ʻO kekahi o nā nīnau nui a nā makuahine hānai waiū he nui, "E hoʻopilikia anei ka meaʻai aʻu e ʻai ai i kaʻu waiū?" Loaʻa iā mākou ka ʻōlelo aʻoaʻo mai ka ʻohana, nā hoahānau, a me nā hoaaloha. ʻŌlelo kekahi, "Mai ʻai i ka laiki, e hoʻonāukiuki ia i kou ʻōpū," a "Inā ʻoe e ʻai i kēia, e hoʻonui ʻia kāu waiū." No laila, ua paʻa pū ʻoe a ʻaʻole hiki ke ʻike i ka mea kūpono o kēia? Mai hopohopo, i kēia lā e aʻo pono mākou e pili ana i ka ʻai a ka makuahine hānai waiū (Breastfeeding Diet).
Ke hoʻopilikia maoli nei kāu meaʻai i kāu waiū?
I ka ʻōlelo maʻalahi, ʻaʻohe mea āu e ʻai ai, hana mana kou kino a hoʻopuka i nā meaola e pono ai kāu pēpē i nā manawa a pau. He hoʻolālā kupaianaha ia o ke kūlohelohe. ʻO ia hoʻi, ʻaʻole pono ʻoe e ʻai i nā meaʻai kikoʻī e hāʻawi i kāu pēpē i ka waiū momona. Akā, aia kekahi ʻaoʻao ʻē aʻe i kēia.
Ke ʻai ʻoe i kahi meaʻai kaulike a momona hoʻi , ʻaʻole ia e hoʻonui wale i ka waiwai o kāu waiū, akā ʻo ka mea nui loa, hāʻawi ia i kou kino i ka ikehu a me ka meaʻai e pono ai . E noʻonoʻo e pili ana i ia mea, hana kou kino i ka meaʻai piha e pono ai kekahi kanaka e ola. No laila, he mea kūpono ia e pono ai ka ikehu hou, ʻeā? Inā wale nō ʻoe e olakino a ikaika e hiki ai iā ʻoe ke mālama pono i kāu pēpē.
E hoʻomanaʻo, he mea nui loa ka inu ʻana i ka nui o ka wai i ka wā e hānai waiū ana. E ho'āʻo e inu ma ka liʻiliʻi he 2-3 lita o ka wai i ka lā.
He mea kupaianaha nō hoʻi ke ʻano o ka waiū umauma . Ke hoʻomaka ka pēpē e inu i ka waiū, ʻoi aku ka wai o ka waiū e puka mai ana (foremilk). Hoʻopau ia i ka makewai o ka pēpē. Ma hope o ka inu ʻana no kekahi manawa, ʻoi aku ka mānoanoa o ka waiū e puka mai ana (hindmilk), ka momona, a me ka ʻoi aku ka momona. ʻO ia ka mea e hoʻopiha ai i ka ʻōpū o ka pēpē a hāʻawi i nā meaʻai e pono ai no ka ulu ʻana.
No laila he aha nā mea maikaʻi loa e hoʻohui i ka meaʻai?
I ka wā e hānai waiū ana, pono ʻoe ma kahi o 500 mau calorie keu i ka lā. Ua like ia me kahi ʻai liʻiliʻi keu. Akā, he mea nui e loaʻa kēia mau calorie mai kahi mea momona ma mua o ka meaʻai ʻino.
E nānā kākou i ka papa ma lalo nei e ʻike i nā mea āu e hoʻohui ai i kāu papaʻai.
| Māhele meaʻai | Nā laʻana a me ke koʻikoʻi |
|---|---|
| ʻO ka protein lean | Hāʻawi kēia i ke kino me nā waikawa amino koʻikoʻi. He mea nui loa kēia e hāʻawi iā ʻoe i ka ikehu āu e pono ai. Nā laʻana: Moa, iʻa, hua manu, waiū, yogurt, tīhi, soy, lentil, a me nā legume e like me ka chickpeas. |
| Nā huaʻai holoʻokoʻa | ʻO kēia nā kumu maikaʻi loa o nā kalapona a me ka ikehu. Nā laʻana: laiki ʻeleʻele, ʻoka, quinoa, berena palaoa piha, pasta. |
| Nā Momona Ola Kino | He mea nui kēia no ka ulu ʻana o ka lolo o ka pēpē. Loaʻa iā ʻoe nā meaolaola e like me ka wikamina E, Omega-3, a me Omega-6. Nā laʻana: ʻāpala ʻawaʻawa, pīnati, cashews, walnuts, hua manu. |
| Nā huaʻai a me nā mea kanu | He ʻāpana koʻikoʻi o kekahi papaʻai olakino. He kumu maikaʻi kēia o nā wikamina B1, B2, B6, wikamina C, potassium, folate, a me ka fiber. Nā laʻana: Nā ʻōmaʻomaʻo e like me ka spinach, kale, collard greens, tōmato, pepa bele, broccoli, ʻalani, grapefruit, a me nā hua. |
Aia kekahi mau meaʻai e pono ai ʻoe e kaupalena i kēia manawa?
