Ua mākaukau ʻoe e lilo i makuahine? Ke hānai waiū nei ʻoe i kāu pēpē? A laila e aʻo pono kākou e pili ana i kēia mau meaʻai koʻikoʻi!

He manawa kūikawā loa kēia nou, ka makuahine e hiki mai ana, a nou hoʻi, ka poʻe e hānai waiū ana i kāu pēpē. No laila, i loko o kēia manawa makamae , he mea nui loa ia e mālama pono i ka meaʻai āu e ʻai ai no ke olakino o ʻoe a me kāu pēpē. Pono ʻoe ma kahi o 300 a 500 mau kaloli ma mua o kāu e ʻai mau ai i ka lā i loko o kēia manawa. No ka ulu ʻana o ka pēpē a me kou ikaika kēia. E nānā kākou i nā meaola e pono ai ʻoe a me kāu pēpē i kēia manawa.

He aha nā meaolaola koʻikoʻi āu e pono ai i ka wā hāpai a me ka wā hānai waiū?

Eia kekahi o nā meaolaola e kōkua iā ʻoe a me kāu pēpē e noho olakino. Hiki ke loaʻa pinepine kēia mau mea i nā huaʻai hou, nā mea kanu, nā palaoa piha, nā nati, nā legumes, nā huahana waiū, a me nā ʻiʻo momona. Hiki i kāu kauka ke ʻōlelo aku iā ʻoe e lawe i kahi multivitamin prenatal me ka hao.

Kalipuna - E hoʻoikaika i kou mau iwi a me kou mau niho e like me ke kila!

Ua like ka kalipuna me ka sima e kūkulu ana i nā iwi a me nā niho o kāu pēpē. E noʻonoʻo wale, ʻaʻole hiki iā ʻoe ke kūkulu i hale me ka ʻole o kahi kahua paʻa, pēlā nō ia. ʻAʻole wale ia, kōkua pū ka kalipuna i ko mākou kahe koko, nā ʻiʻo, a me ka ʻōnaehana nerve e hana pono. Pono ka makuahine hāpai a me ka makuahine hānai ma kahi o 1,000 milligrams o ka kalipuna i kēlā me kēia lā. Ma hea ʻoe e loaʻa ai kēia mau mea?

• Nā huahana waiū haʻahaʻa momona ( yogurt , tīhi, waiū momona ʻole)
• Wai ʻalani i hoʻoikaika ʻia me ka calcium a me ka waiū - nā koho ʻē aʻe e like me ka waiū soy a me ka waiū ʻalemona
• Kekahi mau meaʻai palaoa
• Nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka kale, spinach (i ka wā e ʻai ʻia me ka spinach)

Nā kalapona - Ikehu no ka hana o ka lā a me ka ulu ʻana o ka pēpē!

ʻO nā kalapona ke kumu nui o ka ikehu no ko kākou kino. He mea nui kēia ikehu no ka ulu ʻana o ka pēpē, no kāu mau hana o kēlā me kēia lā, a no ka hānai waiū ʻana i ka pēpē ma hope. Eia naʻe, ʻaʻole like ka maikaʻi o nā kalapona a pau.

ʻOi aku ka maikaʻi o ka loaʻa ʻana o nā kalapona mai nā palaoa piha , e like me ka laiki ʻeleʻele me ka bran, buckwheat, bale, berena bran, a me nā huaʻai a me nā mea kanu.

He mea maikaʻi nō hoʻi kēia meaʻai no ka ʻōpū no ka mea he waiwai ia i ka fiber. He mea naʻauao ke hōʻemi i nā kalapona i hoʻomaʻemaʻe ʻia e like me ka berena keʻokeʻo, ka laiki keʻokeʻo, a me nā meaʻai a me nā mea inu me ka nui o ke kō i hoʻohui ʻia e like me ka hiki.

ʻO ka fiber - ʻO ka hopena maikaʻi loa no ka ʻeha o ka ʻōpū a me ka constipation!

He pilikia hoʻonāukiuki loa ka paʻa ʻana o ka ʻōpū no nā makuahine he nui i ka wā hāpai. Hiki iā ia ke hoʻoulu i ka pehu a me ka ʻoluʻolu ʻole. ʻO ka hopena kūlohelohe maikaʻi loa no kēia, ʻo ia ka ʻai ʻana i nā meaʻai i loaʻa ka fiber. He aha nā meaʻai i kiʻekiʻe i ka fiber?

• ʻO nā palaoa holoʻokoʻa - ʻo ia hoʻi nā palaoa holoʻokoʻa, ka berena bran, ka laiki ʻeleʻele, ka oats.
• Nā huaʻai hou (maiʻa, mango, papaya, ʻalani) a me nā mea kanu (kāloti, pīni, sipinaki, kāpeti).
• Nā legumes e like me nā lentils, chickpeas, nā pīni ʻōmaʻomaʻo, a me nā pi.

