ʻO ka ʻoiaʻiʻo e pili ana i ka momona a me ka ʻelemakule

Anter

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Manaʻo pinepine mākou i ka nānā ʻana i ke ola holoʻokoʻa i kaʻai kaulike ko mākou koho maikaʻi loa. Akā e like me kahi noiʻi hou i paʻi ʻia ma ka Nā hana o ka National Academy of Science, ʻo ka hoʻoponopono ʻana i ka ratio o nā macronutrients a mākou e ʻai ai i ko mākou ola a pau ke kōkua i ka hoʻonui ʻana i ka momona a me ke ola.

I ke aʻo ʻana, kau nā kānaka noiʻi i nā iole he 858 ma kekahi o 25 mau ʻano mea ʻai like ʻole me nā pae protein, carb, momona a me nā helu calorie. I ʻumikūmālima mau mahina i loko o ke aʻo ʻana, ana lākou i nā ʻiole kāne a wahine hoʻi no kā lākou kūleʻa hānau. I nā kāne ʻelua, ua hoʻolōʻihi ʻia ka lōʻihi o ke ola ma kahi papa kiʻekiʻe-kalapona, protein haʻahaʻa, ʻoiai e hoʻonui ʻia ka hana hoʻohua ma nā protein kiʻekiʻe, nā ʻai momona.

He hou hou kēia noiʻi, akā manaʻo ka poʻe ʻepekema he papahana maikaʻi aʻe paha ia no ka kūleʻa hānau ma mua o nā mālama o kēia wā. "Ke hoʻolohi nei nā wahine i ka hānau keiki ʻana, piʻi ka noi no nā ʻenehana hānau kōkua," wahi a ka mea kākau noiʻi ʻo Kauka Samantha Solon-Biet mai ka Charles Perkins Center ma ke Kulanui o Sydney."Me nā haʻawina hou aʻe, hiki i nā wahine me ka subfertility e huli koke i nā ʻenehana IVF invasive, hiki ke hoʻomohala ʻia kahi hoʻolālā ʻē aʻe e hoʻololi i ka ratio o nā macronutrients meaʻai e hoʻomaikaʻi ai i ka ulu ʻana o ka wahine. nā hihia koʻikoʻi loa."

No ke kōkua ʻana iā mākou e hoʻokomo i ka meaʻai, ka ʻelemakule, a me ka momona i ke ʻano, ua kūkākūkā mākou i kekahi mau loea.

No ke aha ka protein no ka hāpai ʻana?

He mea kūpono ia e hoʻonui ai ka protein i ka momona, e like me ka mea ʻai meaʻai ʻo Jessica Marcus, R.D. "Pono ka protein i ka manaʻo i ka wā perinatal, no ka mea he mea pono ia no ke kūkulu ʻana i nā cell a me nā ʻiʻo a he mea koʻikoʻi i ka ulu ʻana o ka fetal," wehewehe ʻo ia. "ʻOiaʻiʻo, ʻo ka makuahine e ʻai ana i nā calorie kūpono akā ʻaʻole lawa ka protein hiki ke loaʻa i ka nui o ke kaumaha iā ia iho akā hoʻopau i kahi pēpē haʻahaʻa haʻahaʻa. ka ʻiʻo, ka waiu a me ka iʻa."

ʻOiai ʻoi aku ka nui o ka pono o ka protein i ka wā e hoʻāʻo nei ʻoe e hāpai, nui ka nui o kā mākou ʻike ʻole. "E ʻōlelo aku au i nā wahine ʻaʻole e hoʻomaka e ʻai i nā steaks 20 oz ʻekolu manawa i ka lā," wahi a Liz Weinandy, MPH, RD, LD, he meaʻai meaʻai ma waho ma The Ohio State University Wexner Medical Center nāna i uhi i ka heluna OB/GYN. "Inā makemake ka wahine e piʻi iki aʻe i ka ʻai ʻana i ka protein, maikaʻi ia-akā e nānā pono i ka ʻai ʻana i nā kumu wīwī ʻaʻole i hoʻohana ʻia. hua moa, he mau manawa o ka pule." (A e pale i kēia mau meaʻai 6 i hala ʻole i ka wā hāpai.)

