Ka mālama ʻana i kāu kau kaupaona i ka wā hāpai

Pono ka hapa nui o nā wahine e loaʻa kahi ma waena o 25 a me 35 paona (11.5 a 16 kilokilo) i ka wā hāpai. Loaʻa ka hapanui i 2 a 4 mau paona (1 a 2 kilokilo) i ka manawa o ka trimester mua, a laila 1 paona (0.5 kilogram) i hoʻokahi pule no ke koena o ka hāpai ʻana. ʻO ka nui o ka loaʻa o ke kaumaha ma muli o kāu kūlana.

• Pono nā wahine nui e loaʻa ka liʻiliʻi (15 a 25 mau paona a i ʻole 7 a 11 mau kilokika a ʻoi aku paha, ke kaukaʻi ʻia i ko lākou kaumaha ma mua o ka hāpai ʻana).
• Pono nā wahine underweight e loaʻa hou (28 a 40 mau paona a i ʻole 13 a 18 mau paona).
• Pono ʻoe e hoʻonui i ke kaupaona inā ʻoi aku iā ʻoe he nui aʻe o 1 pēpē. Pono nā wahine i loaʻa nā māhoe i ka 37 a i ka 54 paona (16.5 a i ka 24.5 kilogram).

ʻO ka papaʻai kaulike, waiwai momona, me ka hoʻoikaika kino, ke kumu no kahi hāpai hāpai olakino.No ka hapanui o nā wahine hāpai, ʻo ka nui kūpono o nā calories:

• 1,800 calories i kēlā me kēia lā i ka 1st trimester
• 2,200 calories i kēlā me kēia lā i ka 2nd trimester
• 2,400 calories i kēlā me kēia lā i ka trimester 3

ʻO ka hapa nui o ke kaumaha āu e loaʻa ai i ka wā o ka hāpai ʻana ʻaʻole momona, akā pili i ka pēpē. Eia kahi haki o pehea e hoʻonui ai ʻo 35 paona (16 kilokilo):

• Pēpē: 8 paona (3.5 kilokilo)
• Placenta: 2 a 3 mau paona (1 a 1.5 kilokilo)
• ʻO ka wai amniotic: 2 a 3 mau paona (1 a 1.5 kilokilo)
• Nā kiko o ka umauma: 2 a 3 mau paona (1 a 1.5 kilokilo)
• Lako koko: 4 paona (2 kilo)
• Nā hale kūʻai momona: 5 a 9 paona (2.5 a 4 kilokilo)
• Ka ulu ʻana o ka uteus: 2 a 5 mau paona (1 a 2.5 kilokilo)

ʻO kekahi mau wahine ua kaumaha i ka wā ke hāpai. Loaʻa i nā wahine ʻē aʻe i ka wikiwiki i ko lākou wā hāpai. Ma kēlā me kēia ala, ʻaʻole pono ka wahine hāpai e hele i ka papaʻai a hoʻāʻo paha e lilo i ka kaumaha i ka wā o ka hāpai ʻana.

ʻOi aku ka maikaʻi o ka nānā ʻana i ka ʻai ʻana i nā meaʻai kūpono a hoʻomau i ka hana. Inā ʻaʻole lawa kou kaupaona i ka wā hāpai, pilikia paha ʻoe a me kāu pēpē.

Eia nō naʻe, hiki iā ʻoe ke hoʻololi i kāu papaʻai e loaʻa ai nā meaola e pono ai me ka loaʻa ʻole o ka kaumaha. E kamaʻilio me kāu mea mālama ola e loaʻa i ke kōkua me ka hoʻolālā ʻana i kahi papaʻai olakino.

Ma lalo iho nei nā ʻōlelo aʻoaʻo olakino olakino e kōkua iā ʻoe e hoʻomaka.

Nā koho olakino:

• Hana nā huaʻai a me nā mea ʻai hou i nā meaʻai māmā. Piha lākou i nā huaora a haʻahaʻa i nā calorie a me nā momona.
• ʻAi i nā berena, nā pahūpahū, a me nā sereala i hana ʻia me nā ʻano hua holoʻokoʻa.
• Koho i nā huahana waiū momona momona. Pono ʻoe ma ka liʻiliʻi he 4 mau lawelawe o nā huahana waiū i kēlā me kēia lā. Eia naʻe, ʻo ka hoʻohana ʻana i ka skim, 1%, a i ʻole 2% waiū e hoʻēmi nui ai i ka nui o nā calorie a me nā momona āu e ʻai ai. E koho hoʻi i ka waiū momona a momona paha a i ʻole ka yogurt.

