He manawa maikaʻi ka hāpai ʻana i kou manaʻo i ka hiki ʻana mai o kāu keiki liʻiliʻi. A ʻoiai makemake ʻoe e hana i ka mea maikaʻi loa no ʻoe iho a me kāu pēpē e ulu ana, hiki iā ia ke lilo i mea paʻakikī me nā hana a me nā mea ʻole e hahai ai! Eia nō naʻe, hoʻokahi mea hiki iā ʻoe ke hana no kou olakino a me kāu keiki me ka noʻonoʻo ʻole ʻana iā ia - ʻo ka ʻai ʻana i nā hua. Me ka nui ole ado, e heluhelu no ka ike hou aku nā huaʻai e ʻai ai i ka wā hāpai !
Kiʻi: 123RF ekahi. No ke aha e koho ai nā wāhine i nā huaʻai e ʻai ai i ka wā hāpai?
elua. ʻO wai nā huaʻai maikaʻi loa e ʻai ai i ka wā hāpai?
3. E nānā i kēia papa inoa o nā huaʻai maikaʻi loa no nā wahine hāpai!
ʻEhā. FAQs
No ke aha e koho ai nā wāhine i nā huaʻai e ʻai ai i ka wā hāpai?
I ka wā hāpai, pono nā wāhine e ʻai i ka meaʻai kūpono i hiki i kā lākou mau pēpē ke loaʻa nā meaʻai e pono ai e hele i nā loli physiological pono i loko o ka ʻōpū. Hōʻike nā haʻawina ʻo nā pēpē i loaʻa ʻole i ka meaʻai kūpono i ka wā mua e maʻi i nā maʻi ma hope o ke ola.ʻAi i nā hua i ka wā hāpai he nui nā pono no ka makuahine a me ka pēpē. No ka hoʻomaka ʻana, ʻoi aku ka nui o nā huaʻai me nā huaora, nā minerala, a me ka fiber. ʻO ka ʻai ʻana i ka meaʻai me ka hui ʻana o nā huaʻai e hāʻawi iā ʻoe a me kāu pēpē i ka hapa nui o ka mea waiwai nui .
Kiʻi: 123RF Ma ka aoao maikai, ʻoluʻolu maoli nā huaʻai a hana maikaʻi e hoʻokō i ka makemake . ʻO ka ʻai ʻana i nā huaʻai e mālama iā ʻoe no ka lōʻihi e kōkua iā ʻoe e pale i ka hoʻouka ʻana meaʻai maikaʻi 'ole i ke kino a me nā calorie ʻole.
Manaʻo kōkua: ʻO nā huaʻai nā meaʻai momona a no laila, ʻoi aku ka maikaʻi ma mua o nā calorie ʻole i loaʻa iā ʻoe mai nā meaʻai junk.
ʻO wai nā huaʻai maikaʻi loa e ʻai ai i ka wā hāpai?
Kiʻi: 123RF E nānā i kēia papa inoa o nā huaʻai maikaʻi loa no nā wahine hāpai!
1. Guava
Loaʻa i ka Guava nā ʻano meaʻai like ʻole a no laila kekahi o nā nā huaʻai maikaʻi loa e ʻai ai i ka wā hāpai . He palekana ke ʻai i ka wā hāpai, kōkua i ka hoʻomaha ʻana i nā ʻiʻo a me kōkua i ka ʻeli ʻana . He waiwai nui ka Guava i ka fiber, e hoʻonui i ka meaʻai a mālama iā ʻoe i ka māʻona, kōkua i ka neʻe ʻana o ka ʻōpū e pale i ka constipation a me nā hemorrhoids. Hōʻalo i ka ʻai nui ʻana ʻai mau i nā hua i oo i ka wā hāpai.2. Maiʻa
ʻO kekahi hua kiʻekiʻe i ka fiber meaʻai ka maiʻa! Ma waho aʻe o kēia, hoʻopiha ʻia ka maiʻa me nā momona momona koʻikoʻi e like me omega-3 a me omega-6. ʻO ka Omega-3 fatty acids e hoʻemi i ka pilikia o ka hana mua a me ka hānau ʻana, preeclampsia, ke kaumaha, a me ke kōkua i ka hoʻonui ʻana i ke kaumaha hānau. He mea nui ka Omega-6 fatty acids olakino naʻau .Hoʻopiha pū ʻia ka maiʻa me nā huaora koʻikoʻi e like me B-complex a me C, nā minerale e like me ka magnesium, manganese, copper, a me selenium, e hoʻolilo iā lākou i nā hua maikaʻi loa e ʻai ai i ka wā hāpai. ʻO ka potassium i loko o ka maiʻa e hoʻohaʻahaʻa i ka paʻa ʻana o ka wai, kaulike i nā electrolytes, a hoʻonui i ka ʻōnaehana pale.