Hiki i nā meaʻai a i ʻole nā ​​hui meaʻai ke hoʻonui i ka momona?

Wahi a Marcus lāua ʻo Weinandy, ʻoi aku ka maikaʻi o ka nānā ʻana i ke kaulike. He mea maʻalahi, akā ʻaʻole ka hapa nui o nā wahine. "ʻO nā meaʻai kanu e like me nā mea kanu hou, nā huaʻai, a me nā kīʻaha holoʻokoʻa ke kumu o ka meaʻai," wahi a Marcus. "Hāʻawi lākou i nā huaora prenatal āpau āpau, nā minerala, a me nā phytonutrients e like me ka folate no ka pale ʻana i nā hemahema neural tube, ka hao e hoʻomau i ka nui o ke koko, calcium no ka hoʻokumu ʻana i ka iwi a me ka hoʻoponopono wai, a me ka huaora C no ka ulu ʻana o ka niho a me ka iwi."

He mea maikaʻi paha ke kālele ʻana i nā momona kī. "ʻO nā huahana wai momona piha e like me ka waiū a me ka yogurt hiki ke hoʻonui i ka momona," wahi a Weinandy. "Ke kū'ē nei kēia i ka naʻauao maʻamau a me nā alakaʻi o kēia manawa e pono ai nā mea a pau, me nā wāhine e ho'āʻo nei e hāpai, eʻai i nā mea momona momona a momonaʻole paha.

ʻOiai ʻo ka noiʻi ʻana e pili ana i nā momona i ka wā mua a me ka noʻonoʻo ʻana, makemake paha ka poʻe e ʻimi nei e hāpai. "Inā hahai ka wahine i ka meaʻai olakino holoʻokoʻa, ʻelua a ʻekolu mau lawelawe ʻana i nā huahana waiu momona piha i ka lā he mea pono ke hoʻāʻo," wahi a Weinandy, nāna e ʻōlelo ʻaʻole e hana kēia inā ʻaʻole ʻoe e ʻai i ka meaʻai kaulike ʻole. . "Eia kekahi, hiki i nā momona maikaʻi ke kākoʻo i ka hāpai ʻana. ʻO ka mea nui, ʻo nā omega-3 i loaʻa i loko o nā avocados, iʻa momona, ʻaila ʻoliva, a me nā nati a me nā ʻanoʻano he hoʻomaka maikaʻi. " (E hoʻomaopopo maikaʻi i kēia mau Fertility Myths: Separating Fact from Fiction.)

ʻO ka meaʻai hou aku mea nui no ka ulu ʻana i ko kākou mau makahiki?

He mea nui e hoʻomanaʻo he kanaka hoʻokahi ka ulu ʻana, a he piʻi i nā wahi kūʻokoʻa no mākou āpau. "Ma hope o kēlā, ʻoi aku ka paʻakikī o ka hāpai ʻana," wahi a Marcus. "ʻO ka nui o kā mākou hana e mālama ai i ke kino olakino, ʻoi aku ka maikaʻi o ko mākou manawa. ʻOiai ʻaʻole hiki iā mākou ke hoʻomalu i ke kaʻina hana o ka wā kahiko, hiki iā mākou ke hoʻomalu i ka mea a mākou e ʻai ai a hāʻawi i ke kino i nā mea kūkulu hale kūpono e hana ai i nā cell a me nā ʻiʻo olakino, hoʻonohonoho i kahi kahua paʻa no ka hāpai ʻana i ka holomua."