Ke hoʻohui ʻia kēia mau mea i ka meaʻai, hana maikaʻi nā ʻōpū a hiki ke hoʻēmi nui ʻia ka paʻa ʻana o ka ʻōpū. Eia kekahi, e inu i ka wai he nui no ka hana pono ʻana o ka fiber.

ʻAkika Folic - He mea nui no ka ulu ʻana o ka lolo a me ke kaula kuamoʻo o ka pēpē!

He huaora koʻikoʻi loa ka waikawa Folic e pono ʻoe e hoʻomaka e lawe mai ka manawa āu e hoʻolālā ai e hāpai. ʻO kēia no ka mea kōkua ia i ka lolo a me ke kaula spinal (neural tube) o ka pēpē e ulu pono. Inā ʻaʻole ʻoe e lawa, ʻoi aku ka nui o ka pilikia o kāu pēpē i ka loaʻa ʻana o nā kīnā hānau koʻikoʻi e like me nā kīnā neural tube. No laila, ʻo ka lawe ʻana ma ka liʻiliʻi he 400 micrograms (0.4 milligrams) o ka waikawa folic i kēlā me kēia lā ma mua o ka hāpai ʻana a i nā mahina mua o ka hāpai ʻana hiki ke hōʻemi nui i kēia pilikia. I ka lua a me ke kolu o ka trimesters o ka hāpai ʻana, piʻi kēia koi i kahi o 600 micrograms (0.6 milligrams), a pono ka makuahine hānai ma kahi o 500 micrograms (0.5 milligrams). Loaʻa kēia mau mea i loko o nā berena a me nā cereals i hoʻohui ʻia ka waikawa folic. Eia kekahi, ʻo nā mea kanu ʻōmaʻomaʻo (e like me ka spinach, kale, a me nā greens collard), nā hua citrus (ʻalani, tangerines), avocados, lentils, a me nā pīni he kūlohelohe kēia huaora i kapa ʻia ʻo folate.

Nā Momona Olakino - Pono kāu pēpē i ka momona no ka ulu ʻana, akā ʻo ke ʻano maikaʻi!

ʻOiai ke makaʻu nei kekahi poʻe i ka momona, he ʻāpana koʻikoʻi ka momona o ka ʻai olakino. Pono ka momona no ka ulu ʻana o ka pēpē, ʻoiai i ka wā hāpai, ʻoiai no ka ulu ʻana o ka lolo. Eia nō naʻe, pono ʻoe e koho i nā momona olakino, ʻo ia hoʻi, nā momona unsaturated . Pono e hoʻemi ʻia nā momona saturated maikaʻi ʻole (ʻiʻo momona nui, pata, ʻaila niu) a me nā momona trans (i loaʻa i ka margarine, nā mea i hoʻomoʻa ʻia, a me ka meaʻai wikiwiki) i ka hiki. Hiki ke loaʻa nā momona olakino i loko o:

• ʻO nā aila mea kanu e like me ka ʻaila ʻoliva , ka ʻaila canola, a me ka ʻaila pua nānālā.
• ʻO nā nati a me nā pata nati i hana ʻia mai nā nati e like me nā cashews, nā pīnati, nā ʻalemona, a me nā hua paukena.
• ʻAvokado.
• ʻO ka iʻa ʻaila e like me ka salmon, mackerel, a me nā sardines (loaʻa pū kekahi i nā omega-3 fatty acids).

ʻAiodine - No ka ulu ʻana o ka lolo o ke pēpē a me ka hana thyroid!

He mineral koʻikoʻi ka Iodine e kōkua ana i ke kelepa thyroid i loko o ko mākou kino e hana i nā hormones. He mea nui loa kēia mau hormones no ka ulu ʻana o ka pēpē, ʻoiai ka lolo. Inā ʻaʻole lawa ka iodine i ka pēpē i ka wā hāpai, hiki iā ia ke hana i nā pilikia me ke kelepa thyroid, ka lohi o ka ulu ʻana, a me nā pilikia aʻo. No laila, he mea nui i nā makuahine hāpai a me nā makuahine hānai e hoʻohana i ka paʻakai iodized i ka wā e kuke ai a ʻai i nā meaʻai waiwai i ka iodine, e like me nā meaʻai kai (iʻa, ʻōpae, pūpū), a me nā huahana waiū. Eia kekahi, e nānā inā loaʻa i ka huaora prenatal āu e lawe ai he 150 micrograms o ka iodide (he ʻano iodine kēia e maʻalahi ke komo ʻia e ke kino). Inā ʻaʻole lawa, he manaʻo maikaʻi e kamaʻilio me kāu kauka a nīnau inā pono ʻoe e lawe i hoʻokahi hou aʻe.