Kiʻi: 123RF 3. ʻAlani
Loaʻa i nā hua ʻalani a me nā hua citrus ʻē aʻe ka nui o ka huaora C. He mea koʻikoʻi kēia huaora no ka ulu a me ka ulu ʻana o nā iwi a me nā niho o ke pēpē. Kōkua pū ka Vitamin C hoʻopaʻa hao , ʻo ia ka mineral kī no ke kino. ʻO ka mea nui loa, he antioxidant ka vitamina C, e hōʻemi ana i ka pōʻino i hana ʻia e nā radical manuahi.Eia kekahi, ʻo ka ʻalani kahi kumu maikaʻi o ka fiber a ʻakika folic . ʻO ka huaʻaola B hiki ke hoʻoheheʻe ʻia i ka wai, ka waikawa folic ka mea e pale ai i nā hemahema o ka ulu ʻana e pili ana i ka lolo a me ke kuamoʻo i loko o ka pēpē, no laila e hoʻomaopopo i ka ʻalani i waena o nā huaʻai e ʻai ai i ka wā hāpai.
4. Apple
ʻO nā antioxidants a me ka huaora C i loko o nā ʻāpala he mea nui ia no ke olakino holoʻokoʻa. Loaʻa i nā ʻāpala nā huaora B, kahi e mālama ai i ke olakino ʻulaʻula. Hōʻike nā haʻawina e hoʻohaʻahaʻa ka ʻāpala i ka pilikia o ka maʻi a me ka hānō i ka wā kamaliʻi. Ma waho aʻe o kēia, hoʻopiha ʻia nā ʻāpala i ka hao e kōkua ai hoʻonui i ka hemoglobin hana a pale i ka anemia.
Kiʻi: 123RF 5. Kiwi
He waiwai kēia hale mana meaʻai i ka fiber dietary, folic acid, vitamina C a me E, potassium, carotenoids, a me nā antioxidants. Loaʻa i nā Kiwi kekahi mau ʻano minerala ʻē aʻe e kōkua i ke olakino holoʻokoʻa no ka makuahine a me ke keiki.6. ʻApika
Loaʻa i nā ʻAprikot nā huaora a me nā minela koʻikoʻi e like me ka folic acid, calcium, pālolo , a magnesium . ʻO nā apricots maloʻo kahi kumu waiwai o ka hao a me ka fiber, e hoʻoikaika ana i ka hana ʻana o nā keʻena koko ʻulaʻula a me ka hoʻoponopono ʻana i nā kaʻina hana hoʻoheheʻe, a no laila maikaʻi loa e like me nā huaʻai e ʻai ai i ka wā hāpai.
Kiʻi: 123RF 7. Nā hua hua
Strawberries, raspberries, blueberries , a me nā mea hou aʻe i hoʻopiha ʻia me ka huaora C, folic acid, beta carotene, antioxidants, potassium, a me nā mea hou aku. ʻO kēia mau mea a pau kōkua i ke kūkulu ʻana i ke kino o ke pēpē a me ka ʻōnaehana pale .
Manaʻo kōkua: E ʻai ana i ka hui ʻana o hua piha i ka wā hāpai e hāʻawi iā ʻoe i nā meaʻai like ʻole e pono ai ʻoe a me kāu pēpē no ke olakino.
