11 Meaʻai Kalepona-Waiwai Ola No nā Wahine Hapai

Nā Inoa MaikaʻI Loa No Nā Keiki

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ʻO ka calcium kahi mea waiwai nui i koi ʻia no ke olakino olakino o ka ʻōpū. Kōkua ia i ke kūkulu ʻana i nā iwi ikaika a me nā niho o ka pēpē a koi ʻia hoʻi e hānai i ka puʻuwai olakino, nā aʻa, a me nā mākala o ka makuahine a me ka pēpē.

Hiki i ka hemahema o ka calcium ke hāpai i ka fetus ke lawe i ka calcium mai ke kino o ka makuahine, e hopena ana i ka hoʻemi ʻia ʻana o ka iwi a me ka makaʻu o ka osteoporosis i ka makuahine. Eia kekahi, hiki i ka lawe ʻana o ka calcium liʻiliʻi ke hoʻonāukiuki i ka hana o ka parathyroid hormone (PTH) e alakaʻi ai i ka ulu ʻana o preeclampsia, kahi pilikia hāpai hāpai nui e hoʻokumu i ke koko kiʻekiʻe a me ka hōʻino ʻana i ke ake a me nā puʻupaʻa. [1]

Ke neʻe nei i nā meaʻai momona, nā huahana waiū ʻaʻole wale nā ​​kumuwaiwai o ka calcium e like me nā hua ʻalani, mulberry a me kiwi, nā hua maloʻo e like me nā prun a me nā anjeer a me nā mea kanu e like me broccoli a me ka milo kahi kumu calcium maikaʻi e hoʻopili ʻia i ka papa hāpai hāpai. . E nānā i kahi mau mea momona momona no nā wahine hāpai.

1. Nā fiku maloʻo a anjeer paha

ʻO nā fiku maloʻo a anjeer nā hua maloʻo maloʻo loa e hāpai ʻia no nā wahine hāpai. Kōkua ia i ka hana ʻana me ka maʻi kakahiaka, keu hoʻi i ka trimester mua. Loaʻa i nā fiku maloʻo ka nui o nā omega-3 fatty acid a me ka zinc, i mea nui i ka wā hāpai. [1]

Ehia mau puna: 162 mg (100 g)

2. Nā lā

Ua hōʻike ʻia kahi noiʻi i nā lā i hoʻohana ʻia i ka wā o ka hāpai hope e kōkua i ka hōʻemi i ka lōʻihi o ka hana a me ka pono o ka oxytocin i ka wā hānau. He momona ia i ka calcium a me nā meaola e like me ka hao, ka magnesium a me ka potassium. [elua]

Ehia mau puna: 39 mg (100 g)

ʻano oval helehelena bollywood actress

3. Kumquat

ʻO kēia hua ʻaina ʻalani e waiwai i ka calcium a hiki ke ʻai ʻia i ka wā hāpai. Kōkua nā flavonoids a me nā hana biological o kumquat i ka pale ʻana i nā pilikia hāpai. [3]

Ehia mau puna: 62 mg (100 g)

4. ʻApelika maloʻo

Kuhi ʻia kēia mau huaʻai maloʻo momona ma ke ʻano he superfood no nā wahine hāpai. Māʻona ka apricots maloʻo i ka hao, folic acid a me ka potassium e lilo ia i meaʻai māmā olakino i ka wā hāpai.

Ehia mau puna: 55 mg (100 g)

5. ʻalani

Piha nā ʻalani me ka calcium, nā wikamina C, ka puluniu a me nā protein. Kōkua kēia mau meaola i ka ulu kūpono ʻana o nā iwi o ka pēpē a kōkua pū me ka digestion a me ka maʻi kakahiaka o ka makuahine. Manaʻo ʻia ʻo ka wai ʻalani he olakino i ka wā hāpai.

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Ehia mau puna: 40 mg (100 g)

6. ʻO Prunes

Hoʻomaloʻo ʻia ʻo Prunes i nā plum i hoʻouka ʻia me ka puna. He hopena maikaʻi ia i ke olakino iwi o kahi keiki. Kōkua pū ʻo Prunes i ka pale ʻana i ka paʻa paʻa i ka wā hāpai a hoʻemi i ka makaʻu o ka hānau mua ʻole ʻana.

