Meaʻai Hānai Hānai 101: He aha e ʻai ai ʻoiai hānai hānai

Anter

• E ʻike i ke kumu o ka waiū umauma
• E kī no nā meaʻai hānai waiū momona
• Hoʻoponopono i kāu papa hānai waiū no nā hui momona ʻelua
• Pūʻulu 1 mau mea momona
• Pūʻulu 2 mau mea momona
• E noʻonoʻo e lawe i nā mea hoʻopiha
• Nā Multivitamins
• ʻO Vitamin B-12
• Omega-3 (DHA)
• Wikamina D
• Inu nui i ka wai
• Nā meaʻai a me nā mea inu e hōʻalo ai i ka wā hānai waiū
• Kāpena
• ʻAlekohola
• Waiū o ka pipi
• ʻO ka hānai hānai a me ka pohō kaumaha
• Lawe aku

Ua lohe paha ʻoe i ka maikaʻi loa o ka hānai ʻana o ka waiū no kāu pēpē, akā ua ʻike anei ʻoe i ka maikaʻi o ka hānai ʻana i ka waiū no kou olakino pū kekahi?

ʻO ka hānai ʻana i kou pilikia i ka hoʻomohala ʻana i kekahi mau ʻano olakino ma hope o ke ola, me ka maʻi puʻuwai a me ka maʻi kō. Hoʻomaha paha ia i ke koʻikoʻi a kōkua iā ʻoe e pili hou aku i kāu pēpē hou. Nā mea maikaʻi āpau.

Hoʻohui, piha ka waiū waiū i ka momona o ka momona a me nā mea pale e pono ai no ka ulu ʻana o kāu pēpē. ʻO kēia ke kumu i ʻike ʻia ai ka waiū umauma ʻo ke "kūlana gula" no ka hānai pēpē a kapa ʻia pinepine ia he gula wai. *

* Hoʻohui "i ka hana ʻana i ke gula wai" i ka papa holo o nā mea kupaianaha i hiki i nā wahine ke hana.

ʻAʻole he mea kupanaha, lawe ka nui o ka ikehu e hana i kēia gula wai a me kāu mau pono no nā meaola he nui e hoʻonui e kū i kēia mau koi.

He mea nui ia, he mea nui e koho i nā mea momona, nā mea hānai e kākoʻo i ka hana ʻana o ka waiū. Hoʻohui, ʻo ka ʻai ʻana i nā meaʻai olakino hiki ke kōkua iā ʻoe e hōʻoluʻolu i ka noʻonoʻo a me ke kino - a ʻo wai ka makemake ʻole i kēlā? Kakau inoa iā mākou.

Hōʻike kēia ʻatikala i nā mea āpau āu e ʻike ai e pili ana i ka ʻai ʻana i ka papaʻai olakino i ka wā e hānai ana i ka waiū.

E ʻike i ke kumu o ka waiū umauma

Ke haʻohaʻo nei paha ʻoe no ke aha he mea nui e ukali ʻoe i ka heathy, ka meaʻai momona i ka wā hānai.

Ma waho aʻe o ka hoʻolaha ʻana i kou olakino holoʻokoʻa, pono ka papaʻai olakino no ka hōʻoia ʻana i ka loaʻa ʻana o nā huaola āpau a kāu pēpē e pono ai.

Me ka ʻokoʻa o ka wikamina D, loaʻa ka waiū umauma i nā mea āpau e pono ai kāu pēpē no ka hoʻomohala kūpono i nā mahina 6 mua.

Akā inā ʻaʻole i lawa kāu mau meaʻai i kāu papaʻai holoʻokoʻa, hiki iā ia ke hoʻopili i ka maikaʻi o kāu waiū umauma a me kou olakino ponoʻī.

hōʻike i ka waiū o ka waiū i 87 mau pākēneka wai, 3.8 pakeneka momona, 1.0 pakeneka pākēneka, a 7 pākēneka carbohydrate a hāʻawi i 60 i 75 kcal / 100ml.

ʻAʻole like me ka formula pēpē, ʻokoʻa ka nui o ka ʻai a me ka ʻano o ka waiū o ka umauma. Hoʻololi ka waiū umauma i kēlā me kēia hānai ʻana a i kāu wā lactation hoʻi, i mea e kō ai nā pono o kāu pēpē.

