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ʻOi aku ka maʻalahi o nā wahine hāpai i ka hemahema hao no ka mea pono lākou i kēia mea momona nui e hāʻawi i ka fetus e ulu nei a me ka manawa like, hoʻomaikaʻi i kā lākou helu o nā hunaola ʻulaʻula Ma kahi o ʻelua hapakolu o ka hao o ke kino no ka pono makuahine a ʻo ka hapakolu ka mea e pono ai ka pēpē a me kaʻiʻo placenta. [1] ʻO ka nele o ka hao i ke kino i ka wā hāpai ke kumu nui o ka anemia i nā pēpē a me nā keiki.
He mea nui ka hao i ka lawe ʻana o ka oxygen i ka fetus, ka ulu a me ka hoʻomohala ʻana o ka pēpē a me ka hana ʻana i nā hunaola ʻulaʻula. Akā, ʻo ka noi no ka hao, hoʻololi i ka manawa o ka hānau ʻana me 0.8 mg / lā i ka trimester mua i 3-7.5 mg / lā i ke kolu o ka trimester. [elua]
ʻO nā micronutrients e like me ka hao i ka wā hāpai ka mea nui. Hoʻohālikelike ʻia nā kumuwaiwai papaʻai o ka hao, i hoʻohālikelike ʻia me nā mea hoʻohui hao, e ka poʻe loea e like me ka mea e hoʻoliʻiliʻi ai i ka lawe ʻana o ka hao non-heme mai nā kumu meaʻai a hoʻonui i nā radical manuahi i loko o ke kino, i mea e hoʻonui ai i nā pilikia o ka hāpai ʻana. [3]
ʻo ke aliʻi ʻo William ke kiʻekiʻe ma nā wāwae
I kēia ʻatikala, ua helu mākou i lalo i kekahi o nā kumuʻai maikaʻi loa o ka hao e hiki ai i nā wahine hāpai ke hoʻopau e hoʻokō i kā lākou koi hao i kēlā me kēia lā. E koho pono.
1. ʻO ka ʻiʻo Organ
ʻO nā ʻiʻo Organ e like me ke akepaʻa, ka hakuʻala a me ka puʻuwai he kiʻekiʻe loa i ka hao a me ka heme-hao. Nui ka waiwai o kēia mau ʻiʻo kolo i ka zinc, protein a me ka huaʻai B12 i kōkua i ka ulu ʻana o ka fetus a me ke kūkulu ʻana i nā hunaola ʻulaʻula. [4]
2. ʻalani
ʻOiai kiʻekiʻe nā ʻalani i ka wikamina C, loaʻa pū kekahi mau meaola ʻē aʻe e like me ka hao, ka wikamina A, ka fiber a me ka protein. ʻO ka ʻike o ka hao i hoʻohālikelike ʻia i ka lāʻau C hiki ke haʻahaʻa i kēia hua akā, ʻike nui ʻia ia e kōkua i ka lawe ʻana o ka hao ma o nā kumu papaʻai ʻē aʻe. [5]
3. ʻAmelemona
ʻO kēia hua maloʻo waiwai hao kahi kumu waiwai nui o nā meaola e like me protein, wikamina E a me nā momona unsaturated. Kōkua nā ʻalemona i ka hoʻomaikaʻi ʻana i ka pili lipid a laila hoʻi, pale i ka loaʻa ʻana o ke kaumaha i ka wā hāpai. [6]
4. Nā Paukena
Hoʻopiha ʻia nā hua paukena me ka hao a kiʻekiʻe hoʻi i ka beta-carotene, nā mea momona, nā huaora E a me nā amino acid. Hoʻomaopopo nui ʻia lākou e hōʻoluʻolu i ka edema a me nā inflammations ʻē aʻe i ka wā hāpai a ma hope o ka hānau ʻana. [7]
5. moa
Paipai ʻia kēia moa moa i piha i ka hao i ka wā hāpai ʻoiai ua mākaukau maikaʻi lākou. ʻO ka moa kahi kumu maikaʻi o ka protein protein, nā wikamina a me nā minelala e kōkua i ka ulu olakino o ka fetus.
6. Mele
He mea kōkua ka hao a me nā huaora i nā ʻoma no ka pēpē e ulu ana. ʻOi aku ka ʻōpelu ʻōmaʻomaʻo ma mua o nā ʻōmela ʻulaʻula i ka wā hāpai. Hiki i nā ʻōpala ke kōkua i ka pale ʻana i nā pilikia o ka hāpai ʻana e like me ka hānau mua ʻole, ka maʻi diabetes a me nā maʻi bacterial i ka poni. [8]
ʻoki lauoho no nā wahine
7. Beetroot
ʻO nā hui bioactive i nā beetroots e pili ana i ka hao, zinc, keleawe, potassium a me nā flavonoids a me nā polyphenols nui ʻē aʻe. Kōkua ʻo Beetroot i ka hoʻohaʻahaʻa ʻana i ke koko, hoʻomaikaʻi i ke olakino a me nā hana puʻuwai i ka wā hāpai. [9]
8. Salemona
ʻO ka iʻa iʻa e like me ka salemona ka waiwai i ka hao, protein a me ka omega-3 fatty acid. Kōkua kēia mau meaola nui i ka lolo a me ka ulu ʻana o ka ʻōpū. ʻElua mau ʻāpana salmon i kēlā me kēia pule e paipai ʻia e nā poʻe loea i ka wā hāpai. [10]
9. Mīkini
Nui ka waiwai o ka spinach i ka hao, folate, iodine a me ka puna. Manaʻo ʻia ʻo ia kekahi o nā papa lawaiʻa vegan ʻoi loa i ka wā hāpai a me ka lactation. Kōkua ka spinach i ka pale ʻana i ka ʻōiwi a me nā pilikia pili i ka lolo o ka pēpē ulu.
10. ʻO Chickpeas
ʻO Chickpeas kahi kumu maikaʻi o ka hao, folate, wikamina A, potassium, magnesium a me fiber. Kōkua kēia mau meaola i ka pale ʻana i nā kīnā hānau o nā pēpē hou, mālama i ka maʻi diabetes hāpai, mālama i ka paʻa o ka hāpai ʻana a kōkua i ka ulu o nā pēpē a me nāʻiʻo.
pehea e hōʻemi ai i ka lauoho keʻokeʻo home remedies
11. Waiu niu
Loaʻa ka nui o ka hao i ka waiū niu. He waiwai pū kekahi i ka potassium, kō, nā momona momona a me ka protein. Paipai ka wai niu i ka ulu a me ka ulu ʻana o ka pēpē a hāʻawi i nā meaola kūpono i ka makuahine.
