Fualaʻau mamago ma pi i le taimi o le maʻitaga: penefiti, aʻafiaga ma faʻafefea ona 'ai

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I taimi o maʻito, o meaʻai manaʻoga e le maalofia, poʻo le a lava le ituaiga o meaʻai. Ma i lenei vaitau, o le faia o filifiliga maloloina e taua. O lea la, aisea e le faʻaofia ai se mea maloloina e pei o fualaʻau mamago ma nati i lau taumafataga e mautinoa ai o oe ma le pepe tumau maloloina maloloina.

O le tele o fualaʻau mamago ma nati e pei o apricots, mati, apu, walnuts, almonds, raisins, ma pistachios e lelei mo fafine maʻitaga ona o latou mauoa i alava, antioxidants, vitamini ma minerals pei o calcium, magnesium, uʻamea, ma isi

O fualaʻau mamago o loʻo iai le aofaʻi tutusa o mea aoga e pei o fualaʻau fou, seʻi vagana ai le vai i totonu. O nati o ni meaʻai aoga tele, ma o le 'aiina o se meaʻai i taimi o maʻito e fesoasoani ia te oe e faʻamalieina ai au meaʻai.

Faʻamanuiaga o le 'aiina o fualaʻau mago ma fatu i le taimi o le maʻitaga

1. Taofi le papala

O fualaʻau mamago ma nati e mauʻoa ile alava e fesoasoani ile puipuia o le papala, o faʻafitauli e masani ona feagai ma fafine ile maʻito. I lenei vaitaimi, o le tele o le faʻaletonu o le hormonal e tupu e mafai ona taitai atu ai i le papala. O fualaʻau mamago o se faʻavae sili lea o polyphenol antioxidants ^[1] .

2. Faʻateleina le toto

O fualaʻau mamago ma nati e pei o aso, almonds, ma cashews o loʻo iai le tele o uʻamea, o se minerale taua e manaʻomia ile taimi o to ^[lua] . Ile vaitaimi lea, e sapasapaia e le tino le toto ma le okesene i lau pepe, o lona uiga ile faʻatuputupulaʻia ole manaʻoga mo le sapalai ole toto, ua faʻateleina ai foʻi le manaʻoga o mea uʻamea i lou tino.

3. Faʻatonutonu le toto

O fualaʻau mamago ma nati o ni mea lelei ia o le potassium, o se minerale taua e fesoasoani tele i le faʻamautuina o le toto maualuga ma faʻamalosia ai le puleaina o maso. Ole toto maualuga ile taimi ole maʻitaga e mamafa tele ile fatu ma fatugaʻo, e mafai ai ona faʻateleina le faʻamaʻi ole fatu poʻo fatu ma faʻamaʻi ^[3] .

4. Fesoasoani e atiaʻe nifo & ponaivi o pepe

O fualaʻau mamago ma nati e maua ai le tele o le vaitamini A, o le vaitamini e mafai ona faʻavaʻa ile gaʻo e manaʻomia mo le atiaʻe o nifo ma ponaivi o le pepe. E faʻapea foi ona fesoasoani ile faʻatumauina lelei ole polokalama puipuia, puipuia le vaʻai ma fesoasoani ile tuputupu aʻe ole fetal ma lona atinaʻe ^[4] .

5. Faamalosia ivi

O fualaʻau mamago ma nati o se sili lelei punaoa o kalisiu, lea e tatau ai i taimi o maʻito. A e maito, e manaʻomia e lou tino le tele o kalasiuma e tausi ai ou nifo ma ponaivi maloloina ma ia mafai ai foi e lau pepe ona tuputupu aʻe ivi ma nifo malosi ^[5] .

O isi faʻamanuiaga o le taumafaina o fualaʻau mamago ma nati e faʻapea:

• O aso ma paluga e faʻamalosia ai maso o le tina ma fai ai le faʻafaigofieina o le kilivaina e ala i le tuʻuina i lalo o avanoa e alu ai le faʻamaligi toto.
• Faʻaaogaina o fualaʻau mamago ma nati i le taimi o le maitaga faʻaititia le ono aʻafia o le sela ma le faʻamamāina ^[6] .
• Walnuts, cashews, ma almonds o se lelei mafuaʻaga o omega 3 fatty acid e puipuia muamua galue ma le kilivaina, ma faʻateleina fanau mamafa ma tuʻu i lalo le aʻafiaga o le preeclampsia.

