Ua hiki ʻoe i ka pae hope loa o kou hāpai ʻana, ʻo ke kolu o ka trimester. He manawa iki nō i koe a hiki i ka hānau ʻana o ka pēpē. I loko o kēia manawa, ke ulu wikiwiki nei ka pēpē i loko o kou ʻōpū, e piʻi ana ke kaumaha. Nui nā mea kupaianaha e hana nei, e like me ka wehe ʻana o kona mau maka, ka ulu ʻana o nā kui , a me ka ulu ʻana o ka lauoho. No laila, i mea e hāʻawi ai i ka ikaika i kēia mau mea a pau, ʻo ia ka manawa e pono ai ʻoe e makaʻala nui i ka meaʻai āu e ʻai ai.
He aha nā meaolaola e pono ai ʻoe a me kāu pēpē?
He mea nui ka loaʻa ʻana o ka ʻai kaulike i kēia manawa. ʻO ke ʻano kēia, pono e hoʻokomo i kāu ʻai i nā huaʻai, nā mea kanu, ka protein, nā palaoa piha, nā momona olakino, a me nā huahana waiū haʻahaʻa momona. I ka ʻōlelo maʻalahi, he ala maikaʻi loa kēia e loaʻa ai nā meaola e pono ai ʻoe a me kāu pēpē i kēia manawa, a me nā meaʻai maikaʻi loa e loaʻa ai iā lākou.
| ʻAno meaʻai | No ke aha he mea nui? | He mau meaʻai maʻamau kēia. |
|---|---|---|
| Wikamina A | Kōkua ia i ka ulu ʻana o nā iwi, ka ʻili, a me ka ʻike maka o ka pēpē. He mea nui loa kēia no ka mea e wehe ana nā maka o ka pēpē i kēia manawa. | Kāloti, ʻuala, sipinaki, nā huahana waiū, iʻa, papaya, mango. |
| Wikamina C | Kōkua ia i ke kino e omo i ka hao. Hoʻoikaika ia i nā niho, nā ʻāʻī, a me nā iwi o ka pēpē. He mea maikaʻi loa nō hoʻi ia no kou ʻōnaehana pale. | ʻAlani, pomelo, ʻōpena, kiwi, tōmato, broccoli, pepa bele (chili iʻa). |
| Wikamina B6 | He mea nui ia no ka ulu ʻana o ka lolo o ke pēpē a me ka hana ʻana o nā hunaola koko ʻulaʻula. | Nā ʻāpana e like me ka maiʻa, ka moa, ka pipi, ka iʻa, ka ʻuala, ka pi, a pēlā aku. |
| Wikamina B12 | Hoʻoikaika i ka ʻōnaehana nerve. Kōkua i ka hana ʻana i nā hunaola koko ʻulaʻula. He hemahema paha kēia i ka poʻe ʻai mea kanu. | Iʻa, ʻiʻo, mea hana waiū, hua manu. (Inā ʻai mea kanu, e nīnau i kāu kauka a lawe i kahi mea hoʻohui). |
| Wikamina D | Kōkua ia i ke kino e omo i ka calcium, ka mea e hoʻoikaika ai i nā iwi a me nā niho o kāu pēpē a me kāu pēpē. | ʻO ka iʻa ʻaila e like me ka sālemona, nā hua moa, ka tīhi. He mea maikaʻi nō hoʻi ka hōʻike ʻana i ka lā kakahiaka. |
| Kalipuna | I loko o kēia manawa, hoʻomaka nā iwi o ke pēpē e ikaika, a he mea nui ka calcium no ia mea. | Waiū, yogurt, tīhi, broccoli, kale, spinach, sauerkraut. |
| Kolina | Kōkua i ka ulu pono ʻana o ka lolo a me ke kaula kuamoʻo o ke pēpē. | Hua manu, ʻiʻo, iʻa, waiū, soya, pīnati, ʻuala. |
| Hao | He mea nui ka hao no ka hana ʻana i nā hunaola koko ʻulaʻula, ka mea e lawe i ka oxygen i ka pēpē. He nui nā makuahine i nele i ka hao i kēia manawa. | ʻO ka ʻiʻo ʻulaʻula momona haʻahaʻa, ka moa, nā meaʻai kai, ka sipinaki, nā lentil, nā pī chickpeas, nā pī. |
| Folate / Waikawa Folic | Mālama ia i nā kīnā neural tube (nā kīnā hānau) e hiki ke hana i loko o ka lolo a me ke kaula spinal o ka pēpē. | ʻŌmaʻomaʻo lau (ʻoi aku hoʻi nā mea ʻōmaʻomaʻo ʻeleʻele), pīnati, ʻalani, pīni, pi. |
| Nā waikawa momona Omega-3 | He mea nui loa no ka ulu pono ʻana o ka lolo o ke pēpē. | ʻO nā iʻa e like me ka salmon a me ka trout, ka flaxseed, ka walnuts, a me nā hua chia. |
| Pūmua | Pono ka protein no ka ulu ʻana o nā ʻāpana āpau o ke kino o kāu pēpē. Kōkua nō hoʻi ia i ka hana ʻana i ke koko nou a me kāu pēpē. | ʻIʻo, iʻa, hua manu, huahana waiū, lentil, chickpeas, soy, nati. |
E noʻonoʻo ʻelua ma mua o ka ʻai ʻana i ka iʻa e loaʻa ai ka omega-3
ʻO kekahi o nā ala maikaʻi loa e loaʻa ai nā omega-3s, ʻo ia ka ʻai ʻana i ka iʻa. Akā, hoʻokahi mea e hoʻomanaʻo ai. He maikaʻi nā iʻa liʻiliʻi e like me ka salmon a me ka tuna māmā e ʻai ʻia, a hiki i ka 8-12 auneke (225-340 grams) i kēlā me kēia pule. Akā, ʻo nā iʻa nui e like me ka albacore/tuna keʻokeʻo, tilefish, a me ka mano e kaupalena ʻia i 6 auneke (170 grams) i kēlā me kēia pule. Hiki i kēia mau iʻa nui ke kiʻekiʻe i ka mercury, he metala kaumaha. ʻO ka nui o ia mea hiki ke hoʻopilikia i ka ulu ʻana o ka lolo a me ka ʻōnaehana nerve o kāu pēpē.
