Ke pono ʻoe e loaʻa hou ke kaupaona i ka wā hāpai

Pono ka hapa nui o nā wahine e loaʻa ma kahi ma waena o 25 a me 35 paona (11 a me 16 kilokilo) i ka wā hāpai. Inā ʻaʻole lawa ka kaupaona o ka wahine, aia paha he pilikia olakino no ka makuahine a me ka pēpē.

Loaʻa ka hapa nui o nā wahine i 2 i 4 mau paona (1 a i 2 kilokilo) i ka manawa o ka trimester mua, a me 1 paona (0.5 kilogram) i hoʻokahi pule no ke koena o ka hāpai ʻana. Ma o ka hāpai hāpai holoʻokoʻa:

• Pono nā wahine nui e loaʻa ka liʻiliʻi (15 a 20 mau paona a i ʻole 7 a 9 mau kilokika a ʻoi aku paha, ke kaukaʻi ʻia i ko lākou prepregnancy weight).
• 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 loaʻa iā ʻoe he ʻoi aku o hoʻokahi pēpē. Pono nā wahine me nā māhoe e loaʻa iā 37 a 54 mau paona (17 a 24 kilokilo).

He paʻakikī kekahi mau wahine i ka loaʻa ʻana o ke kaumaha i ka wā hāpai. I kekahi manawa, no ka mea hoʻomaka lākou i kahi underweight underweight, a i ʻole he pilikia olakino ʻē aʻe e kāohi ai iā lākou mai ka loaʻa ʻana o ka paona. I kekahi manawa, ʻaʻole hiki iā lākou ke mālama i ka meaʻai ma muli o ka nausea a me ka luaʻi.

ʻO kēlā me kēia ala, kahi papaʻai kaulike, waiwai momona, me ka hoʻoikaika kino, ke kumu no kahi hāpai hāpai olakino. E noi i kāu mea mālama ola i ehia mau calorie e ʻai ai i kēlā me kēia lā, a pehea e loaʻa ai iā ʻoe ka nui o ke kaupaona.

Inā ʻōlelo kāu mea hoʻolako e pono ʻoe e hoʻonui i ke kaupaona, eia kekahi mau ʻōlelo aʻoaʻo e kōkua ai:

• Mai hōʻalo i ka ʻai. Ma kahi o ka ʻai ʻana i nā pāʻina nui he 3, ʻai i 5 a 6 mau pāʻina liʻiliʻi i kēlā me kēia lā.
• E mālama wikiwiki, nā māmā māmā. ʻO nā hua, nā hua puaʻa, ka tī a me nā pahū, nā hua maloʻo, a me nā kalima a me nā yogurt nā koho maikaʻi.
• E hohola i ka waiūpī pīpī ma ka toast, nā pahū, nā ʻāpala, ka maiʻa, a me ke kelekona. E hāʻawi ana hoʻokahi punetune (16 gram) o ka waiūpō pīni creamy ma kahi o 100 mau caloriu a me 3.5 gram o ka protein.
• E hoʻomoʻi i ka waiū pauka nonfat i nā meaʻai e like me ka uala i kāwili ʻia, nā hua moa i kāwili ʻia, a me nā cereal wela.
• E hoʻomoʻi i ka waiūpaʻa a i ʻole ka margarine, ka tī waiū, ka gravy, kaʻaila kawa, a me ka tī i kāu mau meaʻai.
• E hoʻāʻo e ʻai i nā meaʻai hou aʻe i kiʻekiʻe i nā momona maikaʻi, e like me nā nati, nā iʻa momona, nā avocados, a me ka aila ʻoliva.
• Inu i nā wai i hana ʻia mai nā hua maoli i kiʻekiʻe i ka wikamina C a i ʻole beta carotene. ʻO nā wai momona, nā wai ʻalani, nā wai ʻāpapa, a me nā wai ʻapelika, a me nā wai kāloti he koho maikaʻi.
• Pale i nā mea ʻai maikaʻi ʻole.
• E noi i kāu mea hāʻawi e pili ana i ka lawe ʻana i nā wikamina prenatal a me nā mea hoʻohui ʻē aʻe.
• E ʻike i ka mea mālama i ka mea hānai a i ʻole ka mea hānai no ke kōkua me kāu papaʻai, inā paipai ka mea lawelawe iā ia.

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.

ʻAʻole ka manawa o ka hāpai ʻana i ka manawaʻai a hopohopo paha e pili ana i ka loaʻa ʻana o ke kaumaha. E noʻonoʻo pono i ka loaʻa ʻana o ke kaupaona no kahi hāpai keiki olakino. E hele mai ke kaumaha keu ma hope o kāu hānau pēpē. E hoʻomanaʻo mai loaʻa ʻole ka nui, no ka mea he kumu kēia e nui ai kāu pēpē. ʻO ka papaʻai olakino a me ka hoʻoikaika kino mau e kōkua iā ʻoe i kahi hāpai hāpai olakino a me kāu pēpē.

Inā pili ka hopohopo e pili ana i ke kiʻi o kou kino i kou hāpai ʻana a i ʻole i kēlā me kēia lā, e kamaʻilio me kāu mea hāʻawi.

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