Ke hāpai nei ʻoe i kahi pēpē? E aʻo kākou i kēia mau mea e pili ana i ka meaʻai i ka wā hāpai! (ʻAi no ka Hāpai Keiki)

Inā ʻoe e kali ana i kahi lālā hou o kou ʻohana i kēia mau lā, ʻo ka mea mua, hoʻomaikaʻi! He manawa kūikawā loa kēia. No laila, i loko o kēia manawa kūikawā, pono ʻoe e mālama pono i kou olakino a me ke olakino o kāu keiki liʻiliʻi i loko o kou ʻōpū. I waena o lākou, he mea nui ka meaʻai a me ka mea inu. Manaʻo ka poʻe he nui i ka wā e hāpai ana ʻoe, pono ʻoe e ʻai no ʻelua. Akā ʻo ka mea nui maoli, ʻaʻole ia e ʻai nui, akā , e ʻai pono i nā meaʻai maikaʻi. E kamaʻilio kākou e pili ana i kēlā i kēia lā, ʻae?

Pono ʻoe e ʻai hou aku i ka wā hāpai? ʻEhia ka nui āu e ʻai ai?

ʻŌlelo pinepine ko mākou mau makuahine a me nā kupuna wahine, "I kēia manawa, pono mākou e ʻai no ʻelua." Aia kekahi ʻoiaʻiʻo i kēlā, akā, ʻaʻole pono mākou i ka nui o ka meaʻai e like me kā mākou e manaʻo nei. Inā ʻoe e hāpai ana i hoʻokahi pēpē, pono ʻoe i 340 a 450 mau calorie hou i ka lā. Akā, ʻaʻole i nā wā mua o ka hāpai ʻana, akā, i nā wā ma hope i ka wā e ulu wikiwiki ana ka pēpē.

E noʻonoʻo e pili ana i ia mea, ʻaʻole nui kēia nui o nā calorie. ʻO ke kīʻaha cereal a me ke aniani waiū i ke kakahiaka e hāʻawi koke i kēlā nui. ʻO ka mea nui, ʻo kēia mau calorie keu āu e ʻai ai mai nā meaʻai momona e kōkua i ka ulu ʻana o kāu pēpē a me ka ulu ʻana o ka lolo. ʻAʻohe pono o nā calorie hakahaka wale nō.

He aha nā meaʻai koʻikoʻi loa i kēia manawa?

Pono i loko o ka papaʻai olakino ka protein, nā kalapona, nā momona, nā wikamina, nā minelala, a me ka nui o ka wai. ʻOi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka a hana i kahi papaʻai kūpono iā ʻoe, no ka mea, ʻokoʻa paha nā pono o kēlā me kēia kanaka.

Akā ma keʻano laulā, aia kekahi mau meaʻai e pono ai no nā mea a pau i kēia manawa.

He aha ka waikawa folic? No ke aha he mea nui?

Ua lohe paha ʻoe e pili ana i kahi meaʻai i kapa ʻia ʻo ka folic acid mai kou hoʻomaka ʻana e noʻonoʻo e loaʻa kahi pēpē. He huaora B ia. Kōkua ia i ka pale ʻana i nā kīnā neural tube , e like me ka spina bifida, hiki ke hana i nā wā mua o ka ulu ʻana o kahi pēpē. ʻO ia ke kumu he mea nui loa ka loaʻa ʻana o ka folic acid lawa ma mua o kou hāpai ʻana a i nā pule mua o ka hāpai ʻana.

Loaʻa maoli ka Folate i nā lau ʻōmaʻomaʻo (ʻoi aku ka ʻōmaʻomaʻo ʻeleʻele), nā nati, nā lentil, nā chickpeas, a me nā pīni ʻōmaʻomaʻo. Akā, ʻōlelo pinepine nā kauka i nā wahine e hoʻāʻo nei e hāpai a i ko lākou hāpai ʻana (ʻoi aku hoʻi i nā lā 28 mua) e lawe i nā pila waikawa folic. No laila, he manaʻo maikaʻi anei e nīnau i kāu kauka e pili ana i kēia?

