7 Mea ʻai olakino e ʻai ai i ke kau mua o ka hāpai ʻana

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ʻO ka hāpai he mea nui a hoʻololi i ke ola o kēlā me kēia wahine e wehe i nā puka o ka hauʻoli, hauʻoli a me nā kuleana. He mea koʻikoʻi ka trimester mua no nā wahine hāpai no ka mea ʻoi aku ka nui o ka pilikia o ka hāpai keiki a me nā pilikia ʻē aʻe. No laila, ʻōlelo ka poʻe loea olakino e pono i nā wahine e mālama pono iā lākou iho i kēia manawa ʻoiai he mea nui ia no ke olakino o ka makuahine a me ke keiki.

He mea nui nā meaʻai i ka wā hāpai. Pono ke kino o ka wahine i ka wā hāpai e koi i nā mea momona hou aʻe no ka ulu a me ka ulu ʻana o ka ʻōpū, a ʻo ka nele o ia mea e hoʻopili i nā ʻano like ʻole. ʻO nā kūpilikiʻi e kū aʻe i ka wā o ka hāpai hāpai ʻana he kahe ʻana o ka ʻōpū, ka maʻi diabetes gestational, diarrhea a i ʻole nā ​​ʻōpū ʻōpū nui. No laila, makemake ʻia nā meaʻai olakino i ka wā hāpai e hōʻoia i ke olakino maikaʻi o ka makuahine a me ka pēpē. [1]

Wahi a ka American College Of Obstetricians and Gynecologists, nā meaola e like me folate, iron, omega-3 fatty acid, vitamina B12 a me calcium ka mea nui no ka pēpē a me ka makuahine i ka manawa o ka trimester mua. Eia ka papa inoa o nā meaʻai i piha me kēia mau meaʻai. E hana i kahi leka i kēia mau meaʻai āpau a pono e hoʻokomo iā ia i kāu papa papaʻai.

1. Nā mea kanu

ʻO ka huaʻōlelo huaʻōlelo ke nānā aku i kahi hui o nā meaʻai e like me nā pīni, nā piʻa kidney, nā lihi, nā soya a me nā moa. ʻO kēia mau kumuwaiwai kumu waiwai waiwai maoli i ka folate (wikamina B9) a me nā meaʻai e like me ka fiber dietary, calcium, protein a me ka hao-nā meaola āpau a ke kino o ka wahine hāpai i ke trimester mua. [elua] Hiki i ka hemahema o ka folate i ka wā hāpai ke hiki i ka lolo a me ke kīnā o ke kuamo i ka pēpē e like me nā kīnā neural tube. ʻO ka ʻai ʻana o ka folate ma kahi o 600 mcg / lā i ka wā o ka hāpai ʻana e manaʻo ʻia he maikaʻi no ke olakino. [3]

2. Mīkini

Pono nā wahine hāpai i ka folate no nā pono metabolic like ʻole o ka makuahine a me ka fetus. Kōkua ia i ka ulu ʻana o nā hunaola ʻulaʻula i ka ulu ʻana o ka fetal. ʻO ka nui o ka folate a kahi wahine e koi ai i ka trimester mua ʻo 137-589 ng / mL e pale i ka pilikia o nā maʻi e like me ka spina bifida a me ka anencephaly. Loaʻa i ka milo 194 mcg o folate no 100 g.

3. Milk A me Yoghurt

Loaʻa i nā huahana waiū e like me ka waiū a me ka yoghurt kahi nui o ka puna i pono no ka olakino o ka foetus. I ka wā o ka trimester mua, hoʻemi ke kiʻekiʻe o ka hormone parathyroid i nā wahine e like me ka nui o ka calcium i lawe ʻia e ka fetus no ka hoʻomohala. No laila, pono nā wahine e hoʻopau i ka nui o ka calcium i loko o ka wā e kū i nā koi o ka makuahine a me ka fetus. [4]

4. Salemona

ʻO DHA a me EPA nā ʻola momona momona ʻelua biologically hana i loaʻa i nā iʻa a me nā iʻa iʻa ʻē aʻe. Kōkua nui lāua ʻelua i ka ulu a ulu ʻana o ka lolo a me nā maka o ka foetus. ʻO ka nele o kēia mau waikawa momona e kumu i nā hemahema o ka ʻike a me ka lawena i loko o ka pēpē i hiki ʻole ke hoʻohuli ʻia. ʻO ka nui i makemake ʻia o DHA ʻo 200 mg i like ia me 1 -2 lawelawe o ka iʻa iʻa / pule. [5]

