I ka pili ʻana i ka meaʻai i ka wā hāpai, manaʻo ka hapa nui o ka poʻe i ka ʻai nui a meka loaʻa ʻana o ke kaupaona loaʻa kālā. ʻO ka ʻoiaʻiʻo, ʻaʻole ia a ʻaʻole pono… ʻO ka hāpai ʻana he manawa nani a kūikawā e hoʻomākaukau ai no ka hānau ʻana i kahi ola hou. I loko o kēia manawa, hoʻonui maoli ka calorie a me nā meaʻai e kākoʻo i ka ulu a me ka ulu ʻana o ka pēpē. He mea nui loa ka ʻai ʻana i nā meaʻai momona a maikaʻi hoʻi a pale aku i nā meaʻai e pōʻino ai ke pēpē. "Pehea ka meaʻai i ka wā hāpai?" "He aha ka mea e ʻai ai a he aha ka mea e pale aku ai?" I kēia manawa, e kamaʻilio mākou e pili ana i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka meaʻai i ka wā hāpai.
Nā Manaʻo Nutritional i ka wā hāpai
He mea maʻamau ka paona i ka wā hāpai. ʻO ka ʻoiaʻiʻo, ʻo ia ka hōʻailona maopopo loa e ulu ana ka pēpē. ʻO keʻano maʻamau, ponoʻoe eʻai i kahi liʻiliʻi ma mua o ka mea maʻamau. Eia naʻe, ʻo ka ʻai ʻana no ʻelua ʻaʻole ia he manaʻo e pālua ka lawelawe ʻana.
I ka wā hāpai, ʻoi aku ka maikaʻi o ke kino i ka lawe ʻana i nā meaʻai mai ka meaʻai. No laila, ʻaʻohe pono o nā calorie hou aʻe i nā mahina mua ʻekolu. Eia nō naʻe, ma kahi o 340 mau calorie ʻē aʻe i kēlā me kēia lā i ka lua o ka mahina a me 450 mau calorie ʻē aʻe i ke kolu o ka mahina e kākoʻo ai i ka ulu ʻana o ka pēpē.
Pono ʻoe e makaʻala i kāu koho meaʻai. ʻO ka ʻai ʻana i nā calorie he mea ʻino e like me ka ʻai ʻole ʻana. ʻAi nui i ka wā hāpai a ma hope o ke ola o ke pēpēobesity hoʻonui i ka pilikia. Pono ka nui o nā calorie, akā ʻoi aku ka nui o ke kumu o ke kaumaha. Hoʻonui kēia i ka loaʻa ʻana o ka maʻi diabetes i ka wā hāpai, i kapa ʻia ʻo gestational diabetes.
Ke kiʻekiʻe o ke kō koko i ka wā hāpai; hiki i ka pilikia o ka hāʻule ʻana, nā kīnā hānau a me nā pilikia ulu o ka lolo. Hoʻonui ʻia ka maʻi maʻi gestational i ke keiki i ka maʻi puʻuwai, ke koko kiʻekiʻe a i ʻole ka maʻi diabetes ma hope o ke ola.
ʻO ke kaumaha nui o ka makuahine he mea paʻakikī iā ia ke hoʻi i kona kaumaha kahiko ma hope o ka hānau ʻana o ke pēpē. Hoʻopilikia pū ia i ka hānau ʻana o kahi pēpē olakino i ka wā hāpai e hiki mai ana. No laila pehea e pono ai ka meaʻai i ka wā hāpai?
Pehea e pono ai ka meaʻai i ka wā hāpai?
1) E ʻai i ka protein keu
ʻO ka protein kahi meaʻai pono no ka meaʻai i ka wā hāpai. Pono ia no ka ulu pono ʻana o nā ʻōpū o ke pēpē, nā ʻiʻo a me ka placenta. Hoʻohana ʻia ia e kūkulu a mālama i nā ʻiʻo o ka makuahine, e like me nā ʻiʻo.
Pono ka protein i ka wā hāpai e hoʻonui ma kahi o 25 grams i kēlā me kēia lā, ʻoi aku hoʻi i ka hapa lua o ka hāpai ʻana. 'O ia ho'i, pono e 'ai i nā māhoe māhoe he 50 grams o ka protein i kēlā me kēia lā. Hoʻohana ʻia ka protein i loko o nā ʻiʻo e hānai i ke pēpē. ʻO ka ʻai ʻole i ka protein e hoʻopaneʻe i ka ulu ʻana o ke pēpē.
