Nā mea āu e pono ai a me nā mea ʻaʻole pono e ʻai i ka wā hāpai (Pregnancy Nutrition)

ʻO kēia ka manawa nani loa o kou ola. Manaʻo paha ʻoe e pono ʻoe e hana i nā mea āpau no ka pēpē i loko o kou ʻōpū. ʻO kekahi o nā nīnau nui āu e loaʻa ai, 'He aha kaʻu e ʻai ai? He aha kaʻu e pale aku ai?' Mai hopohopo, i kēia lā e kamaʻilio mākou e pili ana i ka meaʻai maikaʻi loa e kōkua iā ʻoe a me kāu pēpē e noho olakino. E hoʻomanaʻo, inā he mau nīnau kāu e pili ana i kāu meaʻai i ka wā hāpai, mai kānalua e kamaʻilio me kāu kauka .

Nā pahuhopu o ka ʻai olakino i ka wā hāpai

He mea nui loa ka meaʻai maikaʻi no ka ulu ʻana a me ka ulu ʻana o kāu pēpē i ka wā hāpai. I ka ʻōlelo maʻalahi, pono ʻoe ma kahi o 300 mau calorie hou aʻe i kēlā me kēia lā ma mua o kou hāpai ʻana. Inā ʻoe e hāpai ana i nā māhoe, hiki i kēia ke like me 600 mau calorie hou aʻe i kēlā me kēia lā.

He mea paʻakikī iki paha ka ʻai ʻana i kēia ʻano i nā mahina mua ma muli o ka nausea a me ka luaʻi ʻana (ʻO ka maʻi kakahiaka). Eia nō naʻe, ʻoiai e hoʻāʻo nei e ʻai i ka ʻai kaulike e like me ka hiki, he mea nui loa hoʻi e lawe i nā 'vitamina prenatal' (nā huaora e pono ai i ka wā hāpai) a kāu kauka i kuhikuhi ai.

E nānā kākou i ka papa ma lalo nei e ʻike i nā ʻano meaʻai a me ka nui e pono ai kākou e ʻai i kēlā me kēia lā.

Nā meaʻai koʻikoʻi no ʻoe a me kāu pēpē

ʻOi aku ke kiʻekiʻe o ka pono no kekahi mau meaʻai i ka wā hāpai. E nānā kākou i kēlā ma ke kaʻawale.

ʻO ke olonā

Hiki i nā meaʻai momona i ka fiber ke kōkua i ka pale ʻana i ka paʻa ʻana o ka ʻōpū , kahi e ʻike ai ka poʻe he nui i ka wā hāpai . Hiki iā ʻoe ke loaʻa ka fiber mai nā berena palaoa piha, ka laiki bran, ka oats, nā pī, ka pasta, a me nā huaʻai a me nā mea kanu. ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka fiber mai kāu meaʻai. Akā inā ʻaʻole lawa kēlā, e kamaʻilio me kāu kauka e pili ana i ka lawe ʻana i kahi mea hoʻohui fiber.

Pūmua

Hoʻonui ʻia ka nui o kou koko i ka wā hāpai, a pono nō hoʻi ʻoe e hana i ke koko no kāu pēpē. He mea nui ka protein no kēia. ʻOi aku ka protein i maʻalahi ke komo ʻia e ke kino , e like me ka ʻiʻo ʻulaʻula wīwī, ka moa, a me ka iʻa. Hiki iā ʻoe ke loaʻa ka protein mai nā mea e like me nā pīni, nā pi, nā lentil, nā keʻokeʻo hua manu, a me ka tofu.

Nā Momona Ola Kino

Pono ʻoe a me kāu pēpē i ka momona e noho olakino. Akā ʻo ka mea nui loa, ʻo ke koho ʻana i nā momona olakino a momona ʻole . ʻO nā hiʻohiʻona maikaʻi o kēia mau mea, ʻo ia ka ʻaila ʻoliva, nā ʻaila mea kanu, nā avocado, a me nā nati.

Nā huaora a me nā minelala koʻikoʻi

He kiʻekiʻe loa ka pono no nā wikamina a me nā minelala i kēia manawa. Ma waho aʻe o nā wikamina prenatal i kauoha ʻia e kāu kauka, he mea nui hoʻi e loaʻa kēia mau mea mai ka meaʻai.

Nā mea āu e pale aku ai i ka wā hāpai

No ka palekana o kāu pēpē, pono paha e kaupalena loa ʻia a hoʻopaʻa nui ʻia paha kekahi mau meaʻai i kēia manawa.

