ʻO nā meaʻai he 10 e ʻai ai i ka wā o ka hāpai keiki no kahi pēpē ʻike

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

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HoʻOuna

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

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ʻO ka ʻike kekahi o nā mākau nui e pono ai mākou e like me nā kānaka. ʻO ia nō hoʻi ke akamai e hoʻoholo ai i ke ʻano o ke ola e kū pono ana, mai ka pilina a me ke kamaʻilio ʻana i ke ola. A makemake kēlā me kēia mākua i kā lākou keiki e naʻaupō, ma ka naʻau a ma nā ʻano ʻē aʻe. I ka makemake pēlā, ʻaʻole lākou e waiho i kahi pōhaku i hoʻohuli ʻia e kiʻi i kā lākou keiki i nā kumuwaiwai kūpono āpau e kūkulu i ko lākou lolo lolo - nā puke, nā puzzles, nā mea pāʻani a me nā mea ʻē aʻe. Akā he ʻike maoli ka mea e hiki ke mahi?

ʻOiaʻiʻo, hiki ke mahi a hoʻomaikaʻi ʻia kahi ʻāpana e ka hoʻomaʻamaʻa ʻana i ka lolo me ka ʻai ʻana i nā meaʻai olakino i waiwai nui ʻia no ka hana o ka lolo pono. Akā ʻo ka hapanui o ka ʻike o ke kanaka e pili mau ʻia i kā lākou genes a me kā lākou hoʻoilina hoʻoilina. Eia nō naʻe, ua ʻike ʻoe i ka ʻike o kāu pēpē e nā meaʻai āu e ʻai ai i kou wā hānau? Hoʻomaka ka lolo o kāu pēpē e hoʻomohala i ka trimester mua iho a he mea nui ia e hoʻomaka ʻoe e ʻai i ke olakino mai ka hoʻomaka o kou hāpai ʻana.

Makemake ʻoe e ʻike i kekahi mau meaʻai e hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka lolo o kāu pēpē a kōkua iā ʻoe e hāʻawi i kahi pēpē akamai? Ua hōʻuluʻulu mākou i kahi papa inoa o 10 mau ʻano meaʻai like ʻole āu e pono ai e hoʻopau no kēlā!

ka aila castor ka ulu hou ana o ka lauoho

1. Mīkini a me nā mea kanu lau ʻōmaʻomaʻo ʻē aʻe

ʻO ka mea mua ma ka papa inoa ka milo me nā mea kanu lau ʻōmaʻomaʻo ʻē aʻe. ʻAʻole anei mākou i lohe i ke keu pono o ka milo no ko mākou olakino holoʻokoʻa? ʻĀ, i ka wā hāpai, nā mea ʻōmaʻomaʻo a me nā lau, ʻo ka milo hoʻi, hiki ke hāʻawi iā ʻoe i nā keu pono aʻe. ʻO ka mea mua, e nānā i ka waiwai kūpono o ka spinach. Loaʻa iā ia ka huamona folic acid a i ʻole folate, a me ka hao, a he mea nui ia no ka ulu ʻana o ka pēpē. Loaʻa i ka 100 gram o ka milo nā 194 micrograms o ka folate a me ka 2.71 mg hao. Ma waho o kēlā, loaʻa iā 2.86 gram o nā protein, 2.2 gram o ka fiber dietary, nā huaora ʻē aʻe (A, B6, B12, C, D, E, K), nā minelala (calcium, magnesium, phosphorous, potassium, sodium, zinc), etc. ^[1]

Akā no ke aha e makemake ai kāu pēpē i ka waikawa folic a me ka hao? Koi ʻia ʻo Folic acid no ka hoʻopili ʻana o DNA, ka huakō o ka wikamina, a no ka hoʻomohala pono ʻana o ka neural tube, me nā pono ʻē aʻe no ka makuahine a me ka pēpē. ʻO kēia neural tube ia e hoʻomau a ulu i ka lolo a hana pēlā, koi ʻia ka folate. ʻO ka hemahema o ka folate a i ʻole ka folic acid i ka wā o ka hāpai ʻana ua hōʻoia ʻepekema ʻia e pili i nā hānau hānau i loko o ka pēpē. ^[elua] Pono ʻia ka hao no ka hoʻomohala ʻana i nā pūnaewele fetal, ka ulu ʻana o nā hunaola ʻulaʻula, e halihali ana i ka oxygen i ka lolo o ka pēpē a me kahi hui o nā hana nui ʻē aʻe. ^[3]

