Nā hua maloʻo a me nā hua hua i ka wā o ka hāpai ʻana: nā pono, nā pilikia a pehea e ʻai ai

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I ka wā hāpai, hiki ʻole ke ʻiʻina i ka meaʻai, ke ʻano o ke ʻano o ka meaʻai. A i kēia wā, he mea nui ka hana ʻana i nā koho olakino. No laila, no ke aha e hoʻokomo ʻole ai i kahi mea olakino e like me nā hua maloʻo a me nā nati i loko o kāu papaʻai e hōʻoia i ke olakino olua a me ka pēpē.

ʻO ka hapa nui o nā hua maloʻo a me nā nati e like me nā apricots, nā fiku, nā ʻāpala, nā walnuts, nā ʻalemona, nā hua puaʻa, a me nā pistachios maikaʻi no nā wahine hāpai no ka mea waiwai lākou i ka fiber, nā antioxidants, nā huaora a me nā minelala e like me ka calcium, magnesium, hao, a pēlā aku.

Loaʻa i nā hua maloʻo ka nui o nā mea momona e like me nā huaʻai hou, koe wale nō ka wai. ʻO nā huaʻai nā meaʻai momona, a ʻo ka ʻai ʻana i ka lima o lākou i ka wā hāpai e kōkua iā ʻoe e hoʻokō i kāu mau pono kino.

Nā pono o ka ʻai ʻana i nā hua maloʻo a me nā hua hua i ka wā o ka hāpai ʻana

1. Kāohi i ka paʻa paʻa

Nui nā huaʻai maloʻo a me nā hua hua i ka fiber e kōkua ai i ka pale ʻana i ka paʻa paʻa, nā pilikia maʻamau a nā wahine e kū nei i ka wā hāpai. I loko o kēia wā, he nui nā kaulike ʻole hormonal e hiki ai i ka constipation. ʻO nā hua maloʻo kekahi kumu waiwai nui o nā antioxidant polyphenol ^[1] .

2. Hoʻonui i ka helu o ke koko

ʻO nā hua maloʻo a me nā nati e like me nā lā, nā ʻalemona, a me nā cashews kahi nui o ka hao, kahi mineral pono e pono ai i ka wā hāpai ^[elua] . I loko o kēia wā, hāʻawi ke kino i ke koko a me ka oxygen i kāu pēpē, no laila me ka piʻi ʻana o ka pono no ka lako o ke koko, hoʻonui ʻia ka pono no ka ʻike hao i kou kino.

3. Kaohi i ke kahe o ke koko

ʻO nā hua maloʻo a me nā hua kukui nā kumuwaiwai maikaʻi loa o ka potassium, kahi mineral nui e kōkua i ka hoʻopaʻa ʻana i nā pae kaomi koko a me ka hoʻomaikaʻi ʻana i ka kaohi muscle. ʻO ke kiʻekiʻe o ke koko i ka wā o ka hāpai ʻana ke kau i ka puʻuwai ma ka puʻuwai a me nā puʻupaʻa, i hiki ke hoʻonui i ka makaʻi o ka puʻuwai a i ʻole ka maʻi maʻi a me ka hahau ^[3] .

4. Kōkua i ka hoʻomohala ʻana i nā niho a me nā iwi o pēpē

Hāʻawi nā hua maloʻo a me nā hua malo i ka nui o ka wikamina A, kahi huaora momona e hoʻonā ʻia no ka hoʻomohala ʻana i nā niho a me nā iwi o ka pēpē. Kōkua pū ia i ka mālama pono ʻana i ka ʻōnaehana pale, mālama i ka ʻike a kōkua i ka ulu a me ka ulu ʻana o ka fetal ^[4] .

5. E hoʻoikaika i nā iwi

ʻO nā hua maloʻo a me nā nati kahi kumu maikaʻi loa o ka puna, kahi e pono ai i ka wā hāpai. Ke hāpai ʻoe, pono i kou kino i ka nui o ka puna e mālama i kou mau niho a me nā iwi e olakino a no kāu pēpē e ulu i nā iwi ikaika a me nā niho ^[5] .

ʻO nā keu pono ʻē aʻe o ka ʻai ʻana i nā hua maloʻo a me nā nati penei:

• Hoʻopaʻa nā lā a me nā prune i nā mākala o ka uterus a hana maʻalahi i ke kaʻina hana ma ka hoʻohaʻahaʻa ʻana i nā manawa o ke kahe ʻana ma hope o ka hoʻouna ʻana.
• ʻO kaʻai ʻana i nā hua maloʻo a me nā hua hua i ka wā hāpai hāpai e hoʻoliʻiliʻi i ka makaʻu o ka hānō a me ke kō ^[6] .
• ʻO nā walnuts, cashews, a me nā ʻalemona kahi kumu maikaʻi o ka omega 3 fatty acid e pale ai i ka hana ma mua a me ka lawe ʻana, a hoʻonui i ka hānau hānau a hoʻohaʻahaʻa i ka makaʻi o preeclampsia.

