Ua ʻike paha ʻoe ma hope koke o ka hānau ʻana ua komo nā pēpē i kahi kūlana kūlohelohe o ketosis?
ʻAe, heluhelu pololei ʻoe: Ua hōʻike ka noiʻi ʻana aia nā keiki hou i ka ketosis a noho mau i kēia kūlana maʻamau, olakino i ka wā o ka hānai ʻana ( 1 )( 2 ).
Eia kekahi, ua hōʻoia ka noiʻi ʻo ka waiū umauma o nā makuahine olakino he 50-60% momona, y ʻO ka cholesterol i loko o ka waiū waiu e hāʻawi i nā pēpē i ʻeono manawa i ka nui o ka nui o nā pākeke e ʻai ai i kā lākou meaʻai ( 3 ).
No laila, inā hānau maoli nā pēpē i ke ketosis a pōmaikaʻi mai ka hoʻohana ʻana i ka momona a me nā ketones no ka wahie, no ke aha e pilikia ai ka hahai ʻana i ka ʻai ketogenic / ʻano ola no ka makuahine hānai?
Papa Kuhikuhi
He aha ka ʻōlelo a ka noiʻi e pili ana iā Keto i ka wā e hānai ai?
ʻO ka mea pōʻino, ʻo nā palapala ʻepekema o kēia manawa e pili ana i ka meaʻai ketogenic a me ka hānai ʻana ua palena loa.
Ua hoʻohālikelike kahi haʻawina i ka makahiki 2009 i ka meaʻai haʻahaʻa, momona momona (LCHF) me kahi meaʻai kiʻekiʻe-carbohydrate, momona haʻahaʻa (HCLF) i nā wahine lactating ( 4 ).
Eia naʻe, he mea nui nā kikoʻī o ka haʻawina. ʻO ka mea mua, he haʻawina liʻiliʻi loa ia o nā wahine a me kā lākou pēpē, ʻo 7 wale nō nā mea komo. Ua aʻo ʻia lākou i ʻelua mau manawa ma ke ʻano maʻamau no 8 mau lā, hoʻokaʻawale ʻia e hoʻokahi a ʻelua pule.
I kekahi manawa, ua hāʻawiʻia nā wāhine i ka mea i kapaʻia e ka poʻe noiʻi he momona momona, haʻahaʻa-carbohydrate. Akā ʻaʻole hiki i kēia ʻai ke hopena i kahi kūlana ketosis (30% kaʻa a me 55% momona, ʻoiai ʻo ka hapa nui o nā meaʻai haʻahaʻa a i ʻole nā keto ʻai ʻoi aku ka liʻiliʻi ma mua o 10% mau kaʻa).
I kekahi manawa, ua loaʻa iā lākou kahi meaʻai kiʻekiʻe-carbohydrate, haʻahaʻa momona (60% o ka ikehu mai nā carbohydrates a me 25% mai ka momona). ʻAʻole noʻonoʻo ka haʻawina i ka maikaʻi o ka meaʻai.
Ua hōʻike ʻia nā hopena o kēia haʻawina:
- ʻAʻole pili i ka meaʻai, ʻo ka hana ʻana i ka waiū umauma i kēlā me kēia lā a me ka ʻai ʻana i ka waiū o nā pēpē i kēlā me kēia lā.
- ʻAʻohe hopena o ka meaʻai i ka waiū lactose a i ʻole ka hoʻokele protein; eia nae, ka hookuonoono o ka waiu momona a me ka ʻoi aku ka nui o ka ikehu o ka waiū i ka wā o ka ʻai ʻana i ka ʻai momona momona ʻoi aku ma mua o ka wā o ka ʻai ʻana i ka carbohydrate kiʻekiʻe.
- ʻOi aku ka nui o ka ʻai ʻana o ka ikehu o nā pēpē (kcal/lā) i ka wā o ka ʻai momona kiʻekiʻe ma mua o ka wā o ka ʻai ʻai kiʻekiʻe-carbohydrate.
- Ua ʻoi aku ka kiʻekiʻe o ka hoʻolilo ʻana i ka ikehu makuahine a me ka huina o ka hoʻolilo ikehu makuahine me ka ikehu waiu i ka wā o ka ʻai momona nui ma mua o ka ʻai ʻana i ka ʻai kiʻekiʻe-carbohydrate.
Ma muli o kēia mau hopena, ua hoʻoholo ka poʻe noiʻi e hiki i nā makuahine hānai ke lilo i ka nui o ke kaumaha i ka wā e ʻai ai i ka meaʻai momona nui ma mua o ka wā o ka ʻai nui-carbohydrate me ka ʻole o ka hoʻopili ʻana i ka hana waiū a hāʻawi mau i kā lākou pēpē i nā meaʻai a me ka ikehu e pono ai. .