Nā Pōmaikaʻi o ka Kalipuna

Ua ʻike mākou i ke koʻikoʻi o ka calcium no ka mālama ʻana i ko mākou mau iwi a me nā niho i ikaika. AKōkua pū ka kalipuna i ka ʻōnaehana kahe koko , ka ʻōnaehana ʻiʻo, a me ka ʻōnaehana nerve e hana pono. ʻO ka waiū a me nā meaʻai waiū nā kumu maikaʻi loa o ka kalipuna.

Loaʻa i kekahi poʻe nā pilikia ʻōpū ke inu lākou i ka waiū, ka mea i kapa ʻia ʻo lactose intolerance . A i ʻole, inā ʻaʻole ʻoe makemake i ka waiū, e nīnau i kāu kauka e pili ana i kahi mea hoʻohui calcium. Loaʻa pū ka calcium i loko o nā iʻa liʻiliʻi me nā pūpū (e.g., halibut, sardines), tofu, broccoli, spinach, a me nā mea inu huaʻai a me nā meaʻai i hoʻonui ʻia i ka calcium.

He kanaka ʻai mea kanu/vegan ʻoe?

ʻAʻole ʻōlelo pinepine nā kauka e hoʻomaka i kahi papaʻai vegan hou i ka wā hāpai. Eia nō naʻe, inā ʻoe e hahai nei i kahi papaʻai mea kanu a vegan paha, hiki iā ʻoe ke hoʻomau i ka hana pēlā me ke akahele. Eia nō naʻe, pono ʻoe e hoʻomaopopo i kāu kauka.

Hiki ke paʻakikī iki ka loaʻa ʻana o ka meaʻai āu e pono ai me ka ʻai ʻole ʻana i ka iʻa, ka ʻiʻo, ka moa, a me ka waiū, ka tīhi, a me nā hua manu. Pono paha ʻoe i ka protein hou a pono paha e lawe i ka huaora B12 a me nā mea hoʻohui huaora D.

He aha nā meaʻai koʻikoʻi ʻē aʻe i laila?

Ma waho aʻe o kēia mau meaolaola, he mea nui loa ka hao (i loaʻa i ka ʻiʻo, nā mea kanu ʻōmaʻomaʻo ʻeleʻele, a me nā nati), ka iodine (i loaʻa i nā meaʻai kai, nā hua manu, a me nā mea waiū), a me ka choline (i loaʻa i ka ʻiʻo, nā hua manu, a me nā nati) i kēia manawa. I kekahi manawa he paʻakikī ke loaʻa ka lawa o kēia mau mea a pau mai nā meaʻai a mākou e ʻai wale ai. ʻO ia ke kumu e paipai pinepine ai nā kauka i ka lawe ʻana i nā huaora prenatal kūikawā i kēlā me kēia lā.

"E hoʻomanaʻo, ʻo kēlā me kēia meaʻai āu e ʻai ai he hopena ia i ka ulu olakino o kāu pēpē. ʻO ia ke kumu he mea nui ka ʻai ʻana i ka meaʻai kaulike a momona hoʻi."

He mea maʻamau anei ka makemake i ka meaʻai?

He mea maʻamau loa ka makemake i ka meaʻai i ka wā hāpai. Ua kapa ko mākou mau makuahine iā lākou he "makemake i ka meaʻai." Makemake kekahi poʻe i ke kokoleka, nā meaʻai ʻala , nā huaʻai, a i ʻole nā ​​meaʻai hōʻoluʻolu. Akā makemake paha kekahi poʻe i nā mea ʻaʻole meaʻai, e like me ka lepo a i ʻole ka palaoa kulina. Ua kapa ʻia kēia he pica .

He mea weliweli loa ka ʻai ʻana i nā mea ʻaʻole ia he meaʻai nou a me kāu pēpē. Inā makemake pū ʻoe i nā mea ʻē, mai hilahila a haʻi aku i kāu kauka e pili ana i ia mea.