I ka hoʻomaka o ka hānai ʻana, ʻoi aku ka wai o ka waiū a hoʻopau pinepine i ka make wai o ka pēpē. ʻO ka waiū e hiki mai ana ma hope (hindmilk) ʻoi aku ka mānoanoa, ʻoi aku ka kiʻekiʻe ma ka momona a me nā mea momona.

I ka ʻoiaʻiʻo e like me ka, aia paha i kēia waiū ka 2 a 3 mau manawa i ka momona e like me ka waiū mai ka hoʻomaka o ka hānai ʻana, a 7 a 11 mau calorie hou aʻe no ka auneke. No laila, e kiʻi i ka waiū momona nui, he mea nui e hoʻolei kāu pēpē i hoʻokahi umauma ma mua o ka hoʻololi ʻana i kekahi.

Aia i ka waiū umauma nā mea āpau e pono ai ka pēpē no nā mahina 6 mua o ke ola. Hoʻohui ʻia, hoʻololi ka momona a me ka momona o ka waiū o ka waiū i ka wā o ka hānai ʻana a ma kahi o ka manawa e hiki ai ke mālama i nā pono o kāu pēpē.

E kī no nā meaʻai hānai waiū momona

Aia kekahi kumu e piʻi ai kāu mau pōloli i kahi manawa kiʻekiʻe i ka wā e hānai ana i kāu pēpē hou. Ke hana nei i ka waiū umauma e koi ana i ke kino a koi i nā calorie holoʻokoʻa holoʻokoʻa, a me nā pae kiʻekiʻe o nā kikoʻī kikoʻī.

I ka ʻoiaʻiʻo, ua manaʻo ʻia e pono ai kou ikehu i ka wā o ka hānai ʻana i ka waiū ma kahi o ka lā. ʻO ka pono no nā mea kikoʻī kikoʻī, e like me ka protein, wikamina D, wikamina A, wikamina E, wikamina C, B12, selenium, a me zinc e piʻi pū kekahi.

ʻO kēia ke kumu o ka ʻai ʻana i nā ʻano mea momona like ʻole, nā mea nui a pau i mea nui i kou olakino a me ke olakino o kāu pēpē. Ke koho ʻana i nā meaʻai e waiwai ai i nā mea momona i luna aʻe hiki ke kōkua e hōʻoia i ka loaʻa ʻana o nā macro a me nā micronutrients āu a me kāu mea liʻiliʻi e pono ai.

Eia kekahi mau koho meaʻai momona a ʻono hoʻi e hoʻonoho mua ai i ka wā hānai.

• Iʻa a me nā iʻa: sīnona, limu, ʻio, sardine
• ʻAi a me nā moa: moa, bipi, keiki hipa, puaʻa, ʻiʻo aʻa (e like me ke ake)
• Nā hua a me nā mea kanu: nā hua, nā ʻōmato, nā pepa bele, kāpī, kale, kālika, broccoli
• Nā hua a me nā hua: almonds, walnuts, chia seed, hemp seed, flaxseeds
• Nā momona momona: avocados, ʻaila ʻoliva, niu, hua, yogurt momona piha
• ʻO nā starches waiwai-Fiber: ʻuala, butternut squash, ʻuala, pi, piala, ʻoka, quinoa, palaoa
• Nā meaʻai ʻē aʻe: tofu, kokoleka pouli, kimchi, sauerkraut

Aloha mākou i kēia papa inoa i kēia manawa, akā ʻaʻole palena nā mākua hānai i kēia mau meaʻai. E nānā i kēia papa inoa no nā manaʻo hou aʻe e pili ana i nā mea momona.

A ʻoiai ke leʻaleʻa nei i kāu mau meaʻai punahele i ka manawa kūpono ke olakino maikaʻi, ʻoi aku ka maikaʻi o ka hōʻemi ʻana i kāu lawe ʻana i nā meaʻai i hana ʻia e like me ka meaʻai wikiwiki a me nā cereala ʻaina sugary ma kahi hiki. Ma kahi o, koho i nā koho nutritious hou aʻe.

