Ke ʻike ʻoe e hānau ana ʻoe i kahi pēpē, ʻo kekahi o nā mea āu e lohe pinepine ai mai ka ʻohana, nā hoahānau, a me nā hoaaloha, ʻo ia ka ʻōlelo "I kēia manawa ke ʻai nei mākou no ʻelua." ʻOiai he ʻōlelo aloha kēia, hiki i kēia kamaʻilio ke alakaʻi i kekahi mau makuahine e ʻai nui. A i kekahi manawa, hiki iā lākou ke ʻai i nā meaʻai kūpono ʻole. He aha ka manaʻo maoli o kēia 'ʻai no ʻelua '? E kamaʻilio kākou e pili ana i ia mea me nā kikoʻī.
He ʻoiaʻiʻo anei ka ʻōlelo "ʻai no ʻelua" ʻaʻole paha?
I ka ʻōlelo maʻalahi, ʻaʻole pono ʻoe e ʻai i ka lawa no ʻelua i kou wā hāpai. He moʻolelo wahaheʻe kēlā. Pono ʻoe i kekahi mau calorie keu ma mua o kāu e ʻai mau ai i ka lā.
- ʻO ka hapaha mua: I loko o kēia manawa, pono ʻoe i kahi liʻiliʻi o nā calorie keu, ma kahi o 100 i kēlā me kēia lā. ʻO ia hoʻi ka inu ʻana i kahi kīʻaha yogurt a waiū paha ma waho aʻe o kāu mau meaʻai o kēlā me kēia lā.
- ʻO ka lua a me ke kolu o ka trimesters: I loko o kēia manawa, pono ʻoe ma kahi o 300 mau calorie keu i kēlā me kēia lā. Ua like ia me ka hoʻohui ʻana i hoʻokahi kīʻaha waiū, kahi ʻāpala, a me ʻelua mau biscuits palaoa holoʻokoʻa i kāu papaʻai o kēlā me kēia lā.
ʻOi aku ka nui o kāu meaʻai ma mua o ka nui o kāu meaʻai . ʻO kēlā me kēia meaʻai a me nā mea inu āu e ʻai ai i kēia manawa he kumu ia no ka ulu ʻana o kāu pēpē. Ua ʻike ʻia e ka noiʻi inā ʻaʻole lawa ka meaʻai a ka makuahine i ka wā hāpai, hiki i kāna keiki ke piʻi aʻe ka pilikia o ka loaʻa ʻana o nā maʻi e like me ka maʻi puʻuwai, ka maʻi diabetes, ke koko kiʻekiʻe, a me ka momona i ka wā makua.
He mea nui loa nō hoʻi ke ʻano o ka piʻi ʻana o ke kaumaha!
He mea nui loa hoʻi ka wikiwiki a me ke ʻano o kou piʻi ʻana o ke kaumaha i kēia manawa. ʻŌlelo pinepine nā kauka e piʻi ʻoe ma waena o 7 a me 16 kilokani (15-35 paona) i kou wā hāpai. Akā, ʻaʻole pono e piʻi koke kēia kaumaha i ka manawa hoʻokahi. Pono e hana mālie, ma nā ʻāpana liʻiliʻi.
E noʻonoʻo wale, inā ʻaʻole ʻoe e piʻi i ke kaumaha no hoʻokahi a ʻelua paha pule ma hope o ka pau ʻana o kou wā , ʻaʻohe hewa o ia mea. He mea maʻamau loa ia. Piʻi koke ke kaumaha o kekahi mau wahine i ka wā hāpai mua. Inā pēlā, aia kahi manawa kūpono e hoʻomau ʻia kēlā helu o ka piʻi ʻana. No laila pono ʻoe e makaʻala e pili ana i ka piʻi ʻana o ke kaumaha.
| ʻEkolu mahina | Ka piʻi ʻana o ke kaumaha i manaʻo ʻia |
|---|---|
| ʻEkolu mahina mua | Ma kahi o 1-2 kilokani (2-4 paona) no ka manawa holoʻokoʻa |
| ʻElua a me ke kolu o nā trimesters | Ma kahi o ka hapalua kilokani (ma kahi o hoʻokahi paona) i kēlā me kēia pule |
E akahele loa i kēia mau mea.
Pono ʻoe e makaʻala loa i ka piʻi koke ʻana a i ʻole ka pohō kaumaha .
