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Me ka hoʻomaka ʻana o ka trimester ʻelua, e hoʻomaha paha ʻoe a haʻalele i nā pilikia o ka luhi a me ka maʻi kakahiaka. I ka lua o ka trimester o ka hāpai ʻana, e hoʻomaka ana ka ʻōpū e ulu a ulu wikiwiki ana. E hana ʻia nā genital o ke pēpē me nā manamana wāwae, nā manamana lima, nā maka, nā niho, nā lauoho a me nā iwi. Hoʻomaka pū ka neʻe ʻana o ka pēpē i kēia trimester.

ʻO nā koho meaʻai i ka manawa o ka trimester ʻelua o ka hāpai ʻana he kuleana nui i ka mālama ʻana i ke olakino o ka makuahine a me ka fetus. ʻOiai ʻo ka hapa nui o nā ʻōpū o ka fetus i hoʻokumu ʻia i kēia manawa, manaʻo paha ka makuahine i ka pōloli a pono i nā mea pono keu e hōʻoia i ka ulu olakino o ka pēpē me ka ʻole o nā pilikia.

Nā Pono Nutritional No Trimester ʻElua

Hōʻike ka poʻe loea olakino i ka manawa o ka lua o ka trimester, pono nā wahine e hoʻonui i ka lawe o ka hao, vitamini D, magnesium, folate, calcium a me omega-3 fatty acid i kā lākou papaʻai. Kōkua ka hao i ka oxygen i ka fetus, hōʻoia ka calcium i ka hana ʻono o nā ʻalolo, nā mākala a me ka ʻōnaehana puni, pale ka folate i ka makaʻu o ka hana maʻa mua, he mea nui ka lāʻau D no ka hoʻomohala ʻana i nā iwi a me nā niho i loko o ka fetus, kākoʻo ka omega-3 fatty acid ke olakino o ka lolo, ka puʻuwai a me ke kikowaena pūnaewele ʻoiai ʻo ka magnesium e pale i nā pilikia e like me ka palena ulu ulu Intrauterine. Eia kekahi, e hoʻonui ʻia ka ʻai o ka calorie i kēlā me kēia lā e 300-500 calories a pono e hoʻopili pū me nā meaola i ʻōlelo ʻia aʻe. E hoʻāʻo ʻaʻole e hoʻonui i kou ʻōpū i nā manawa āpau no ka mea he kumu ia no kekahi kaumaha ma muli o ka kaumaha nui.

Nā Meaʻai Pono Ola

Eia kahi papa inoa o nā meaʻai olakino i hōʻike maikaʻi ʻia i ka trimester ʻelua. Hana i kahi leka a pono e hoʻokomo iā lākou i kāu papa papaʻai.

1. Meaʻai kai

ʻO ka meaʻai kai kahi kumu waiwai o ka hao e kōkua i ka hana ʻana o ka hemoglobin keu i ka wā hāpai. ʻO ka nele o ka hao i ke kino i ka manawa o ka trimester ʻelua hiki ke hoʻonui i ka hopena o ka anemia [1] , kaumaha postpartum a me ka hānau mua ʻole. ʻO ka nui o ka hao i koi ʻia i kēia manawa he 27 mg [elua] . ʻO nā meaʻai ʻē aʻe i waiwai i ka hao kaʻiʻo momona, nā nati, nā cereal paʻa a me nā legum.

2. Nā pīni keʻokeʻo

ʻO ka pīni keʻokeʻo ka waiwai o ka calcium he mea nui ia no nā ʻano hana like e like me ka hana ʻana o ka hormone a me ka enzyme, ke kūkulu ʻana o nā niho a me nā iwi a me ka hana maʻalahi o nā mākala a me ka ʻōnaehana puni o ka fetus. [3] . 100 g o nā pīni keʻokeʻo i hoʻolapalapa ʻia i loaʻa he 69 mg o ka puna. ʻO ka nele o ka calcium i ka lua o ka trimester hiki ke kumu i ka hānau mua. ʻO ka nui o ka calcium i ʻōlelo ʻia no nā wahine hāpai he 1000 mg [4] . ʻO nā kumuwaiwai ʻē aʻe o ka calcium ka waiū, yoghurt, hua manu, kale a me ka tofu.