ʻO kahi laʻana, inā maʻa ʻoe i ka hoʻomaka ʻana i kou lā me kahi pola nui o ka palaoa kakahiaka kakahiaka, e hoʻāʻo e kuapo me kahi pola o ka ʻoka i hoʻomoʻi ʻia me nā hua, ka niu unsweetened, a me kahi pēpē o ka waiūpaka nut no ka hoʻopiha a me ke kumu wahie olakino. .

E hālāwai me kāu hoʻonui i ka nui o ka kalori a me nā koi i ka wā e hānai ana, hānai i kou kino me nā meaʻai āpau.

Hoʻoponopono i kāu papa hānai waiū no nā hui momona ʻelua

ʻAe, no laila i kēia manawa ke kumu o ke kumu o ka ʻai ʻana i nā meaʻai momona ka mea nui i ka wā e hānai ana i ka waiū, e luʻu hoʻi i kahi hohonu i ke kumu he mea nui e nānā pono i nā vitamina a me nā minelala.

Hiki ke hoʻokaʻawale ʻia nā meaʻai i ka waiū umauma i ʻelua mau pūʻulu, e like me ka nui o kā lākou huna ʻana i kāu waiū.

Inā pau ʻole ʻoe i kahi hui 1 mau mea momona, ʻaʻole lākou e hūnā i kāu waiū umauma e like me ka mākaukau. No laila, hiki i ka hoʻopili ʻana me kēia mau meaola ke hāʻawi i kahi mea hoʻonui i kā lākou noʻonoʻo i ka waiū umauma a hoʻonui i ke olakino o kāu pēpē ma ke ʻano he hopena. (Loaʻa nā nīnau e pili ana i nā huaora i ka wā hāpai? E nānā me kāu kauka a ʻike i ka ʻāpana ma lalo.)

Ma ka ʻaoʻao ʻē aʻe, ʻaʻole kaukaʻi ka hui o nā meaola hui 2 i ka waiū o ka waiū i ka nui o ka lawe ʻana o ka makuahine, no laila ʻaʻole e hoʻonui ka mea hoʻonui i kāu waiū momona i ka waiū. Eia nō naʻe, hiki i kēia mau mea ke hoʻomaikaʻi i ke olakino makuahine ma ka hoʻopiha hou ʻana i nā hale kūʻai momona.

Inā kūpilikiʻi iki kēlā mau mea āpau, ʻaʻohe hopohopo. Eia ka laina lalo: ʻo ka loaʻa ʻana o ka nui o nā mea nui 1 pūʻulu he mea nui nāu a me kāu pēpē, ʻoiai ka loaʻa ʻana o ka nui o nā hui 2 he mea nui wale ia nāu.

Pūʻulu 1 mau mea momona

Eia ka hui 1 nā mea momona a pehea e loaʻa ai iā lākou i kekahi o nā kumu meaʻai maʻamau.

• Wikamina B1 (Thiamin): iʻa, puaʻa, ʻanoʻano, nati, pīni
• ʻO Vitamin B2 (Riboflavin): ka tī, nā ʻalemona, nā nati, ka ʻulaʻula, nā iʻa aila, nā hua manu
• ʻO ka Vitamin B6: moa, pi, iʻa, moa, uala, maiʻa, hua maloʻo
• ʻO Vitamin B12: pūpū, akepaʻa, yogurt, iʻa aila, hū kō, nā hua, ka pāpaʻi, ʻōpae
• Kolina: hua moa, akepaʻa pipi, akepaʻa moa, iʻa, peanuts
• Wikamina A: ʻuala, kāloti, ʻōmaʻomaʻo ʻōmaʻomaʻo, ʻiʻo ʻokena, hua manu
• Wikamina D: ʻaila cod ate, nā iʻa aila, kekahi mau mea ulu, nā meaʻai paʻa
• Selenium: ʻO nā hua Brazil, ka iʻa iʻa, turkey, palaoa holoʻokoʻa, nā ʻanoʻano
• ʻIodine: limu maloʻo, cod, waiū, paʻakai iodised

Pūʻulu 2 mau mea momona

Eia ka hui 2 mau meaola a me kekahi mau kumu meaʻai maʻamau.

