meaʻai wikiwiki, a me nā mea ʻono e like me ka hiki.

E pōmaikaʻi ʻoe a me kāu pēpē mai ka papaʻai olakino e hoʻopili pū ana me:

• protein
• kalipuna
• ʻākoʻakoʻa
• momona momona
• nā wikamina a me nā minelala
• hao
• waikawa folic

He mea nui nā Carbohidrat i ka wā hāpai. Hāʻawi lākou iā ʻoe me ka ikehu e pono ai a hāʻawi iā ʻoe i nā wikamina, nā minelala, a me ka fiber.

Hoʻololi i nā carbs i hana ʻia me:

• palaoa-palaoa piha, pasta, a me ka palaoa
• nā pīni a me nā legume ʻē aʻe
• kaʻuala a me nā mea kanu starchy ʻē aʻe
• raiki ʻeleʻele, quinoa, a me nā ʻano hua ʻē aʻe
• huaʻai

Hiki i nā huahana waiū kekahi mea nui o ka papa hāpai hāpai olakino. Hāʻawi lākou i kou kino me ka calcium, kahi a kāu pēpē e pono ai e hoʻomohala pono i kā lākou iwi a me nā niho. Inā he lactose-intolerant ʻoe, e loaʻa i kahi maʻi maʻi o ka waiū, a i ʻole e koho ʻole e ʻai i ka waiū, pono ʻoe e ʻai i nā meaʻai momona-momona i kēlā me kēia lā e like me nā legume, kale, sardine me nā iwi, broccoli, a me nā lau uliuli. Inā hopohopo ʻoe ʻaʻole lawa kāu calcium, e kamaʻilio me kāu kauka e pili ana i kahi palekana palekana.

ʻO ka lawe lawe ʻana

Inā makemake ʻoe e hāhai i ka papaʻai style paleo i ka wā hāpai, koho i nā momona momona a me nā iʻa, e hoʻonui i nā momona mea kanu, a hoʻopau i nā lau aʻa i kēlā me kēia lā e hōʻemi i ka makaʻu o ka ʻai ʻana i ka protein. Hoʻohui pū i nā legume, hiki ke kōkua iā ʻoe e hōʻea i kāu koi folate i ka wā hāpai. E hōʻoia e lawe i ka wikamina prenatal i kēlā me kēia lā.

Ma kahi o ka ukali ʻana i ka papaʻai koʻikoʻi e like me ka paleo i ka wā hāpai, e ʻimi e ʻai i nā ʻano mea olakino, nā meaʻai āpau i kēlā me kēia pāʻina a pale i ka papaʻai protein kiʻekiʻe. Hoʻololi i kāu mau hua maikaʻi i hoʻomaʻemaʻe ʻia me nā mana o ka palaoa holoʻokoʻa, a kaohi i nā mea inu kō a me nā meaʻai māmā. Inu i ka wai he nui e noho hydrated. E kamaʻilio me kāu kauka a me ka mea hānai e pili ana i kāu pono o kaʻai a me nā koi no kēlā me kēia trimester.