He manawa kūikawā a nani hoʻi ka manaʻolana ʻana i kahi pēpē i ke ola, ʻeā? I loko o kēia manawa, i ka wā e hoʻomaka ana ke ola liʻiliʻi i loko o kou kino, e hāʻawi ana i ka meaʻai maikaʻi loa nou a ʻo kēlā pēpē ka mea nui loa. "Pono anei au e ʻai no ʻelua i kēia manawa?", "He aha kaʻu e ʻai ai?", "He aha kaʻu e ʻai ai?", a pēlā aku. He nui paha kāu mau nīnau i loko o kou manaʻo. Mai hopohopo, he mea maʻamau loa ia. I kēia lā, e kamaʻilio maʻalahi a me ka ʻoiaʻiʻo e pili ana i kāu ʻai i ka wā hāpai e kōkua iā ʻoe ma kēia huakaʻi.
Eia pehea e hoʻolālā ai i kāu mau meaʻai no kahi pēpē olakino
Pono ʻoe ma kahi o 300 mau calorie keu i ka lā ma mua o kou hāpai ʻana (a me 600 hou aʻe inā ʻoe e hāpai ana i nā māhoe). Akā, ʻaʻole kēia manaʻo hiki iā ʻoe ke ʻai wale i nā mea āu e makemake ai. Makemake ʻoe e loaʻa ka nui o ka meaʻai mai kēlā me kēia pāʻina āu e ʻai ai, no ʻoe a me kāu pēpē.
Hiki ke paʻakikī ke ʻai i ka manawa kūpono me ka luaʻi a me ka maʻi kakahiaka i nā mahina mua. Akā e hoʻāʻo e ʻai i ka papaʻai kaulike e like me ka hiki. He mea nui loa hoʻi e lawe i nā huaora prenatal a kāu kauka i kuhikuhi ai.
ʻĀ, e nānā kākou i nā meaolaola koʻikoʻi āu e hoʻohui ai i kāu meaʻai i kēia manawa, a me nā meaʻai i loko o ia mau mea.
| Meaʻai koʻikoʻi | No ke aha he mea nui? | E kiʻi iā ia mai kēia mau meaʻai |
|---|---|---|
| ʻAkika Folic | He mea nui ia e pale aku i nā kīnā neural tube i loko o ka lolo a me ke kaula spinal o ka pēpē. ʻO kahi laʻana he maʻi i kapa ʻia ʻo Spina Bifida . | Nā mea kanu ʻōmaʻomaʻo ʻeleʻele e like me ka spinach a me ka kale, nā lentil, nā chickpeas, nā pīni, nā ʻalani, a me nā wikamina i kauoha ʻia e ke kauka. |
| Hao | Piʻi ka nui o kou koko i kēia manawa. Kōkua kēia i ka hāʻawi ʻana i ka pēpē i ka oxygen e pono ai. Hiki i ka nele o ka hao ke hoʻoulu i ka luhi a me ka anemia. | Pipi, moa, iʻa, hua manu, soy, spinach, lentils, fruit raisins, dates. ʻOi aku ka maikaʻi o ka lawe ʻana i ka hao me kahi mea i loaʻa ka wikamina C (lemon, ʻalani) e omo maikaʻi ai. |
| Kalipuna | He mea nui e kūkulu i nā niho a me nā iwi ikaika no kāu pēpē. He mea nui nō hoʻi e mālama i kou mau iwi i ikaika. A i ʻole, e lawe ʻia ka calcium mai kou mau iwi a hiki iā ʻoe ke loaʻa i ka osteoporosis ma hope o ke ola. | Waiū, yogurt, tīhi, iʻa liʻiliʻi me nā pūpū (nā manu liʻiliʻi), nā ʻūpā, nā hua sesame, a me nā pāpaʻi. |
| Pūmua | He mea nui ia no ka ulu ʻana o nā ʻōkana, nā ʻiʻo, a me nā ʻiʻo a pau o ke pēpē. | Hua manu, ʻiʻo, iʻa, huahana waiū, lentil, chickpeas, pīni ʻōmaʻomaʻo, soy. |
| DHA (Omega-3) | He mea nui loa no ka ulu ʻana o ka lolo a me ka ʻike o ke pēpē. | ʻO nā iʻa ʻaila e like me ka sālemona, ka tuna, a me ka mackerel (ma kahi o ʻelua manawa i ka pule), a me kekahi mau ʻano hua manu. |
| ʻO ke olonā | Kōkua i ka pale ʻana i ka paʻa ʻana o ka ʻōpū, kahi mea maʻamau i ka wā hāpai. | ʻO ka laiki ʻeleʻele, ka buckwheat, ka ʻoka, ka berena palaoa holoʻokoʻa, nā mea kanu, nā huaʻai (ʻoi aku ka maiʻa, ka papaya). |
Eia kekahi, e hoʻomanaʻo, he mea nui loa ka inu ʻana i ka wai lawa . E hoʻāʻo e inu ma ka liʻiliʻi he 8-10 mau aniani wai i ka lā.