• Folate: nā pīni, nā lihi, nā lau lau lau, asparagus, nā avocados
• Kalipuna: ka waiū, ka yogurt, ka tī, nā greens lau, nā legume
• Hao: ʻiʻo ʻulaʻula, puaʻa, nā moa, nā meaʻai kai, nā pīni, nā mea ʻōmaʻomaʻo, nā hua maloʻo
• Keleawe: pūpū, nā kīʻaha holoʻokoʻa, nā nati, nā pi, nā ʻiʻo ʻokena, kaʻuala
• Kiniki: ʻoʻio, ʻiʻo ʻulaʻula, moa moa, pīni, nati, waiū

E like me kā mākou pā mua ʻana, ʻaʻole hoʻopili ʻia ka nui o nā meaola hui 2 i ka waiū umauma e kāuʻai ʻana a i ʻole nā ​​hale kūʻai o ke kino.

No laila, inā haʻahaʻa kāu ʻai, e lawe kou kino i kēia mau meaola mai kou iwi ponoʻī a me nā hale kūʻai i mea e hūnā ai i kāu waiū umauma.

E loaʻa mau kāu pēpē i ka nui kūpono (hooray!), Akā e hoʻopau ʻia kou mau hale kūʻai kino inā ʻaʻole ʻoe e loaʻa nā kālā kūpono mai kāu papaʻai. I mea e hōʻemi ʻole ai i ka hemahema, pono mai kēia mau meaola mai kāu papaʻai a i ʻole nā ​​mea hoʻopili.

He mea nui ia no ʻoe a me kāu olakino pēpē e lawa ai i ka hui 1 a me ka hui 2 mea momona. ʻOiai ka hopena o ka hui 1 o nā meaola i ka waiū umauma e loli ʻia e nā pae makuahine, ʻaʻole ka manaʻo nui o ka hui 2 momona.

E noʻonoʻo e lawe i nā mea hoʻopiha

ʻOiai ʻo ka papaʻai olakino ka mea nui e pili ana i ka meaʻai i ka wā o ka hānai ʻana, ʻaʻohe nīnau e hiki i ka lawe ʻana i kekahi mau mea hoʻopihapiha ke kōkua i ka hoʻopiha hou ʻana i kāu mau hale kūʻai o kekahi mau huaora a me nā minelala.

Nui nā kumu e haʻahaʻa ai paha nā māmā hou i kekahi mau meaʻai, e like me ka ʻai ʻole ʻana i nā meaʻai kūpono a me nā koi ikaika e hoʻonui ai i ka waiū umauma, me ka mālama ʻana i kāu pēpē.

Hiki ke kōkua i ka lawe ʻana i nā mea hoʻopihapiha e hoʻonui i kāu lawe ʻana i nā meaola nui. Akā he mea nui e luhi ke koho ʻana i nā mea hoʻopiha, ʻoiai he nui nā mea kanu a me nā mea hoʻohui ʻē aʻe i palekana ʻole no nā makuahine hānai.

Ua hoʻopuni mākou i kahi papa inoa o nā mea hoʻopihapiha nui no nā makuahine hānai a me ka paipai ʻana i ka hoʻihoʻi hope ʻana ma ka laulā. Kūpono mau e kūʻai i nā huahana mai nā mana kaulana i hoʻowalewale ʻia e nā ʻoihana ʻaoʻao ʻekolu, e like me NSF a i ʻole USP.

Nā Multivitamins

Hiki i kahi multivitamin ke koho maikaʻi loa no ka hoʻonui ʻana i kāu lawe ʻana i nā wikamina a me nā minelala nui.

ʻO ka maʻamau no ka hemahema o nā wahine i nā wikamina a me nā minelala ma hope o ka lawe ʻana a hōʻike i ka hemahema ʻaʻole e hoʻokae, e pili ana i nā makuahine ma nā wahi kiʻekiʻe a me ka loaʻa kālā haʻahaʻa.

No kēia kumu, he mea maikaʻi paha ke pop i ka multivitamin o kēlā me kēia lā, keu hoʻi inā ʻaʻole ʻoe e noʻonoʻo e lawa ana nā wikamina a me nā minelala ma o kāu papaʻai wale nō. (Me ka nui e noʻonoʻo ai e like me kahi makua hou, ʻo wai?)

