Haunga te harikoa e pā ana ki a koe ina mōhio koe kei te hapu koe, he maha ngā pātai pēnei i te, 'He aha taku e kai ai ināianei?', 'He aha ngā mea me karo e au?' tērā pea ka puta ake ki tō hinengaro. He mea noa iho tēnā. Nā te mea ko te kai e kainga ana e koe ka pā tika ki te tipu me te hauora o te tamaiti i roto i tō kōpū. He wā tino motuhake tēnei o tō oranga. Nō reira, i tēnei rā, me kōrero tātou mō te whakarite i tō kai i tēnei wā, me ngā mea me tino mōhio koe.
He aha te hiranga o te kai taurite i te wā e hapu ana?
Ki te kī ngāwari, ehara i te mea māu anake koe e kai ana, engari mā tāu pēpi anō hoki. Me whiwhi te roro, ngā wheua, ngā whekau, me ēnei mea katoa i ngā matūkai tika kia tipu tika ai. He pai ake te kai i te 300 kaora ia rā i tō mua i te haputanga. (Mō ngā māhanga, tata ki te 600 kaora ia rā.) Engari me ahu mai ēnei kaora i ngā kai totika, kaua i ngā kai paraurehe.
Ka uaua pea te kai i ngā marama tuatahi i te ruaki o te ata, engari he mea nui kia ngana ki te kai i te kai taurite me te tango i ngā huaora hapūtanga kua tohua e tō tākuta .
Ngā mea hei tāpiri atu ki tāu kai
I tēnei wā, mā te kore e kai i te momo kai kotahi, engari mā te kai i ngā momo kai rerekē, ka taea e koe te whiwhi i te nuinga o ngā matūkai e hiahiatia ana e koe me tāu pēpi. Me titiro tātou ki te ripanga i raro nei kia kite ai he aha ngā mea me tāpiri atu ki tāu kai me ngā painga e puta mai ana.
| Momo whāngai | He aha te mea nui? | Ko ngā kai ēnei |
|---|---|---|
| Pūmua | He mea nui mō te whanaketanga o ngā pūtau, ngā kiko, me ngā whekau o tō pēpi. Ka āwhina hoki i tō tinana ki te whakaputa toto. | Mīti iti te ngako, heihei, ika, hua manu, miraka, miraka kawa, pīni, pīni pīni, pīni kakariki, hua soya. |
| Konupūmā | He mea nui kia kaha ngā wheua me ngā niho o tāu pēpi. He mea nui anō hoki kia mau tonu te kaha o ōu ake wheua. | Miraka, tīhi, miraka kawa, ika ririki me ngā angaanga (salayo), huawhenua matomato (pīnihi, gotu kola), aramona. |
| Rino | Ka āwhina i te hanga i te hemoglobin, e kawe ana i te hāora i roto i te toto. Ka ārai i te korenga o te rino (anemia) me te whakaiti i te ngenge. | Mīti whero (pīhi), heihei, ika, pīnihi, pīni soya, rēneti, witi kua whakakahangia ki te rino. |
| Folate (Folate / Waikawa Folic) | He mea tino nui te ārai i ngā koha whānau (ngā koha ngongo io) ka puta i roto i te roro me te taurakira o te pēpi. | Ngā huawhenua kakariki pouri (pīnihi), ngā pīni, ngā pī, ngā karaka, ngā taro me ngā witi kua tāpirihia te waikawa folic. |
| muka | Ka āwhina ki te aukati i te mate pāwera, he mea noa i te wā e hapu ana. | Ngā witi katoa (raihi parauri, ōti), hua rākau, huawhenua, nati. |
| Huaora C | Ka māmā ake te mimiti a te tinana i te rino mai i ngā kai tipu. Ka whakapakari i te ārai mate. | He karaka, he karepe, he rōpere, he papaya, he pūrokoro, he pepa pere, he tōmato. |
Kia maumahara, pērā i ēnei matūkai katoa, he mea pai kia kōrero ki tō tākuta mō te nui e hiahiatia ana e koe. Māna koe e hoatu ki te tākuta te tohutohu e tika ana māu.
