ʻO ka meaʻai kūpono i ka wā e hāpai ai

I loko o ka'ōpū, manaʻo pinepineʻia nā wāhine, no ka mea ke ulu nei kekahi kanaka a me ka uluʻana i ko lākou kino, e pono ana i nā hua'ōlelo likeʻole a me nā microelels,ʻo ia hoʻi,ʻoi aku ka nui, akā,ʻo ka protein.

Ma kahi hapa, pono lākou: nā huaora a me nā kumu a me nā meaʻai, aʻo ka mea pono e pono hou aku, akā,ʻaʻole lawa ka loaʻaʻana o ka momona i ka wā o ka hāpaiʻana. Eia kekahi: hiki i kaʻai nui o kaʻai ke hoʻonui i ke kaumaha o ka'ōpū. A hoʻonāukiuki kēia i nā pilikia ma ka hānauʻana (kawaliwali o ka hana, ka maʻihuma a me nā āpau i ke kōna hānau, kaʻeha hānai i ka hānauʻana a me ka make). No laila, he mea nui i ka mālamaʻana i ka waiwai waiwai i ka wā o ka hānauʻana.

Akā no nā wāhine, hopohopo ka hopohopo no ka loaʻaʻana o ke kaumaha ma mua o kaʻike a me ka hopohopo no ka mea e hiki mai ana. Akā, i ka wā e hoʻopiʻiʻia ai ka'ōpū, i kaʻai a me ka pōloli. ʻO kēia ke hoʻopaneʻe i ka hoʻouluʻana o ka hānai i ka'ōpū , kaʻaiʻole o ke keiki hou a me nā pilikia koʻikoʻiʻaʻole wale me kāna pūnaewele piliʻole, akā me ka hana kūpono o nāʻano likeʻole a me nā mea o ke keiki.

Nā meaʻai kūpono i loko o ka hānauʻana (me nā wiki he 20)

I ka makahiki mua o ka hāpaiʻana, i ka meaʻinoʻino, i nā wāhine maʻamau, he mea nui e kaohi i ke komoʻana o ka protein (a hiki i ka 100 g per day). ʻO kaʻai i loko o nā huaʻai hou a me nā huaʻai, akā,ʻaʻole pono kaʻoihana caloric ma mua o ka maʻamau ma mua o ka hānauʻana (hiki i 350 g),ʻaʻole i loko o ka nui o nā huapiʻa digestible. ʻAʻole hiki iāʻoe ke hōʻino i nā mea'ūni a me nā mea momona.

I ka hapalua o ka hapalua o ke kaumaha,ʻaʻole iʻoi aku ke kiʻekiʻe o ka waiwai o 2.5 kilokani,ʻoiaiʻo ia wale nō ka waihoʻana a me ka uluʻana o nā mea nui a me nā mea i hanaʻia, aʻo ka uluʻana,ʻaʻole ia ma ka hapalua o ka hapalua, akā i ke kolu o nā māmā o ka hāpaiʻana . I ka hapalua o ka hapakū o ka'ōpū, hiki i ka wahine ke loaʻa i ke kaumaha he 10 kg.

ʻO kaʻai maʻamau i ka wā o ka hānauʻana (ma ka hapalua o ka hapalua)

ʻO ka mea nui, heʻai pono i ka hapalua o ka hapū o ka'ōpū, i ka wā e pau ai ka meaʻaeʻa a piʻi ka maʻi o ka wahine. He mea nuiʻaʻole ka helu pono wale nō, akā,ʻo ka māhele maikaʻi o nā māmā, nā momona a me nā haʻaka.

1. ʻO ka maʻamau o ka protein i ka hapalua o ka hāpaiʻana, he 120 g ia, akāʻo ka hapalua o ia mau mea he proteins ia o nā huameʻa a me nā mea kanu.
2. ʻO ka maʻamau o nā huaʻaleʻa ma ka hapalua o ka hāpaiʻana he 350-400 g,ʻo ia hoʻi ka mea e hoʻomanaʻo ai i ka palena o ke kō a me nā'aleʻa wai.
3. ʻO ka maʻamau o nā momona i ka'ōpūʻana a hiki i 80 g,ʻaʻole i emi iho ma kahi o ka hapakolu - o nā mea kanu. ʻO kekahi o mua o ka huaʻaina, no ka mea he kumu, loaʻa i ka huaʻo'Amaila i nā mea kanu meaʻai (pāʻina i nā kāloka). ʻO ka pono kūpono i ka wā o ke komoʻana, e komo pū kahi kāloka, aʻo kāna mau huaʻai me ka momonaʻaʻole i'ōpala, no ka mea,ʻoi aku ka maikaʻi o kaʻaiʻana i ka'ōpala me ka momona.

ʻO ka meaʻai palekana i ka'ōpū

Pono e koho ponoʻia ke olakino olakino i loko o ka'ōpūʻana no kaʻike o nā huapona a me nā māmā.

ʻO kekahi o nā hua hua maikaʻi loa no nā wāhine hāpai he huaʻami E (kahi o kona mau inoa he palekanaʻole, no ka mea, hōʻoia i ka ulu mauʻana o nā hua a me ka sperm, ka fertilization maʻamau, ka hoʻouluʻana o ka'ōpēpena a kaohi i nā hāmeʻeʻole i ka wā mua). ʻO ka maʻamau o kēlā me kēia lā - 15-20 mg, aia i loko o nā momona o nā holoholona a me nā mea kanu.

Huapalapa C ka mea e pale ai i nā pūnaewele o ke kino mai ka pōʻino a makemakeʻia no ka hana maʻamau o nā pale o ke kino,ʻo ka maʻamau he 100-200 mg ia lā. No laila, he mea nui eʻai i ka nui o nā huaʻono e komo ana. Hoʻokahi hoʻololi - e hoʻokuʻu i ka maʻikino o ke kino i ka hāpaiʻana, i ka ukuʻekolu paha,ʻaʻole hiki iāʻoe keʻai i nā huaʻona a me nā huaʻaʻole i ulu i nā hale wahine.

Ua maopopo i ka pono o nā huaola a pau:ʻO ka hua B a me ka folic acid ke kuleana no ka hoʻomohalaʻana i nā'ōpuni pūpū a aia i loko o nā mea kanu meaʻai, nā hua liʻiliʻi a me nā huaʻai, nā mea kanu,ʻo ia ka mea kanu no ka iwi o kaʻeke a loaʻa i nā momona holoholona.

Hoʻohui pū i nā huameʻa,ʻo ka wahine hāpai i kaʻekolu o nā makahiki o ka'ōpū e pono ai ka calcium no nā iwi o kaʻeke o ke keiki, a ināʻaʻole i lawa, e "holoiʻia" nā niho a me nā iwi o ka makuahine. Nui nā'ōpala i loko o nā hua laʻa, ka kāpena a me nā nīpala, i pono e komo i loko o ka meaʻai i ka wā o ka hānauʻana.

He mau palena no kaʻaiʻana i nā wāhine hāpai:ʻaʻole i manaʻoʻia e inu kahe a me ka wai ikaika, nā hua me nā meaʻono, ua pāpā loaʻia ka lama.