ʻO ka mea mua, hoʻomaikaʻi iā ʻoe a me kou ʻohana! I loko o kēia manawa nani, pono kāu keiki liʻiliʻi i loko o kou ʻōpū i nā meaʻai a pau āna e pono ai. No laila, i loko o kēia manawa, loaʻa paha iā ʻoe nā nīnau e like me "He aha kaʻu e ʻai ai? He aha kaʻu e pale aku ai?" Mai hopohopo, he mea maʻamau ia. I kēia lā, e kamaʻilio wale mākou e pili ana i ka meaʻai maikaʻi loa no kou olakino a me kāu pēpē.
Pehea ʻoe e hoʻomākaukau ai i kāu mau meaʻai?
I ka wā hāpai, pono kou kino i kahi calorie hou aʻe ma mua o ka maʻamau. I ka ʻōlelo maʻalahi, ma kahi o 300 calories keu i kēlā me kēia lā. Inā he mau māhoe kāu, hiki i kēia nui ma kahi o 600 calories. Akā he mea nui e ʻole e hele mai kēia mau calorie mai nā meaʻai hakahaka, ʻo ia hoʻi, nā mea inu kō a me nā mea ʻono. He mea nui e ʻai i ka meaʻai momona a kaulike .
I nā mahina mua, he mea paʻakikī paha ka ʻai ʻana ma muli o ka nausea a me ka luaʻi ʻana (ka maʻi kakahiaka). Akā e hoʻāʻo e mālama i kahi papaʻai kaulike e like me ka hiki. He mea nui hoʻi e lawe i nā huaora prenatal a kāu kauka e kuhikuhi ai.
E hoʻomanaʻo, ʻo ka mea āu e ʻai ai e hoʻopilikia pololei i ka ulu ʻana o kāu pēpē, no laila e noʻonoʻo i kēlā me kēia meaʻai .
Nā meaʻai koʻikoʻi a me nā meaʻai hiki iā ʻoe ke loaʻa mai
He mea nui e hoʻokomo i nā ʻano meaʻai like ʻole i kāu papaʻai e loaʻa ai nā meaolaola āpau āu a me kāu pēpē e pono ai. E nānā kākou i kēia mau meaolaola koʻikoʻi a me nā meaʻai e hiki ai iā ʻoe ke loaʻa iā lākou.
| ʻĀpana meaʻai | No ke aha he mea nui? | Meaʻai i loaʻa |
|---|---|---|
| ʻAkika Folic | He mea nui ia e pale aku i nā kīnā o ka neural tube i ka lolo a me ke kaula spinal o ke pēpē. | Nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka spinach, kale, ka pī, ka chickpeas, nā ʻalani, a me nā lentil. |
| Hao | No ka hana ʻana i ke koko, lawe i ka oxygen ma o ke kino o ka makuahine a me ke pēpē, a pale i ka anemia. | Pipi, moa, iʻa, hua moa, sipinaki, soy, lentil, hua waina maloʻo. |
| Kalipuna | Kōkua ia i nā iwi a me nā niho o ka pēpē e ulu ikaika. He mea nui nō hoʻi ia no ke olakino iwi o ka makuahine. | Waiū, yogurt (waiū momona ʻole), tīhi, iʻa liʻiliʻi me nā pūpū (kamona), nā mea kanu ʻōmaʻomaʻo ʻeleʻele (broccoli), waiū soy. |
| Pūmua | He mea nui no ka ulu ʻana o nā ʻōkana, nā ʻiʻo, a me ka lolo o ke pēpē. | ʻIʻo, iʻa, hua manu, huahana waiū, pī, pi, lentil, soy. |
| Wikamina C | Hoʻomaʻalahi i ke kino e omo i ka hao. Hoʻoikaika i ka palekana. | ʻAlani, pomelo, laime, ʻōpena, papaya, tōmato, pepa bele. |
| ʻO ke olonā | No ka pale ʻana i ka paʻa ʻana o ka ʻōpū, kahi mea maʻamau i ka wā hāpai. | ʻO ka buckwheat, ka ʻoka, ka laiki ʻeleʻele, ka berena palaoa holoʻokoʻa, nā mea kanu, nā huaʻai, nā pī. |
ʻOi aku ka nui o nā mea e pili ana i ka hao a me ka calcium...
I mea e komo maikaʻi ai ka hao, ʻoi aku ka maikaʻi o ka lawe pū ʻana me nā meaʻai i loaʻa ka wikamina C. Eia kekahi laʻana, e ʻai i kahi kīʻaha me ka wai lentil a me kahi lime liʻiliʻi. Eia kekahi, pono ke kino i ka wikamina D e komo maikaʻi ai ka calcium. Hiki ke hoʻokō ʻia kēia koi ma ka hōʻike ʻana iā ʻoe iho i ka lā i ke kakahiaka a me ka ʻai ʻana i nā meaʻai i loaʻa ka wikamina D (hua manu, iʻa).