Ehia mau puna: 43 mg (100 g)

7. Nā hua ʻulala

ʻO kēia kahi huaʻai momona ʻē aʻe. Loaʻa i nā mulberry kahi hana anti-diabetic a me anti-hyperlipidemic e kōkua ai i ka pale ʻana i ka pilikia o ke kōpū a me ka atherosclerosis (ma muli o nā pae lipid kiʻekiʻe). E nīnau i kahi gynecologist ma mua o ka hoʻolauna ʻana i kēia hua i ka papaʻai no ka mea he hopena paha kāna. [4]

Ehia mau puna: 39 mg (100 g)

8. Kiwi

ʻO Kiwi kahi huaʻai momona-momona me ka ʻole kolesterol a me ke kō kō a me ka momona. Nui ka hua i ka wikamina C, ʻo ia ke kumu e manaʻo ʻia ai he maikaʻi ke hoʻopau ʻia i ka wā hāpai. Kōkua ʻo Kiwi i ka pale ʻana i nā pilikia gastrointestinal, diabetes a me nā pilikia pili i ka puʻuwai. [5]

Ehia mau puna: 35 mg (100 g)

9. Nā pāhiʻi

Haʻahaʻa nā Cauliflowers i nā calories a nui i nā antioxidant a me nā meaola e like me ka calcium a me nā protein. Loaʻa iā lākou kahi waiwai nui e kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko, i kiʻekiʻe ma ke kolu o ka trimester.

Ehia mau puna: 22 mg (100 g)

10. Panel waiū holoʻokoʻa

ʻAʻohe kānalua, nui ka waiū a me nā huahana waiū e like me ka paneer i loko o ka calcium me nā huaola e like me ka protein, vitamin B12, potassium a me riboflavin. Kōkua kēia mau meaola i ka waiū i ka ulu ʻana o ka fetal a pale pū i ka pilikia o ka maʻi ʻaʻai waiū i nā keiki. [6]

Ehia mau puna: 730 mg (100 g)

11. Nā ʻanoʻano sesame

ʻO nā hua sesame a i ʻole Til kahi meaʻai nui i waiwai ʻia e like me ka calcium me ka hao, amino acid, vitamini B, C, E, nā protein a me nā antioxidants. Hiki ke hoʻokomo ʻia i loko o ka papaʻai hāpai ma muli o kāna mau pōmaikaʻi kupaianaha, ma ke ʻano ʻaʻole pono e hoʻopau ʻia i ka manawa o ka trimester mua no ka mea he kumu hānau ʻole ia.

Ehia mau puna: 60 mg (100 g)

Ehia mau mau puna e pono ai i ka wā o ka hāpai ʻana?

Paipai ka World Health Organization (WHO) a me ka Food and Agriculture Organisation of the United Nations (FAO) i kahi papaʻai o 1200 mg / lā o ka calcium. Hiki i ka hemahema a i ʻole ma lalo o ka mea i koi ʻia ke hoʻopili i ka makuahine a me ka fetus a hana i nā pilikia e like me ka osteopenia, ka ʻū ʻana o nā mākala, ka haʻalulu, ke tetanus, ka ulu ʻana o ka fetal, ka hānau hānau haʻahaʻa a me ka mineralization fetal maikaʻi ʻole. [7]

Nā FAQ maʻamau

1. I ka manawa hea e hoʻomaka ai ka wahine hāpai e lawe i ka puna?

Pono nā wahine e hoʻopau i ka calcium ma loko o ka wā hāpai akā akā hiki ke hoʻololi i ka nui i kēlā me kēia trimester e like me ka hoʻonui ʻana o ka calcium i ka manawa o ke kolu o ka trimester. Hoʻonohonoho pinepine ʻia nā mea hoʻopihapiha ma loko o 14 mau wiki o ka hāpai ʻana a i ʻeono mau mahina ma hope o ka hānau ʻana.

2. Hiki i ka ʻole o ka puna ke hana i ka hāpai keiki ʻole?

ʻAʻole hiki i ka hemahema o ka kalipuna ke kumu o ka hāpai ʻole ʻana akā hiki iā ia ke kumu i nā pilikia koʻikoʻi i ka fetus e like me ka hoʻomohala kūpono ʻole o ka lolo a me ke kaumaha o ka hānau haʻahaʻa.

nā papa ʻaina e no ka lauoho

3. Palekana anei ka calcium i ka hapa mua o ka hāpai?

ʻAe, pono kahi nui palekana o 50-330 mg o ka calcium i ka wā hāpai no ka ulu a me ka ulu ʻana o ka fetal.

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