Ua hoʻomaha ʻia kekahi o nā lula paʻa e like me ka wā hāpai i kēia manawa. Hiki ke hoʻemi nui ʻia ka makaʻu i nā mea e like me ka iʻa maka a me ka ʻiʻo i moʻa ʻole ʻia. Eia nō naʻe, he mea nui loa ka ʻai ʻana i kekahi mau mea me ke kaulike .
| He aha e kaupalena ai | He aha e ʻike ai |
|---|---|
| Kafeina | ʻAʻole pono ʻoe e hoʻōki loa i ka inu ʻana i ke kofe, ke kī, a me ka soda. Akā ʻoi aku ka maikaʻi o ka kaupalena ʻana iā ia i 1-2 kīʻaha kofe i ka lā. Inā pilikia ʻoe i ka hiamoe a i ʻole ka manaʻo hoʻomaha ʻole, hiki iā ia ke hoʻopilikia i kāu pēpē, e hoʻolilo iā ia i mea hoʻonāukiuki a uē. |
| ʻAila | ʻOiai ʻaʻole ia he mea nui ka inu ʻana i ka waiʻona liʻiliʻi i kekahi manawa, ʻo ka inu pinepine ʻana i ka waiʻona a me ka nui o ka waiʻona hiki ke hoʻopilikia i ka hiamoe o kāu pēpē, ka piʻi ʻana o ke kaumaha, a me ka ulu ʻana. ʻOi aku ka maikaʻi o ke kali ʻana ma ka liʻiliʻi he ʻelua hola ma hope o ka hānai ʻana i kāu pēpē inā inu ʻoe i kahi waiʻona liʻiliʻi. |
| Iʻa Mercury Kiʻekiʻe | He mea kēia e pono e pale ʻia . ʻO Mercury kekahi mea hiki ke hōʻino i ka ʻōnaehana nerve o kahi pēpē. Nā Laʻana: Nā iʻa nui e like me ka mano, ka iʻa pahi kaua, a me ka tuna. ʻO nā iʻa liʻiliʻi e like me ke king mackerel, ke king mackerel, a me ka herring he palekana ke ʻai. |
Aia kekahi mau meaʻai maikaʻi ʻole no nā pēpē?
He mea kākaʻikahi ka loaʻa ʻana o kahi hopena maʻi i kāu pēpē i kahi mea āu e ʻai ai. Akā i kekahi manawa, inā ʻoe e ʻai i kahi mea e like me nā huahana waiū (waiū, tīhi, yogurt), soy, palaoa, a i ʻole hua manu a loaʻa i kāu pēpē nā ʻulaʻula ʻili, eczema, luaʻi, diarrhea, a i ʻole ka uē nui ʻana, hiki paha i kāu pēpē ke maʻi i kēlā meaʻai.
Inā kānalua ʻoe i kekahi mea e like me kēia, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke kamaʻilio me kāu kauka keiki a kauka ʻohana paha. E hāʻawi lākou iā ʻoe i ka ʻōlelo aʻoaʻo kūpono.
He mea pono anei ke lawe i nā wikamina hou aʻe?
He mea maʻamau ka loaʻa ʻana o nā hemahema o nā wikamina a me nā minelala ma hope o ka hānau ʻana o kahi pēpē. No laila, i kekahi manawa, ʻo ka lawe ʻana i nā wikamina keu (nā mea hoʻohui) hiki ke kōkua i ka mālama ʻana i kāu mau pae meaʻai i ke ʻano maikaʻi.
- Nā Multivitamins: He nui nā makuahine i nele i nā vitamina ma hope o ka hānau ʻana. ʻO ka lawe ʻana i kahi multivitamin i kēlā me kēia lā e kōkua i ka hoʻopiha ʻana i ka meaʻai āu e loaʻa ai mai kāu papaʻai.
- Wikamina B-12: Inā he vegan/mea kanu ʻoe a i ʻole he mea kanu kāu ʻai, nele paha ʻoe i ka wikamina B-12. Loaʻa kēia wikamina i nā meaʻai holoholona e like me ka iʻa, ka ʻiʻo, a me nā hua manu. Inā pēlā, makemake paha ʻoe e noʻonoʻo e lawe i kahi B-complex a i ʻole B-12 supplement.
- Wikamina D:He mea nui ka wikamina D no kou ʻōnaehana pale kino a me ke olakino o ka iwi. He mea maʻamau ka nele o ka wikamina D i waena o nā makuahine hānai waiū. Hiki iā ia ke hoʻonui i ka pilikia o ke kaumaha postpartum .
ʻO ka mea nui loa: Ke paipai nei ka American Academy of Pediatrics i nā pēpē e loaʻa i 400 IU (International Units) o ka wikamina D i kēlā me kēia lā mai ka hānau ʻana a hiki i 12 mau mahina. Ua hōʻike kekahi mau noiʻi inā lawe ka makuahine i kahi mea hoʻohui wikamina D i kēlā me kēia lā, hiki ke hāʻawi ʻia kēlā nui i kāna pēpē ma o ka waiū umauma.
Eia nō naʻe, ma mua o ka hoʻomaka ʻana i kekahi o kēia mau huaora, e kamaʻilio me kāu kauka a lawe wale iā lākou e like me ke kuhikuhi ʻana.
Leka Lawe-Home
- Hana kou kino i ka waiū maikaʻi loa no kāu pēpē, akā ʻo ka ʻai ʻana i ka meaʻai momona e kōkua iā ʻoe a me kāu pēpē e noho olakino .
- Pono ʻoe ma kahi o 500 mau calorie keu i ka lā. A he mea nui e inu i ka nui o ka wai.
- E ʻai i ka meaʻai kaulike o ka protein, nā palaoa holoʻokoʻa, nā momona olakino, nā mea kanu, a me nā hua.
- E hōʻemi i ka caffeine a me ka waiʻona. E pale i ka ʻai ʻana i nā iʻa nui i kiʻekiʻe i ka mercury.
- Inā manaʻo ʻoe he maʻi āpau kāu pēpē i kahi meaʻai, e ʻimi koke i ke kōkua lapaʻau.
- E kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi mea hoʻohui huaora.
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