ʻO Vitamin B-12

ʻO ka Wikamina B-12 ka mea nui pono kaomi wai e hoʻoheheʻe ʻia i ka wai e pono ai ke olakino o kāu pēpē, a me kou olakino ponoʻī, i ka wā o ka hānai ʻana i ka waiū.

Hoʻohui ʻia, nui nā wahine - keu hoʻi nā mea e ukali nei i ka hapa nui, nā mea i loaʻa, a me nā wahine e pili ana i kekahi mau lāʻau (e like me nā lāʻau reflux acid) - i ka nui o ka pilikia o ka loaʻa ʻana o nā pae B-12 haʻahaʻa.

Inā ʻoe e komo i loko o kekahi o kēia ʻano, a i ʻole inā manaʻo ʻoe ʻaʻole lawa ʻoe i nā meaʻai momona B-12 e like me ka iʻa, ʻiʻo, manu moa, hua manu, a me nā meaʻai paʻa, a laila lawe i kahi B-complex a i ʻole B-12 supplement he manaʻo maikaʻi.

E hoʻomanaʻo i ka nui o ka multivitamin kiʻekiʻe a me nā huaora prenatal i lawa ka B-12 e uhi i kāu mau pono.

Omega-3 (DHA)

Ke huhū nei nā momona Omega-3 i kēia mau lā, a no ke kumu kūpono. ʻO kēia mau momona, ʻike maoli ʻia i nā iʻa momona a me nā limu, hana nui i ke olakino makuahine a me nā fetal.

ʻO kahi laʻana, koʻikoʻi ka omega-3 momona DHA no ka hoʻomohala ʻana i ka ʻōnaehana ʻōpū o kou pēpē, ka ʻili, a me nā maka. Hoʻopili, ka hilinaʻi o kēia momona nui i ka waiū umauma hilinaʻi nui ʻia i kāu pae lawe.

He aha hou aʻe, hōʻike i nā pēpē i hānai ʻia i ka waiū umauma me nā kiʻekiʻe kiʻekiʻe o DHA i loaʻa ka ʻike maikaʻi a me nā hopena neurodevelopment.

Ma muli o ka noʻonoʻo ʻana o ka waiū umauma o omega-3 i kāu lawe ʻana i kēia mau momona nui, pono ʻoe e māʻona. Paipai mākou e lawe nā makuahine hānai i 250 a 375 mg i kēlā me kēia lā o DHA a me EPA, kekahi momona omega-3 nui.

ʻOiai ʻo ka ʻai ʻana he 8 a 12 mau auneke o ka iʻa, ʻo ka iʻa momona hoʻi e like me ka salemona a me nā sardine, hiki ke kōkua iā ʻoe e hōʻea i ka, ʻo ka lawe ʻana i kahi aila iʻa a i ʻole ke aila krill aila he ala kūpono e uhi i kāu mau pono i kēlā me kēia lā.

Wikamina D

Loaʻa wale ka Vitamin D i kekahi mau meaʻai, e like me ka iʻa momona, nā aila ate iʻa, a me nā huahana paʻa. Hiki i kou kino ke hoʻopuka iā ia mai ka wehe ʻana o ka lā, akā hilinaʻi ia i nā kumu he nui, e like me ka ʻili o ka ʻili a me kahi e noho ai ʻoe.

hōʻike he hana nui ia i kou kino a he mea nui ia no ka hana pale a me ke olakino iwi.

Aia wale ka Vitamin D ma nā helu haʻahaʻa i ka waiū umauma, keu hoʻi ke kaupalena ʻia ka lā.

No laila, paipai ʻia me ka 400 IU o ka wikamina D i kēlā me kēia lā no nā pēpē i hānai ʻia i ka umauma a me nā pēpē e ʻai ana ma lalo o 1 lita o ka haʻilula i kēlā me kēia lā, e hoʻomaka ana i nā lā mua o ke ola a hoʻomau a hiki i ka 12 mau makahiki o ko lākou ola, e like me ka American Academy of Pediatrics.