ʻO ka ʻiʻo i kēlā me kēia ʻai iʻaE ho'āʻo e ʻai i nā meaʻai protein kiʻekiʻe e like me nā hua manu a i ʻole ka waiū. ʻO nā meaʻai mea kanu e like me nā pīni, nā lentils, nā nati, a me nā ʻanoʻano he mau koho protein kiʻekiʻe.
2) E ʻai i ka nui o nā kalapona a me ka fiber
ʻO ka carbohydrate ke kumu o nā calorie o ke kino a ʻo ke kumu nui o ka ikehu o ke pēpē. He mea koʻikoʻi ka ʻai ʻana i ka carbohydrate i ka wā hāpai. Akā, e koho i nā ʻakipaʻa kūlohelohe maoli ma mua o nā ʻakika i hoʻomaʻemaʻe ʻia. ʻO nā kumu waiwai o nā carbohydrates; nā kīʻaha piha, nā legumes, nā huaʻai,huaʻai mākūhe waiu mea kanu.
He mea nui ka fiber i ka wā hāpai. ʻO kēia no ka mea kōkua ia e hōʻemi i ka ʻai, hoʻopaʻa i ke kō koko a hoʻemi i ka constipation i hana ʻia i kēia wā.
3) E ʻai i nā momona maikaʻi
Pono ka momona no ka pēpē e ulu ana no ka mea kōkua ia i ka ulu ʻana o ka lolo a me ka maka. ʻO nā momona omega-3, ʻoi aku ka maikaʻi o ka waika docosahexaenoic (DHA) no ka ulu ʻana o ka lolo o ka pēpē. Manaʻo ʻia e lawe nā wahine hāpai i ka liʻiliʻi o 200 mg o DHA, ʻoi aku hoʻi i ke kolu o ka trimester. Hiki iā ʻoe ke hāʻawi maʻalahi i kēia nui ma ka ʻai ʻana i 150 g o ka iʻa ʻaila i kēlā me kēia pule.
4) Loaʻa i ka hao a me ka huaora B12
me ka haoHe mineral ia e pono ai no ka lawe ʻana i ka oxygen i nā cell o ka makuahine a me ka pēpē e ulu ana.Huaola B12Pono ia no ka hana ʻana i nā ʻāpana koko ʻulaʻula a he mea nui ia no ka hana o ka ʻōnaehana nerve. I ka wā hāpai, piʻi ka nui o ke koko, kahi e hoʻonui ai i ka nui o ka hao a me ka huaora B12 āu e pono ai e ʻai i kēlā me kēia lā.
ʻO ka nele o kēia mau meaʻai i loko o nā makuahine hāpai e luhi lākou a hoʻonui i ka pilikia o ka loaʻa ʻana o nā maʻi. I ka wā hāpai, piʻi ka nui o ka hao i kēlā me kēia lā ma waena o 18 a 27 mg, aʻo ka nui o ka mea e pono ai no ka vitamin B12 e piʻi mai 2.4 a 2.6 mcg i kēlā me kēia lā. ʻO ka ʻiʻo, nā hua manu, nā iʻa a me nā iʻa iʻa he nui ka nui o kēia mau meaʻai ʻelua.
5) Loaʻa i ka nui o ka folate
ʻO ka folate kahi huaʻai e pono ai no ka ulu ʻana o ka cell, ka hoʻomohala ʻana o ka ʻōnaehana nerve a me ka hana DNA. Hāʻawi ia i ke kūkulu ʻana i nā ʻulaʻula ʻulaʻula, i hoʻohana ʻia e lawe i ka oxygen i nā ʻāpana.
ʻAʻole lawa ka folateanemia hiki ke kumu. Hoʻonui pū ia i ka pilikia o ka hānau mua ʻana a i ʻole nā pōʻino hānau. I ka wā o ka hāpai ʻana, piʻi ka nui o ka folate ma waena o 0.4-0.6 mg i kēlā me kēia lā. ʻO nā meaʻai momona i ka folate he legumes, lau ʻeleʻele lau a me ka hua palaoa.
6) Loaʻa i ka nui o ka choline
KolinHe meaʻai pono ia no nā kaʻina hana he nui i loko o ke kino, e like me ka ulu ʻana o ka lolo o ka pēpē. Inā haʻahaʻa ka ʻai ʻana i ka choline me ka ʻai ʻole i ka wā hāpai, piʻi ka pilikia o ka hānau ʻana. Hoʻonui ka koi no kēia meaʻai mai 425 mg a i 450 mg i kēlā me kēia lā i ka wā hāpai. ʻO nā kumu maikaʻi o ka choline ka hua, ka waiū, a me ka pīni.
