Ke ʻike ʻoe e hāpai ana ʻoe i kahi pēpē, ʻo kekahi o nā mea maʻamau āu e lohe ai ma ka home, mai nā ʻohana, a me nā hoaaloha, "I kēia manawa, pono mākou e ʻai no ʻelua." ʻOiai he ʻōlelo aloha loa kēia e ʻōlelo ai, he ʻoiaʻiʻo anei kēia moʻolelo? Pono maoli ʻoe e ʻai no ʻelua? Loaʻa iā ʻoe kahi manaʻo maopopo i ka nui o ke kaumaha āu e loaʻa ai i ka wā hāpai ? I kēia lā, e kamaʻilio mākou e pili ana i kēia mau nīnau a ka poʻe he nui.
ʻEhia mau calorie keu āu e pono ai?
I ka ʻōlelo maʻalahi, he moʻolelo wahaheʻe ka ʻōlelo "ʻai no ʻelua". ʻAʻohe pono e pāpālua i kāu ʻai ʻana no ka mea ke hāpai nei ʻoe i kahi pēpē. Ma ka awelika, pono ka wahine hāpai i 300 mau calorie keu i kēlā me kēia lā, me ka hoʻohui ʻana i nā calorie āna i hoʻopau ai ma mua o kona hāpai ʻana. E kōkua kēia nui iā ʻoe e hōʻea i kahi kaumaha olakino.
Akā, ʻaʻole like ka nui o ke kaumaha e pono ai ʻoe e hoʻonui no kēlā me kēia kanaka. Aia ia i ke kaumaha o kou kino i kou wā i hāpai ai.
- Inā he kaumaha maʻamau kou: He mea maʻamau ke piʻi ʻana ma waena o 25-35 paona (11-16 kilokani) i ka wā hāpai .
- Inā ʻaʻole ʻoe kaumaha: Pono paha ʻoe e hoʻonui ma waena o 28-40 paona (13-18 kilokani).
- Inā ʻoe he momona loa: Pono paha ʻoe e hoʻonui ma waena o 15-25 paona (7-11 kilokani).
He mea maikaʻi ke nīnau i kāu kauka e pili ana i ka nui kūpono o ke kaumaha e piʻi ai nou.
ʻO ka maʻamau, pono ʻoe e manaʻo e loaʻa ma kahi o 2-4 paona (1-2 kg) i nā mahina 3 mua o ka hāpai ʻana, a ma kahi o 1 paona (0.5 kg) i kēlā me kēia pule i ke koena o ka hāpai ʻana.
E noʻonoʻo ʻoe e hāpai ana i nā māhoe. He mea nui loa kou kaumaha no ke olakino o kāu mau pēpē. ʻOiai ʻo ka hānau mua ʻana o nā māhoe, he mea nui e loaʻa iā lākou ke kaumaha hānau maikaʻi. Pono paha kahi makuahine me nā māhoe ma kahi o 3,000-3,500 calories i ka lā. ʻO ia hoʻi, pono iā ia ke loaʻa ma waena o 35-45 paona (16-20 kg).
Ma hea e hele ai kēia kaumaha i hoʻonui ʻia?
Ke noʻonoʻo nei paha ʻoe, "E Māmā, pehea ʻoe e piʻi ai i ke kaumaha nui?" ʻAʻole hōʻiliʻili wale kēia piʻi ʻana o ke kaumaha ma ke ʻano he momona ma kou kino. Ua māhele ʻia i kekahi mau ʻāpana. E nānā kākou pehea e hana ʻia ai kēlā.
| ʻĀpana | Kaumaha Kokoke (Kaumaha Kokoke) |
|---|---|
| Kaumaha o ka pēpē | 8 paona (3.6 kg) |
| ʻO ka placenta | 2-3 paona (1-1.4 kg) |
| ʻO ka wai amniotic - ka wai e hoʻopuni ana i ka pēpē | 2-3 paona (1-1.4 kg) |
| ʻIʻo umauma | 2-3 paona (1-1.4 kg) |
| Hoʻonui ʻia ka nui o ke koko | 4 paona (1.8 kg) |
| Pono nā waihona momona no ka hānau keiki ʻana a me ka hānai waiū | 5-9 paona (2.3-4.1 kg) |
| ʻO ka ʻōpū i hoʻonui ʻia | 2-5 paona (1-2.3 kg) |
| Hōʻiliʻili | 25-35 paona (11-16 kg) |
He mea maikaʻi anei ke lilo i ke kaumaha i ka wā hāpai?