Wahi a, ʻo ka hoʻopili ʻana me 6,400 IU i kēlā me kēia lā hiki ke kōkua i ka hāʻawi ʻana i kāu pēpē me ka nui o ka wikamina D ma o ka waiū umauma wale nō. ʻO ka mea e mahalo ai, ʻoi aku ka kiʻekiʻe o kēia nui ma mua o ka mea i koi ʻia i kēia manawa vitamina D o 600 IU no nā makuahine hānai.

ʻO ka hemahema ʻo Vitamin D ka mea maʻamau i waena o nā wahine hānai. A hiki i ka hemahema ke alakaʻi i nā hopena olakino maikaʻi ʻole, e pili ana i kahi o ke kaumaha postpartum. ʻO ia ke kumu e paipai ai i ka hoʻopili ʻana me kēia wikamina.

E noi i kāu kauka no nā ʻōlelo koi kikoʻī e pili ana i kāu pae vitamin D o kēia manawa.

Hiki ke pōmaikaʻi nā makuahine hānai i ka lawe ʻana i multivitamins, wikamina B-12, omega-3s, a me nā huaʻai D.

Inu nui i ka wai

I ka hoʻohui ʻana i ka pōloli ma mua o ka maʻamau i ka wā e hānai ana i ka waiū, ʻike ʻoe i ka make wai pū kekahi.

Ke kuhi kāu pēpē i kou umauma, hoʻonui ʻia kāu mau oxytocin. ʻO kēia ke kumu e hoʻomaka ai ka kahe ʻana o kāu waiū. Hoʻoulu kēia i ka make wai a kōkua e hōʻoia i ka hydrated pono ʻana i ka hānai ʻana i kāu pēpē.

He mea nui e hoʻomaopopo i kāu pono hydration e loli ke ʻano o nā kumu e like me nā pae o ka hana a me ka lawe ʻana i ka papaʻai. ʻAʻohe lula hoʻokahi-nui-āpau ke pili i ka nui o ka wai e pono ai i ka wā o ka hānai ʻana.

Ma ke ʻano he kuʻuna, pono ʻoe e inu mau ke make wai ʻoe a hiki i ka wā e pau ai kou make wai.

Akā inā ʻoe luhi loa, maʻule, a me he mea lā ke emi nei kāu hana waiū, pono paha ʻoe e inu i ka wai hou aʻe. ʻO ke ala ʻoi e haʻi aku inā inu ʻoe i ka wai piha ke kala a me ka pilau o kou mimi.

Inā he melemele ʻeleʻele a ʻala ikaika kona, he hōʻailona kēlā e make wai ʻoe a pono e inu hou i ka wai.

ʻOiai e hānai ana i ka waiū, hoʻokuʻu ʻoe i ka oxytocin, kahi e hoʻoulu ai i ka make wai. Mālama kēia hana ʻōnaehana kūlohelohe iā ʻoe e inu i ka wai lawa e hālāwai me kāu mau pono wai hoʻonui.

Nā meaʻai a me nā mea inu e hōʻalo ai i ka wā hānai waiū

ʻOiai ua lohe paha ʻoe i kahi ʻē aʻe, palekana ka ʻai ʻana e pili ana i nā meaʻai āpau i ka wā e hānai ana i ka waiū, inā ʻaʻole ʻoe he allergy i kahi meaʻai kikoʻī.

A, ʻoiai paha kekahi mau mea ʻono mai ka meaʻai, nā mea ʻala a mea inu paha e hoʻololi paha i ka ʻono o kāu waiū umauma, e hōʻike ana ʻaʻole paha e hoʻopili kēia i ka manawa hānai o kāu pēpē a i ʻole hana iā lākou fussy.

ʻO kekahi kuhi hewa maʻamau ʻo ia nā meaʻai "gassy" e like me ka cauliflower a me ka cabbage e lilo ai ka gassiness i kāu pēpē pū kekahi. ʻOiai ʻo kēia mau meaʻai e hoʻonāwaliwali ai iā ʻoe, ʻaʻole hoʻohuli nā mea hoʻolaulaha gas i ka waiū umauma, no kēia.

I ka hōʻuluʻulu manaʻo, palekana ka hapa nui o nā meaʻai a me nā mea inu i ka wā o ka hānai ʻana i ka waiū, akā aia kekahi mau mea e pono ke kaupalena ʻia a hōʻalo ʻia paha. Inā manaʻo ʻoe e pili ana paha kekahi mea i kāu pēpē maikaʻi ʻole, e noi i kāu kauka no nā ʻōlelo aʻo.

