He aha ka meaʻai i ka wā e hāpai ai? He nīnau mau loa kēia no nā wāhine hāpai. No nā makahiki he nui, ua kuhihewa loaʻia ka nui o kaʻai i hoʻopauʻia i ka wā o ka hānauʻana - e like me ka wahine hāpai eʻai "noʻelua." ʻO kaʻoiaʻiʻo, pono e hoʻonuiʻia ka waiwai o ka meaʻai no nā wāhine hāpai i 300 mau kaloka wale nō. ʻO ke ki i ka meaʻai kūpono ka kohoʻana i nā huahana o ka maikaʻi wale nō.
Nā mea pono a me nā meaʻino no nā wāhine hāpai
ʻO ka mea mua, ke helu nei mākou i ka meaʻai, i ka wā i hāpaiʻia ai ke kapu e kapu loaʻia:
- aiʻole i kāpīʻia i kaʻiʻo o kaʻiʻo - e pale i ka maʻi me E. coli, salmonella a toxoplasma;
- kūʻai i kaʻiʻo mīkini,ʻo ka hopena o ia mea i loko o ka kānalua (no ke kumu hoʻokahi e like me kaʻiʻoʻono);
- nā huaʻala, a me kaʻaila a me nā mayonnaises, kahi hiki ke hoʻopaʻaʻia - iʻole e hopu iʻa salmonella;
- ka iʻa lawaiʻa - no ka pilikia o ke komoʻana o ka mercury i loko o ke kino. Ke kuʻi a me ka hānai. He waiwai nui lākou i ka mau huaʻopa A. Lilo ka hoʻohanaʻana i kēia huapiʻi i ka sotogenicity o ka pēpē;
- hoʻopau. I ka meaʻai no nā wāhine hāpai,ʻaʻohe pono e komo i loko o ka'ōpū (ka ate, ka'ōpū, nā puʻupaʻa, ke kuʻi) - no ka mea,ʻaʻole lākou e lawe mai i kahi pōmaikaʻi iki. Ma mua, ua manaʻoʻia nā wāhine i ka wā o ka hāpaiʻana, no ka mea, he nui ka hao. Eia naʻe,ʻo ka like like - aʻoi aku -ʻo ka wahine ke loaʻa i ka nui o ka hao ke hoʻokomoʻo ia i nā mea'alaʻula a me nā mea hao ma kāna menu. ʻO nā meaʻai i hoʻomākaukauʻia mai nā huahana huapalapa paha i loko o ka nui o nā hua kanu A, aiʻole nā lāʻau'ōpū;
- nā lau lauʻole i hoʻokuʻuʻia. He mea nui loa kēia e hoʻomanaʻo i ka hanaʻana o ka wahine hāpai i loko o ka haleʻaina:ʻo ka mea nui loa paha o ia mau mea, hiki iāʻoe ke hāʻawi pololei i ka leka i ka leka i ka mea kūʻaiʻole, a iʻole nā mea'ē aʻe. I kēia hihia, hiki ke loaʻa ka maʻi i ka toxoplasmosis;
- ka sushi a me ka iʻa iʻa - ke waiho nei i ka pilikia o ka listeriosis;
- ʻaʻole ka waiū me ka momona a me ka roquefort.
No laila, e kamaʻilio e pili ana i kahi meaʻai kūpono no nā wāhine hāpai
ʻO kaʻaiʻana o ka wahine i ka wā o ke kōpū, he mea pono ia nona a me ka'ōpū o ka pēpē e ulu ana. No laila, ua hāʻawiʻia nā makemake i nā wāhine hāpai i nā huahana e pili nei:
- nā kūlana kiʻekiʻe kiʻekiʻe. ʻO nā protein (aiʻole nā protein) nā kumu nui no ka uluʻana o ke kino, nāʻiʻo, nā iwi a me kaʻili o ka'ōpū. Eia kekahi, he mau māhele nui lākou o nā macromolecules o ke koko. ʻO ka makuahine o ka wā e hiki mai ana e hoʻomalu iā ia mai ka'ōhūʻana. Loaʻa ka pāʻani o ka mea kiʻekiʻe loa i ka'ōpū keʻokeʻo. Hoʻohui pū me ia,ʻo kaʻiʻoʻulaʻula o ka maikaʻi maikaʻi, ka moa, ka iʻa a me nā meaʻai weaweu e hoʻokomoʻia i loko o ka pāʻina no nā wāhine hāpai;
- he mauʻakika o ke kiʻekiʻe kiʻekiʻe. ʻO nā'ōpona ka mea eʻai ai i ka ikehu,ʻo ka wahine hāpai a me ka'ōpū. Ua māheleʻia lākou i loko o kahi maʻalahi (e like me keʻano, starch) a me ka maʻalahi (e pili ana ke kīkiki iā lākou). ʻO kaʻaiʻana no ka wahine hāpai e hoʻokomo i nā'ōpona ākea. Aia lākou i ka laiki, kaʻuala, ka pasta, ka berena a me nā lemu. No nā meaʻono a me nā'atiʻona - pono e hōʻoleʻia kā lākou wahine hāpai, no laila,ʻaʻohe mea nui ma ia mau mea;
- lipids. ʻO ka lipids he mea ia o ko mākou kino. Hoʻopiliʻia lākou ma lalo o kaʻili, ka nui o ke kaumaha o ke kino a me ka ikaika no ia mea. I loko o ka'ōpiopio a i loko o kahi pēpē ola olakino,ʻo ka momona nui o nā momona e waihoʻia ma ka hope, nā kīpau a me nā lālā lalo. ʻO ka lipids nā'ōpili glycerol a me nā molekona'okikene. Hiki i nā wai momona ke hoʻonaʻia (pata, nā momona), monounsaturated (oliveʻaila) a polyunsaturated (puaʻaleʻa a me nā meaʻaila'ē aʻe, ka iʻa iʻa me nāʻamona Ω-3 a me ka Ω-6). ʻO wai o ka lipids e pono ai i kaʻaiʻana no nā wāhine hāpai? Monounsaturated a polyunsaturated. ʻO ia,ʻo kaʻaiʻana o kahi wahine i ka wā o ka hāpaiʻana, pono e komo 2 punetēpona o kaʻailaʻaila o ka lā a me ka iʻa momona -ʻelua i ka hebedoma.
ʻO ka nui o ka meaʻai maikaʻi no nā wāhine maʻamau i nā'āpana e nānā like me kēia:
- 3-4 mau huahana i ka lā hua. Eia kekahi laʻana: i ke kakahiaka -ʻelua hua, ma kaʻaina awakea - letite me nāʻaila hou, no kaʻaina ahiahi - ka broccoli i hoʻolapalapaʻia;
- 2 manawa o ka pule - iʻa iʻa hou;
- 3 manawa o ka pule - he meaʻulaʻula kūpona momona (e like me ka pipi) aiʻole ka moa;
- 2-3 manawa o ka pule - beans.
ʻO kekahi mau'ōlelo kōkua nui no kaʻaiʻana i ka wā'ōpiopio:
makemake i nāʻiʻo momona liʻiliʻi; E hōʻole i kaʻai - ka meaʻai i hoʻomākaukauʻia ma kēiaʻano,ʻaʻoleʻoe e maikaʻi; maiʻaiʻoe i nā lauoho a,ʻo keʻano nui, ke kō. Ma kahi maikaʻi, koho i nā huaʻono a me ka meli - akā, i ka manawa maʻamau; Mai inuʻoe i nā meaʻawaʻawa carbonate, no ka mea,ʻo lākou ke kōpaʻa a me nā kinikona.