5. Nā mea kanu ʻōmaʻomaʻo

ʻO nā mea kanu ʻōmaʻomaʻo nā kumu waiwai i nā pono pono āpau e like me ka magnesium, potassium, vitamin A a me C, a me folate. He nui nō hoʻi kā lākou i nā mea bioactive i hana nui i ka wā o ka hāpai ʻana. ʻO ka hoʻohaʻahaʻa ʻana i ka helu o nā lau nahele ʻōmaʻomaʻo i ka wā o ka hāpai ʻana hiki ke hoʻonui i ka makaʻu o ka Small for Gestational Age (SGA) kahi i liʻiliʻi ai ka nui o ka fetus a ʻoi aku ka haʻahaʻa o ke kaupaona ma mua o nā fetus o ka wā hānau like. 48.2 g / lā o nā mea kanu ʻōmaʻomaʻo i manaʻo ʻia he maikaʻi no nā wahine i ka wā o ka trimester mua. [6]

6. Nut

I ka wā o ka trimester mua, koʻikoʻi ka protein i mea e hōʻoia ai ke olakino maikaʻi o nā makuahine a me nā fetus. Kōkua ka Protein i ka ulu wikiwiki a me ka ulu ʻana o ka ʻōpū, e mālama nei i ka homeostasis o ka makuahine i ka manawa like. Hoʻomākaukau pū kekahi ia i ke kino no ka lactation. ʻO ke koi koho o ka protein no nā wahine i ka wā o ka hāpai mua (ma lalo o 16 mau pule) ʻo 1.2 a 1.52 g / kg kaumaha o ke kino / lā. [7]

7. Mīkini Lean

Loaʻa i ka ʻiʻo a me nā huahana holoholona kahi nutrient pono nui i kapa ʻia ka wikamina B12 i loaʻa ʻole i nā mea kanu. Kōkua ka Vitamin B12 i ka ulu ʻana o ka myelination o ka ʻōnaehana ʻōpū. ʻO ka nele o kēia wikamina ke kumu i ka neurodevelopment maikaʻi ʻole a me ka ulu ʻana o ka fetus. ʻO ka lāʻau i koi ʻia i kēlā me kēia lā o ka wikamina B12 i ka wā o ka hāpai mua ʻana he 50mcg. [8]

Nā Mea ʻAi e Hōʻalo ai I ka wā o ka Trimester Mua

• ʻO ka iʻa me kahi kiʻekiʻe o ka mercury e like me ka iʻa swordfish a me ka tilefish e pono e hōʻalo ʻia no ka mea e keʻakeʻa i ke kaʻina hana o ka lolo o ka foetus a me ka ʻōnaehana.
• Pono e hōʻole ʻia i ka waiū maka a i ʻole hoʻomaʻemaʻe ʻole ʻia e like me ka mea e hoʻonui ai i ka hopena o ka lāʻau make ma muli o ka parasite a i ʻole ka bacteria i loko o ka waiū.
• Pono e hōʻalo i nā salakeke mea ʻai i loaʻa i ka mākeke e like me ka salake moa a i ʻole kekahi salakeke kai.
• ʻO ka caffeine keu hoʻi e hoʻonui ai i ka makaʻu o ka hānau hānau haʻahaʻa i nā pēpē.
• ʻO ka papaya unripe e like me ka hopena ma loko o lākou e kumu i ka hana mua, alapiʻi a hoʻonāwaliwali hoʻi i nā membrane e kākoʻo ana i ka ʻōpū.
• ʻO nā hua maka e hoʻonui ai i ka makaʻu o ka maʻi Salmonella (maʻi maʻi ʻōpū)
• Nā mea ʻai a mea ʻai paha me ka 450-500 keu calorie no ka mea he kumu ia no kekahi mau pilikia ma muli o ka nui o ke kaupaona.
• ʻO ka ʻōpuʻu maka e hoʻonui ai i ka manawa o ka maʻi ʻōpū ma muli o ke alo o nā koʻohune salmonella

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