Hānai hānai - mālama pono iā ʻoe iho

Ma ke ʻano he makuahine hānai, ʻike pehea e mālama ai iā ʻoe iho. ʻO ka mālama pono ʻana iā ʻoe iho ka mea maikaʻi loa no ka hānai ʻana i kāu pēpē. Eia kekahi ʻōlelo aʻoaʻo e pili ana i ka mālama ʻana iā ʻoe iho.

Pono 'oe:

• E ʻai i 3 mau meaʻai i ka lā.
• E hoʻāʻo e ʻai i nā meaʻai mai nā pūʻulu meaʻai like ʻole.
• ʻAʻole hiki i ka hānai a me nā mea hoʻopili Minamina ke pani no ka ʻai olakino.
• E ʻike e pili ana i nā ʻāpana meaʻai e ʻai ai ʻoe i ka nui kūpono.

E ʻai ma ka liʻiliʻi he 4 mau lawelawe o nā meaʻai waiū i kēlā me kēia lā. Eia nā manaʻo no ka lawelawe ʻana i ka meaʻai waiū.

• 1 kīʻaha (240 milliliters) o ka waiū
• 1 kīʻaha (245 gram) o ka yogurt
• 4 mau pahu liʻiliʻi o ka tī a i ʻole 2 mau paʻi o ka tī

ʻAi ma ka liʻiliʻi he 3 mau lawelawe o nā meaʻai waiwai protein i kēlā me kēia lā. Eia nā manaʻo no ka lawelawe ʻana 1 o ka protein.

• 1 i 2 auneke (30 a 60 paha mau) o ka ʻiʻo, ka moa, a iʻa paha
• 1/4 cup (45 gram) i hoʻomoʻa ʻia i nā pīni maloʻo
• 1 hua manu
• 1 punetēpō (16 gram) o ka waiū pī

E ʻai i 2 a 4 mau hua o kēlā me kēia lā. Eia nā manaʻo no ka lawelawe ʻana i ka hua 1.

• 1/2 kīʻaha (120 milliliters) wai huaʻai
• Mele
• ʻApelika
• Nā Peach
• ʻO 1 / kīʻaha (70 gram) ʻokiʻoki i nā hua, e like me ka watermelon a i ʻole cantaloupe
• 1/4 kīʻaha (50 gram) nā hua maloʻo

E ʻai ma ka liʻiliʻi he 3 a 5 mau ʻohana o nā lau i kēlā me kēia lā. Eia nā manaʻo no ka lawelawe ʻana i nā mea kanu 1:

• 1/2 kīʻaha (90 gram) ʻoki i nā mea kanu
• 1 kīʻaha (70 gram) greens saladi
• 1/2 kīʻaha (120 milliliters) wai momona

ʻAi e pili ana i 6 mau hua o nā hua e like me ka berena, cereal, laiki, a me pasta. Eia nā manaʻo no ka 1 lawelawe ʻana i ka palaoa:

• 1/2 kīʻaha (60 gram) pasta i kuke ʻia
• 1/2 kīʻaha (80 gram) laiki kuke
• 1 kīʻaha (60 gram) cereal
• 1 ʻāpana berena

E ʻai i ka lawelawe ʻana o ka aila i kēlā me kēia lā. Eia nā manaʻo no ka lawelawe ʻana o ka aila.

• 1 kaʻaila (5 milliliters) aila
• 1 punetēpu (15 gram) ka momona momona
• 2 punetēpuni (30 gram) ke kāhiko ʻana i ka saladi māmā

E inu nui i nā wai.

• Noho hydrated i ka wā e hānai ana ʻoe.
• Inu lawa e māʻona ai kou make wai. E hoʻāʻo e inu i nā kīʻaha 8 (2 liters) o ka wai i kēlā me kēia lā.
• Koho i nā wai olakino e like me ka wai, ka waiū, ka wai, a me ka sup.

MAI hopohopo e pili ana kāu meaʻai i kāu pēpē.

• Hiki iā ʻoe ke ʻai palekana i nā meaʻai āu e makemake ai. Hiki i kekahi mau meaʻai ke ʻono i kou waiū umauma, akā ʻaʻole pinepine nā pēpē i kēia mea.
• Inā pīhoihoi kāu pēpē ma hope o kou ʻai ʻana i kahi meaʻai a mea ʻala paha, e hōʻalo i kēlā meaʻai no kekahi manawa. E hoʻāʻo hou ma hope e ʻike inā he pilikia.

ʻAʻole hōʻeha ka nui o ka caffeine i kāu pēpē.