ʻOiai he mea waiwai nui nui, e kauoha aku kāu kauka i kāu mea hoʻohui hao a me ka folate. Eia nō naʻe, ʻo ka ʻai ʻana i nā lau lau ʻōmaʻomaʻo e like me nā spinach e kōkua pū kekahi e hoʻonui i kāu hao a me ka ʻai maoli o ka folate. Eia nō naʻe, ma mua o ke komo ʻana a kuke ʻana paha i nā lau, e hōʻoia e holoi maikaʻi ʻoe i kāu mau mea kanu a kāpae i nā kemikino ʻino i loaʻa iā lākou.

ʻO ka aila lauoho maikaʻi loa no ka mālama ʻana i ka hāʻule lauoho a me ka ulu ʻana o ka lauoho

2. Nā huaʻai

Loaʻa nā huaʻai hou a me nā minelala i ka nui a he aha hou aku, ʻono lākou a hiki ke kōkua iā ʻoe me nā kuko a me nā niho ʻono e kīkē ana i ka wā hāpai! ʻO kekahi mau huaʻai olakino pū me nā ʻalani, blueberry, pomegranates, papaya, manga, guava, maiʻa, nā hua waina a me nā ʻāpala. Akā i waena o kēia mau mea āpau, ʻike ʻia nā blueberry ʻoi aku ka maikaʻi. ʻO kēia no ka mea waiwai lākou i nā antioxidants. ^[4]

Akā, no ke aha ʻoe e pono ai i nā antioxidant? Pono ko mākou kino e hahau i ke kaulike ma waena o ka nui o nā antioxidant a me nā radical manuahi i loko. Hoʻopilikia ka hoʻonui ʻana i nā radical manuahi i ke kino a me kāna mau hana, e hoʻoulu ana i ke koʻikoʻi oxidative. No laila, ʻo kekahi o nā hana he nui o nā antioxidant e kūʻē i nā radical free.

Eia kekahi, pili nui nā radical free me ka poino o ka lolo a hōʻemi i ka ulu ʻana o ka lolo i nā keiki hānau hou a me nā fetus. ^{[5] [6]} E kōkua ka hoʻopau ʻana i nā blueberry iā ʻoe e loaʻa i kahi nui o nā antioxidants. Inā ʻaʻole hiki i nā blueberry, hiki iā ʻoe ke hoʻāʻo i kekahi o nā hua i ʻōlelo ʻia ma luna a i ʻole ka hapa nui o nā hua. Eia nō naʻe, mai wikiwiki e kiʻi i kāu mahele lāʻau o nā antioxidants. Lawe i nā ʻāpana liʻiliʻi.

3. Nā hua moa a me ka tī

ʻAʻole waiwai wale nā ​​hua manu i nā protein, akā piha pū lākou i nā huaora a me nā minelala pono, ʻo ia hoʻi ka lāʻau D. Loaʻa iā lākou kahi amino acid i kapa ʻia ʻo choline. ^{[7] [8]} ʻO ka tī kekahi kumu ʻē aʻe o ka wikamina D he ʻono a olakino hoʻi. I kēia manawa, ʻelua ʻepekema D, a me choline, i hōʻike ʻepekema e pili ana i ka ulu ʻana o ka lolo i ka wā fetal a me ka hemahema i kekahi e hiki ke hoʻopōloli i ka olakino olakino o ka pēpē, e hōʻino ana i nā hemahema a / a i ʻole maikaʻi ʻole ka hana ma hope. ke ola. ^{[9] [10]}

Hiki iā ʻoe ke loaʻa i kāu mahele kaulike o ka wikamina D mai nā huaʻai a i ʻole ka lā, ʻoiai ʻo ka hoʻokomo ʻana i ka nui o ka lā ʻaʻole ia he mea maikaʻi ke hāpai ʻoe.

