I te rongonga ka noho koe hei whaea, kua ki tonu pea koe i te harikoa, te tumanako, me te paku hiahia. 'Inaianei ka kai ahau mā te tokorua, tika?', 'He aha taku e kai ai?', 'He aha taku e karo ai?' He mea noa te puta ake o ngā pātai pēnei. Inaa, ko te wā tino nui o te oranga o te wahine mō te kai totika ko te wā e hapu ana, e whāngai ana i te u . Nō reira, i tēnei rā, me kōrero tātou mō te hiranga o tāu kai hei whānau mai i tētahi pēpi hauora, atamai ki tēnei ao, me pēhea hoki te mahi tika.
Baby's due date (EDD)
Calculate the due date based on the last menstrual period
He aha te tikanga o te kupu 'kai mā te tokorua'?
He tokomaha te hunga e whakaaro ana ko te 'kai mā te tokorua' he whakarea i te nui o te kai e kainga ana e koe. He whakaaro hē tēnā. Ko te mea nui i konei ehara i te rahinga, engari ko te kounga o te kai. Ko te kai whai kiko e kainga ana e koe ka pā tika ki te whanaketanga o te pēpi i roto i te kōpū.
Kua kitea e ngā rangahau hauora hou ka pā te kai a te whaea i te wā e hapu ana ki te hauora o tana pēpi (hei tauira, te momona, te mate huka, te mate ngakau) i muri i te whānautanga. Ka kiia tēnei ko te '(Epigenetics)'. He māmā noa iho, ko ō tikanga kai pai te taonga tino nui ka taea e koe te hoatu ki tāu pēpi.
Kaua e ngaro i a koe ēnei matūkai!
Ahakoa he mea nui ngā matūkai katoa i te wā e hapū ana , me tino tupato tātou ki ētahi nā te mea he mea nui ēnei mō te whanaketanga o te pēpi.
| Ngā matūkai matua | He aha te hiranga o tēnā? |
|---|---|
| Waikawa Folic | He mea tino nui tēnei mai i te marama tuatahi o te hapūtanga. Nā te mea he mea nui mō te whanaketanga o te roro me te taurakira o te pēpi. Ka whakaitihia e te korenga o te waikawa folic te mōrearea o ngā hapa ngongo io i roto i te pēpi, pērā i te "Spina Bifida". Kei roto tēnei i te huaora e hoatu ana e tō tākuta ki a koe. Tāpirihia hoki ngā kai pērā i te witi, te taro, te raihi, me te rimurapa kua tāpirihia te waikawa folic ki tō kai. |
| Rino | I te wā e hapu ana, ka piki ake te hiahia o te tinana ki te rino mā te 50% ki te whakataurite ki te tikanga. He mea nui te rino mō te hanga hemoglobin, e kawe ana i te hāora i roto i te toto. Mena he iti te rino i roto i a koe, tera pea ka tino ngenge koe, ka ngenge hoki. Waihoki, ko te korenga o te rino nui ka hua ake he iti te taumaha whānau, ā, ka hua ake he iti te rino o te pēpi i te whānautanga. |
| Konupūmā | He mea nui te konupūmā mō te whanaketanga o ngā wheua me ngā niho o tāu pēpi. Ki te kore e nui te konupūmā e whiwhihia ana e koe mai i tāu kai, ka tangohia e tāu pēpi te konupūmā e hiahiatia ana e ia mai i ō wheua. Ka taea e tēnei te ngoikore o ō wheua, ā, ka piki ake te tūponotanga o te pāngia e ngā mate pēnei i te osteoporosis ā muri ake nei. |
| DHA (Waikawa Docosahexaenoic) | He waikawa ngako omega-3 tēnei, he mea tino nui mō te whanaketanga o te roro me te tirohanga o te pēpi. Kei roto ēnei i ngā ika pērā i te hāmana. Heoi, kaua e kai i ngā ika nunui pērā i te mangō, te tilefish, me te king mackerel. Kei roto pea i ēnei he konganuku taumaha pērā i te methylmercury, ka kino pea ki te pūnaha io o te pēpi. He haumaru te hāmana me ngā hua manu kua tāpirihia te DHA. Pātai atu ki tō tākuta mēnā me hiahia koe ki tētahi tāpiringa DHA. |
Kia ako tātou mō ngā huaora hapūtanga
Ka tohua e tō tākuta he huaora motuhake mō te hapūtanga hei kai māu i te wā e hapū ana. He maha ngā matūkai nui kei roto i tēnei huaora, pērā i te waikawa folic me te rino, i roto i ngā rahinga tika.
Kua kitea e ngā rangahau he 45% te iti iho o te tūponotanga o ngā whaea e tango ana i tēnei huaora i ia wā, ki te pāngia e te mate e kiia nei ko te "Preeclampsia." He mate kino te Preeclampsia i te wā e hapu ana, e puta ai te toto toto tiketike me te pūmua i roto i te mimi. Koinei tētahi o ngā tino take o te whānautanga o mua.