He nīnau koʻikoʻi loa kēia. Ma keʻano laulā, ʻaʻole ka hāpai ʻana he manawa kūpono e hōʻemi ai i ke kaumaha a i ʻole ka ʻai ʻana. Eia nō naʻe, inā momona loa ʻoe i kou wā e hāpai ai, e aʻo aku paha kāu kauka iā ʻoe e hōʻemi i kekahi kaumaha. Inā ʻoe e hana nei i kēia, pono ʻoe e hana.Ma lalo wale nō o ka nānā piha ʻana a ke kauka. Mai ho'āʻo e hoʻemi i ke kaumaha ma kāu iho.
Pehea e loaʻa ai ke kaumaha kūpono?
Inā ua aʻo aku kāu kauka iā ʻoe e hoʻonui i ke kaumaha, e hoʻāʻo i kēia mau mea:
- Ma kahi o ka ʻai ʻana i hoʻokahi pāʻina nui i ka lā, e ʻai i ʻelima a ʻeono paha mau pāʻina liʻiliʻi .
- E mālama i nā meaʻai māmā olakino ma ka lima i hiki iā ʻoe ke ʻai koke, e like me nā pīnati, nā hua waina maloʻo, ka tīhi a me nā kuki, nā hua maloʻo, a me ka yogurt.
- E hohola i ka pata pīnati ma luna o ka berena, nā kuki, nā ʻāpala, nā maiʻa, a pēlā aku. He 100 kaloli a me 7 grams o ka protein ka punetune o ka pata pīnati.
- E hoʻohui i kahi waiū pauka momona ʻole i kāu ʻuala kuʻi, nā hua manu i kāwili ʻia, a me ka cereal wela.
- E hoʻohui i kekahi mau meaʻai momona e like me ka pata, ka margarine, ka tīhi kirīmi, ka wai momona, a me ka tīhi i kāu mau meaʻai.
He aha kāu e hana ai inā piʻi aʻe kou kaumaha ma mua o kou manaʻo?
Inā ua piʻi kou kaumaha ma mua o ka mea i ʻōlelo ʻia e kāu kauka, e kamaʻilio me ia e pili ana i ia mea. ʻO ka manawa pinepine, ʻo ka manawa maikaʻi loa e hōʻemi ai i ke kaumaha ma hope o kou hānau ʻana i kāu pēpē. Akā hiki iā ʻoe ke hana i kēia mau mea e kāohi ai i ka wikiwiki o ka piʻi ʻana o ke kaumaha:
- E pale i ka meaʻai wikiwiki: Inā ʻoe e ʻai ia mea, e koho i nā mea e like me ka sanwika moa i kālua ʻia (me ka ʻole o ka mea ʻono a i ʻole mayonnaise) a me kahi salakeke me ka ʻaʻahu momona haʻahaʻa ma kahi o nā meaʻai palai. E pale i nā mea e like me nā ʻuala palai a me ka moa i kāpala ʻia i ka palaoa.
- E pale i ka waiū holoʻokoʻa: Pono ʻoe ma ka liʻiliʻi he 4 mau lawelawe o ka waiū i ka lā. Eia nō naʻe, hiki iā ʻoe ke hōʻemi i nā calorie a me ka momona ma ka hoʻohana ʻana i ka waiū skim a i ʻole ka waiū haʻahaʻa (1% a i ʻole 2%).