4. ʻO ka iʻa me ka iʻa kai

Ua lohe paha ʻoe e pili ana i ka iodine a me kāna kuleana i ka mālama ʻana i kahi hana lolo olakino. Ua lohe paha ʻoe e pili ana i ka haʻi ʻia ʻana e kekahi e nā omega 3 fatty acid. Akā ua ʻike ʻoe he mea nui lāua ʻelua i ka hoʻomohala ʻana i ka manaʻo a me ka ʻike o kāu pēpē? ʻĀ, nā iʻa, ʻoiai ʻaʻole āpau o lākou, loaʻa nā meaola ʻelua i loko o lākou. Ua ʻike ʻia kahi noi ma 2013 i ka hoʻopili ʻia ʻana o ka iodine kūpono i ka wā o ka hāpai ʻana, i ka ʻoiaʻiʻo, holoi i ka hana kīnā o ka noʻonoʻo i kahi nui. ^{[umikumākahi]} Ua ʻike ʻia kahi noiʻi 2010 hou i ke kuleana nui o ka omega 3 fatty acid i ka ulu ʻana o ka lolo. ^[12]

Loaʻa nā iʻa momona e like me ka salemona a me ke tuna i nā huaora āpau a hiki ke hoʻopau ʻia me ke akahai. Eia nō naʻe, ʻoiai e ʻai ana i ka iʻa, ʻoi aku ka maikaʻi e nīnau mua i kāu kauka, ʻoiai ʻo kekahi iʻa i loaʻa i ka mercury a me kekahi mau ʻike ʻino. E ʻimi i ka ʻōlelo aʻoaʻo a kāu kauka ma mua o ka ʻai ʻana i ka iʻa i ka wā hāpai.

5. Yogurt

Eia kekahi huahana waiū i waiwai i nā protein ʻo Yoghurt. Pono nā protein i ka nui e ka ʻōpū i mea e hoʻomohala ai i nā nerve nerve o ka foetus a me ke kino holoʻokoʻa. No laila, hiki iā ʻoe ke hoʻopau i nā protein i makemake ʻia me ka hele ʻole ma luna o ka luna.

nā hoʻoikaika kino e hoʻemi i ka momona lima

ʻOiai he nui nā meaʻai i waiwai i nā protein, loaʻa ka yoghurt i ke keu pono he probiotic ia, ʻo ia hoʻi ka mea e hoʻoulu ai i ka ulu ʻana o nā koʻohune maikaʻi e pono ai ke kino. No laila inā ʻoe e nānā i mua i ka lawe ʻana i kahi pēpē akamai a akamai, makemake ʻoe e hoʻomaka e ʻai i ka yogurt olakino, keu hoʻi i ka Greek yoghurt, i kēlā me kēia lā.

6. ʻAmona

Ua ʻike mau ʻia nā ʻalemona he mau meaʻai lolo. Ua hoʻonui pinepine ʻia lākou i ka mākeke e pili ana i kēlā maikaʻi o kā lākou a me nā kumu āpau. ʻOiai ke olakino, ʻono a maikaʻi hoʻi, ʻaʻohe ala hoʻokahi e pono ai ʻoe e lawe iā lākou. Ua ʻike anei ʻoe i loko o ka 100 mau ʻalani o ka ʻalemona i 579 kilocalories, 21 mau kolamu o nā protein, 12.5 gram o ka fiber dietary, 44 micrograms o folate a me 3.71 mg o ka hao a me nā huaora a me nā minelala pono ʻē aʻe. ^[14] Hiki iā ʻoe ke kiʻi i nā ʻalemona maka maka i kēlā me kēia lā no ka mea e kōkua ia iā ʻoe e hoʻopakele i kahi pēpē akamai a lolo hoʻi.

7. Walnuts

ʻO nā huaʻai a me nā hua maloʻo maloʻo, i loko o kēia mau makahiki, kokoke i kēlā me kēia papa inoa e pili ana i ka omega 3 fatty acid. A ʻaʻohe ʻokoʻa nā walnuts iā ia. E like me nā ʻalemona, he waiwai pū kekahi nā walnuts o nā protein, nā wīwī, nā fiber, ka ikehu, nā wikamina, nā minelala, a me nā omega-3 fatty acid i koi ʻia no ka paʻa a me ka ulu wikiwiki o kou lolo. ^{[umikumālima]} Eia kekahi, loaʻa iā lākou nā 0 milligrams o ka kolesterol a ua hōʻoia ʻepekema e hoʻomaikaʻi i ke kino lipid profile. ^[16] No laila, pōmaikaʻi ka makuahine a me ke keiki i kēia nū kamahaʻo.