FAQs
N. He aha nā huaʻai e pale ai i ka ʻai ʻana i ka wā hāpai?
A. ʻOiai he maikaʻi nā huaʻai no ke olakino i ka wā hāpai, eia kekahi mau mea pono ʻoe e pale i ka ʻai.- Paina
ʻO ka ʻai ʻana i ka pineapple hiki ke hōʻemi i ka ʻōpū o ka ʻōpū, hiki ke hopena i ka hāʻule ʻana. ʻO ka mea hou aku, aia i loko o kēia hua ka bromelain, kahi enzyme e haki ai iho i ka protein . Hiki i ka Bromelain ke hoʻopalupalu i ka ʻōpū a hiki ke hānau mua! No laila, ʻAʻole ʻo ka pineapple kekahi o nā huaʻai e ʻai ai i ka wā hāpai.- Papaya
Nui kēia huaʻai i nā meaʻai akā hiki ke piʻi i ka wela o ke kino, hiki ke hoʻopilikia i ka pēpē i ka wā hāpai. Eia kekahi, hiki i ka latex i loko o ka papaya ke hoʻopilikia i ka ulu ʻana o ka fetal, a hoʻoulu i ke koko o ka ʻōpū, a me ka hāʻule ʻole.- Hua waina
Loaʻa i ka hua waina ka resveratrol, kahi mea ʻawaʻawa e hiki ai ke hoʻomake a i ʻole pilikia hāpai . Eia nō naʻe, he haʻahaʻa haʻahaʻa nā hua waina ke ʻai ʻia me ka haʻahaʻa.
Kiʻi: 123RF N. He aha ke ala maikaʻi loa e ʻai ai i nā huaʻai i ka wā hāpai?
A. E hoʻomanaʻo i kēia mau ʻōlelo aʻoaʻo!- E ʻai holoʻokoʻa
ʻOi aku ka maikaʻi o ka ʻai ʻana i nā huaʻai holoʻokoʻa. ʻO ia hoʻi, inā ʻoe e ʻai ana i nā ʻāpala ma hope o ka ʻili ʻana iā lākou a i ʻole ka inu ʻana i ka wai ʻalani ma mua o ka ʻai ʻana i ka hua, ke hana hewa nei ʻoe . I ka nui o nā huaʻai, hoʻopili ʻia nā meaʻai ma kahi o ka ʻili, no laila ʻaʻole ʻoe makemake e haʻalele iā lākou. Me ka juicing, nalowale ʻoe fiber meaʻai nui . No laila, e hoʻopaʻa pono i kāu mau huaʻai punahele e ʻai ai i ka wā o ka hāpai ʻana e ʻohi i ko lākou maikaʻi nui.- Hōʻalo i nā wai kō
Inā pono ʻoe e inu i ka wai huaʻai, e hana ʻoe iā ʻoe iho ma ka home. Kalepa ʻO nā wai huaʻai i loaʻa i hoʻopiha ʻia me ke kō e ʻoi aku ka pōʻino iā ʻoe ma mua o ka maikaʻi . Inā kūʻai ʻoe i nā wai i hana ʻia, e heluhelu pono i nā lepili. Hoʻohana like ia i ka yogurt huaʻai!
Kiʻi: 123RF - E koho i nā meaʻai haʻahaʻa kō
ʻAʻole liʻiliʻi ke kō maoli nā Berries ma mua o nā hua e like me nā mango a me nā hua waina. Inā hopohopo ʻoe e pili ana i ka hoʻonui ʻana i ke kaumaha i ka wā hāpai a i ʻole ke ʻimi nei e hōʻemi i ka pilikia o ka maʻi diabetes, e koho i nā huaʻai e ʻai ai i ka wā hāpai. ʻO ka avocado a me ka niu nā hua haʻahaʻa i ke kō me nā kiʻekiʻe o nā momona olakino.E noʻonoʻo pono e noʻonoʻo ʻia nā hua maloʻo e like me nā hua waina, nā lā, a me nā mea ʻē aʻe he candy a ʻai ʻia me ka liʻiliʻi ma muli o ka nui o ke kō.
- E ʻai i ka meaʻai kaulike
ʻAʻole pono nā huaʻai ka mea āu e ʻai ai; ʻai i ka meaʻai kaulike me ka macro a me ka micronutrients he mea nui ia no kou olakino a me kāu pēpē. E ho'āʻo e ʻai i nā huaʻai me nā haʻaleʻa paʻakikī, nā protein, a me nā momona maikaʻi e hōʻemi i nā hopena maikaʻi ʻole o nā kō maoli i ka hua.
Kiʻi: 123RF