E noho mamao kākou mai kēia mau meaʻai no kekahi manawa, ʻeā?
ʻOiai aia nā mea maikaʻi nou a me kāu pēpē, aia kekahi mau mea āu e pale aku ai i kēia manawa. Hiki i kekahi o kēia mau mea ke hoʻopilikia i kāu pēpē.
- ʻOna: He mea ʻaʻole kēia. Hiki i ka ʻona ke hōʻeha nui i ka ulu ʻana o kahi pēpē, ke kumu o ka hānau ʻana ma mua o ka manawa , a me nā kīnā hānau.
- E kaupalena i ka caffeine:Loaʻa ka caffeine i ke kofe, ke kī, ke kokoleka, a me kekahi mau mea inu palupalu. ʻOi aku ka maikaʻi o ka kaupalena ʻana i kāu inu kofe i hoʻokahi a ʻelua mau kīʻaha i ka lā. ʻO ka inu nui ʻana hiki ke hoʻonui i ka pilikia o ke kaumaha hānau haʻahaʻa.
- ʻO ka iʻa me ka mercury: ʻO nā iʻa kai nui e like me ka mano, tilefish, a me ka tilefish he kiʻekiʻe ka mercury. Hiki i kēia mau mea ke hōʻino i ka ʻōnaehana nerve o kāu pēpē. Akā, e ʻai i nā iʻa e like me ka salmon, mackerel, a me ka ʻōpae.
- Waiū a me ka tīhi i hoʻomaʻemaʻe ʻole ʻia: E pale i kekahi mau tīhi palupalu (e like me ka feta a me ka brie) a me nā huahana i hana ʻia me ka waiū i hoʻomaʻemaʻe ʻole ʻia . Hiki i kēia mau mea ke loaʻa kahi bacteria i kapa ʻia ʻo Listeria , hiki ke hoʻopōʻino i kāu pēpē. E nānā i ka lepili a hoʻohana wale i nā huahana e ʻōlelo ana "pasteurized."
- ʻIʻo maka a i ʻole i moʻa pono ʻole ʻia, iʻa, a me nā hua manu: E pale i ka sushi maka, ka ʻiʻo i moʻa pono ʻole ʻia (steak waena-kakahiaka), a me nā hua manu maka (hiki ke loaʻa i loko o kekahi mau mea ʻono). Hiki i kēia mau mea ke loaʻa nā bacteria ʻino.
He aha kāu e hana ai ke loaʻa iā ʻoe nā pilikia e like me ka nalowale o ka makemake a me ka luaʻi ʻana?
ʻAʻole he manawa nani mau ka hāpai ʻana. Aia paha nā manawa āu e manaʻo ai ʻaʻole ʻoe makemake e ʻai.