A i ʻole, inā makemake ʻoe i nā meaʻai momona a olakino hoʻi , ʻaʻole pono ʻoe e kāohi i kēlā mau makemake. ʻO ka hapa nui o ka manawa, e emi ana kēia mau makemake ma kahi o 3 mau mahina o kou hāpai ʻana.

He aha nā meaʻai a me nā mea inu e pono e hōʻole ʻia i ka wā hāpai?

Ma waho aʻe o ka ʻai ʻana i nā meaʻai maikaʻi a momona hoʻi, aia kekahi mau mea āu e pale aku ai i ka ʻai ʻana a me ka inu ʻana i kēia manawa. He mea nui loa ia e makaʻala i kēlā mau mea.

• ʻOna : ʻAʻole ʻōlelo ʻia ka ʻona i ka wā hāpai. ʻAʻole i manaʻo ʻia he palekana nā liʻiliʻi. No laila e pale loa i ka ʻona.
• Nā Wikamina a me nā Hua Laʻau Laʻau: Mai lawe i kekahi mau wikamina a i ʻole nā ​​huahana lāʻau lapaʻau me ka ʻole o ke kūkākūkā ʻana me ke kauka. Hiki i kekahi mau mea ke hōʻino i ka pēpē i hānau ʻole ʻia.
• Kafeina: ʻOi aku ka maikaʻi o ka noho mamao aku mai ka caffeine (kofe, kī, kekahi mau mea inu palupalu) i ka hiki. Akā ʻōlelo ka hapa nui o nā kauka ʻaʻole e hōʻeha nui ka inu ʻana i hoʻokahi a ʻelua paha kīʻaha kofe a kī paha (6-8 auneke) i ka lā i kāu pēpē. Eia nō naʻe, ʻo ka ʻai nui ʻana i ka caffeine hiki ke hoʻonui i ka pilikia o ka hāʻule ʻana a me nā pilikia ʻē aʻe. No laila e kaupalena i kāu lawe ʻana, a i ʻole e hoʻololi i nā mea inu decaffeinated.
• Nā maʻi i lawe ʻia e ka meaʻai: ʻO nā maʻi e like me Listeriosis a me Toxoplasmosis hiki ke hoʻoweliweli i ke ola o ka pēpē, e hoʻoulu ai i nā pilikia olakino a i ʻole nā ​​​​​​hāʻule ʻana. No laila,
• Mai ʻai i ka ʻiʻo, iʻa, a i ʻole nā ​​hua manu i moʻa pono ʻole ʻia.
• E hōʻalo i ka waiū i hoʻomaʻemaʻe ʻole ʻia a me nā huahana waiū (kekahi ʻano tīhi).
• E holoi pono i nā mea kanu a me nā huaʻai ma mua o ka ʻai ʻana.
• Mai ʻoki i ka meaʻai i moʻa ʻia me nā pahi a i ʻole nā ​​papa ʻokiʻoki i hoʻopā i ka ʻiʻo maka.

Inā ua ʻai mua ʻoe i kēlā mau meaʻai a me nā mea inu weliweli me ka ʻike ʻole ʻana, mai hopohopo nui e pili ana i ia mea i kēia manawa. E pale iā lākou no ke koena o ka manawa. Inā he kānalua nui kou, e kamaʻilio me kāu kauka.

He mea maikaʻi anei ka ʻai ʻana i ka iʻa? He aha ke ʻano iʻa āu e ʻai ai?

He mea hoʻohui olakino loa ka iʻa a me ka pāpaʻi i kāu papaʻai i ka wā hāpai no ka mea aia i loko o lākou nā waikawa momona omega-3 . He kiʻekiʻe nō hoʻi lākou i ka protein a haʻahaʻa i ka momona saturated.

Eia nō naʻe, he kiʻekiʻe nā pae o ka mercury i kekahi mau ʻano iʻa. Eia kekahi laʻana, ka manō, ka iʻa pahi kaua, ka mackerel aliʻi, ka tilefish, ka ʻalani roughy, a me ka tuna bigeye. Hiki i kēia mercury ke hōʻino i ka ulu ʻana o ka lolo o kahi pēpē i loko o ka ʻōpū.