Ma muli o ka emi ʻana o ka ulu ʻana i ko mākou mau makahiki, he mea koʻikoʻi ka hana ʻana i nā koho i kēlā me kēia lā ke nānā aku nā wahine e hānau keiki ma hope o ke ola. "ʻO nā mea a pau e pili ana i ke olakino he mea koʻikoʻi loa ia i ka ulu ʻana i ko mākou ulu ʻana," wahi a Weinandy. "ʻO ka hōʻoia ʻana i ka nui o ka hiamoe, ka hana maʻamau a me ka hoʻohaʻahaʻa ʻana i nā pae koʻikoʻi ma waho aʻe o ka ʻai ʻana i ka meaʻai kaulike a me ke olakino he mea nui i ko mākou olakino ma ke ʻano nui, no laila no ke aha lākou ʻaʻole no ka hāpai ʻana?"

Wahi a Weinandy, ʻo ka hoʻolālā maikaʻi loa no ka hoʻomaikaʻi ʻana i ka ulu ʻana i nā makahiki hānau hānau kahiko ʻo ia ka hahai ʻana i kahi meaʻai olakino holoʻokoʻa. lauana. "Manaʻo wau e ʻimi mau ana mākou i kahi meaʻai a i ʻole nā ​​​​meaʻai e hoʻohui a lawe ʻia mai kā mākou meaʻai, akā nalo ka moku," wahi āna. "Makemake au i nā wahine o kēlā me kēia makahiki, a ʻoi aku ka poʻe e hoʻāʻo nei e hāpai, e nānā i ke kiʻi nui a ʻike pono e loaʻa ana lākou i ka nui o nā huaʻai a me nā mea kanu, ʻo ka hapa nui o nā kīʻaha piha, nā momona maikaʻi, a pēlā aku. ua kau ʻia ma luna o kahi protein e like me ka meaʻai hoʻokahi, i kēia hihia-e wili mākou i kā mākou huila me ka nui ʻole o ka hōʻike ʻana iā ia."

He aha kāu e hana ai kēia manawa?

Wahi a Marcus lāua ʻo Weinandy, eia nā ʻanuʻu i hiki i nā wahine hāpai mua ke hana:

• Hoʻopili i kahi ʻano meaʻai maikaʻi holoʻokoʻa me ka protein kūpono, ka nui o nā huaʻai a me nā lau ʻai, ʻo ka hapa nui o nā kīʻaha piha, nā legumes a me nā momona maikaʻi e like me nā mea i loaʻa i loko o ka iʻa, nati, avocados a me ka aila ʻoliva.

• E hōʻoia i ka ʻokoʻa o kāu meaʻai e pale aku ai i nā hemahema o ka huaora a me ka mineral, a ʻaʻole ʻoe e ʻai i nā meaʻai like i kēlā me kēia lā.

• E koho i nā meaʻai maʻamau a me nā meaʻai ma muli o ka protein, fiber, a me nā momona olakino, hiki ke kōkua i ka paʻa ʻana o ke kō koko. Kōkua kēia i ka hoʻopaʻa ʻana o ka pae o ka insulin, a hoʻomaka i ka nui o nā pae hormone olakino ma ke kino.

• Hiki ke kōkua i ka huaora prenatal e hoʻopiha i nā hakahaka meaʻai. E ho'āʻo i ka meaʻai no ka mea ʻoi aku ka maikaʻi o ka komo ʻana.

• He mea maikaʻi ke koho ʻana i nā meaʻai holoʻokoʻa a liʻiliʻi.

• E hoʻokomo i ka manawa e ʻai pono ai, no ka mea, ʻaʻole ia e pili wale i kou ulu ʻana akā i ka ulu ʻana o ke pēpē i loko o ka ʻōpū a ma hope o ka hānau ʻana.

• Mai hōʻeha ʻoe iā ʻoe iho no kāu ʻai. ʻAʻole hiki ke pale ʻia nā meaʻai "junk" liʻiliʻi a maikaʻi.

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