ʻO kekahi noiʻi hou mai 2016 i hoʻopaʻa ʻia i nā hōʻike no ka hopena o ka meaʻai makuahine i ka haku ʻana o ka waiū umauma a hoʻoholo ʻia:
He kakaikahi ka ʻike e pili ana i kēia kumuhana. ʻO ka hapa nui o nā hōʻike i hoʻohana ʻia i kēia manawa i ka hoʻomaʻamaʻa lapaʻau no ka hana ʻana i nā ʻōlelo aʻoaʻo i kaupalena ʻia i nā haʻawina i hōʻike ʻia i nā hui pili ʻole. ( 5 ).
Ma muli o kēia ʻike, ʻaʻohe kumu e hiki ʻole ai i ka makuahine hānai ke hahai i ka meaʻai ketogenic a me ka nohona.
ʻOiai aia kekahi mau moʻolelo anecdotal ua hōʻemi kekahi mau makuahine i ka lako waiu ma hope o ka hele ʻana i ke keto, ʻoi aku paha kēia ma muli o nā kumu e like me huehue, nele i nā calorie kūpono a i ʻole nā meaʻai, a me ka hiki ʻole o ka hoʻoponopono ʻana i nā hihia o ka hoʻopaʻa ʻana i ka carbohydrate wikiwiki.
Nā ʻōlelo aʻoaʻo no ka hānai pono ʻana i ka wā e hahai ana i kahi ʻai Ketogenic
He mea nui ka hānai ʻana i kāu pēpē, a ʻaʻole makemake ka hapa nui o nā makuahine e hana i kekahi mea e pilikia ai kā lākou lako. Ua ʻike mua mākou hiki iā ʻoe ke hahai i ke ʻano ketogenic i ka wā e hānai ai (a hiki paha ke kōkua iā ʻoe e lilo i ke kaumaha i loaʻa iā ʻoe i ka wā hāpai), akā pono ʻoe e hana pololei. Penei pehea.
#1: Hoʻomaka ʻo Keto i ka wā mua
Ke hoʻomaka mua ʻoe i ka ʻai ketogenic, pono kou kino e hele i kahi manawa hoʻoponopono, a hiki paha iā ʻoe ʻike i nā hōʻailona like-flu, Ua kapaia keia "maʻi keto” a inā ʻaʻole ʻoe i ʻike ma mua, manaʻo paha ʻoe ua hewa kekahi mea.
ʻAʻole ʻoe makemake e hele i kēia manawa hoʻoponopono. oiai Ke ho'āʻo nei ʻoe e aʻo i ke ʻano o ka hānai ʻana, no laila inā ʻaʻole ʻoe e hānai i kāu pēpē, mai kali ʻoe a hāpai a hānai paha ʻoe - hoʻomaka keto i kēia manawa i loaʻa i kou kino ka manawa e aʻo ai pehea e hoʻohana pono ai i ka momona. a me nā ketone i wahie.
Eia kekahi, ua hōʻike ʻia ka ʻai keto i nā manawa he nui e hoʻonui i ka manawa o ka hāpai ʻana a kōkua i kahi ola olakino holoʻokoʻa.
#2: Hōʻalo i ka wai maloʻo
ʻO kekahi o nā kumu nui no ka nele i ka waiū waiu ʻaʻole lawa ka wai i ka lā.
He mea koʻikoʻi ka inu ʻana i ka wai e lawa ai ka waiū no kēlā me kēia makuahine hānai, ʻoi aku ka nui o ka poʻe ma ke keto ma muli o ka hoʻonui ʻana i ka wai mai ka ʻai haʻahaʻa haʻahaʻa.
Hoʻohana kou kino i ka wai hou e hana ai i ka waiū umauma a hoʻōla i ka hana ikaika. E hoʻohui i kēlā me ka hydration e pono ai e mālama i kāu mau electrolytes i ke kaulike ma ka ʻai ketogenic a ʻike ʻoe pono ʻoe e inu i ka wai ma mua o kou manaʻo e pono ai; ʻoi aku ka nui ma mua o kou hānau ʻana i kāu pēpē.
#3: Mai poina i kāu mau meaʻai a me nā electrolytes
He mea nui ka ʻai ʻana i ka nui o nā huaora a me nā minela e pale aku i nā hopena maikaʻi ʻole, e like me ke poʻo, ka nalowale o ka ikehu, a i ʻole ka māmā.