Kāpena

ʻO ka caffeine āu e ʻai ai ua hoʻohuli ʻia i ka waiū umauma, a ʻōlelo ka noiʻi he lōʻihi ka lōʻihi o nā pēpē e hoʻopili i ka caffeine. ʻAʻole hōʻike ʻia ka inu ʻana i nā mea inu caffeine e like me ke kope i mea e hōʻeha ai, akā e hoʻopili paha lākou i ka hiamoe o ka pēpē.

No laila, paipai ʻia nā wahine hānai hānai i ka palena o kā lākou lawe kope ma kahi o 2 a 3 mau kīʻaha i kēlā me kēia lā. He bummer ia, ʻike mākou, akā ma ka liʻiliʻi kekahi ʻae ʻia ka kope, ʻeā?

ʻAlekohola

Hiki i ka waiʻona ke hana i kona waiū i ka waiū umauma. Hoʻohālikelike ka hoʻoluhi i ka nui i loaʻa i ke koko o ka makuahine. Eia nō naʻe, hoʻopili nā pēpē i ka waiʻona ma ka hapalua o ka helu o nā mākua.

Mālama ka hānai ma hope o ka inu ʻana he 1 a 2 mau mea inu hiki ke hōʻemi i ka lawe ʻana o ka waiū o kāu pēpē a e hoʻonāukiuki a me ka hiamoe maikaʻi ʻole.

Ma muli o ka lawe ʻana o ka ʻalekoke kokoke loa i ka hānai ʻana i ka waiū hiki ke hopena maikaʻi ʻole i ke olakino o kāu pēpē, ʻōlelo ka AAP e kaupalena ʻia ka lawe ʻana i ka waiʻona i ka wā o ka hānai ʻana.

Hōʻike ka AAP ʻaʻole ʻoi aku ma mua o 0.5 karika o ka waiʻona i kēlā me kēia kilokika o ke kaumaha o ke kino, no kahi makuahine 60-kilo (132-paona), like ia me 2 auneke o ka wai inu, 8 auneke o ka waina, a i ʻole 2 pia.

ʻOiai he mea maikaʻi loa ia e leʻaleʻa i ka mea inu ʻona me he makuahine hānai, ʻoi aku ka maikaʻi e kali ma kahi o 2 mau hola ma hope o ka inu ʻana e hānai i kāu pēpē.

Waiū o ka pipi

ʻOiai ʻaʻole maʻamau. Pilikia paha kekahi mau pēpē i ka waiū o ka bipi. A inā loaʻa i kāu pēpē ka waiū waiū o ka bipi, he mea nui e kāpae ʻoe i nā huahana waiū mai kāu papaʻai.

Hiki i nā pēpē umauma ka maʻi āpau i ka protein waiū o ka bipi mai ka papaʻai a ko lākou makuahine, a hiki ke hoʻomohala i nā huhū, eczema, diarrhea, nā noho koko, ka luaʻi a i ʻole colic pēpē.

Hiki i kāu mea mālama ola ke hāʻawi iā ʻoe i ka ʻōlelo aʻo e pili ana i ka lōʻihi e kāpae ai i ka waiū mai kāu papaʻai, a i ka manawa palekana e hoʻihoʻi hou i ka waiū.

Paipai ʻia e kaupalena nā wahine hānai i kā lākou lawe ʻana i ka caffeine a me ka waiʻona. Hiki i kekahi pākēneka liʻiliʻi o nā pēpē ke maʻi i ka protein waiū o ka bipi i ka papaʻai a ko lākou makuahine.

ʻO ka hānai hānai a me ka pohō kaumaha

Hoʻowalewale ʻia paha ʻoe e lilo i ka wikiwiki ma hope o ka lawe ʻana, akā ʻo ka hōʻemi kaumaha ka manawa a he mea nui ia e ʻoluʻolu i kou kino i kēia hoʻololi.

Me nā loli hormonal he nui i hana ʻia i ka wā o ka hānai ʻana i ka waiū a me nā koi o ka calorie o ka hana ʻana i ka waiū o ka waiū, ʻoi aku ka nui o ka makemake i ka wā o ka hānai ʻana.

