He aha ka meaʻino a he mea maikaʻi no nā wāhine hāpai

I ka wā o ka hānauʻana, he nui nā wāhine e kānalua nei i nā meaʻai e pono ai lākou a me nā meaʻino. Me kēia nīnau e pono e maopopo maopopo.

No laila, he aha nā meaʻino a he aha ka maikaʻi no nā wāhine hāpai.

- Nā hua o Flour.

ʻO kēia ka punawai maikaʻi loa o nā'ōʻahu. Ka palaoa mai ka palaoa o ka'ōlili'ākī, kahi kīkī maloʻo, kūkani, muesli - ua waiwai kēia mau hua i ka fiber.

ʻAʻole pono eʻai i ka nui o ka palaoa, ka palaoa mai ka palaoa o kaʻoihana kiʻekiʻe loa.

- Nā huahana meaʻai.

ʻO kaʻai kahi o nā kumu nui o nā pilikino holoholona no nā wāhine hāpai. E makemake i nāʻano momona momona o ka meli, ka moa (kaʻili wale), ka pipi, ka līpī. ʻOi ka mea maikaʻi ke kukeʻana i kahi meaʻai, kahi aila a me kaʻai.

E mālama i kaʻiʻo momona, ka hoʻohanaʻana i nā sausage, nā kuihi a me nā meaʻai i hoʻopiliʻia i ka hapalua o nā meaʻai, me nā mea kūpono i hanaʻia. Mai hoʻolapalapa aʻai i ke kehā shish a me ka pua.

- Hulu a me nā hupa.

Pono e hoʻokomo i kaʻaʻai ma ka papaʻaina awakea o ka wahine hāpai. Heʻoi aku ka maikaʻi ke kukeʻana i ka'ōpala ma ke kahe lua. ʻO ka mea'ūpī meaʻai, nā puakoleko, ka pīpī, ka borsch, ka hupa he mea maikaʻi. Mai hoʻohana pinepine i ka moa moa a me ka'ōpala o kaʻiʻo.

- Ka iʻa.

ʻOi - he kumu o ka calcium, ka phosphorus a me ka protein no nā wāhine hāpai. Pono e komo ka iʻa i loko o kaʻai 1-2 mau manawa o ka pule. E kūʻai i nā iʻa iʻa liʻiliʻi: hake, cod, navaga, iʻa, perch. Eʻai i ka'ō iʻa, iʻa iʻa, iʻa iʻa.

ʻAʻole i'ōleloʻia eʻai i nā iʻa iʻa (sushi, rolls), ka paʻakai a me ka puhi ahi, nā hulu iʻa, a me ka crabmath a me nā lālā.

- Milk a me nā mea hana puaʻa.

Pono nā wāhine wahine eʻike i ka waiū o ka bipi wahine he meaʻoi loa ka ikaika. Ma mua o ka hoʻohanaʻana, e pono ke hoʻopailaʻia ka waiū. ʻO nā hua lapalapa waiū, hāʻawi i ka makemake i ka fermented, kefir, ka liʻi momona liʻiliʻi, ke kalo, ka momona maikaʻiʻole. Pono e kohoʻia nā puaʻa me ke akahele a me ke akahele -ʻaʻoleʻoe e koho i nāʻano ulaula aʻoi.

- Cereals a me nā lemu.

ʻO ka palaoa, ka buckwheat, ka laiki, a me ka palaoaʻeleʻele, he mea maikaʻi loa ia no nā wāhine hāpai. Mai laweʻia me kahi semolina a me ka oatmeal. Legumes are allergens, no laila,ʻoi aku ka maikaʻi o ka pīni, ka pi, ka pī a me nā māla i kaʻai ma mua o hoʻokahi manawa i ka hebedoma.

- Niki.

Maiʻaiʻoe ma mua oʻelua mau hua ma ka lā. ʻOi aku ka maikaʻi loa eʻai i nā huapalapala paʻakiki a iʻole keʻano o ka'ōmaina. Hōʻole i nā huaʻala a me nā pua.

- Nā hua, nā mea kanu.

ʻO nā hua a me nā mea kanu eʻoi aku ka maikaʻi o kaʻaiʻana i ka mea hou, i keʻano kīʻaha a me ke kī. A i ka manawa like, pono eʻai me nā hua mālama hua a me nā mea kanu o kaʻalani, keʻokeʻo a me kaʻeleʻele, hiki iā lākou ke hōʻeha i ka hopena maʻi. Eia kekahi laʻana, maikaʻi loa nā pīkeke, nā pomegerane, nā'āpana, nā alani a me nā hua waina no kaʻai i loko o keʻano hoʻokahi.

He mea maikaʻi loa nā hua ulu ulu no ka makuahine a me ka pēpē e hiki mai ana. ʻO kēia mau mea me nā huapona, nā huakuʻi, nā aoʻi, nā strawberries, nā blueberries.

- Nona.

ʻO nā meaʻono, nā mīkini, nā mea inu meaʻai, nā pīpī, nāʻeleʻeleʻeleʻele a me ka'ōmole teas, kaʻawa pilikia - kahi hiki ke hoʻohanaʻia a inu i ka wahine.