Homekalipuna i ka manawa likeVitamin D Pono ia no ka hoʻokumu ʻana i nā niho ikaika a me nā iwi. ʻAʻole e piʻi aʻe ka calcium a me ka vitamina D i ka wā hāpai, akā he mea nui ka lawa ʻana. E ho'āʻo e loaʻa i 1000 mg o ka calcium a me 600 IU (15 mcg) o ka huaʻai D i kēlā me kēia lā. He mea nui loa ia i ke kolu o ka trimester, ke ulu ka iwi a me ka niho.
Inā ʻaʻole ʻoe e hana i kēia, e loaʻa i ka pēpē ka calcium mai nā iwi o ka makuahine. Hoʻonui kēia i ka maʻi o ka makuahine ma hope o ke ola. I mea e loaʻa ai ka nui o ka calcium i ka wā ʻai i ka wā hāpai, nā huahana waiu a mewai puna E ʻai i nā meaʻai waiwai calcium e like me
8) E inu nui i ka wai
He mea nui ka inu wai no ka hapai maikai. ʻO ka inu ʻana i ka wai e pale ai i ka constipation a kōkua i ka hoʻopau ʻana i nā huahana ʻōpala. No laila, ʻoi aku ka maʻalahi o ka holoi ʻana ma o nā puʻupaʻa. ʻO ka inu wai i manaʻo ʻia i ka wā hāpai ʻana he 10 mau aniani (2,3 lita) i kēlā me kēia lā.
He aha ka meaʻai i ka wā hāpai?
He mea nui ka meaʻai olakino i ka wā hāpai. I kēia manawa, pono ke kino i nā meaʻai hou, nā huaora a me nā minela. ʻO ka ʻai a ka makuahine maikaʻi i ka wā hāpai e pale pū ai i ke olakino o ke pēpē. No laila he aha ka meaʻai i ka wā hāpai?
Nā huahana huahana
I ka wā hāpai, pono e ʻai i ka protein a me ka calcium keu no ka hoʻokō ʻana i nā pono o ka pēpē e ulu ana. ʻO ka waiū ka meaʻai maikaʻi loa o ka calcium.
YogurtHe mea pono no na wahine hapai. Loaʻa iā ia ka calcium ma mua o nā huahana waiu ʻē aʻe. Kākoʻo i ke olakino digestive ma kekahi mau ʻanoprobiotic Aia nā hua bacteria.
lāʻau ikiʻai wale
ma keia huilentil,peas,mohihi,chickpea,soybean vepeanut loaa. ʻO nā legumes e kū nei i ka meaʻai i ka wā hāpai ʻana he kumu ia o nā mea kanu, fiber, protein, hao, folate (B9) a me ka calcium e pono ai ke kino.
Salemona
He waiwai nui ka Salmon i nā ʻakika momona omega 3. ʻO ia kekahi o nā meaʻai e ʻai ai i ka wā hāpai. Pono nā wāhine hāpai e loaʻa i ka omega-3 lawa. Loaʻa ka Omega 3 fatty acids i ka nui o ka iʻa. Kōkua ia i ka hana ʻana i ka lolo a me nā maka o ka pēpē i loko o ka ʻōpū. ʻO nā wahine hāpai e ʻai i ka iʻa ʻaila 2-3 mau manawa i ka pule e lawa ka omega 3.
SalemonaʻO ia kekahi o nā kumu maoli o ka vitamina D, i loaʻa i nā meaʻai liʻiliʻi loa. He mea nui ia no nā kaʻina hana he nui i loko o ke kino, e like me ke olakino o ka iwi a me ka hana immune.
hua
huaHe meaʻai olakino e loaʻa ana i nā meaʻai āpau e pono ai. ʻO ia ke kumu o nā wāhine hāpaipono ma ka papa inoa.
Loaʻa i ka hua nui he 77 calories a he kumu kiʻekiʻe o ka protein a me ka momona. Hāʻawi pū ia i nā huaora a me nā minela he nui. He kumu nui ia o ka choline. KolinPono ia no ka ulu ʻana o ka lolo a me nā kaʻina hana he nui. ʻO ka lawe haʻahaʻa ʻana i ka choline i ka wā hāpai e hoʻonui ai i ka pilikia o ka neural tube defects a me ka emi ʻana o ka hana lolo o ka pēpē.
nā lau ʻōmaʻomaʻo
broccoli vespinach ʻO nā lau ʻōmaʻomaʻo ʻeleʻele, e like me kēia, aia ka hapa nui o nā meaʻai e pono ai i ka meaʻai hānai. ʻO kēia nā fiber, vitamina C, vitamina K, vitamina A, calcium, hao, folate a me ka pālolo. Eia kekahi, ua waiwai kēia mau greens i nā antioxidants. Loaʻa iā lākou nā pūhui mea kanu e pōmaikaʻi ai i ka ʻōnaehana pale a me ka digestion.