3. Nā pīni maka-ʻeleʻele

ʻO ka peas maka ʻeleʻele kahi kumu maikaʻi o folate a i ʻole folic acid e kōkua ai i ke kūkulu ʻana i nā mea kūlohelohe, e hana ana i nā hunaola ʻulaʻula a me ka hoʻoikaika ʻana i ka palekana. Hiki i ka hemahema o ka folate i ke kino o ka wahine i ka trimester ʻelua ke hiki i ka anemia megaloblastic a me nā kīnā neural tube. Hoʻohālikelike ʻia ka hoʻohana ʻana o 400-800 mg i kēlā me kēia lā i ka trimester ʻelua. ʻO nā kumuwaiwai ʻē aʻe o ka folate ʻo ka akepaʻa pipi, asparagus, spinach, brussels sprout a me nā mea kanu ʻōmaʻomaʻo ʻē aʻe. [5]

4. Rice Brown

Hoʻopiha ʻia ka laiki Brown me ka magnesium a me nā meaola e like me selenium, wikamina B6, manganese a me phosphorus. 100 g o ka laiki enaena i loaʻa iā 43 mg o ka magnesium. He mea pono kēia meaola no ka ulu o ka niho a me ka iwi o ka fetus a pale ʻia hoʻi ka makaʻu o ka lolo lolo. Ka nele o ka makanekiuma i ka lua o ka trimester i kumu hypertension, preterm hana a me ka hāpai keiki. Pono nā wahine hāpai (19-30 mau makahiki) e hoʻopau ma kahi o 350 mg o ka magnesium / lā. ʻO nā meaʻai waiwai magnesioma ʻē aʻe ka maiʻa, nā nati a me ka yoghurt. [6]

5. Iʻa momona

ʻO ka iʻa momona e like me ka salemona a me ke tuna waiwai i ka wikamina D. ʻO ka ʻai ʻana o ka huaora D i ka manawa o ka trimester ʻelua e hoʻomaikaʻi ai i nā hanana physiologic e like me ka lawe ʻia ʻana o ka calcium e ke kino a me ka ulu ʻana o ka iwi fetal. Kōkua pū ia i ka hoʻoulu ʻana i ka palekana, kōkua i ka ulu ʻana o nā aʻa a me ka metabolism pūnaeho. Ka nele o ka wikamina D ke kumu o ka makaʻu o ka ʻōpū diabetes, haʻahaʻa hānau kaumaha a me ka hānau mua. ʻO ka nui i koi ʻia o ka wikamina D i ka manawa o ka trimester ʻelua ʻo 200-400 IU / d. ʻO ka lā ke kumu nui o ka wikamina D ʻoiai nā meaʻai e like me ka tī a me nā hua moa i waiwai maoli i kēia huaora. [7]

6. Nā hua flaxse a chia paha

ʻO ka Omega-3 mau mea momona momona nā mea nui o ka papaʻai i ka lua o ka trimester. He wahi kūkulu nui ia o ka lolo o ka foetus a me ka retina a kōkua i ka pale ʻana i ke kaumaha o perinatal. ʻO nā kumuwaiwai kūlohelohe o ka omega-3 fatty acid kahi iʻa aila e like me ke tuna a me nā sardine ʻoiai nā flaxseeds a me nā ʻano chia nā kumuwaiwai i hoʻokumu ʻia me ka alpha-linolenic acid (ALA), kekahi ʻano ʻeka omega-3 fatty acid. Hiki i ka hemahema o ia mea ke kumu i ka deficit kiʻi a me ka lawena. ʻO ka nui i makemake ʻia o ka momona omega-3 ʻo 650 mg. [8]

7. Nā hua maloʻo

ʻO nā hua maloʻo he meaʻai momona loa i ka wā hāpai. Hoʻopili pū ʻia me nā ʻalemona, nā fiku, cashew, nā lā a me nā mea hou aʻe i waiwai i ka hao, ka calcium a me ka protein a hana i kahi meaʻai māmā i kēlā me kēia manawa o ka lā. Hāʻawi ka ʻai ʻana i nā hua maloʻo i nā meaola olakino āpau e pono ai i ka trimester ʻelua. ʻO ka mea maikaʻi e pili ana i nā hua maloʻo hiki ke hoʻohui ʻia i nā meaʻai e like me ka yoghurt e hoʻonui ai i ka ʻono a me ka waiwai o ka meaʻai. [9]

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

• ʻIʻo maka a moa ʻole paha
• Keiki polū
• ʻO ka waiū i hoʻopau ʻole ʻia a i ʻole nā ​​huahana waiū
• ʻO nā meaʻai waiwai Mercury e like me ka manō
• Nā meaʻai i hoʻoponopono ʻia a i ʻole nā ​​meaʻai mākaukau e hana e like me nā ʻāpana ʻuala
• Nā meaʻai ʻono e like me ka wela wela
• Kope ma mua o 2 mau kīʻaha
• ʻO nā mea hoʻonanea e like me ka cola

Kou Horoscope No Ka LāʻApōpō

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele