Me ka lono e lilo ana ʻoe i makuahine, ua piha paha ʻoe i ka hauʻoli, ka manaʻolana, a me kahi hoihoi iki. 'I kēia manawa ke ʻai nei au no ʻelua, ʻeā?', 'He aha kaʻu e ʻai ai?', 'He aha kaʻu e pale aku ai?' He mea maʻamau ka noʻonoʻo ʻana i nā nīnau he nui e like me kēia. ʻO ka ʻoiaʻiʻo, ʻo ka manawa koʻikoʻi loa i ke ola o ka wahine i ka wā e pili ana i ka meaʻai ʻo ia ka wā hāpai a me ka hānai waiū . No laila i kēia lā, e kamaʻilio kākou e pili ana i ke koʻikoʻi o kāu ʻai ʻana e lawe mai i kahi pēpē olakino a akamai i kēia ao, a pehea e hana pololei ai.
He aha maoli ke ʻano o ka 'ʻai no ʻelua'?
Manaʻo ka poʻe he nui ʻo ke ʻano o ka 'ʻai ʻana no ʻelua' ʻo ia hoʻi ka pāpālua ʻana i ka nui o ka meaʻai āu e ʻai ai. Akā, he kuhihewa kēlā. ʻO ka mea nui ma ʻaneʻi , ʻaʻole ia ka nui, akā, ʻo ka maikaʻi o ka meaʻai. ʻO ka meaʻai momona āu e ʻai ai, e pili pono ana ia i ka ulu ʻana o ke pēpē i loko o ka ʻōpū.
Ua ʻike ʻia e ka noiʻi lapaʻau hou e hiki i ka ʻai a ka makuahine i ka wā hāpai ke hoʻopilikia i ke olakino o kāna pēpē (no ka laʻana, ka momona, ka maʻi diabetes, ka maʻi puʻuwai) ma hope o ka hānau ʻana. Ua kapa ʻia kēia ʻo `(Epigenetics)`. I ka ʻōlelo maʻalahi, ʻo kāu mau ʻano ʻai maikaʻi ka makana waiwai nui loa hiki iā ʻoe ke hāʻawi i kāu pēpē.
Mai poina i kēia mau meaʻai!
ʻOiai he mea nui nā meaola a pau i ka wā hāpai , pono mākou e makaʻala nui i kekahi mau mea no ka mea he mea nui lākou no ka ulu ʻana o ka pēpē.
| Meaʻai koʻikoʻi | No ke aha he mea nui kēlā? |
|---|---|
| ʻAkika Folic | He mea nui loa kēia mai ka mahina mua o ka hāpai ʻana. No ka mea, he mea nui ia no ka ulu ʻana o ka lolo a me ke kaula kuamoʻo o ka pēpē. Hoʻemi ka hemahema o ka waikawa Folic i ka pilikia o nā kīnā neural tube i loko o ka pēpē, e like me ka "Spina Bifida". Aia kēia i loko o ka huaora a kāu kauka e hāʻawi ai iā ʻoe. Eia kekahi, e hoʻohui i nā meaʻai e like me nā cereals, ka berena, ka laiki, a me ka pasta i hoʻohui ʻia ka waikawa folic i kāu meaʻai. |
| Hao | I ka wā hāpai, piʻi aʻe nā pono hao o kou kino ma kahi o 50% ke hoʻohālikelike ʻia me ka maʻamau. He mea nui ka hao no ka hana ʻana i ka hemoglobin, ka mea e lawe ana i ka oxygen i loko o ke koko. Inā nele ʻoe i ka hao, hiki iā ʻoe ke manaʻo luhi loa a me ka luhi. Eia kekahi, ʻo ka nele nui o ka hao hiki ke hoʻohaʻahaʻa i ke kaumaha hānau a hoʻolilo i ka pēpē i nele i ka hao i ka wā hānau. |
| Kalipuna | He mea nui ka kalipuna no ka ulu ʻana o nā iwi a me nā niho o kāu pēpē. Inā ʻaʻole lawa ka kalipuna mai kāu meaʻai, e lawe kāu pēpē i ka kalipuna e pono ai mai kou mau iwi. Hiki i kēia ke hoʻonāwaliwali i kou mau iwi a hoʻonui i kou pilikia o ka loaʻa ʻana o nā maʻi e like me ka osteoporosis i ka wā e hiki mai ana. |
| DHA (ʻAkika Docosahexaenoic) | He waikawa momona omega-3 kēia he mea nui loa no ka ulu ʻana o ka lolo a me ka ʻike maka o ka pēpē. Loaʻa kēia mau mea i loko o nā iʻa e like me ka iʻa sālemona. Eia naʻe, e pale i ka ʻai ʻana i nā iʻa nui e like me ka manō, tilefish, a me ke king mackerel. Hiki iā lākou ke loaʻa nā metala kaumaha e like me ka methylmercury, hiki ke hoʻopōʻino i ka ʻōnaehana nerve o ka pēpē. Palekana ka sālemona a me nā hua manu me ka DHA i hoʻohui ʻia. E nīnau i kāu kauka inā pono ʻoe i kahi mea hoʻohui DHA. |
E aʻo kākou e pili ana i nā huaora prenatal
E kuhikuhi kāu kauka i kahi huaora prenatal kūikawā e lawe i ka wā hāpai. Loaʻa i loko nā meaʻai koʻikoʻi he nui, e like me ka folic acid a me ka hao, ma nā nui kūpono.
Ua ʻike ʻia ma ka noiʻi ʻana he 45% ka emi ʻana o ka pilikia o nā makuahine e lawe mau ana i kēia huaora i ka loaʻa ʻana o kahi maʻi i kapa ʻia ʻo "Preeclampsia." He maʻi weliweli ka Preeclampsia i ka wā hāpai e hoʻoulu ai i ke koko kiʻekiʻe a me ka protein i loko o ka mimi. ʻO ia kekahi o nā kumu nui o ka hānau mua ʻana.
Akā i kekahi manawa hiki i kēia mau pila huaora ke nui iki a paʻakikī ke ale. A i ʻole hiki i ka hao i loko o lākou ke hoʻoulu i ka ʻōpū a i ʻole ka paʻa ʻana o ka ʻōpū. Inā loaʻa iā ʻoe kekahi ʻano ʻoluʻolu ʻole, mai hilahila e pili ana i ia mea a e kamaʻilio pono me kāu kauka . E hāʻawi ʻo ia iā ʻoe i kahi koho ʻē aʻe e kūpono iā ʻoe.
Pono ʻoe e noʻonoʻo e pili ana i nā calorie a me ka piʻi ʻana o ke kaumaha.
I ka wā hāpai, pono ʻoe i 300 mau calorie hou aʻe i kēlā me kēia lā.He auneke wale nō ia. ʻAʻole ia he nui loa. E noʻonoʻo, ʻelua mau ʻāpala nui he nui nā calorie. No laila, ʻaʻole ka hāpai ʻana he manawa e ʻai ai i ka ʻono o kou naʻau.
Ma ke ʻano laulā, ua manaʻo ʻia he olakino no ka wahine hāpai ke loaʻa ma waena o 11-16 kilokani (25-35 paona) o ke kaumaha. Hiki ke aʻo ʻia i ka wahine kaumaha ʻole e hoʻonui iki i ke kaumaha, a hiki ke aʻo ʻia i ka wahine kaumaha nui e hoʻemi i ke kaumaha.
Mai ho'āʻo e hoʻemi i ke kaumaha (ʻai) i ka wā hāpai. E kūkākūkā i kou hopohopo e pili ana i kou kaumaha me kāu kauka a e hahai i kāna ʻōlelo aʻo.
E noʻonoʻo pono i kāu mea e inu ai.
He mea nui loa ka inu ʻana ma kahi o 10 mau kīʻaha wai i ka lā i ka wā hāpai. ʻO ka wai ka mea maikaʻi loa. Akā hiki iā ʻoe ke hoʻohui i nā mea e like me ka waiū a me ka wai huaʻai hou i kēia.
E ho'ōki loa i kēia mau mea.
- ʻOna: ʻO ka inu ʻana i ka ʻona i ka wā hāpai hiki ke hana i nā kīnā kino a me ka noʻonoʻo koʻikoʻi i ka pēpē. ʻAʻohe pae palekana o ka ʻona. No laila, ʻoi aku ka maikaʻi o ka pale ʻana i ka ʻona. Inā ua inu ʻoe i ka ʻona ma mua o kou ʻike ʻana ua hāpai ʻoe, mai makaʻu e haʻi i kāu kauka.
- Kapeina: Loaʻa ka caffeine i ke kofe, ke kī, a me kekahi mau mea inu palupalu. ʻOiai he mau manaʻo like ʻole e pili ana i kona hopena, ʻoi aku ka maikaʻi o ka kaupalena ʻana i kāu lawe ʻana i 1-2 kīʻaha kofe i kēlā me kēia lā no nā kumu palekana .
- Nā mea inu kō: Kiʻekiʻe ke kō a me nā calorie i nā mea inu huaʻai i hoʻopaʻa ʻia a me nā sodas. Hiki i kēia ke alakaʻi i ka piʻi ʻana o ke kaumaha pono ʻole. Akā, ʻoi aku ka maikaʻi o ka inu ʻana i nā wai huaʻai hou i hana ʻia ma ka home (me ka liʻiliʻi o ke kō).
Eia pehea e hoʻolālā ai i kāu mau meaʻai o kēlā me kēia lā:
ʻO ka wahine hāpai me ke kaumaha olakino a me ka hana ikaika kūpono e pono ai ma kahi o 2400 calories i ka lā. Hiki i ka papa ma lalo nei ke hāʻawi iā ʻoe i kahi manaʻo maikaʻi o nā ʻano a me nā nui o nā meaʻai āu e ʻai ai i kēlā me kēia lā.
| ʻAno meaʻai | Nā lawelawe i kēlā me kēia lā | Nā Laʻana |
|---|---|---|
| Nā meaʻai palaoa | 8 lawelawe | He ʻāpana berena bran, 1/2 kīʻaha laiki/pasta i moʻa ʻia |
| Nā mea kanu | 4+ lawelawe | 2 kāloti maka, 1 kīʻaha mea kanu ʻōmaʻomaʻo |
| Hua | 2-4 lawelawe | 1 ʻāpala liʻiliʻi/ʻalani/pīkī, 1 kīʻaha hua |
| Nā meaʻai waiū | 3 lawelawe | 240 ml waiū a i ʻole yogurt, 40 g tīhi |
| ʻIʻo, iʻa, hua manu, nati | 2-3 lawelawe | 60-85 grams o ka ʻiʻo i moʻa ʻia, iʻa, a moa paha |
| ʻAila a me ke kō | Liʻiliʻi loa | E kaupalena i ka hiki. |
Leka Lawe-Home
- ʻO kāu meaʻai ka hoʻopukapuka maikaʻi loa hiki iā ʻoe ke hana no ke olakino o kāu pēpē i ka wā e hiki mai ana, no laila e kau i ka maikaʻi ma mua o ka nui.
- He mea nui nā meaolaola koʻikoʻi ka waikawa Folic, ka hao, ka calcium, a me ka DHA i kēia manawa.
- E lawe i ka pila huaora prenatal a kāu kauka e hāʻawi ai iā ʻoe me ka ʻole o ka hala ʻana o hoʻokahi lā. Inā pilikia ʻoe i ka lawe ʻana a i ʻole inā loaʻa iā ʻoe kekahi ʻeha ʻē aʻe, e haʻi i kāu kauka.
- E hoʻōki loa i ka inu ʻana i ka waiʻona. E hōʻemi i nā mea inu caffeine.
- E kamaʻilio mau me kāu kauka e pili ana i kāu ʻai, ka piʻi ʻana o ke kaumaha, a i ʻole nā hopohopo olakino ʻē aʻe. E hāʻawi ʻo ia iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa.
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