Hao - Kāohi i ka Anemia Hao-Deficiency a lanakila i ka luhi!

He mea nui ka hao no ka hana ʻana i ka hemoglobin i loko o nā hunaola koko ʻulaʻula. I ka wā hāpai, pono ke pēpē i ke koko hou aʻe no ka ulu ʻana a me ka hoʻomohala ʻana o ka placenta, no laila kiʻekiʻe loa ka pono no ka hao. I ka wā hāpai , hiki iā ʻoe ke pale aku i ka anemia nele i ka hao ma ka ʻai ʻana i nā meaʻai waiwai i ka hao a me ka lawe ʻana i nā mea hoʻohui hao e like me ke kauoha a kāu kauka. Inā haʻahaʻa kou hao, hiki iā ʻoe ke luhi mau i ka manawa, paʻakikī ka hanu ʻana, a ʻike i ka poniuniu . Nā meaʻai waiwai i ka hao:

• ʻAi ʻiʻo ʻulaʻula momona, moa, a me ka iʻa.
• Iʻa.
• Nā meaʻai i hoʻonui ʻia me ka hao.
• Nā legumes e like me nā lentils, chickpeas, a me nā pīni ʻōmaʻomaʻo.
• Nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka spinach, kale, a me nā greens collard.
• Hoʻonui ʻia ka omo ʻana o ka hao ke ʻai pū ʻia nā meaʻai i loaʻa ka hao me nā meaʻai waiwai i ka wikamina C (lemon, ʻalani, tōmato).

ʻO ka protein - e like me nā poloka kūkulu o ke kino o kahi pēpē!

ʻO ka protein ka poloka kūkulu nui o ke kino o ka pēpē, me nā ʻiʻo, nā iwi, ka ʻili, a me nā ʻōpū o loko. ʻOi loa i ka lua a me ke kolu o ka trimesters o ka hāpai ʻana, wikiwiki ka ulu ʻana o ka pēpē, no laila kiʻekiʻe nō hoʻi ka pono no ka protein. ʻOiai ʻoi aku ka nui o ka protein e pono ai ka makuahine hāpai ma mua o ka wahine maʻamau, ʻaʻole ia e ʻōlelo ʻia e loaʻa mai nā kumu hana e like me nā protein shakes a me nā pauka protein. ʻO ka mea maikaʻi loa, ʻo ia ka loaʻa ʻana o ka protein mai nā meaʻai kūlohelohe. Nā kumu maikaʻi o ka protein:

• ʻIʻo momona, moa, iʻa.
• Nā hua manu.
• Waiū, yogurt, tīhi.
• Nā lentil, chickpeas, pī, soybeans.
• ʻO nā nati e like me nā cashews, nā pīnati, a me nā ʻalemona, a me nā pata nati i hana ʻia mai ia mau mea.
• Tofu.

ʻO ka Wikamina A - no ka puʻuwai o kāu pēpē, ka ʻike maka, a me ke kūpaʻa ʻole!

He wikamina koʻikoʻi ka wikamina A e kōkua ana i ka puʻuwai, nā maka, a me ka ʻōnaehana pale o kāu pēpē e ulu. He mea kākaʻikahi ka nele o ka wikamina A ma nā ʻāina i hoʻomohala ʻia. Eia nō naʻe , ʻo ka lawe ʻana i ka nui o ka wikamina A hiki ke hoʻopilikia i kāu pēpē a hoʻoulu i nā kīnā hānau. No laila, ʻoi aku ka maikaʻi o ka lawe ʻana i kahi wikamina prenatal i loaʻa ʻole ma mua o 1,500 micrograms (5,000 IU) o ka wikamina A. Eia kekahi, mai lawe i nā mea hoʻohui wikamina A ke ʻole i ʻōlelo kūikawā ʻia e ke kauka. Nā meaʻai palekana i loaʻa ka wikamina A:

• Waiū a me nā meaʻai waiū.
• Nā hua ʻalani a me melemele a me nā mea kanu ʻē aʻe (e.g. papaya, cantaloupe, kāloti, ʻuala, paukena).
• Nā mea kanu ʻōmaʻomaʻo ʻeleʻele (spinach, kale).

ʻO ka Wikamina B12 - no ke koko o ka pēpē a me ka hana o ka lolo!