Pono nō hoʻi nā mea momona a me nā ʻaila.
ʻOiai paha ʻoe e manaʻo "ʻaʻole pono ʻoe e ʻai i ka ʻaila," he mea nui nā momona olakino i ka wā hāpai. Hāʻawi lākou iā ʻoe i ka ikehu a kōkua i ka ulu ʻana o nā ʻōpū o kāu pēpē a me ka placenta .
E hoʻomanaʻo, ke kamaʻilio nei mākou e pili ana i ka ʻaila "maikaʻi". ʻAʻole ka meaʻai i palai hohonu ʻia.
Hiki iā ʻoe ke loaʻa nā momona maikaʻi mai nā mea e like me:
- ʻAvokado (He VOC ados)
- ʻOliva a me ka ʻaila ʻoliva
- Nā nati e like me nā walnuts, cashews, a me nā ʻalemona
Mai poina i nā mea kanu.
He pilikia maʻamau ka paʻa ʻana o ka ʻōpū no nā wahine hāpai he nui. ʻO ke ala maikaʻi loa e hoʻoponopono ai i kēia, ʻo ia ka hoʻokomo ʻana i nā palaoa piha i kāu meaʻai, ka mea i waiwai i ka fiber. E hāʻawi pū kēia iā ʻoe i ka hoʻonui ʻana i ka ikehu.
- Laiki ʻeleʻele
- ʻOati
- Kulina, bale
- Berena palaoa piha
ʻEhia ka nui āu e ʻai ai i ka lā?
Ma ka awelika, pono kahi makuahine i kāna trimester ʻekolu ma kahi o 450 mau calorie keu i ka lā. Eia nō naʻe, hiki ke loli kēia ma muli o nā mea e like me kou kiʻekiʻe, ke kaumaha, a me ka pae hana.
ʻO ka mea nui loa, ʻo ia ke kamaʻilio pono me kāu kauka e pili ana i ka nui kūpono o nā calorie nou, pehea ʻoe e makemake ai e hoʻonui i ke kaumaha, a me ka meaʻai āu e pono ai.
I kekahi manawa, ʻaʻole lawa ka meaʻai āu e ʻai ai wale nō e hāʻawi iā ʻoe i nā meaolaola āu e pono ai. I kēlā mau hihia, hiki i kāu kauka ke ʻōlelo aku i kahi huaora prenatal i hoʻolālā kūikawā ʻia nou. No laila, ʻoi aku ka maikaʻi o ka hahai ʻana i ka ʻōlelo aʻo a kāu kauka ma mua o ka hana ʻana i kāu mea e makemake ai e hana.
Leka Lawe-Home
- ʻO nā mahina 3 hope o ka hāpai ʻana, ʻo ia ka manawa e ulu nui ai kāu pēpē, no laila e makaʻala loa i kāu meaʻai.
- E ʻai i ka meaʻai kaulike e komo pū ana me nā meaolaola a pau e like me nā wikamina, ka hao, ka kalipuna, ka protein, a me ka omega-3.
- E inu i ka wai he nui i ka lā a pau. Mai hoʻokuʻu i kou kino e maloʻo.
- Inā he kānalua kou, e nīnau i kāu kauka a limahana olakino paha e pili ana i ka meaʻai āu e ʻai nei a me ka nui āu e pono ai e lawe.
- E hoʻolilo i kēia manawa me ka hauʻoli a me ka hoʻomaha. E loaʻa iā ʻoe ka ikaika e lawe mai i kahi pēpē olakino a ʻoluʻolu hoʻi i kēia ao!
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