ʻO ka waiʻona, ka ikaika, ka pia, nā teas ikaika a me ka cafe, wai kalapona -ʻaʻole.

Nā mea'enela kūpono no ka wahine hāpai.

ʻO nā mineral kumu kūpono no ka uluʻana o ka'ōpū a me ka maʻamau o ka hāpaiʻana,ʻo ia ka calcium, ka phosphorus, a me ka magnesium.

Kaomi.

He wahi ponoʻole ia i ka hanaʻana o ke koko. Ke komo nei kaʻehu i loko o ke kaʻina hana o ka kaohiʻana o ka mīkini, ka'ōkena a me ka hana o ka pūʻali pūʻaliʻaʻoleʻo ka makua wale nō, akā,ʻo ke keiki e hiki mai ana. ʻO kaʻai i ka lā o ka manawa i ka manawa o ka'ōpū i ka'ōpū he 250-300 mg. ʻO ia, ma ka hānauʻana, i loko o ke kino o ke pēpē ka 25 g calcium.

Ma ke kino o ka makuahine i ka wā e hiki mai ana, aia i ka moena a me ka ulaula ka mea nui. Ma kēiaʻano, hiki i ka makuahine i ka wā e hiki mai ana ke pale aku i nā pilikia e like me ka nihoʻana o ka niho, ka palaho niho a me ka pohō.

ʻO ke kumu kūʻai o ka calcium i nā lā no nā wāhine hāpai he 1.5 g. Nā kumuhana o ka mea nui: ka waiu waiu a me nā hua laʻa, nā huluhulu, nā nati, nā mea kanu hou.

Hoʻomākaukauʻia ka hoʻolakoʻana i ka hoʻopiliʻana o ka paʻakai ma ke kino.

ʻO Phosphorus.

Hoʻonuiʻia ia i loko o nā iwi a me nā niho, komo i ka hana o ke koko, nā hana hana kūmole. ʻO ka parodontosis ka hōʻailona mua o ka hikiʻole o ka'ōkuka i ke kino. ʻO ka'ōmaʻomaʻi o nā'ōkuka no ka wahine hāpai he 1.5 g. Nā kumu o ka phosphorus: iʻa, ate, pipi, hua manu moa.

Ka Magnesium.

Aia ka microelement i loko o ka iwi, nāʻiʻo a me nā meaʻeʻe. ʻO ka magnesium ka mea hoʻonāukiuki o nā hopenaʻehā o nā'ōpiopio a me nā pūʻulu o ka maʻi. ʻO ka palena o ka magnesium no nā wāhine maʻamau he 250-300 mg. ʻO ka nele o ka magnesium i ke kino e hiki ai i ka hoʻopauʻiaʻana o ka'ōpū a me ka uluʻana o ka'ōpū. Nā kumu o ka magnesium: ka molo, ka buckwheat, ka oatmeal, kaʻohi palaoa, ka peʻa.

Pono pono eʻike e pili ana i kēlā me kēia mau kumuhana i loko o ke kino ma nā mea liʻiliʻi i ka wā o ka hānauʻana i nā hana nui i ka uluʻana o ka'ōpiopio:

- kākoʻo ka pālolo a me ka sodium i ka pale hoʻokomo-paʻakai o ka meaʻano (mau hua waina, peʻa, piʻi, noki, hamoha);

ʻO ka hao ka hapa o hemoglobin (koko, hānai, buckwheat, oatmeal, apu, nā hua);

-ʻO ke kuleana ke kuleana no ka pigmentation o kaʻili a me ka lauoho, he māhele ia o ka elastin (koko, hānai cod, a).

Paipai ka'alakau i kaʻimi o ka hao (ka iʻa, kahi iʻa);

- iodine ka mana o ka hanaʻana o nā hormones thyroid (potassium iodide);

- Ke komo neiʻo Manganese i ka hanaʻana i kaʻeke (millet,ʻeleʻeleʻeleʻele, buckwheat),

- Kākoʻoʻo Zinc i ke koena o ke kō, e komo i ke kauʻana o nā pūpū koko (hānai, cheese, lentils).

ʻO nā lāʻau'enema a me nā mālaʻau no nā wāhine hāpai.

ʻO ka nui loa o nā hua hua i loaʻa ma nā hua a me nā huaʻai hou. I ka manawa hoʻokahi, pono eʻike kekahi i keʻano me ka lōʻihi o ka mālamaʻana a me ka hoʻomaʻamaʻaʻana i ka wela,ʻo ka hapanui o nā meaʻai a me nā huaʻalo e hoʻokuʻu.

Eia kekahi, no nā wāhine hāpai, ua kūkulu nā mākiko i nā mea kanu kūikawā kūikawā e hāʻawi ana i ka pono o ka makuahine a me ka pēpē i nā lā a pau i nā huaora a me nā hiʻona. Hiki ke kūʻaiʻia nā māmā lāʻau i ka lāʻau lapaʻau. ʻO nā kumu hua'alama nui no nā wāhine hāpai: Elevit-Pronatal, Complivit-Mama, Sana-Sol no nā wāhine hāpai a me nā wāhine lacturing, Vitrum no nā wāhine hāpai, Materna, Pregnavit, a pēlā aku.