ʻiʻo wīwī
ʻO ka pipi a me ka moa nā kumu maikaʻi loa o ka protein kiʻekiʻe. Eia kekahi, ua waiwai kēia mau ʻiʻo i ka hao, choline a me nā huaora B ʻē aʻe. Pono ka ʻai ʻiʻo lean no ka meaʻai kūpono i ka wā hāpai.
Nā huaʻai
Loaʻa i nā huaʻai ka wai, nā ʻakika olakino, ka huaora C, ka fiber a me nā antioxidants. Loaʻa iā lākou ka nui o ka huaora C, e kōkua i ke kino e komo i ka hao. nā huaʻai e ʻai ai i ka wā hāpaiʻoi aku ka nui o ka vitamina C. He mea nui ka Vitamin C no ke ola kino o ka ili.
palaoa piha
ʻO nā kīʻaha holoʻokoʻa e kōkua i ka hoʻonui ʻana i ka pono calorie o nā wahine hāpai, ʻoi aku hoʻi i ka lua a me ke kolu trimesters. ʻOaka vequinoa ʻO nā cereals e like me kēia i waena o nā kīʻaha e ʻai ʻia i ka wā hāpai a hāʻawi i ka nui o ka protein. Eia kekahi, waiwai lākou i nā huaora B, fiber a me ka magnesium. ʻO kēia nā meaʻai a pau e pono ai nā wāhine hāpai.
avocado
avocado He hua ʻokoʻa ia no ka mea he nui nā ʻakika momona monounsaturated. Loaʻa pū kekahi i ka fiber, nā hua B (ʻoi aku ka folate), ka huaʻa K, ka pālolo, ke keleawe, ka huaora E a me ka huaʻa C.
ʻO nā ʻavokado kekahi o nā huaʻai e ʻai ai i ka wā hāpai, no ka mea he kiʻekiʻe lākou i nā momona olakino, folate, a me ka pālolo. ʻO nā momona maikaʻi o ka huaʻai e kōkua i ke kūkulu ʻana i ka ʻili, ka lolo, a me nā ʻiʻo o ke pēpē. Kāohi ka folate i nā pōʻino o ka paipu neural.
hua maloʻo
He kiʻekiʻe ia i nā calories, fiber, a me nā huaora a me nā minela like ʻole. He waiwai nā Prunes i ka fiber, potassium, vitamin K a me sorbitol. He laxative maoli ia a kōkua i ka hoʻopau ʻana i ka constipation. Nui nā lā i ka fiber, potassium, iron a me nā mea kanu. ʻO ka ʻai mau ʻana i nā lā i ke kolu o ka trimester e maʻalahi ka hoʻonui ʻana i ka ʻōpū.
ʻOiai hiki i nā hua maloʻo ke kōkua i ka hoʻonui ʻana i ka calorie a me ka ʻai meaʻai, ʻaʻole ʻōlelo ʻia ka ʻai ʻana ma mua o hoʻokahi lawelawe i ka manawa.
ʻO nā huaʻai maikaʻi loa i ka wā hāpai
ʻO ka ʻai nui ʻana i nā huaʻai hou i ka wā hāpai e mālama pono ai ka makuahine a me ka pēpē. Loaʻa i nā hua hou he nui nā huaora a me nā meaʻai a he kumu maikaʻi nō hoʻi ia o ka fiber.ʻO ka ʻai ʻana i nā huaʻai i kēlā me kēia lā i ka wā hāpai e hoʻemi ana i ka makemake kō a me ka hoʻonui ʻana i ka ʻai huaora. ʻO nā hua maikaʻi loa i ka wā hāpai;
apricots
vitamina A
Huaʻaila C
Vitamin E
kalipuna
me ka hao
potasiuma
beta carotene
phosphorus
apricotsʻO kēia mau meaʻai a pau i loko o ka pēpē e kōkua i ka ulu a me ka ulu o ka pēpē.me ka hao Kāohi ia i ka anemia a kōkua ka calcium i nā iwi ikaika a me nā niho.
alaniʻO ka Vitamin C, aia i loko o ka hua, kōkua i ka pale ʻana i ka pōʻino o nā cell a hoʻopaʻa i ka hao. Kāohi ʻo Folate i nā pōʻino neural tube e hiki ai ke hoʻopilikia i ka lolo a me ke kuamoʻo i ka pēpē. No nā makuahine, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka ʻalani liʻiliʻi i ka lā.