He wikamina koʻikoʻi loa ka wikamina B12 no ke kūkulu ʻia ʻana o nā hunaola koko ʻulaʻula i loko o kahi pēpē, ka ulu ʻana o ka lolo, a me ka hana pono o ka lolo. Loaʻa nui ia i nā meaʻai holoholona. ʻO ia hoʻi, i nā mea e like me ka ʻiʻo, ka iʻa, ka moa, ka waiū, a me nā hua manu. Aia pū kekahi mau meaʻai i hoʻoikaika ʻia me ka wikamina B12 i hoʻohui ʻia, a me nā mea ʻē aʻe o ka waiū ʻaʻole waiū e like me ka waiū soy.

Inā he mea ʻai mea kanu a vegan paha ʻoe, pono ʻoe e kamaʻilio me kāu kauka e pili ana i ka pono e lawe i nā mea hoʻopihapiha huaora B12 i ka wā hāpai a i ka wā hānai waiū, no ka mea, hiki i ka hemahema ke hoʻopilikia iā ʻoe a me kāu pēpē.

ʻO ka Wikamina D - Kōkua i ke kino e omo i ka calcium a hoʻoikaika i nā iwi!

ʻO ka Vitamin D kekahi vitamina koʻikoʻi e kōkua i ko mākou kino e omo i ka calcium, ka mea e kōkua ai i ka hoʻoikaika ʻana i ko mākou mau iwi a me nā niho. Hoʻopuka ʻia ka Vitamin D i loko o ke kino ke hōʻike ʻia ko mākou ʻili i ka lā. Eia naʻe, ʻaʻole hiki iā mākou ke loaʻa mau ka lawa ʻana o ka lā i ke kakahiaka a me ke ahiahi, a i kekahi manawa ʻaʻole lawa. No laila, pono mākou e loaʻa mai ka meaʻai pū kekahi. Nā meaʻai i loaʻa ka vitamina D:

• Waiū momona haʻahaʻa a momona ʻole paha i hoʻoikaika ʻia me ka wikamina D i hoʻohui ʻia.
• Wai ʻalani me ka wikamina D i hoʻohui ʻia.
• Hua moa.
• ʻO nā iʻa ʻaila e like me ka salmon a me ka tuna.

Manaʻo nā loea e loaʻa i nā makuahine hāpai a me nā makuahine hānai ma ka liʻiliʻi he 600 International Units (IU) o ka wikamina D i kēlā me kēia lā. Inā ʻaʻole ʻoe maopopo inā loaʻa iā ʻoe ka lawa o ka wikamina D, e kamaʻilio me kāu kauka.

ʻEhia mau mea nui e hoʻomanaʻo ai ʻoe!

He mea nui kēia mau meaola a pau no kou olakino, ke olakino o kāu pēpē i hānau ʻole ʻia, a me ke olakino o kāu pēpē hānai.

I ka ʻōlelo maʻalahi, ʻo ka ʻai ʻana i kahi meaʻai kaulike a momona hoʻi ka mea nui loa. ʻO ia hoʻi ka hoʻohui ʻana i nā ʻano mea kanu kala like ʻole, nā huaʻai, nā palaoa piha, nā nati, nā legume, ka ʻiʻo, ka iʻa, a me nā huahana waiū i kāu papaʻai. Mai ʻai wale i nā meaʻai like ʻole, e mālama i nā ʻano meaʻai like ʻole.

• He mea koi ʻia ke aʻo lapaʻau:E hahai pono i nā ʻōlelo a kāu kauka a i ʻole ka limahana olakino ʻohana, ʻoiai e pili ana i nā mea hoʻohui. Ua ʻike lākou i ka mea maikaʻi loa no kou kūlana. Mai hoʻomaka e lawe i nā huaora hou me ka ʻole o ka nīnau mua ʻana i ke kauka.
• E inu i ka nui o ka wai: Mai poina e inu ma ka liʻiliʻi he 8-10 mau kīʻaha wai i ka lā. He mea nui loa kēia. He mea nui loa ia no ka makuahine hānai e noho hydrated.
• Inā kānalua, e nīnau: Inā he kānalua iki kou e pili ana i kahi meaʻai a meaʻai ponoʻī paha, e like me "He maikaʻi anei ke ʻai i kēia?" "E hōʻeha anei kēia i ka pēpē?", mai makaʻu a kānalua paha e nīnau i kāu kauka.

ʻAʻole ʻoe wale nō ma kēia huakaʻi. ʻO kou olakino a me ke olakino o kāu pēpē nā mea nui loa. No laila e ʻai pono, e inu pono, e hauʻoli, a e noho olakino! Nā manaʻolana maikaʻi loa iā ʻoe!

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ʻAi no ka wā hāpai, hānai waiū, nā meaola koʻikoʻi, nā wikamina, nā minelala, ka wā hāpai olakino, ka ulu ʻana o ka pēpē