E nānā kēia ʻatikala no ka ʻike hohonu ʻana i nā huaora a me nā minela like ʻole e pono ai e hana i kahi meaʻai ketogenic i hoʻonohonoho maikaʻi ʻia.
#4: Loaʻa ka nui o nā calorie, ʻoi aku ka nui o nā momona kiʻekiʻe
He mea nui e hōʻoia i ka loaʻa ʻana o ka ikehu mau i nā lā a pau no ʻoe a me kāu pēpē.
ʻO ka ʻai ʻana i ka nui o nā calorie a me nā momona maikaʻi maikaʻi ke kumu ʻē aʻe e hana ai i ka nui o ka waiū olakino a hānai iā ʻoe a me kāu pēpē. Nīnau kēia ʻatikala no ka papa inoa o nā momona kiʻekiʻe e hoʻokomo i kāu meaʻai.
#5: Loaʻa ka nui o ka fiber a me nā mea kanu
He mea koʻikoʻi ka loaʻa ʻana o nā lau ʻai a me ka fiber no kou olakino a me ke olakino/hoʻomohala ʻana o kāu pēpē.
e ʻai pono ʻoe nā mea kanu he nui e hōʻoia i ka lawe ʻana i kekahi mau phytochemical a me nā antioxidants.
Inā ʻaʻohe ou manawa e hoʻomākaukau ai i nā mea kanu (no ka mea, ʻo ka ʻoiaʻiʻo, lōʻihi ka manawa o ka mālama ʻana i kahi pēpē!)
#6: E hoʻāʻo i ka meaʻai haʻahaʻa haʻahaʻa ma mua o ke keto koʻikoʻi
Inā pilikia ʻoe i ka hana ʻana i ka waiū kūpono, e hoʻāʻo e hoʻomaka me 50-75 grams o nā kalapona i kēlā me kēia lā a e hoʻemi mālie i kāu mau kalapona i kēlā me kēia lā (e ʻōlelo i ka 5-10 grams) a mālama i ka hopena o kāu lako waiū.
E hōʻoia ʻoe e loaʻa i kāu mau kaʻa mai nā kumu olakino, e like me ka nui o nā mea kanu, nā nati, nā ʻanoʻano, a me nā hua.
E hōʻalo i ka berena, ka pasta, a me nā mea ʻai hoʻomaʻemaʻe ʻē aʻe.
#7: E hahai i kāu ʻai/mea inu a me ka hana ʻana i ka waiū i kēlā me kēia lā
E hoʻohana i kahi polokalamu like MyFitnessPal o MyMacros + e mālama i ka meaʻai a me nā mea inu āu e ʻai nei; e maʻalahi kēia iā ʻoe e nānā i kāu calorie a me ka momona e pili ana i ka nui o ka waiū āu e hana nei i kēlā me kēia lā i hiki iā ʻoe ke hoʻololi e like me ia.
Hiki iā ʻoe ke hoʻāʻo e mālama i kāu lako waiū i kēlā me kēia lā. ʻElua mau ala e hana ai i kēia.
ʻO kekahi ala ʻo ka hōʻike a hānai ʻana i kāu pēpē i ka waiū umauma i hoʻopuka ʻia no kekahi mau lā. Hiki iā ʻoe ke hoʻohana i kahi app like BabyConnect e hahai i kāu hana.
Eia naʻe, e hoʻomanaʻo i ka hāʻawi ʻana o nā pēpē i ka waiū ma mua o ka pauma, a ʻo ka maikaʻi o kāu pama umauma e pili pū i kāu hana. Eia kekahi, e hoʻomanaʻo i ka pale ʻana o nā wahine he nui i ka hoʻopaʻa ʻana no ka mea hiki ke alakaʻi i ka emi ʻana o ka hana waiu. Akā ʻokoʻa kēlā me kēia makuahine a me kēlā me kēia pēpē.
ʻO kekahi ala ʻē aʻe e nānā ai i ka nui o ka waiū āu e hana nei, ʻo ia ke kau ʻana i kāu pēpē ma ke ʻano pēpē ma mua a ma hope o kēlā me kēia hānai ʻana a e nānā i ka ʻokoʻa.
E like me kēlā me kēia meaʻai, me ka ʻai ketogenic, ʻaʻohe ala "hoʻokahi nui e kūpono i nā mea āpau". Ma ka hoʻolohe ʻana i kou kino a me ka hoʻokō ʻana i nā ʻōlelo aʻoaʻo i hōʻike ʻia ma luna, e hele maikaʻi ana ʻoe i kahi huakaʻi hānai hānai olakino.