- E kaupalena i nā mea inu kō: ʻO nā mea inu palupalu, nā mea ʻono huaʻai, a me nā pauka inu hana ʻia e hāʻawi wale iā ʻoe i nā calorie hakahaka. E inu i ka wai a me ka soda ma kahi o ia.
- E hōʻemi i ka nui o ka paʻakai āu e hoʻohui ai i ka wā e kuke ai: Hoʻopaʻa ka paʻakai i ke kino i ka wai.
- E hōʻemi i nā meaʻai māmā momona a me nā calorie kiʻekiʻe: ʻO nā mea e like me nā kuki, nā mea ʻono, nā donuts, nā keke, a me nā ʻuala palai he haʻahaʻa i ka meaʻai a kiʻekiʻe i nā calorie. Akā, e ʻai i nā mea e like me nā huaʻai hou a me ka yogurt momona haʻahaʻa.
- E kuke olakino i ka meaʻai: Ma kahi o ka palai ʻana, e hoʻohana i nā ʻano hana e like me ka hoʻomoʻa ʻana, ka ʻaila ʻana, a me ka paila ʻana.
- Hoʻoikaika Kino: ʻO nā hoʻoikaika kino maʻalahi e like me ka hele wāwae a me ka ʻauʻau ʻana he palekana ia no ka makuahine hāpai. Akā ma mua o ka hoʻomaka ʻana i kahi papahana hoʻoikaika kino, e nīnau pono i kāu kauka i ka mea kūpono iā ʻoe.
ʻO kēlā me kēia manawa kūpono e ʻike ai i ke kauka
He mea nui loa e kamaʻilio me kāu kauka ma kekahi o nā kūlana aʻe.
| Kūlana | No ke aha he mea nui kēlā? |
|---|---|
| Inā makemake ʻoe e ʻike i ka pahuhopu kūpono no ka hoʻonui kaumaha. | No ka mea, he ʻokoʻa ka pahuhopu o kēlā me kēia kanaka, he mea nui e ʻike i ka pahuhopu kūpono. |
| Inā manaʻo ʻoe e piʻi nui ana kou kaumaha. | ʻO ka loaʻa ʻana o ka ʻōlelo aʻo i ka wā mua e kāohi ai hiki ke pale i nā pilikia. |
| Inā ʻoe e lilo ke kaumaha i ka lua a i ʻole ke kolu o ka trimester. | He hōʻailona paha kēia no kahi pilikia e hoʻopilikia ana i ka ulu ʻana o ka pēpē. |
| Inā ʻaʻole hiki iā ʻoe ke ʻai i ka nui āu e makemake ai ma muli o kahi maʻi ʻai. | He mea nui ke kōkua lapaʻau no ka mea, he hopena pololei ia i ka meaʻai a ka makuahine a me ke pēpē. |
| Inā ʻoe e piʻi koke i ke kaumaha. | He hōʻailona paha kēia o kahi maʻi koʻikoʻi e pili ana i ke koko kiʻekiʻe i ka wā hāpai, e like me ka preeclampsia. |
Leka Lawe-Home
- ʻAʻohe pono e "ʻai no ʻelua" i ka wā hāpai. ʻO ka mea wale nō āu e pono ai he 300 calorie keu i ka lā.
- E nīnau i kāu kauka e pili ana i ka nui kūpono o ke kaumaha e loaʻa iā ʻoe. E loli ia ma muli o kou kūlana olakino.
- Inā ʻike ʻoe i kekahi piʻi ʻana o ke kaumaha, e kamaʻilio me kāu kauka e pili ana i ia mea. Mai hoʻoholo i kāu iho.
- Piʻi koke ke kaumaha, wikiwiki loaHe hōʻailona paha ia o kahi maʻi koʻikoʻi, e like me ka preeclampsia. Inā hana kēia, e ʻimi koke i ke kōkua lapaʻau.
- ʻO ka ʻai olakino a me ka hoʻoikaika kino i ʻāpono ʻia e ke kauka nā kī i kahi hāpai olakino a hauʻoli hoʻi.
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