ʻO ka loaʻa ʻana o ka fiber i ka meaʻai i ka wā hāpai e kōkua i ka hoʻopau ʻana i ka constipation, kahi hōʻailona maʻamau o ka hāpai ʻana. Pono ka Potassium no ke olakino o ka naʻau no ka makuahine a me ka pēpē. Hoʻoulu pū ia i ka hana hou ʻana o ke kelepona.
pomeraite
pomeraite hāʻawi i nā meaʻai nui i nā wahine hāpai:
ka huaora K
kalipuna
Folate
me ka hao
kumuʻiʻo
ʻO
ʻO ka pomegranate kahi kumu maikaʻi o ka ikehu a kōkua i ka pale ʻana i ka hemahema o ka hao me kona kiʻekiʻe o ka hao. Pono ka Vitamin K no ka mālama ʻana i nā iwi olakino. Hōʻike nā noiʻi ʻo ka inu ʻana i ka wai pomegerane i ka wā hāpai e kōkua i ka hōʻemi ʻana i ka pōʻino o ka placental.
Loaʻa i nā ʻavokado nā momona olakino e hāʻawi i ka ikehu a kōkua i ka pale ʻana i nā hemahema neural tube. Hoʻoikaika pū ia i nā pūnaewele kuleana no ka hana ʻana i ka ʻili a me nā ʻiʻo lolo o ke pēpē. Hiki i ka potassium i loko o nā avocados ke hōʻoluʻolu i nā ʻūhā wāwae maʻamau i ka wā hāpai, ʻoi aku hoʻi i ke kolu o ka trimester.
maia
Aia i loko o ka maiʻa nā meaʻai penei:
Huaʻaila C
potasiuma
Huaola B6
ʻO
maiaʻO ka nui o ka fiber i loko o ka palaoa e kōkua i ka hoʻopau ʻana i ka constipation i ka wā hāpai. Hoʻopau ka Vitamin B6 i ka nausea a me ka luaʻi i ka wā hāpai mua.
hua waina
ʻO ka ʻai ʻana i ka nui o nā hua waina e hāʻawi i nā wahine hāpai me kēia mau meaʻai:
Huaʻaila C
ka huaora K
Folate
Nā Antioxidant
ʻO
ʻakika organik
Pectin
Loaʻa i nā hua waina nā antioxidants e hoʻoikaika i ka immune e like me nā flavonols, tannins, linalool, anthocyanins a me geraniol e pale ai i nā maʻi.
Nā hua hua
Huaʻaila C
nā kalapona olakino
Nā Antioxidant
ʻO
ʻO nā hua Berry, ka inoa maʻamau o nā huaʻai e like me ka blueberries, raspberries, blackberries, strawberries, he nui ka wai. Huaʻaila Chao haoHe aha ke kōkua a hoʻoikaika i ka ʻōnaehana pale o ke kino.
Mele
Mele, Loaʻa nā meaʻai e hoʻokō i nā pono o ka pēpē e ulu ana:
vitamina A
Huaʻaila C
ʻO
potasiuma
Ua ʻike kekahi haʻawina ʻo ka ʻai ʻana i ka ʻāpala i ka wā hāpai ʻana hiki ke hoʻemi i ka ulu ʻana o ka pēpē i ka hānō a me nā allergies i ka manawa.
Loaʻa i nā hua maloʻo nā meaʻai like me nā hua hou. No laila, hiki i nā wāhine hāpai ke loaʻa nā huaora a me nā minela e pono ai lākou ma ka ʻai ʻana i nā hua maloʻo, ʻoi aku ka liʻiliʻi ma mua o ka nui like o nā hua hou.
Akā, e hoʻomanaʻo i ka nui o ke kō i loko o nā hua maloʻo a ʻaʻole i loaʻa ka wai o nā hua hou. Pono nā wāhine hāpai e ʻai wale i nā hua maloʻo ma ka liʻiliʻi a pale i nā hua candied.