• ʻOna: E hoʻōki loa. Hiki i ka ʻona ke hana i ka hānau ʻana ma mua o ka manawa, nā kīnā noʻonoʻo, nā kīnā hānau, a me ke kaumaha hānau haʻahaʻa.
• Kafeina : Palena i 300 mg i kēlā me kēia lā. Aia i loko o ke kīʻaha kofe maʻamau he 150 mg o ka caffeine, a aia i loko o ke kīʻaha tī he 80 mg. Loaʻa pū ka caffeine i ka kokoleka, ʻoiai ke kokoleka ʻeleʻele.
• Iʻa kiʻekiʻe i ka mercury: E pale i ka ʻai ʻana i nā iʻa kai nui e like me ka mano, ka iʻa pahi kaua, a me ka mackerel aliʻi. ʻO ke kiʻekiʻe o ka mercury i loko o kēia mau mea hiki ke hōʻino i ka ʻōnaehana nerve o ka pēpē.
• Nā tīhi palupalu i hoʻomaʻemaʻe ʻole ʻia: E pale i nā tīhi e like me ka feta, brie, a me ka tīhi uliuli. Hiki i kēia mau mea ke loaʻa kahi bacteria i kapa ʻia ʻo Listeria, he maʻi weliweli ia i ka wā hāpai. Palekana nā tīhi paʻakikī e like me ka tīhi kirīmi.
• ʻIʻo a me ka iʻa maka a i ʻole i moʻa pono ʻole ʻia: E pale i ka ʻai ʻana i ka iʻa maka, ka ʻiʻo i moʻa pono ʻole ʻia, a me nā iʻa paʻi maka, e like me ka sushi. Hiki i kēia mau mea ke loaʻa nā bacteria ʻino a me nā parasites.

Eia ke ʻano o ka hoʻomākaukau ʻana i ka meaʻai a me nā mea inu no nā lā paʻakikī

He mea maʻamau ka luaʻi, ka paʻa ʻana o ka ʻōpū, a me ka ʻāʻī ʻana o ka puʻuwai i ka wā hāpai. E kōkua kēia mau ʻōlelo aʻoaʻo iā ʻoe e hoʻokele i kāu ʻai i kēia manawa.

• No ka nausea a me ka luaʻi (Kamaʻi Kakahiaka): E ʻai i kahi mea e like me nā kuki a i ʻole ka toast maloʻo ma mua o ke ala ʻana mai kahi moe i ke kakahiaka. E ʻai i nā meaʻai liʻiliʻi i ka lā a pau, ma mua o ka ʻai ʻana i nā meaʻai nui i ka manawa hoʻokahi. E pale i nā meaʻai ʻaila, palai, ʻala, a me ka ʻaila.
• No ka paʻa ʻana o ka ʻōpū: E ʻai i nā mea kanu a me nā huaʻai i waiwai i ka fiber. E inu ma ka liʻiliʻi he 6-8 mau aniani wai i ka lā.
• No ka ʻeha puʻuwai: E ʻai i kekahi mau pāʻina liʻiliʻi ma mua o ka ʻai ʻana i nā pāʻina nui. Loaʻa i kekahi poʻe ka hōʻoluʻolu ma ka inu ʻana i ke aniani waiū ma mua o ka ʻai ʻana. E hōʻemi i nā mea ʻala, nā mea ʻawaʻawa, a me ka caffeine.

ʻŌlelo aʻoaʻo kūikawā no nā makuahine meaʻai ʻole

Inā he mea ʻai mea kanu ʻoe, ʻaʻole pono ʻoe e hoʻololi i kāu papaʻai no ka mea ua hāpai ʻoe. Eia nō naʻe, he mea nui e hoʻoponopono i kāu papaʻai e hōʻoia i loaʻa iā ʻoe a me kāu pēpē nā meaʻai lawa e like me ka protein, ka hao, ka calcium, a me ka huaora B12 . E hoʻokomo i nā pīni, nā lentil, nā chickpeas, ka tofu, nā nati, a me nā mea kanu ʻōmaʻomaʻo i kāu papaʻai. ʻOi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i kēia a e ʻimi i ka ʻōlelo aʻo a ke kauka meaʻai inā pono.

Nā Makemake Hāpai a me Pica

He mea maʻamau ka makemake nui i kekahi mau meaʻai i ka wā hāpai. Inā he meaʻai momona ia, ua maikaʻi ke ʻai ʻana ia me ke kaulike.