Ke papa inoa o nā hua maloʻo a me nā hua hua e ʻai ai i ka wā o ka hāpai keiki

• Walnuts
• Kahu
• ʻO Hazelnuts
• ʻO Pistachios
• ʻAmelemona
• ʻApelika maloʻo
• ʻO Raisins
• Nā ʻōpala maloʻo
• Nā lā
• Nā fiku maloʻo
• Maiʻa maloʻo
• Pihi

Nā ʻaoʻao ʻaoʻao o ka ʻai ʻana i nā hua maloʻo a me nā hua

Pono e hoʻopau i nā hua maloʻo a me nā nati i ka hoʻohaʻahaʻa. Hiki i ka nui o ia ke kumu i nā pilikia gastrointestinal, ka loaʻa ʻana o ke kaumaha, ka luhi, a me ka pala o ka niho no ka mea kiʻekiʻe lākou i nā kō a me nā calori kūlohelohe.

E mālama i ka mālama ʻana i nā hua maloʻo a me nā hua

• Hōʻalo i nā hua maloʻo i hoʻohui i nā kō a me nā mea mālama i loko.
• Koho i nā hua maloʻo maoli a ka lā ma kahi o nā mea i hana ʻia.
• E mālama i nā hua maloʻo a me nā nati i loko o ka ipu paʻa e pale ai i ka hopena o ka hei.
• E hōʻoia inā pala nā hua a pilau ma mua o ka ʻai ʻana.
• Hōʻalo i nā hua maloʻo i hoʻoliʻiliʻi.

Nā ala e ʻai ai i nā hua maloʻo a me nā hua hua i ka wā o ka hāpai keiki

• Hiki iā ʻoe ke hoʻopau iā lākou i ka maka.
• Hoʻohui i nā nati i kekahi mau ipu ʻono e like me ka poha, upma, etc.
• Hoʻohui i nā nati a me nā hua maloʻo i kāu salakeke, pudding, nā mālama mālama, a me nā sanwiches.
• Hiki iā ʻoe ke hana i kāu hua maloʻo ponoʻī a me ka hua nut nut mix, kahi meaʻai māmā maikaʻi e ʻai ai ke ala aʻe kāu makemake i ka meaʻai.
• E kāwili iā ia i kāu leʻaleʻa a i ʻole milkshake.

Ehia mau hua maloʻo a me nā hua liʻiliʻi e ʻai ai i kahi lā?

E like me nā hua maloʻo a me nā nati i ʻoi aku ka nui o nā calorie, pono ia e ʻai i ka piha lima. Hiki iā ʻoe ke ʻai i kahi hui o nā hua maloʻo a me nā nati e hoʻokō i kāu mau koi pono.

E noʻonoʻo hoʻi ʻaʻole e kōkua ka ʻai ʻana i nā hua maloʻo a me nā nati. ʻO ka ʻai ʻana i nā huaʻai hou i kēlā me kēia lā e hāʻawi pū i kou kino me ka nui o nā meaola.

Kaha: E ʻoluʻolu e nīnau i kāu gynecologist ma mua o ka ʻai ʻana i nā hua maloʻo a i ʻole nā ​​nati.

1. [1]Vinson, J. A., Zubik, L., Bose, P., Samman, N., & Proch, J. (2005). Nā hua maloʻo: maikaʻi loa i ka vitro a me ka vivo antioxidants. Ka Nūpepa o ke Kula Kaiapuni ʻAmelika, 24 (1), 44-50.
2. [elua]Brannon, P. M., & Taylor, C. L. (2017). ʻO ka hoʻohui hao i ka wā o ka hāpai ʻana a me ka wā pēpē: nā ʻike ʻole a me nā hopena no ka noiʻi a me ke kulekele. Nutrients, 9 (12), 1327.
3. [3]Sibai, B. M. (2002). ʻO ke kiʻekiʻe kiʻekiʻe i ka hāpai ʻana. ʻO Obstetrics & Gynecology, 100 (2), 369-377.
4. [4]ʻO Bastos Maia, S., Rolland Souza, A. S., Costa Caminha, M. F., Lins da Silva, S., Callou Cruz, R., Carvalho Dos Santos, C., & Batista Filho, M. (2019). ʻO ka Vitamin A a me ka hāpai ʻana: He Narrative Review. Nutrients, 11 (3), 681.
5. [5]Willemse, J. P., Meertens, L. J., Scheepers, H. C., Achten, N. M., Eussen, S. J., van Dongen, M. C., & Smits, L. J. (2019). ʻO ka lawe ʻana o ka calcium mai ka papaʻai a me ka hoʻohana hoʻopihapiha i ka wā o ka hāpai mua: ke aʻo manaʻo I. ʻO ka puke pai no ka meaʻai Europe, 1-8.
6. [6]Grieger, J. A., Wood, L. G., & Clifton, V. L. (2013). Hoʻomaikaʻi i ka hānō i ka wā hāpai me nā antioxidant dietary: nā hōʻike i kēia manawa. Nā Nutrients, 5 (8), 3212-332.

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