• Ka palena i kāu lawe ʻana i ka caffeine. E mālama i kāu kofe a i ʻole tī ma 1 cup (240 milliliters) i kēlā me kēia lā.
• Inā inu ʻoe i ka nui o ka caffeine, hiki i kāu pēpē ke hoʻonāukiuki a pilikia i ka hiamoe.
• E aʻo pehea ka hopena o kāu pēpē i ka caffeine. Hiki paha i kekahi mau pēpē ke pane i hoʻokahi kīʻaha (240 milliliter) i ka lā. Inā kū kēlā, e hōʻoki i ka inu ʻana i ka caffeine.

Hōʻalo i ka ʻalekohola.

• Hoʻopili ka waiʻona i kou waiū.
• Inā koho ʻoe e inu, e kaupalena iā ʻoe iho i 2 auneke (60 milliliter) o ka wai ʻona i ka lā.
• E kamaʻilio me kāu mea mālama ola e pili ana i ka inu wai ʻona a me ka hānai ʻana i ka waiū.

E hoʻāʻo e puhi ʻole. Nui nā ala e kōkua iā ʻoe e haʻalele.

• Hoʻoweliweli ʻoe i kāu pēpē inā puhipaka ʻoe.
• ʻO ka hanu ʻana i ka uahi ka mea e hoʻonui ai i kāu pēpē no ke anuanu a me nā maʻi.
• E kiʻi i ke kōkua e haʻalele i ka puhi paka ʻana i kēia manawa. E kamaʻilio i kāu mea hoʻolako e pili ana i nā papahana i hiki ke kākoʻo iā ʻoe e haʻalele.
• Inā hiki iā ʻoe ke haʻalele, e ʻoi aku kou maikaʻi a hoʻemi i kou makaʻu i ka loaʻa ʻana i ka maʻi ʻaʻai mai ka puhipaka ʻana. ʻAʻole loaʻa i kāu pēpē i nā nikotine a i ʻole nā ​​kemika ʻe aʻe mai ka paka i kou waiū waiū.

E ʻike e pili ana i kāu lāʻau a me ka hānai ʻana.

• Hāʻawi nā lāʻau he nui i ka waiū o ka makuahine. ʻO ka hapanui o ka manawa, palekana kēia a maikaʻi hoʻi no kāu pēpē.
• E kamaʻilio me kāu mea hoʻolako e pili ana i nā lāʻau āu e lawe ai. Mai hōʻoki i ka lawe ʻana i kāu lāʻau me ka ʻōlelo mua ʻole ʻana i kāu mea hāʻawi.
• ʻO nā lāʻau lapaʻau i palekana i ka wā e hāpai ana ʻaʻole paha e palekana i ka wā e hānai ana ʻoe.
• E nīnau e pili ana i nā lāʻau i kūpono i ka lawe ʻana iā ʻoe e hānai waiū ana. Ke mālama nei ke Kōmike ʻAmelika Hui Pū ʻIa o Pediatrics i nā lāʻau lapaʻau i kahi papa inoa o kēia mau lāʻau. Hiki i kāu mea hāʻawi ke nānā i ka papa inoa a kamaʻilio me ʻoe e pili ana i nā lāʻau āu e lawe ai i ka wā e hānai ana i ka waiū.

Hiki iā ʻoe ke hāpai i ka wā e hānai ana i ka waiū. Mai hoʻohana i ka hānai ʻana i ka waiū no ka kaohi hānau.

ʻAʻole paha ʻoe e hāpai i ka hānai ʻana inā:

• ʻOi aku ka nui o kāu pēpē ma mua o 6 mau makahiki.
• Ke hānai wale nei ʻoe, ʻaʻole lawe kāu pēpē i kekahi ʻano.
• ʻAʻole ʻoe i kau manawa ma hope o ka loaʻa ʻana o kāu pēpē.

E kamaʻilio i kāu mea hāʻawi e pili ana i ka kaohi hānau. Nui kāu mau koho. Condoms, diaphragm, progesterone-only pills a i ʻole nā ​​kī ʻana, a palekana a maikaʻi ʻole nā ​​IUD.

Hoʻolālā ka hānai hānai ʻana i ka hoʻi ʻana o nā wā maʻamau maʻamau. E hana ana kāu mau ovaries i hua manu ma mua o kou manawa i hiki ai iā ʻoe ke hāpai ma mua o ka hoʻomaka hou ʻana o kāu manawa.

Makuahine hānai - mālama pono iā ʻoe iho; Hānai hānai - mālama pono iā ʻoe iho

Lawrence RM, Lawrence RA. ʻO ka umauma a me ka physiology o ka lactation. 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 11.

Niebyl JR, Weber RJ, Briggs GG. Nā lāʻau a me nā ʻĀpana ʻona i ka hāpai hāpai a me ka lactation: teratology, epidemiology. 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 8.

Seery A. ʻO ka hānai pēpē maʻamau. I: Kellerman RD, Bope ET, eds. ʻO Conn's Current Therapy 2018. Piladelapia, PA: Elsevier Saunders; 2018: 1192-1199.