Ke kaupaona ʻana ma hope o ka hāpai ʻana

Pono ʻoe e hoʻolālā e hoʻi i kāu kaumaha ma mua o ka hāpai ʻana e 6 a 12 mau mahina ma hope o ka hānau ʻana. ʻO ka hapa nui o nā wahine e lilo i ka hapalua o ko lākou pēpē paona e 6 mau pule ma hope o ka hānau ʻana (postpartum). ʻO ke koena e hele pinepine i nā mahina i hala.

ʻO ka papaʻai olakino me ka hoʻoikaika kino i kēlā me kēia lā e kōkua iā ʻoe e hoʻokahe i nā paona. Hiki ke kōkua i ka hānai hānai ʻana me ka pohō kaumaha o ka postpartum.

Pono kou kino i ka manawa e ola ai mai ka hānau hānau ʻana. Inā ʻoe e lilo ke kaupaona ma hope koke o ka hānau ʻana, hiki ke lōʻihi iā ʻoe e hoʻi hou ai. E hāʻawi iā ʻoe iho a hiki i kāu nānā ʻana he 6 mau pule ma mua o ka hoʻāʻo ʻana e hōʻemi. Inā hānai ʻoe i ka waiū, e kali a hiki i ka liʻiliʻi o kāu mau pēpē ma 2 mau mahina a ua hoʻonui ʻia kāu lako waiū ma mua o ka ʻoki loa ʻana i nā calorie.

• E ʻimi no ka hoʻemi kino ma kahi o ka paona a me ka hapalua o ka pule. Hiki iā ʻoe ke hana i kēia ma ka ʻai ʻana i nā meaʻai olakino a hoʻohui i ka hoʻoikaika kino ke hoʻomaʻemaʻe ʻia ʻoe e kāu mea mālama ola no ka hoʻoikaika kino maʻamau.
• ʻO nā wahine e hānai wale ana i ka waiū e pono ai ma kahi o 500 mau calorie i kēlā me kēia lā ma mua o kā lākou ma mua o ka hāpai ʻana. E kiʻi i kēia mau calorie mai nā koho olakino e like me nā huaʻai, nā mea kanu, nā kīʻaha piha, a me nā protein momona.
• Mai haʻalele i lalo o ka palena iki o ka helu o nā calorie e pono ai.

Inā ʻoe e hānai ana i ka waiū, makemake ʻoe e lilo lohi i ke kaumaha. Hiki ke hōʻemi i ka waiū ma ke kaupaona ʻana e hiki ke hana. ʻO ka lilo ʻana ma kahi paona a me ka hapalua (670 gram) i hoʻokahi pule ʻaʻole pono e hoʻopili i kāu lako waiū a i ʻole kou olakino.

Hōʻī ka hānai ʻana i kou kino i ke ahi i nā calories e kōkua iā ʻoe e lilo i ka paona. Inā ʻoe e hoʻomanawanui, kahaha paha ʻoe i ka nui o kāu kaumaha e lilo maʻamau i ka wā e hānai ana.

E kōkua kēia mau ʻōlelo ʻai ʻai olakino iā ʻoe e lilo kaupaona me ka palekana.

• AOLE lele i ka ʻai. Me kahi pēpē hou, he nui nā makuahine hou i poina i ka ʻai ʻana. Inā ʻaʻole ʻoe e ʻai, e emi ana kou ikehu, a ʻaʻole ia e kōkua iā ʻoe e lilo kaupaona.
• ʻAi i 5 a 6 mau pāʻina liʻiliʻi i ka lā me nā meaʻai māmā olakino ma waena (ma mua o 3 mau pāʻina nui aʻe).
• ʻAi kakahiaka. ʻOiai ʻaʻole ʻoe e ʻai maʻamau i ke kakahiaka, e komo i ka maʻamau o ka ʻaina kakahiaka. E hāʻawi iā ʻoe i ka ikaika e hoʻomaka i kou lā a kāohi iā ʻoe mai ka luhi ʻana ma hope.
• E hoʻolohi. Ke lawe ʻoe i kou manawa e ʻai ai, e ʻike ʻoe he maʻalahi ka haʻi ʻana ua piha ʻoe. He mea hoʻowalewale ia i ka multitask, akā inā ʻoe e kau i kāu papaʻaina ʻaʻole ʻoe e ʻai nui.
• Ke hiki ʻoe i kahi meaʻai māmā e hoʻāʻo e hoʻokomo i nā meaʻai me ka fiber a me ka protein e kōkua ai iā ʻoe e piha (e like me ka pepa bele maka a i ʻole ka kāloti me ka pīni pīni, nā ʻāpala me ka waiūpaka, a i ʻole kahi ʻāpana o ka toast palaoa holoʻokoʻa me ka hua moa i paila ʻia. ). Inu ma ka liʻiliʻi he 12 mau kīʻaha wai i ka lā.
• E mālama i kahi ʻōmole wai ma kahi o kahi āu e hānai pinepine ai i ka pēpē, ma kēlā ala e hoʻomanaʻo ai ʻoe e inu ke hana lākou.
• Palena i nā mea inu e like me ka soda, ka wai inu, a me nā wai ʻē aʻe me ke kō a me nā calorie i hoʻohui ʻia. Hiki iā lākou ke hoʻohui a mālama iā ʻoe mai ka lilo ʻana o ka paona. Hōʻalo i nā huahana me nā mea hoʻonani ʻimi hoʻopunipuni.
• Koho i ka hua holoʻokoʻa ma luna o ka wai momona. Pono e lawe i nā wai momona i ka hoʻohaʻahaʻa no ka mea hiki iā lākou ke hāʻawi i nā calorie keu. Hāʻawi ka hua holoʻokoʻa iā ʻoe i nā wikamina a me nā meaola a loaʻa ka nui o ka fiber, kahi e kōkua ai iā ʻoe e piha me nā kaho liʻiliʻi.
• Koho i nā moa a i hoʻomoʻa ʻia ma mua o nā meaʻai palai.
• Palena i nā mea ʻono, kō, kō momona a me nā momona trans.

