Inā ʻoe e hāpai ana , hoʻokahi mea āu e noʻonoʻo pinepine ai, ʻo ia ka "He aha ka meaʻai maikaʻi loa no ke olakino o kaʻu pēpē?" I loko o kēia manawa, loaʻa iā ʻoe ka ʻōlelo aʻoaʻo mai kou mau hoaaloha a me kou ʻohana e pili ana i nā ʻano meaʻai like ʻole. ʻO kekahi o nā mea āu e lohe pinepine ai, ʻo ia ka "E ʻai i nā lā, he mea maikaʻi loa ia no kou kino." Pehea ka maikaʻi o kēia hua ʻono i kapa ʻia he lā no ka makuahine hāpai? He aha nā pono o ia mea? Aia kekahi mau hemahema? E ʻike kākou e pili ana i kēia mau mea a pau i kēia lā.
He aha nā pono olakino o nā lā?
ʻAʻole wale nā lā he mea ʻono. He hua momona lākou i piha i nā wikamina, nā minelala, a me nā antioxidants he mea nui loa ia no ko kākou kino. Mālama kēia mau antioxidants i nā hunaola o ko kākou kino mai ka hōʻino ʻia. He mea nui loa ia e loaʻa ke kaulike kūpono o nā meaʻai nou a me kāu pēpē i ka wā hāpai. No laila, he meaʻai maikaʻi nā lā e kōkua ai i kēlā.
E nānā kākou i nā meaola nui i loaʻa i loko o nā lā a pehea lākou e koʻikoʻi ai no ka makuahine hāpai.
| Meaʻai | Pehea ka mea nui no ka makuahine hāpai? |
|---|---|
| ʻO ka fiber meaʻai | He nui nā makuahine e ʻike i ka paʻa ʻana o ka ʻōpū i ka wā hāpai ma muli o nā loli hormonal a me nā mea hoʻohui hao. Kōkua ka fiber i loko o nā lā i ka hoʻomaʻamaʻa ʻana i ka neʻe ʻana o ka ʻōpū a hāʻawi i ka hōʻoluʻolu nui. ʻEhā wale nō lā i loaʻa ma kahi o 25% o ka nui o ka fiber i ʻōlelo ʻia i kēlā me kēia lā. |
| Potasiuma | He mea nui ka potassium no ka mālama ʻana i ke kaulike wai i loko o ke kino. ʻO ka luaʻi ʻana i nā mahina mua o ka hāpai ʻana hiki ke hoʻemi i nā pae potassium i loko o ke kino. He meaʻai waiwai i ka potassium nā lā, no laila hiki iā lākou ke kōkua i ka hoʻopiha hou ʻana i kēia hemahema. |
| Folate | He huaora koʻikoʻi kēia no ka makuahine hāpai. Kōkua ka Folate i ka ulu ʻana o ka ʻōnaehana nerve o ka pēpē a pale i nā kīnā hānau koʻikoʻi e like me ka spina bifida . Eia nō naʻe,ʻO ka mea nui loa, ʻoiai aia ka folate i loko o nā lā, pono ʻoe e lawe i ka pila folic acid i kuhikuhi ʻia e kāu kauka. He mea hoʻoikaika hou aku nā lā i kēlā. |
| Hao | He nui ka poʻe i pilikia i ka loaʻa ʻana o ka anemia nele i ka hao i ka wā hāpai. Hiki i kēia ke alakaʻi i ke kaumaha hānau haʻahaʻa, ka hānau mua ʻana, a me ke kaumaha postpartum no ka makuahine ma hope o ka hānau ʻana. Loaʻa i nā lā ka hao, kahi mea e kōkua ai i ka pale ʻana i kēia maʻi i kekahi ʻano. |
| Kuhikuhi Glycemic Haʻahaʻa (GI) | I ka ʻōlelo maʻalahi, ʻaʻole ka ʻai ʻana i nā lā e hoʻoulu ai i ka piʻi koke ʻana o ke kō koko. Hoʻopili mālie ʻia e ke kino. Kōkua kēia i ka kaohi ʻana i ka maʻi diabetes gestational, hiki ke hana i ka wā hāpai. |
| He pani no ke kō | Inā makemake ʻoe i kahi mea ʻono i kēia mau lā, he manaʻo maikaʻi loa ia e ʻai i kekahi mau lā ma kahi o nā mea ʻono hana, toffee, a i ʻole ka ice cream. Ua ʻike ʻia kahi noiʻi e hiki i nā makuahine e ʻai nui ana i ke kō hana i ka wā hāpai ke loaʻa ka hopena i ka hana o ka lolo o kā lākou mau keiki. Eia nō naʻe, ua ʻike ʻia hoʻi he maikaʻi ke kō mai nā huaʻai maoli e like me nā lā no ka ulu ʻana o ka noʻonoʻo o ke keiki. |
He palekana maoli anei ka ʻai ʻana i nā lā i ka wā hāpai?