- No ka maʻi kakahiaka : E ʻai i kahi mea maloʻo, e like me kahi biscuit cream cracker a ʻelua paha, ma mua o ke ala ʻana mai kahi moe i ke kakahiaka. E ʻai i kekahi mau meaʻai liʻiliʻi i ka lā a pau, ma mua o ka ʻai ʻana i nā meaʻai nui i ka manawa hoʻokahi. Kōkua pū ka inu ʻana i ke kī ginger i kekahi poʻe. E pale i nā meaʻai ʻaila, mea ʻala, a me nā meaʻai palai.
- Paʻa ʻōpū: E ʻai i nā meaʻai waiwai i ka fiber (nā huaʻai, nā mea kanu, ka laiki bran). E inu i ka wai he nui. Hiki i kēia ke kōkua i ka kaohi ʻana i kahi nui. Inā paʻakikī, e kamaʻilio me kāu kauka.
- ʻĀʻī: E ʻai i nā meaʻai liʻiliʻi ma mua o ka ʻai ʻana i kahi pāʻina nui. E hōʻemi i nā meaʻai ʻala a me ka ʻaila. Loaʻa i kekahi poʻe ka hōʻoluʻolu ma ka inu ʻana i ke aniani waiū ma mua koke o ka ʻai ʻana.
Mai hoʻemi i ka ʻai no ka pohō kaumaha i ka wā hāpai. Hiki iā ia ke hoʻonele iā ʻoe a me kāu pēpē i nā meaʻai e pono ai lākou e noho olakino. Inā he mau hopohopo kāu e pili ana i kou piʻi ʻana o ke kaumaha, ʻo ke kanaka maikaʻi loa e kamaʻilio pū me ʻoe, ʻo ia ke kauka .
Nā Makemake Hāpai a me Pica
He mea maʻamau ka loaʻa ʻana o nā makemake i ka wā hāpai, a i ʻole nā makemake . He mea maikaʻi ke makemake i nā mea e like me nā mango, nā pickles, a me ka ice cream. Akā inā ke keʻakeʻa nei ia i kahi papaʻai olakino, pono ʻoe e kaohi iki iā ia.
Eia nō naʻe, i kekahi manawa, ʻaʻole hiki ke ʻai ʻia nā mea, e like me ka lepo, ka pālolo, nā lāʻau pōhaku, ka lehu, nā pahu hau.Loaʻa paha iā ʻoe ka makemake nui e ʻai i nā mea e like me kēia. Kāhea mākou i kēia ʻano he Pica . Hiki i kēia ke lilo i hōʻailona o ka nele i ka meaʻai e like me ka nele i ka hao. Inā makemake ʻoe i nā mea ʻē e like me kēia, mai ʻai iā lākou. He mea ʻino loa lākou iā ʻoe a me kāu pēpē. E haʻi koke i kāu kauka e pili ana i kēia. Inā ʻai ʻoe i kahi mea ʻawaʻawa, hiki iā ʻoe ke kelepona i ke Kikowaena ʻIke Lāʻau Lapaʻau Lahui ma ka Halemai Lahui ʻo Colombo no ka ʻōlelo aʻo.
Leka Lawe-Home
- E hoʻolilo i kāu papaʻai i mea ʻono a ʻokoʻa hoʻi. E ʻai i kahi kaulike o nā mea kanu, nā huaʻai, nā palaoa, nā protein, a me nā huahana waiū.
- Mai hoʻopoina i ka lawe ʻana i nā huaora (ʻoi aku hoʻi nā mea i loaʻa ka folic acid a me ka hao) i kauoha ʻia e kāu kauka.
- E pale loa i ka waiʻona, ka puhipaka, a me nā meaʻai maikaʻi ʻole.
- E inu i ka wai lawa. E noho i ka wai i ka lā a pau.
- Inā he mau hopohopo kāu e pili ana i kāu ʻai, ke kaumaha, a i ʻole kekahi pilikia olakino ʻē aʻe, e kamaʻilio ākea me kāu kauka e pili ana i ia mea. Mai makaʻu a hilahila paha.
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