Nā meaʻai e hōʻalo ai:

• ʻOi aku ka maikaʻi o ka momona maoli ma mua o nā meaʻai a me nā mea inu me nā kō a i ʻole nā ​​mea ʻono hana.
• ʻO nā meaʻai a me nā mea inu e helu ana i ke kō a me ka syrup kānana paha ma ke ʻano he koho maikaʻi ʻole.
• Nui nā mea inu momona i kiʻekiʻe i nā kāloli. E heluhelu i ka lepili a kiaʻi no nā mea inu i kiʻekiʻe i ke kō. Hoʻololi wai no ka soda a me nā mea inu hua.
• Hōʻalo i nā mea ʻai māmā, e like me nā ʻāpana, nā kanakē, nā pōpō, nā kuki, a me nā kalima. ʻO ke ala ʻoi loa e mālama ai i ka ʻai ʻana i nā meaʻai maikaʻi ʻole a i ʻole nā ​​mea ʻono maikaʻi ʻole ʻole e loaʻa ʻole kēia mau meaʻai i kou hale.
• Hele māmā i nā momona. Pākuʻi ʻia nā mea momona i ka aila kuke, ka margarine, ka bata, ka gravy, nā mea ʻai, mayonnaise, nā salakeke mau, ka ʻai puaa, ka wai huaʻawa, a me ka tī waiū. E hoʻāʻo i nā mana momona momona o kēia mau meaʻai.

ʻAi i waho:

• ʻO ka ʻike i ka nui o nā calorie, momona, a me ka paʻakai i kāu meaʻai hiki ke kōkua iā ʻoe e ʻai i ke olakino.
• ʻO ka hapa nui o nā hale ʻaina nā menus a me nā pono pilikino i kā lākou pūnaewele. E hoʻohana i kēia mau mea e hoʻolālā i mua.
• Ma ka laulā, ʻai i nā wahi e hāʻawi ai i nā salakeke, nā soups, a me nā mea kanu.
• Pale i ka ʻai wikiwiki.

Ke kuke ʻana i ka home:

• E hoʻomākaukau i nā meaʻai e hoʻohana ana i nā hana kuke momona momona.
• Pale i nā meaʻai palai. ʻO ka palai ʻana i nā meaʻai i loko o ka aila a i ʻole ka bata e hoʻonui i ka nui o ka calories a me ka momona o ka ʻai.
• ʻO ka hoʻomoʻa ʻana, ka hoʻomoʻa ʻana, ka ʻai ʻana, a me ka paila ʻana he ʻoi aku ke olakino, nā hana momona o ka hoʻomoʻa ʻana.

Hoʻoikaika kino:

• ʻO ka hoʻoikaika kino, e like me ka mea i koi ʻia e kāu mea hāʻawi, hiki ke kōkua i ke puhi ʻana i nā calori keu.
• ʻO ka hele wāwae a me ka ʻauʻau ʻana ka palekana, nā hoʻoikaika kino no nā wahine hāpai.
• E kamaʻilio pono i kāu mea hāʻawi ma mua o ka hoʻomaka ʻana i kahi papahana hoʻoikaika kino.

Inā ua hakakā ʻoe me kou kaupaona i ka wā i hala, paʻakikī paha e ʻae he maikaʻi ia e loaʻa ke kaupaona i kēia manawa. He mea maʻamau ka hopohopo e like me ka helu ʻana o nā helu ma ka pae unahi.

E hoʻomanaʻo e pono ʻoe e loaʻa kaupaona no kahi hāpai hāpai olakino. E hele mai nā paona keu ma hope o kāu hānau pēpē ʻana. Eia nō naʻe, inā loaʻa iā ʻoe ka nui o ke kaupaona ma mua o ka mea i ʻōlelo ʻia, e nui ana hoʻi kāu pēpē. Hiki i kēlā me kēia manawa ke alakaʻi i nā pilikia me ka lawe ʻana. ʻO ka papaʻai olakino a me ka hoʻoikaika kino kāu mau ala maikaʻi loa e hōʻoia i kahi hāpai olakino a me ka pēpē.

Mālama Prenatal - ka mālama ʻana i kou kaupaona

Berger DS, Komohana EH. Kaʻai kūpono i ka wā hāpai. I: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Nā Kāpena Gabbe: Nā Pregnancies Maʻamau a me nā Pilikia. 8th ed. Piladelapia, PA: Elsevier; 2021: chap 6.

Bodnar LM, Himes KP. Nānā hānai makuahine. I: Resnik R, Lockwood CJ, Moore TR, Greene MF, Copel JA, Silver RM, eds. ʻO Medicine a Maternal-Fetal a Creasy a me Resnik: Nā Manaʻo a me ka Hoʻomeheu. 8th ed. Piladelapia, PA: Elsevier; 2019: chap 12.

• Ka hāpai keiki a me ka meaʻai kūpono