Lisi O Fualaʻau mamago Ma Nati e Faʻatau I le taimi o le Maitaga

• Walnuts
• Mato
• Hazelnuts
• Pistachios
• Almond
• Apricots mago
• O vine
• Apu mago
• Aso
• Mati mamago
• Faʻi mago
• Pinati

Aafiaga o Itu o le Faʻaaogaina Fua mamago Ma Nati

O fualaʻau mamago ma nati e tatau ona faʻaaluina faʻalelei. O le tele o ia mea e ono mafua ai faʻafitauli o le gastrointestinal, mamafa maua, lelava, ma le nifo pala ona e maualuga i suka masani ma kalosi.

Lapataiga e Faʻaaoga A o Faʻatauina Fua mamago Ma Nati

• Aloʻese mai fualaʻau mamago na faʻaopopo suka ma meaola faʻasao i totonu.
• Filifili fualaʻau e mamago i le la ae le o fualaʻau.
• Teuina fualaʻau mamago ma nati i totonu o se pusa tapuni e puipuia ai le puʻeina o suia.
• Siaki pe ua pala ma manogi fua a o leʻi faʻaaogaina.
• Aloese mai fualaʻau mamago e lanu.

Auala e 'Ai ai Fua mamago Ma Nati I le taimi o le Maitaga

• Oe mafai ona faʻaumatia latou mata.
• Faʻaopopo nati i nisi ipu mama e pei o poha, upma, ma isi.
• Faʻaopopo nati ma fualaʻau mamago i au salati, pudding, custards, ma sanuisi.
• E mafai foi ona e faia sau oe lava fualaʻau matutu ma pinati ala fefiloi, o se meaai maloloina matua maloloina e 'ai pe a oʻo mai lou manaʻo manaʻo.
• Faʻafefiloi i luga o lau lamolemole poʻo susu susu.

Fia Fua Fua mamago Ma Nati e 'Ai I Se Aso?

A o fualaʻau mamago ma nati e iai sili atu kalori, e fautuaina le 'ai se luʻu lima. E mafai foi ona e 'aia se paluga o fualaʻau mamago uma ma nati e faʻafetaui ai au meaʻai paleni.

Faʻaauau foi i lou mafaufau o le 'ai fualaʻau mamago ma nati na o le a le fesoasoani. O le faʻaaogaina o fualaʻau fou i aso uma o le a maua ai foʻi i lou tino le tele o mea lelei.

Faʻaaliga: Faʻamolemole faʻafesoʻotaʻi lau gynecologist ae e te leʻi aina fualaʻau mamago poʻo niu.

1. [1]Vinson, J. A., Zubik, L., Bose, P., Samman, N., & Proch, J. (2005). Fualaʻau mamago: sili ona lelei ile vitro ma in vivo antioxidants.Faʻasalalauga a le American College of Nutrition, 24 (1), 44-50.
2. [lua]Brannon, P. M., & Taylor, C. L. (2017). Uʻamea Faʻaopopoina i le taimi o le Maitaga ma le Tama meamea: Le mautonu ma Aafiaga mo Suesuega ma Faʻavae. Nutrients, 9 (12), 1327.
3. [3]Sibai, B. M. (2002). Maualuga toto maualuga i le maitaga. Obstetrics & Gynecology, 100 (2), 369-377.
4. [4]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). Vitamini A ma le Maitaga: O se Faʻamatalaga Iloiloga. Meaʻai, 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). Calcium taumafaina mai meaʻai ma faʻaopoopoga faʻaaoga i le taimi o le maʻitaga: o le Faʻatulagaina suʻesuʻega I. Tusi a Europa o meaʻai, 1-8.
6. [6]Grieger, J. A., Wood, L. G., & Clifton, V. L. (2013). Faʻaleleia atili le foma i le taimi o maʻito ma le suka meaʻai: o molimau o loʻo iai nei. Nutrients, 5 (8), 3212-332.

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