No laila, inā ʻoe e ʻai i nā meaʻai kai, e koho i nā ʻano iʻa like ʻole a me nā pāpaʻi. A e kaupalena i kāu ʻai ʻana i 12 auneke (ma kahi o 340 grams) i kēlā me kēia pule. ʻO ia hoʻi ma kahi o ʻelua lawelawe. Eia kekahi mau iʻa haʻahaʻa i ka mercury a palekana ke ʻai:

• Iʻa ʻūlū
• ʻO Pollock
• ʻŌpae
• Tilapia
• Salemona
• ʻŌpae

Pehea lā e pili ana i ka tuna i hoʻopaʻa ʻia? Aia nā manaʻo like ʻole e pili ana i kēia mea. Manaʻo kekahi mau hōʻike he nui aku ka mercury i loko o ka tuna i hoʻopaʻa ʻia ma mua o ka mea i manaʻo ʻia ma mua, no laila ʻoi aku ka maikaʻi o ka kaupalena ʻana i kāu ʻai ʻana i ka tuna i hoʻopaʻa ʻia i kou wā hāpai a i ʻole e hoʻāʻo nei e hāpai.

Inā ʻai kou mau hoaaloha a ʻohana paha i ka iʻa i hopu ʻia i loko o ka muliwai a i ʻole ka loko, e kaupalena i hoʻokahi pāʻina a pale i ka ʻai ʻana i nā iʻa ʻē aʻe i kēlā pule. No ka mea, ʻaʻole mākou i ʻike i ka nui o ka mercury i loko o kēlā iʻa.

Inā he mau nīnau hou aku kāu e pili ana i ka ʻai ʻana i ka iʻa, e kamaʻilio me kāu kauka.

He aha kāu e hana ai no nā mea e like me ka pehu ʻana, ka ʻeha o ka ʻōpū, a me ka nausea?

He mea maʻamau ke loaʻa nā ʻeha liʻiliʻi e like me kēia i ka wā hāpai. Mai hopohopo, aia kekahi mau mea hiki iā ʻoe ke hana e pili ana iā lākou.

Nā Hoʻonā no ka Paʻa ʻŌpū

Hiki ke loaʻa ka paʻa ʻana o ka ʻōpū i ka wā hāpai ma muli o ka hao i loko o nā huaora prenatal, a me nā kumu ʻē aʻe. No laila e ho'āʻo e ʻai i nā meaʻai momona i ka fiber ma mua o kou hāpai ʻana. E hoʻāʻo e ʻai i kahi 20-30 grams o ka fiber i kēlā me kēia lā. ʻO nā kumu maikaʻi loa o ka fiber:

• Nā huaʻai a me nā mea kanu hou
• Berena bran, cereal, muffins

E nīnau i kāu kauka ma mua o ka hoʻohana ʻana i nā papa fiber, nā mea inu, a i ʻole nā ​​​​huahana fiber kiʻekiʻe me ka ʻole o ke aʻo ʻana a ke kauka. Mai hoʻohana i nā laxatives ke ʻole kāu kauka e ʻōlelo aku iā ʻoe. ʻAʻole maikaʻi nā mea e like me ka ʻaila castor, no ka mea hiki iā lākou ke hōʻemi i ka omo ʻana o ke kino i nā meaola.

Inā he pilikia ka paʻa ʻana o ka ʻōpū, e kuhikuhi paha kāu kauka i kahi mea palupalu i ka ʻōpala. E hōʻoia e inu i ka nui o ka wai i kou hoʻonui ʻana i kāu ʻai ʻana i ka fiber, a i ʻole e ʻoi aku ka ʻino o ka paʻa ʻana o ka ʻōpū.