He pilikia kēia i loaʻa i nā poʻe he nui. ʻOiaʻiʻo, ʻaʻohe hōʻike e hōʻino ana ka ʻai ʻana i nā lā i ka wā hāpai. No laila, ʻaʻohe mea e hopohopo ai. Hiki iā ʻoe ke hoʻohana iā lākou ma ke ʻano he meaʻai māmā maikaʻi a momona hoʻi.
Akā, e like me nā mea āpau, he mea nui e mālama i kahi palena i ka ʻai ʻana i nā lā.
Akā, e makaʻala hoʻi i kēia mau mea.
ʻOiai ua palekana ka ʻāina, e ʻoluʻolu e hoʻolohe i kēia mau mea ʻelua:
- Kiʻekiʻe i nā kaloli : He huaʻai kiʻekiʻe iki nā lā i nā kaloli. Ma ka awelika, ma kahi o ʻehā mau lā he 277 kaloli. I ka lua o ka trimester o ka hāpai ʻana, pono ʻoe i 300 kaloli hou aʻe i kēlā me kēia lā. No laila, hiki iā ʻoe ke ʻai i kekahi mau lā i ka lā.Mai ʻai nui.
- Nā Allergies: ʻOiai he mea kakaikahi loa, hiki i kekahi poʻe ke loaʻa kahi hopena allergies i nā lā. Inā loaʻa iā ʻoe kekahi huhū ʻili a i ʻole ka maneʻo ma hope o ka ʻai ʻana i nā lā, e hoʻōki i ka ʻai ʻana iā lākou a kamaʻilio me kāu kauka .
Ke wikiwiki nei ka ʻai ʻana i nā lā i ka hānau keiki ʻana?
He manaʻo kaulana loa kēia i loko o ko kākou kaiāulu. Manaʻo ka poʻe he nui e wikiwiki ana ke kaʻina hana ho'ōla ʻana i ka ʻai ʻana i nā lā kokoke i ka manawa hānau. He ʻoiaʻiʻo anei kēia a ʻaʻole paha?
Ua ʻike ʻia e ka noiʻi ʻaʻole e hoʻoulu ka ʻai ʻana i nā lā i ka hānau ʻana , akā kōkua ia i ka hoʻomākaukau ʻana i ka cervix no ka hānau ʻana ( cervical ripening ) . I ka ʻōlelo maʻalahi, kōkua nā lā i ka palupalu o ka cervix a hoʻomākaukau iā ia no ka hānau ʻana.
Ua hōʻike ʻia kekahi noiʻi he pōkole ke kahua mua o ka hānau ʻana o nā makuahine i ʻai i 6 mau lā i ka lā e hoʻomaka ana i ʻehā pule ma mua o ko lākou lā hānau a ua palupalu ko lākou cervix ma mua o ka hānau ʻana.
Eia kekahi, ua ʻike ʻia i ka wā e ʻai ʻia ai nā lā ma kēia ʻano, ua emi ka pono no ka oxytocin, kahi lāʻau lapaʻau i hāʻawi ʻia i kekahi manawa e hoʻoulu ai a hoʻolalelale paha i ka hānau ʻana.
No laila, ʻaʻole he mea kupanaha nā lā no ka hoʻomaka ʻana o ka hānau ʻana , akā hiki iā lākou ke kōkua i ka maʻalahi o ke kaʻina hana.
Leka Lawe-Home
- He meaʻai māmā maikaʻi loa nā lā i ka wā hāpai, piha i nā meaola waiwai e like me ka fiber, potassium, hao, a me ka folate.
- Palekana ka ʻai ʻana i nā lā. Akā e makaʻala i ka nui o nā calorie e lawe ʻia ana, e kaupalena iā ʻoe iho i kekahi mau nati i kēlā me kēia lā, a e makaʻala i nā maʻi allergies kakaikahi.
- ʻOiai ʻaʻole e hoʻomaka ka ʻai ʻana i nā lā i ka hānau ʻana, hiki iā ia ke kōkua i ka palupalu ʻana o ka cervix, e maʻalahi ai ka hānau ʻana a hoʻopōkole i kona lōʻihi.
- ʻO kēia ka mea nui loa: ʻOiai ke ʻano maikaʻi o nā lā, mai hoʻopoina i ka lawe ʻana i nā pila folic acid a me ka hao i kauoha ʻia e kāu kauka . He mea hoʻohui maikaʻi wale nō nā lā iā lākou.
- Inā loaʻa iā ʻoe kekahi maʻi olakino ʻē aʻe, e like me ka maʻi diabetes gestational, e kamaʻilio me kāu kauka ma mua o ka hoʻohui ʻana i nā lā i kāu meaʻai.
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