Ke kaohi nei i ka nui o nā calories, keu hoʻi i nā mahina mua o ka hānai ʻana i ka waiū, e hoʻemi paha i kāu lako waiū a me nā pae ikehu e pono ai.

ʻO ka mea pōmaikaʻi, ʻo ka hānai ʻana i ka hānai ʻana wale nō e hāpai i ka pohō kaumaha, ʻoiai ke hoʻomau ʻia no 6 mau mahina a ʻoi paha. (ʻO kēlā ʻōlelo, ʻo ka lilo ʻana o ke kaumaha i ka wā o ka hānai ʻana ʻaʻole hiki ia no nā mea āpau!)

ʻO ka nalowale ʻana ma o ka hui pū ʻana o kahi papaʻai olakino a me ka hoʻoikaika kino ʻaʻole pono e hoʻopili i kāu lako waiū a i ʻole ka waiū waiū, me ka manaʻo ʻaʻole ʻai ʻia ʻoe i kaʻai e hoʻomaka.

ʻO nā wahine hānai a pau, ʻaʻohe mea i ko lākou kaumaha, pono e hoʻopau i nā calorie kūpono. Akā inā he underweight ʻoe, malia paha e maʻalahi ʻoe i ka palena o ka calorie.

No kēia kumu, he mea nui i nā wahine me ka liʻiliʻi o ke kino e hoʻopau i ka nui o nā calorie e hōʻalo i ka hōʻemi o ka lako o ka waiū.

I nā mea āpau, e hoʻomanaʻo i ka lilo ʻana o ka paona ma hope o ka lawe ʻana he marathon, ʻaʻole he sprint. Ua hala he mau mahina e kau i ke kaupaona no kahi hāpai hāpai olakino na ʻolua a me kāu pēpē, a he mau mahina paha ka lōʻihi e lilo ai iā ʻoe - a ua maikaʻi.

ʻO ka mea nui e hoʻomanaʻo ai i ka hoʻāʻo ʻana e lilo i ka kaumaha o ka hāpai ʻana ʻaʻole maikaʻi nā meaʻai kaohi no ke olakino holoʻokoʻa a hana ʻole no ka hoʻemi kaumaha lōʻihi.

Ma hope o ka papaʻai momona, hoʻohui ʻana i ka hoʻoikaika kino i kāu hana maʻamau o kēlā me kēia lā, a ʻo ka loaʻa ʻana o ka hiamoe lawa nā ala maikaʻi loa e hāpai i ka pohō kaumaha olakino.

Hoʻonui ka Breastfeeding i kāu koi ikaika a me ka makemake, no laila lohi paha ke kaupaona. He mea nui ka ʻai ʻana i ka nui o nā calories e hōʻoia ai i kou olakino ʻoiai ka hānai ʻana.

Lawe aku

He hana nui ka hānai ʻana i ka hānai ʻana! Koi kou kino i ka nui o nā calorie a me nā meaola e mālama pono iā ʻoe a me kāu pēpē a olakino hoʻi.

Inā ʻaʻole ʻoe e ʻai i ka nui o nā calories a i ʻole nā ​​meaʻai momona, hiki i kēia ke hopena maikaʻi ʻole i ka maikaʻi o kāu waiū umauma. Hiki iā ia ke hōʻino no kou olakino ponoʻī.

ʻOi aku ka nui o ka nui ma mua o ka ʻai ʻana i nā ʻano mea olakino, nā mea momona a hoʻōki i nā meaʻai i hana ʻia. Hōʻalo i ka ʻai nui ʻana i ka caffeine a me ka waiʻona, a pili i nā ʻai i koi ʻia e mālama i kāu pēpē olakino.

Inā pono ʻoe e ʻike pono e hoʻohui i nā mea hoʻohui i kāu kaʻina maʻamau, e like me ka wikamina D a me ka omega-3s. A ʻo ka hope loa, e hoʻomanawanui i kou kino. Lawe i hoʻokahi lā i ka manawa a hoʻomanaʻo iā ʻoe iho i kēlā me kēia lā i kou ʻoluʻolu loa.