Limon
Nui nā wāhine i ka pilikia o ka digestive i ka wā hāpai. Kōkua ʻo Lemon i ka ʻai ʻana. Kāohi pū ia i ka maʻi kakahiaka.
kiwi
kiwiʻO ia kekahi o nā huaʻai pono e ʻai i ka wā hāpai no ka hiamoe maikaʻi. He maikaʻi nō hoʻi nā hua no ka puʻuwai. No laila, ʻaʻole pono e haʻalele i ka ʻai ʻana i ka kiwi i ka wā hāpai. He maikaʻi ke kiwi no ka lolo a me ka ulu ʻana o ka naʻau.
watermelon
watermelon, He waiwai ia i ka wai a no laila e mālama i ke kino. ʻO kāna ʻai ʻana i ka wā hāpai ʻana ʻoi aku ka maikaʻi no ka mea e hōʻemi ana i ka ʻeha puʻuwai a hāʻawi i ka hōʻoluʻolu mai ka maʻi kakahiaka.
ʻEhia ka nui o nā huaʻai e ʻai ai i ka wā hāpai?
Manaʻo ʻia no nā wahine hāpai e ʻai ma kahi o ʻelima mau ʻāpana o nā huaʻai hou a me nā mea kanu i kēlā me kēia lā. Hiki ke ʻai ʻia nā huaʻai hou, hiki ke hoʻomaloʻo ʻia.
He aha nā hua ʻaʻole pono e ʻai ʻia i ka wā hāpai?
ʻAʻohe hua i ʻai ʻole ʻia e nā wahine hāpai. Eia naʻe, pono lākou e noʻonoʻo i ka nui o nā hua a lākou e ʻai ai. Pono e holoi pono i nā huaʻai ma mua o ka ʻai ʻana i mea e hoʻopau ai i nā pesticides a me nā hua bacteria e loaʻa i loko o nā hua.
He aha ka mea pono ʻole e ʻai i ka wā hāpai?
Aia kekahi mau meaʻai ʻaʻole pono ʻoe e ʻai i ka wā hāpai. No ka mea hiki iā lākou ke hōʻeha i ka makuahine a me ka pēpē. ʻO nā meaʻai pono ʻole ke ʻai ʻia i ka wā hāpai a me nā meaʻai pono e ʻai ʻia e like me kēia;
ʻO nā iʻa me nā pae mercury kiʻekiʻe
He mea ʻawaʻawa loa ka Mercury a loaʻa pinepine ʻia i loko o ka wai haumia. Hoʻokomo ʻia i ka nui, he mea ʻawaʻawa ia i ka ʻōnaehana nerve, ʻōnaehana pale a me nā puʻupaʻa. Ma muli o ka loaʻa ʻana i loko o nā wai haumia, hiki i nā iʻa nui e noho ana i ke kai ke hōʻiliʻili nui i ka mercury. No kēia kumu, ʻōlelo ʻia e kaupalena nā wahine hāpai i kā lākou ʻai ʻana i nā iʻa me nā pae mercury kiʻekiʻe. Loaʻa i nā pae kiʻekiʻe o ka mercury a ʻaʻole pono e ʻai ʻia i ka wā hāpaiʻo nā iʻa:
Mano
iʻa pahi kaua
ʻiʻo mōʻī
Tuna
Eia naʻe, pono e hoʻomaopopo ʻia ʻaʻole kiʻekiʻe nā iʻa a pau i ka mercury, akā i kekahi mau ʻano. He mea ola kino ka ʻai ʻana i ka iʻa haʻahaʻa mercury ma ke ʻano he ʻai i ka wā hāpai. Hiki ke ʻai ʻia kēia iʻa i 2 manawa i ka pule. ʻOi loa aku iʻa ʻailaHe waiwai ia i ka omega-3 fatty acids, he mea nui ia no ka pēpē.
Iʻa ʻaʻa ʻole a iʻa maka paha
ʻO kekahi o nā mea e pono ai ma luna o ka papa inoa o nā mea e ʻai ʻole ai i ka wā hāpai ʻo ia ka iʻa maka. ʻOi aku ka iʻa maka aiʻa iʻa, Hiki ke hana i kekahi mau ma'i. E like me Norovirus, Vibrio, Salmonella, Listeria a me nā parasites. Hoʻopilikia wale kekahi o kēia mau maʻi i ka makuahine a hoʻonāwaliwali iā ia. Hiki i nā maʻi ʻē aʻe ke hōʻeha nui i ka pēpē i hānau ʻole ʻia.