Ngā mea hei karo mārika i te wā e hapu ana
Ka pā kino pea ētahi kai ki a koe me tō pēpi i tēnei wā, nō reira he mea nui kia karohia rawatia.
| Ngā mea hei karo | Take |
|---|---|
| Waipiro | Ka taea e ia te whakararuraru i te tipu o te pēpi, te whakaputa i ngā hapa whānau, ā, ka iti hoki te taumaha i te whānautanga. Kati rawa. |
| Ika he nui te konukōrei | He nui te konukōrei i roto i ngā ika nunui pērā i te mangō, te tilefish, me te king mackerel, ā, ka kino pea ēnei i te pūnaha io o te pēpi. |
| Mīti, ika, me ngā hua manu mata, kāore rānei i maoa rawa | Tērā te tūponotanga o ngā mate kitakita (hei tauira, Salmonella, Listeria). Āta karohia ngā kai pēnei i te sushi me ngā mātaitai mata. |
| Miraka me te tiihi kāore i te whakamātaotia | Mena kāore i whakamāoritia, ka kitea pea he huakita Listeria i roto i ngā tīhi ngohengohe pērā i te tīhi feta me te tīhi Brie. Tirohia te tapanga, ā, ko ngā mea anake e kīia ana "whakamāoritia" ka hokona. |
| Te nui rawa o te kawheine | Kaua e neke atu i te 200-300 mirikaramu ia rā (arā, 1-2 kapu kawhe noa). Kia maumahara kei roto hoki i te tī me te tiakarete te kawheine. |
He aha tāu e mahi ai ina kore e pai tō tinana?
He mea noa te pāngia e te mamae i te wā e hapu ana. Anei ētahi tohutohu hei āwhina i a koe i taua wā.
Whakapairuaki me te ruaki (Mamae o te Ata)
I mua i tō ara ake i te ata, kai i tētahi mea maroke, pērā i te pihikete, i tētahi poro taro rānei . Kaua e kai nui i te rā katoa, engari me kai i ngā kai iti kia maha . Kāore e pai mōu ngā kai hinuhinu, ngā kai kakara, me ngā kai parai.
Te kōroke
He raruraru tēnei mō te tini tāngata. Inuhia he nui te wai .(8-10 karāhe ia rā). Kai atu i ngā kai he nui te muka (hua rākau, huawhenua, raihi parauri). He nui hoki te āwhina o te korikori tinana. Kōrero ki tō tākuta mō tēnei, ā, rapua he tohutohu.
Ngau mamae
Kai i ngā kai iti kia maha, kaua e kai i te kai nui. Ka kitea e ētahi he whakamarie mā te inu i tētahi karāhe miraka i mua i te kai. Whakaitihia ngā kai kakara, ngā kai hinuhinu me ngā inu citrus (rēmana, karaka).
Ngā hiahia nui mō te haputanga
He mea noa te hiahia nui ki ētahi kai i te wā e hapū ana. Mēnā he kai whai kiko, kāore he aha te kai i te rahinga iti.
Heoi, i ētahi wā ka hiahia pea koe ki te kai i ngā mea ehara i te kai. Hei tauira, ngā mea pēnei i te paru, te pungarehu, ngā rākau tioka, me ngā poraka hukapapa. Ka kiia tēnei āhuatanga ko te Pica . Ka puta pea tēnei ina kore te tinana e whai matūkai pēnei i te rino. Ki te hiahia koe ki tēnei, kaua e kai i aua mea. He tino kino ki a koe me tō pēpi. Ki te tupu tēnā, me kōrero ki tō tākuta.
Ehara i te mea pai te kai i ngā kai e tika ana hei whakaiti i te taumaha i te wā e hapu ana. Me whiwhi kōrua ko tāu pēpi i ngā matūkai e hiahiatia ana e rāua kia noho hauora ai. Nō reira, kaua e manukanuka ki te taumaha, engari me arotahi ki te kai i ngā kai hauora .
Karere Tangohia ki te Kāinga
- Nā te mea ka pāngia te whanaketanga o tāu pēpi e ngā mea katoa e kainga ana e koe, me ngana tonu ki te kai i tētahi kai taurite, kai totika hoki .
- Āta karohia ngā kai kino pēnei i te waipiro, te mīti me te ika mata, me ngā hua miraka kāore anō kia whakamātaotia .
- Kaua rawa e wareware ki ngā huaora hapūtanga kua tohua e tō tākuta .
- Ki te pāngia koe e te mamae o tō tinana (whakapaipai, mate puku), kōrero ki tō tākuta.
- Ki te hiahia nui koe ki ngā mea ehara i te kai (pica), ka tino morearea pea. Nō reira, me toro atu ki te tākuta tonu.
- Kaua e wehi ki te kōrero ki tō tākuta mō ngā pātai, ngā āwangawanga rānei kei a koe i tēnei wā. Koinei te mea pai rawa atu ka taea e koe te mahi māu me tō pēpi.
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