ʻO kekahi o nā ala maikaʻi loa e pale aku ai i ka paʻa ʻana o ka ʻōpū, ʻo ia ka hoʻoikaika kino. E inu i ka wai he nui i ka lā ma waena o nā meaʻai. Hoʻomālielie kēia i ka ʻōpala a kōkua iā ia e hele maʻalahi ma o ka ʻōnaehana hoʻoheheʻe. I kekahi manawa hiki i ka inu ʻana i ke kī wela, ka sopa, a i ʻole ka wai momona ke kōkua. Eia kekahi, e mālama i nā hua maloʻo.

He aha kāu e hana ai e hoʻomaha ai i ke kinoea i loko o kou ʻōpū?

Loaʻa i kekahi mau wahine hāpai ka ʻeha puʻuwai a me ka pehu ma hope o ka ʻai ʻana i ka broccoli, spinach, cauliflower, a me nā meaʻai palai. Inā hana kēlā iā ʻoe, e pale i kēlā mau meaʻai a hoʻolālā i kahi papaʻai kaulike. Hiki i nā mea inu kalapona ke hoʻoulu i ke kinoea a me ka pehu no kekahi. Akā no kekahi, ua ʻōlelo ʻia e hoʻomālielie lākou i ka ʻōnaehana hoʻoheheʻe. No laila e koho i ka mea kūpono iā ʻoe.

Hoʻomaha i ka nausea

Hoʻomaka pinepine ka maʻi kakahiaka i ke kakahiaka, akā hiki ke hana i kēlā me kēia manawa o ka lā. Inā manaʻo pinepine ʻoe i ka luaʻi, e ʻai i nā meaʻai liʻiliʻi, palalulu, a haʻahaʻa ka momona (e.g., toast, crackers) i ka lā a pau. Loaʻa i kekahi poʻe ka hōʻoluʻolu mai ka ʻai ʻana i nā meaʻai a me nā mea inu i loaʻa ka ginger. E hoʻāʻo i kēia mau mea e kōkua ai i ka luaʻi:

• Mai lawe i kāu huaora prenatal ma ka ʻōpū ʻole, e lawe me ka ʻai i ka pō a ma mua o ka hiamoe ʻana.
• I kou ala ʻana i ke kakahiaka, e ʻai i kahi meaʻai māmā iki (e like me ka cracker) ma mua o kou ala ʻana.
• E omo i kahi mea ʻono paʻakikī hiki ke nau ʻia.

I ka pōkole, nā mea e hoʻomanaʻo ai (Leka Lawe-Home)

ʻAe, ke lana nei koʻu manaʻo ua maopopo iā ʻoe ka mea a kākou i kūkākūkā ai. I ka ʻōlelo maʻalahi, he mea nui loa ka mālama ʻana i kāu meaʻai i ka wā hāpai no ʻoe a me kāu pēpē.

• ʻAʻole ia e pili ana i ka ʻai nui ʻana, akā, e pili ana i ka ʻai ʻana i nā mea momona ma ke ala kūpono.
• E hōʻoia e loaʻa iā ʻoe nā meaolaola koʻikoʻi e like me ka folic acid, calcium, a me ka hao . E kamaʻilio me kāu kauka e pili ana i ka lawe ʻana i nā mea hoʻohui inā pono.
• E pale loa i nā mea e like me ka waiʻona, ka meaʻai i moʻa pono ʻole ʻia, a me nā iʻa i kiʻekiʻe i ka mercury .
• E kaupalena i ka caffeine.
• Inā loaʻa iā ʻoe nā ʻeha iki e like me ka ʻeha o ka ʻōpū a i ʻole ka luaʻi, mai hopohopo a e hana i nā hana kūpono.
• E kamaʻilio mau me kāu kauka a loaʻa iā ʻoe ka ʻōlelo aʻoaʻo kūpono loa iā ʻoe.

Ke makemake nui nei mākou iā ʻoe i kahi hāpai olakino a hauʻoli a me kahi pēpē olakino!

ʻO ka meaʻai no ka wā hāpai, ka meaʻai no ka wā hāpai, ka meaʻai i ka wā hāpai, ka waikawa folic, ka calcium i ka wā hāpai, nā meaʻai e pale aku ai i ka wā hāpai, ʻO ka meaʻai no ka wā hāpai Sinhala