Hiki i nā wāhine hāpai ke maʻi i nā maʻi Listeria. Loaʻa kēia maʻi bacteria i ka lepo a me ka wai a i ʻole nā mea kanu. ʻO ka ʻai ʻana i nā iʻa maka e hoʻoneʻe ʻia kēia hua bacteria mai ka wai haumia. Hiki ke lawe ʻia ka Listeria i kahi pēpē i hānau ʻole ʻia ma o ka placenta, ʻoiai inā ʻaʻole hōʻike ka makuahine i nā hōʻailona o ka maʻi. Ke alakaʻi nei kēia i ka hānau mua ʻana, ka hāʻule ʻole, ka hānau ʻana a me nā pilikia olakino ʻē aʻe. No kēia kumu, ʻōlelo ʻia ʻaʻole ʻai nā wahine hāpai i ka iʻa maka a me ka iʻa.
ʻO ka ʻiʻo i hoʻomoʻa ʻia, ka ʻiʻo maka a me ka ʻiʻo i hana ʻia
Ke ʻai ʻoe i ka ʻiʻo ʻaʻole i kuke ʻia a i ʻole ka ʻiʻo maka, piʻi ka pilikia o ka maʻi mai nā ʻano bacteria a i ʻole nā palapala. ʻO kēia mau maʻi ʻo "Toxoplasma, E. coli, Listeria a me Salmonella". Hoʻoweliweli ka bacteria i ke olakino o ka pēpē i hānau ʻole ʻia. Hiki iā ia ke alakaʻi i nā maʻi neurological koʻikoʻi e like me ka hānau ʻana a i ʻole ka lohi o ka noʻonoʻo, ka makapō a me ka epilepsy.
Loaʻa kekahi mau hua bacteria ma ka ʻili o nā ʻāpana ʻiʻo, a hiki i nā mea ʻē aʻe ke noho i loko o ka ʻiʻo. No laila, pono e ʻai i ka ʻiʻo i hoʻomoʻa ʻia.
ʻAʻole e ʻai i ka wā hāpaime nā huahana ʻiʻo i hana ʻia. ʻAʻole pono e ʻai ʻia nā huahana Delicatessen e like me ka sausage a me ka salami. Hiki ke loaʻa ia ʻiʻo i ka maʻi bacteria like ʻole i ka wā e hana ai a mālama ʻia paha.
hua maka
Hiki ke hoʻopau ʻia nā hua maka e Salmonella. Loaʻa nā hōʻailona o ka maʻi Salmonella i ka makuahine wale nō.ke ahi,nausea, luaʻi, ʻōpū ʻōpū a mediarrhea ʻo ia kekahi o kēia mau hōʻailona.
Akā i nā hihia kakaʻikahi, hiki i ka maʻi ke hoʻoulu i ka ʻōpū o ka ʻōpū a hana i ka hānau mua ʻana a i ʻole ka hānau ʻana.
Hoʻolaha
offalHe kumu maikaʻi loa ia o kekahi mau meaʻai. ʻo kahi laʻana;me ka hao,Huaola B12,vitamina A vekeleawe. Eia nō naʻe, ʻo ka ʻai ʻana i ka nui o ka huaora A i hoʻokumu ʻia i nā holoholona kekahi o nā mea e nānā pono ai nā wahine hāpai.
Hiki iā ia ke hoʻopōʻino i ka huaora A a me nā pae keleawe kiʻekiʻe ʻē aʻe, hiki ke hoʻoulu i nā pōʻino kūlohelohe a me nā ʻawaʻawa o ka ate. No kēia kumu, ʻaʻole pono e hoʻopau pinepine ʻia ka offal ma mua o hoʻokahi manawa i ka pule.
caffeine
caffeineLoaʻa ia i loko o ke kofe, ke kī, nā mea inu ʻoluʻolu, a me ka koko. Pono e kaupalena ʻia ka nui o ka caffeine i ka wā hāpai ma lalo o 200 mg i kēlā me kēia lā a i ʻole 2-3 kīʻaha kofe.
Hoʻopili koke ʻia ka caffeine a hele maʻalahi i ka pēpē. ʻAʻole i loaʻa i nā pēpē i hānau ʻole ʻia ka enzyme nui e pono ai e hoʻololi i ka caffeine. ʻO ia ke kumu o ka hoʻohana nui ʻana i kahi pilikia.
meaʻai maka
ʻO nā meaʻai ʻino i ka wā hāpai ʻana kekahi mau mea kanu maka e like me ka radishes. Hiki ke hoʻopilikia ʻia kēia mau mea e ka maʻi Salmonella.