8. Nā Paukena

Pono ʻoe e haʻohaʻo nei no ke aha mākou e kamaʻilio nei e pili ana i nā hua ʻōpala ʻaʻole ka paukū ma ke ʻano holoʻokoʻa. ʻOiaʻiʻo, me nā hua ʻumeke i kāu papaʻai hāpai hiki ke lilo i ala maikaʻi loa o ka hoʻohui ʻana i nā huaora holoʻokoʻa i kāu a me ke kino o kāu pēpē. Loaʻa iā lākou a ʻoi aku ka liʻiliʻi o ke kumukānāwai like o nā protein, puluniu, nā wikamina a me nā minelala e like me nā ʻalemona a me nā walnuts, a loaʻa pū kekahi i nā antioxidant e hoʻoponopono i nā hana radical manuahi. ^[17]

9. Nā piʻa a me nā ʻēlētē

Inā ʻoi aku ʻoe i kahi legume-person a makemake e ʻai i nā legume i ka wā o ka hāpai ʻana, e hoʻokomo pono i nā pīni a me nā lihi i loaʻa iā lākou āpau a i ʻole ka hapa nui o nā huaora a me nā minelala i ʻōlelo ʻia ma kēia ʻatikala. I ka hoʻohālikelike ʻana i ka lentil, he lihi ko ka pīni. Eia nō naʻe, hiki iā ʻoe ke koho i kekahi o lākou a hoʻokomo iā lākou i ka nui i kāu papaʻai i mea e hānau ai kahi pēpē akamai. ^{[18] [19]}

ʻōlelo aʻoaʻo home no ka lauoho maloʻo

10. waiu

ʻAʻole hiki ke hoʻokūpaʻa ʻia nā pono o ka inu waiū. ʻO ia ke kumu, ʻoiai ma hope o ka hānau ʻana, i nā wā hoʻomohala koʻikoʻi, hāʻawi nā mākua i ka waiū o kā lākou keiki. ʻOiai ʻo 89 kenetene o ka waiū ka mea nui o ka wai, ʻo ka 11 keneta i koe i piha me nā mea momona. Loaʻa iā ia he 3.37 gram o nā protein, 125 mg calcium, a me 150 gram o ka potassium me nā huaola ʻē aʻe e ʻike pono e hānai i ka pēpē ulu a me kāna mau koi o ka lolo e ulu ana. ^[iwakālua] ʻO ka inu ʻana i ka waiū i ka wā o ka hāpai ʻana e hoʻonui loa i kou manawa o ka lawe ʻana i kahi keiki whiz!

No laila, eia nā mea ʻai he 10 e kōkua e hoʻomohala i ka ulu ʻana o ka lolo o kāu keiki hānau ʻole i loko o ka ʻōpū. Akā ʻaʻole e kōkua ka ʻai ʻana i kēia mau meaʻai wale nō. E holo wale kēia mau mea inā mālama ʻoe i kahi ola olakino iā ʻoe iho. ʻAi i nā mea olakino olakino a hoʻopili i ka nui o nā wai olakino. E hana a hoʻoikaika kino e paʻa pono. ʻAʻole kōkua wale ka hoʻoikaika ʻana i ka lawe ʻana i ka pēpē, akā kōkua pū ia me ka hoʻomohala ʻana i ka lolo o ka pēpē.

Ua hōʻoia ʻepekema ʻia ma o kahi noi 2012 e hoʻomaikaʻi ka hoʻoikaika makuahine i ka hana ʻike o nā keiki . ^{[iwakāluakumakahi]} Hōʻalo i nā mea maikaʻi ʻole e like me ka wai ʻona, nā meaʻai maikaʻi ʻole, a pēlā aku. Hiki iā ʻoe ke kamaʻilio a heluhelu paha i nā moʻolelo i ka pēpē pēpē ke holomua nei ʻoe i kou hāpai ʻana. Eia kekahi, ʻo nā mea āpau, hōʻemi iki ke koʻikoʻi no kahi hāpai hāpai hauʻoli a hua.