Nā meaʻai e pale aku ai i ka wā hāpai
ʻO kekahi mau meaʻai i ka wā hāpaiHiki ke lilo i mea ʻino iā ʻoe a me kāu pēpē. He mea nui loa ka makaʻala i kēia mau mea.
| He aha e pale aku ai | Kumu |
|---|---|
| ʻAila | Aia kahi pilikia kiʻekiʻe o ka ulu ʻole ʻana, ke kīnā noʻonoʻo, a me nā kīnā hānau i loko o ka pēpē. E hoʻōki loa. |
| ʻIʻo maka a i ʻole i moʻa pono ʻole ʻia, iʻa, a me nā hua manu | Hiki ke loaʻa nā maʻi bacteria weliweli e like me Salmonella a me Listeria. |
| Waiū a me nā tīhi i hoʻomaʻemaʻe ʻole ʻia | Loaʻa i nā tīhi palupalu e like me ka feta a me Brie kahi pilikia o ka maʻi Listeria. E nānā i ka lepili a hoʻohana wale i nā mea i ʻōlelo ʻia "pasteurized." |
| Iʻa nui me ka mercury | He kiʻekiʻe nā pae o ka mercury i nā iʻa nui e like me ka manō, tilefish, a me ke king mackerel. Hiki i kēia ke hōʻino i ka ʻōnaehana nerve o kahi pēpē. Palekana ka ʻai ʻana i nā iʻa liʻiliʻi e like me ka tilapia a me ka halibut. |
| Ka nui o ka caffeine | Loaʻa ka caffeine i ke kofe, ke kī, ke kokoleka, a me kekahi mau mea inu palupalu. E kaupalena i kāu lawe ʻana i ke kofe i hoʻokahi a ʻelua paha kīʻaha i ka lā. E noi i kāu kauka no ka ʻōlelo aʻo. |
He aha kāu e hana ai no nā ʻeha maʻamau i ka wā hāpai?
He mea maʻamau iā ʻoe ke loaʻa i kekahi mau pilikia liʻiliʻi i kēia manawa. Eia kekahi mau hoʻonā.
Maʻi kakahiaka
- E ʻai i kahi mea e like me nā kuki a i ʻole kahi ʻāpana berena maloʻo ma mua o kou ala ʻana mai kahi moe i ke kakahiaka.
- Ma kahi o ka ʻai ʻana i kahi meaʻai nui i ka manawa hoʻokahiE ʻai i nā meaʻai liʻiliʻi i ka lā a pau.
- E noho mamao aku mai nā meaʻai ʻaila a me nā mea ʻala . Kōkua nō hoʻi ka inu ʻana i ke kī kinikini i kekahi poʻe.
Ka paʻa ʻana o ka ʻōpū
- E inu ma ka liʻiliʻi he 8-10 mau aniani wai i ka lā.
- E ʻai i nā meaʻai waiwai i ka fiber (nā huaʻai, nā mea kanu, nā palaoa piha).
- He mea maikaʻi loa nā hua e like me ka guava a me ka guava.
ʻĀʻī puʻuwai
- Mai ʻai nui i ka manawa hoʻokahi, e ʻai i kekahi mau pāʻina liʻiliʻi.
- Loaʻa i kekahi poʻe ka hōʻoluʻolu ma ka inu ʻana i ke aniani waiū ma mua o ka ʻai ʻana.
- E hōʻemi i nā meaʻai ʻala, ʻaila a me nā mea inu hua citrus (wai ʻalani).
E aʻo pū kākou e pili ana i nā 'Pregnancy Cravings'
He mea maʻamau ka makemake i ka meaʻai i ka wā hāpai . Kāhea pū mākou iā ia he 'makemake i ka meaʻai'. Inā makemake ʻoe i kahi mea momona, ua maikaʻi ke ʻai ʻana. Akā e hoʻāʻo e kaohi i kou makemake i nā meaʻai ʻono a momona.
He mea nui loa: I kekahi manawa, hiki iā ʻoe ke makemake i nā mea ʻaʻole meaʻai, e like me ka lepo, ka lehu, nā lāʻau palaki, a me nā pahu hau. Ua kapa ʻia kēia maʻi ʻo Pica . Hiki ke hana ʻia kēia e kahi mea e like me ka nele o ka hao i loko o ke kino. Mai ʻai i kēia mau mea no kekahi kumu. He mea ʻino loa lākou iā ʻoe a me kāu pēpē. Inā loaʻa iā ʻoe kēia makemake, e ʻōlelo pono i kāu kauka.
Mai ho'āʻo e hoʻemi i ke kaumaha i ka wā hāpai. He mea nui e loaʻa ka meaʻai e pono ai ʻoe e noho olakino no ʻoe a me kāu pēpē.
Leka Lawe-Home
- E hoʻolilo i kāu papaʻai i mea ʻono a ʻokoʻa hoʻi . Ma kahi o ka ʻai ʻana i ka mea like i kēlā me kēia lā, e hoʻohui i nā ʻano mea kanu like ʻole, nā huaʻai, a me nā palaoa i kāu mau meaʻai.
- Mai hoʻokuʻu i hoʻokahi lā o nā huaora prenatal , ʻoiai ka pila folic acid, a kāu kauka i kauoha ai.
- E pale loa i nā meaʻai maikaʻi ʻole e like me ka waiʻona, ka ʻiʻo maka a me ka iʻa, a me nā huahana waiū i hoʻomaʻemaʻe ʻole ʻia.
- E inu i ka wai he nui i ka lā a pau. He mea nui loa ia no kou olakino a me ke olakino o kāu pēpē.
- E kamaʻilio mua me kāu kauka e pili ana i nā huaora hou āu e lawe ai a i ʻole kekahi mau hopohopo meaʻai āu e loaʻa ai.
💬 Comments (0)
ʻAʻohe manaʻo i kau ʻia. Hoʻohui i kāu manaʻo ma ʻaneʻi no ka manawa mua.
Hoʻohui i kāu manaʻo