Nā meaʻai holoi ʻole ʻia
Hiki i ka ʻili o nā huaʻai a me nā mea kanu ʻole i holoi ʻia a i ʻole i ʻili ʻia ke hoʻopaʻa i nā ʻano bacteria a me nā parasites. ʻO kēia nā toxoplasma, E. coli, Salmonella a me Listeria a hele lākou ma ka lepo. Hiki i ka bacteria ke hoʻopōʻino i ka makuahine a me kāna pēpē i hānau ʻole ʻia.
ʻO kahi ʻano parasite weliweli loa i loaʻa ma nā huaʻai a me nā mea kanu ʻo toxoplasma. ʻO ka hapa nui o ka poʻe i loaʻa i ka parasite Toxoplasma ʻaʻohe hōʻailona; manaʻo kekahi e like me ka maʻi maʻi e mau ana no hoʻokahi mahina a ʻoi aku paha.
ʻO ka hapa nui o nā pēpē i loaʻa i ka Toxoplasma ʻaʻole hōʻike i nā hōʻailona ma ka hānau ʻana ʻoiai lākou i loko o ka ʻōpū. Eia naʻe, hiki ke hoʻomohala ʻia nā hōʻailona e like me ka makapō a i ʻole ke kīnā o ka naʻau i nā makahiki hope. ʻOiai e hāpai ana, he mea nui e hōʻemi i ka pilikia o ka maʻi ma o ka holoi pono ʻana, ʻili a kuke ʻana i nā huaʻai a me nā mea kanu.
ʻO ka waiū pasteurized, ka paʻakai a me ka wai
Loaʻa paha i ka waiu maka a me ka paʻakai unpasteurized kekahi mau bacteria ʻino e like me "Listeria, Salmonella, E. coli a me Campylobacter". Pela no ka wai unpasteurized, kahi i maʻi bacteria. ʻO kēia mau maʻi āpau he mea weliweli i ke ola o kahi pēpē i hānau ʻole ʻia.
ka waiʻona i
ʻO ka waiʻona kekahi o nā mea inu ʻino i ka wā hāpai. Paipai ʻia nā wahine hāpai e hoʻōki loa i ka inu ʻana, no ka mea, hoʻonui ia i ka pilikia o ka hāʻule ʻana a me ka hānau ʻana. Hiki i ka liʻiliʻi ke hoʻopilikia i ka ulu ʻana o ka lolo o ke pēpē.
nā meaʻai i hana ʻia
ʻO ka meaʻai i ka wā o ka hāpai ʻana he mea nui ka meaʻai olakino. Pono e loaʻa i ka nui o nā meaʻai e hoʻokō ai i nā pono o ka makuahine a me ka pēpē e ulu ana.
He haʻahaʻa nā meaʻai i hana ʻia. He kiʻekiʻe ia i nā calorie, ke kō, a me nā momona. ʻO ka mea ʻē aʻe, ʻo ka hoʻohui ʻia ʻana o ke kō i nā meaʻai e hoʻonui i ka pilikia o ka hoʻomohala ʻana i nā maʻi like ʻole, e like me ka maʻi diabetes type 2 a me ka maʻi puʻuwai. Hoʻonui ia i ke kaumaha. No kēia kumu, pono nā wahine hāpai e haʻalele i nā meaʻai i hoʻoponopono ʻia ʻaʻohe pono olakino a i ʻole ka pōʻino.
kekahi mau lāʻau kī
Pono e ʻalo ʻia kekahi mau mea kanu i ka wā hāpai ʻana no ka mea hiki iā lākou ke hoʻoulu i ke koko, e hoʻonui ai i ka pilikia o ka hāʻule ʻana. ʻO nā kīʻaha lāʻau i manaʻo ʻia he palekana loa i ka wā o ka hāpai ʻana, ʻo ia ka ginger, linden, peel alani, lemon balm. No ka palekana, mai inu i ʻelua a ʻekolu mau kīʻaha kīʻaha lāʻau i kēlā me kēia lā.
E hōʻuluʻulu;
He mea nui ka ʻai kaulike a me ke olakino i ka wā hāpai. ʻO ka mea āu e ʻai ai e pili pono i ke olakino a me ka ulu ʻana o ke pēpē. Ma muli o ka nui o nā calorie a me nā meaʻai e pono ai, pono nā wāhine hāpai eʻai i nā meaʻai kūpono e kōkua i ka hoʻokōʻana i kā lākou mau koi i kēlā me kēia lā.
He mea maʻamau ka loaʻa ʻana o ke kaumaha ma muli o ka meaʻai i ka wā hāpai. Akā, pono ia ma ke ʻano olakino. He mea nui kēia no ke olakino o ka pēpē a me ka makuahine.