Mai hele i kahi papaʻai hina (ʻaʻole lawa ka ʻai ʻana) a i ʻole kahi papaʻai papaʻai (nā papaʻai kaulana e kaohi ana i kekahi ʻano o nā meaʻai a me nā meaola). E hoʻokau paha lākou iā ʻoe i mau paona i ka wā mua, akā ʻo kēlā mau paona mua āu e lilo ai he wai a hoʻi mai lākou.

ʻO nā paona ʻē aʻe i nalo iā ʻoe ma ka papaʻai hāʻule paha he mākala ma kahi o ka momona. E hoʻihoʻi ʻoe i kekahi momona āu e nalo ai ma ka papaʻai hina ke hoʻi ʻoe i ka ʻai maʻamau.

ʻAʻole hiki iā ʻoe ke hoʻi i kāu kikoʻī ma mua o ka hāpai ʻana. No nā wahine he nui, hāpai ka hāpai i nā loli mau i ke kino. Loaʻa iā ʻoe kahi ʻōpū palupalu, nā pūhaka ākea, a me kahi pūhaka nui. E hoʻokō i kāu mau pahuhopu e pili ana i kou kino hou.

ʻO kahi papaʻai olakino i hui pū ʻia me ka hoʻoikaika kino ke ala maikaʻi loa e hoʻokahe i nā paona. E kōkua ka hoʻoikaika ʻana iā ʻoe e lilo ka momona ma kahi o ka mākala.

I ka manawa e mākaukau e hoʻomaka i ka lilo ʻana o ke kaupaona, ʻai i kahi mea liʻiliʻi a neʻe iki i kēlā me kēia lā. Hoʻowalewale paha ia e pahu iā ʻoe iho i kahi hana paʻakikī no ka pohō wikiwiki. Akā ʻaʻole olakino ka pohō wikiwiki a paʻakikī i kou kino.

MAI hoʻonui. ʻO ka hele wāwae wale a puni ka palaka me kāu pēpē i ka kaʻa kaʻa kaʻa he ala maikaʻi loa ia e hoʻomaka ai e hoʻohui i ka hoʻoikaika kino i kāu hana o kēlā me kēia lā.

Berger AA, Peragallo-Urrutia R, Nicholson WK. ʻO ka loiloi ʻōnaehana o ka hopena o kēlā me kēia a me ka hoʻohui pono ʻana i ka meaʻai a me nā hana hoʻoikaika kino i ke kaupaona, adiposity a me nā hopena metabolic ma hope o ka lawe ʻana: hōʻike no ka hoʻomohala ʻana i nā alakaʻi alakaʻi no ka kaohi paona post-partum. Hāpai BMC a me ka hānau keiki. 2014; 14: 319. PMID: 25208549 www.ncbi.nlm.nih.gov/pubmed/25208549.

ʻO Isley MM, Katz VL. Mālama ʻo Postpartum a me nā noʻonoʻo olakino lōʻihi. I: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. Nā Obstetrics: Nā Pregnancies Maʻamau a me nā pilikia. ʻEpekema 7 Piladelapia, PA: Elsevier; 2017: chap 23.

Lawrence RA, Lawrence RM. ʻO ka hānai makuahine a me nā mea hoʻopiha no ka makuahine a me nā pēpē. I: Lawrence RA, Lawrence RM, eds. Hānai hānai: Kahi Alakaʻi no ka ʻOihana Lapaʻau. 8th ed. Piladelapia, PA: Elsevier; 2016: chap 9.

ʻO Newton ER. Lactation a me ka waiū hānai. I: Gabbe SG, Niebyl JR, Simpson JL, et al, eds. Nā Obstetrics: Nā Pregnancies Maʻamau a me nā pilikia. ʻEpekema 7 Piladelapia, PA: Elsevier; 2017: chap 24.

ʻO ka US Department of Health and Human Services a me U.S. Department of Agriculture. 2015 - 2020 Nā Kūʻai ʻAi No nā ʻAmelika. 8th Edition. Kekemapa 2015. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. Loaʻa iā Nowemapa 8, 2019.

• Mālama ʻo Postpartum
• Kaohi Kaumaha