1. [1]Spinach, National Nutrient Database for Standard Reference Legacy Release, Ke Keʻena ʻOihana Hoʻolālā Hoʻolālā ʻAmelika Hui Pū ʻIa.
2. [elua]Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y. H. (2011). Folic Acid kumukanawai a me ka hāpai keiki: ʻoi aku ma mua o ka neural tube defect preventing. Nānā i nā ʻōpū & ʻōpū, 4 (2), 52-59.
3. [3]Brannon, P. M., & Taylor, C. L. (2017). ʻO ka hoʻohui hao i ka wā o ka hāpai ʻana a me ke keiki hānai: nā ʻike ʻole a me nā hopena no ka noiʻi a me ke kulekele. Nutrients, 9 (12), 1327
4. [4]Olas B. (2018). Berry Phenolic Antioxidants - Nā hopena no ke olakino kanaka ?. Nā palena i ka lāʻau lapaʻau, 9, 78.
5. [5]Buonocore G Perrone S, Bracci R, (2001), Nā radical manuahi a me ka lolo i loko o ke keiki hānau, Biology Of neonate, 79 (3-4), 180-186.
6. [6]Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Nā radical manuahi, nā antioxidant a me nā meaʻai kūpono: Ka hopena i ke olakino kanaka. Nā loiloi Pharmacognosy, 4 (8), 118-26.
7. [7]ʻO nā hua manu, Pūnaewele Nutrient National no ka Hoʻouna ʻana i ka Hoʻoilina Hoʻohālikelike, Hoʻolaha Kaʻāina ʻAmelika Hui Pū ʻIa ʻAmelika Hui Pū ʻIa.
8. [8]Wallace, T. C., & Fulgoni, V. L. (2017). Hoʻohui ʻia nā hana Choline maʻamau me ka hua manu a me ka Protein ʻai ma ʻAmelika Hui Pū ʻIa. Nutrients, 9 (8), 839
9. [9]Blusztajn, J. K., & Mellott, T. J. (2013). Nā hana Neuroprotective o ka nutritional choline perinatal. ʻO ka lāʻau lapaʻau lapaʻau a me nā lāʻau lapaʻau, 51 (3), 591-599.
10. [10]ʻO Eyles D, Burne T, McGrath J. (2011), Vitamin D i ka ulu ʻana o ka lolo fetal, seminars in cell and biology developmental, 22 (6), 629-636
11. [umikumākahi]Puig-Domingo M, Vila L. (2013), nā hopena o ka iodine a me kāna mea kōkua i ka wā hāpai i ka ulu ʻana o ka lolo i ka fetal, ka lāʻau lapaʻau olakino o kēia manawa, 8 (2), 97-109.
12. [12]Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). ʻO ka Omega-3 Fatty acid a me ka hāpai ʻana. Nānā i nā ʻōpū & ʻōiwi, 3 (4), 163-171.
13. [13]Yoghurt, USDA Pūnaewele Huahana Mea Mea Mea Mea Mea Mea Mea, Ke Keʻena ʻĀina Hoʻokele ʻAmelika Hui Pū ʻIa.
14. [14]Almonds, National Nutrient Database for Standard Reference Legacy Release, Ke Keʻena ʻOihana Hoʻolālā Hoʻolālā ʻAmelika Hui Pū ʻIa.
15. [umikumālima]Walnuts, Pūnaewele Nutrient National no ka Hōʻike Manaʻo Hoʻoilina Maʻamau, Keʻena ʻoihana mahiʻai mahiʻai ʻo ʻAmelika Hui Pū ʻIa.
16. [16]ʻO Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK, 2018, Nā hopena o ka ʻai ʻana o ka wōnati i nā lipid koko a me nā kumu kūlohelohe o ka maʻi puʻuwai. Ka Nūpepa ʻAmelika o ka meaʻai pilikino, 108 (1), 174-187
17. [17]Nā hua paukena a me ka palaʻai, Pūnaewele Nutrient National no ka Hōʻike Manaʻo Hoʻoilina Maʻamau, Keʻena ʻoihana mahiʻai mahiʻai ʻo ʻAmelika Hui Pū ʻIa.
18. [18]ʻO nā pīni, Pūnaewele Nutrient National no ka Hōʻike Manaʻo Hoʻoilina Maʻamau, Keʻena ʻoihana mahiʻai mahiʻai ʻo ʻAmelika Hui Pū ʻIa.
19. [19]Lentils, National Nutrient Database for Standard Reference Legacy Release, Ke Keʻena ʻOihana Hoʻolālā Hoʻolālā ʻAmelika Hui Pū ʻIa.
20. [iwakālua]Milk, National Nutrient Database for Standard Reference Legacy Release, Ke Keʻena ʻOihana Hoʻolālā Hoʻolālā ʻAmelika Hui Pū ʻIa.
21. [iwakāluakumakahi]Robinson, A. M., & Bucci, D. J. (2012). ʻO ka hoʻoikaika kino makuahine a me nā hana cognitive o ka Offspring. Nā ʻepekema ʻike, 7 (2), 187-205.

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