- Inā loaʻa iā ʻoe ka nausea nui a me ka luaʻi ʻana, e emi ana paha kou kaumaha. E kamaʻilio me kāu kauka e hōʻoia i ka loaʻa ʻana o ka meaʻai āu e pono ai.
- Eia kekahi, inā piʻi koke kou kaumaha, he hōʻailona paha ia ua kiʻekiʻe kou koko . I kēia hihia, e ʻike koke i kāu kauka.
He aha ka mea e hana ai inā loaʻa a lilo paha kou kaumaha nui loa?
He mea nui loa ka kaohi ʻana i ke kaumaha i ka wā hāpai nou a me kāu pēpē. Inā ʻaʻole ʻoe e mālama pono i kou kaumaha, hiki ke loaʻa nā pilikia like ʻole.
| Kūlana | Nā pilikia hiki ke loaʻa |
|---|---|
| Ka liʻiliʻi loa o ka loaʻa ʻana o ke kaumaha |
|
| Nui loa ke kaumaha |
No laila, pehea ʻoe e mālama ai i kou kaumaha me ke olakino?
ʻAe, he aha ka hopena maikaʻi loa no kēia pilikia kaumaha? ʻO ia hoʻi ka ʻai ʻana i ka meaʻai kaulike a momona hoʻi.
- ʻAi olakino: E hoʻokomo i nā huaʻai a me nā mea kanu hou i kāu papaʻai. Eia kekahi, e koho i nā meaʻai i waiwai i nā meaola koʻikoʻi i ka wā hāpai, e like me ka calcium, ka waikawa folic, ka fiber, a me ka hao .
- E pale i nā "calories hakahaka": ʻO nā meaʻai wikiwiki, nā meaʻai māmā, nā mea inu kō, a me nā meaʻai junk he mau calorie hakahaka wale nō ia ʻaʻohe waiwai meaʻai. E hoʻonui wale kēia i kou kaumaha me ke kumu ʻole a ʻaʻole maikaʻi no kāu pēpē. He mea maikaʻi ke loaʻa ʻana o ka ice cream i kēlā me kēia manawa, akā mai hoʻolilo iā ia i mea maʻamau.
- Kaʻana like ʻana i nā meaʻai: Ma kahi o ka ʻai ʻana i ʻekolu mau meaʻai nui i ka manawa hoʻokahi, ʻo ka ʻai ʻana i kekahi mau meaʻai liʻiliʻi i ka lā holoʻokoʻa hiki ke hōʻemi nui i ka ʻoluʻolu ʻole āu e manaʻo nei.
- Hoʻoikaika Kino: ʻO ke noi ʻana i kāu kauka no ka ʻōlelo aʻo a me ke komo ʻana i nā hoʻomaʻamaʻa maʻalahi ma kahi pae kūpono iā ʻoe hiki ke kōkua iā ʻoe e kaohi i kou kaumaha.
ʻO ka mea hope loa, ʻo ke kaumaha o kou kaumaha ma muli o nā mea he nui, me ka ulu ʻana o ka pēpē, ka placenta, nā loli o ka umauma, ka wai amniotic, a me ka nui o ke koko i loko o kou kino. He wahi liʻiliʻi wale nō o kēia kaumaha, ma kahi o 2 kilokani, i mālama ʻia ma ke ʻano he momona. No laila, mai noʻonoʻo nui ma ka nānā ʻana i ke kaupaona. Akā, e kālele i ka ʻai ʻana i kahi meaʻai olakino a momona no ʻoe a me kāu pēpē.
Leka Lawe-Home
- ʻAʻole manaʻo ka "ʻai ʻana no ʻelua" e pono ʻoe e pāpālua i ka nui o ka meaʻai. Pono ʻoe i kekahi mau calorie keu.
- E noʻonoʻo pono i kāu mea e ʻai ai ma mua o ka nui o kāu mea e ʻai ai. E koho i nā meaʻai he nui ka waiwai o ka meaʻai.
- Pono e mālie ka piʻi ʻana o ke kaumaha. E makaʻala i ka piʻi koke ʻana a i ʻole ka emi ʻana o ke kaumaha.
- Inā loaʻa iā ʻoe kekahi mau pilikia, e like me ka piʻi koke ʻana o ke kaumaha a i ʻole ka pohō ʻana, e nīnau koke aku i kāu kauka.
- Mai hoʻoluhi iā ʻoe iho e pili ana i nā helu ma ke kaupaona. E kālele i nā ʻano ʻai olakino a me ka hauʻoli. He mea maikaʻi ia no ʻoe a me kāu pēpē.
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