Engari i ētahi wā ka nui rawa ēnei pire huaora, ā, ka uaua ki te horomi. Mēnā rānei, ka pāngia koe e te rino, ka pāngia rānei e te mate puku. Mēnā he pēnei te mamae, kaua e whakamā, me kōrero ki tō tākuta . Māna e hoatu tētahi atu kōwhiringa e pai ana ki a koe.
Me whakaaro anō hoki koe ki ngā kaora me te pikinga o te taumaha.
I te wā e hapu ana, me tāpiri atu he 300 karori ia rā.Kotahi aune noa iho. Ehara i te mea nui rawa. Whakaarohia, he nui ngā kaora o ngā āporo nunui e rua. Nō reira, ehara te hapūtanga i te wā tika hei kai mā te ngākau nui.
He mea hauora te pikinga o te taumaha o te wahine hapū i waenga i te 11-16 kirokaramu (25-35 pauna). Me kī atu ki te wahine he iti te taumaha kia piki ake te taumaha, ā, me kī atu ki te wahine taumaha rawa kia whakaiti i te taumaha.
Kaua rawa e ngana ki te whakaiti i tō taumaha (kai) i te wā e hapu ana. Kōrerohia ō āwangawanga mō tō taumaha ki tō tākuta , ā, whai i āna tohutohu.
Whakaarohia rua ngā mea e inu ana koe.
He mea tino nui te inu i te 10 karāhe wai i te rā i te wā e hapū ana. Ko te wai te mea pai. Engari ka taea hoki e koe te tāpiri i ngā mea pēnei i te miraka me te wai hua hou ki tēnei.
Kati rawa ēnei.
- Waipiro: Ka pāngia te pēpi e te waipiro i te wā e hapu ana, ā, ka pāngia hoki tōna tinana me tōna hinengaro. Kāore he taumata haumaru o te waipiro. Nō reira, he pai ake te karo i te waipiro. Mena i inu koe i te waipiro i mua i tō mōhio kei te hapu koe, kaua e wehi ki te kōrero ki tō tākuta.
- Kawheine: Kei roto i te kawheine te kawheine i roto i te kawhe, te tī, me ētahi inu ngohengohe. Ahakoa he rerekē ngā whakaaro mō ōna pānga, he pai ake te whakawhāiti i tō inu kawhe ki te 1-2 kapu ia rā mō ngā take haumaru .
- Ngā inu huka: He nui te huka me te kaha o ngā kaora i roto i ngā inu hua me ngā inu houra kua tākaihia. Ka taea e ēnei te whakanui taumaha koretake. Engari, he pai ake te inu i ngā wai hua hou i hangaia ki te kāinga (me te iti o te huka).
Anei me pēhea te whakarite i ō kai o ia rā:
E 2400 ngā kaora e hiahiatia ana e te wahine hapu he pai te taumaha, he kaha hoki te mahi. Mā te ripanga i raro nei koe e mōhio ai ki ngā momo me ngā rahinga kai me kai e koe i ia rā.
| Momo kai | Ngā tūnga ia rā | Ngā tauira |
|---|---|---|
| Ngā witi | 8 ngā tūnga | He poro taro parani, 1/2 kapu raihi/rimurapa kua tunua |
| Huawhenua | 4+ ngā tūnga | 2 kāreti mata, 1 kapu huawhenua matomato |
| Hua | 2-4 ngā tūkinotanga | 1 āporo iti/karaka/pītiti, 1 kapu hua rākau |
| Ngā kai miraka | 3 ngā tūnga | 240 ml miraka, miraka kawa rānei, 40 karamu tīhi |
| Mīti, ika, hua manu, nati | 2-3 ngā tūnga | 60-85 karamu o te mīti, ika, heihei rānei kua tunua |
| Hinu me te huka | He iti rawa | Whakawhāitihia te nui e taea ana. |
Karere Tangohia ki te Kāinga
- Ko tō kai totika te haumitanga pai rawa atu ka taea e koe te mahi mō te hauora o tō pēpi ā muri ake nei, nō reira arotahi ki te kounga kaua ki te rahinga.
- He mea nui te waikawa folic, te rino, te konupūmā, me te DHA i tēnei wā.
- Tangohia te huaora hapūtanga e hoatu ana e tō tākuta ki a koe, kaua e ngaro tetahi rā. Mēnā he uaua ki a koe te tango, he mamae rānei tōu, me kōrero ki tō tākuta.
- Kati rawa te inu waipiro. Whakaitihia ngā inu kawheine.
- Me kōrero tonu ki tō tākuta mō tō kai, tō taumaha, me ētahi atu āwangawanga hauora. Māna e hoatu ki a koe ngā tohutohu pai rawa atu.
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