He aha kāu e pono ai e ʻike e pili ana i ka hoʻokē ʻai intermittent ʻoiai hānai

Anter

• He aha ka hoʻokē ʻai wikiwiki?
• Maluhia paha iā ʻoe ke hana i ka wā hānai?
• Maluhia paha no ka pēpē?
• Aia kekahi mau koho hoʻokē ʻai i ʻoi aku ka maikaʻi ma mua o nā mea ʻē aʻe?
• Nā pilikia i ka wā e hānai ana i ka waiū
• Nā koho ʻē aʻe no ka pohō kaumaha inā ʻoe e hānai umauma ana
• ʻO ka lawe lawe ʻana

Hoʻohiki paha kou mau hoaaloha makuahine i kōkua ka hānai ʻana iā lākou e hoʻokahe i ke kaumaha o ka pēpē me ka ʻole o nā loli i kā lākou papaʻai a i ʻole nā ​​hana hoʻoikaika kino. Ke kali nei nō naʻe e ʻike i kēia mau hopena hoʻokalakupua? ʻAʻole wale ʻoe.

ʻAʻole ʻike nā wahine āpau i ka pohō kaumaha me ka hānai ʻana i ka waiū. I ka ʻoiaʻiʻo, mālama paha kekahi i ke kaumaha a hiki i ka waikena ʻana - e kamaʻilio e pili ana i ka hoʻonāukiuki.

Inā ʻoe e ʻimi nei i nā ala ʻē aʻe e hōʻemi i ka kaumaha, ua holo paha ʻoe i ka manaʻo o ka hoʻokē wikiwiki. Akā olakino kēia ʻano hana maikaʻi naʻu a me kāu mea liʻiliʻi?

Eia nā mea hou aʻe e pili ana i ke ʻano o ka wikiwiki wikiwiki, he aha ka mea e hana ai no kou olakino a me kou kino, a inā palekana paha iā ʻoe a me ka pēpē ʻoiai ʻoe e hānai ana.

Pili: ʻO ka hānai hānai ʻana iaʻu i ka loaʻa ʻana o ke kaumaha

He aha ka hoʻokē ʻai wikiwiki?

ʻO ka hoʻokē ʻai wā waena kahi ʻano o ka ʻai ʻana kahi e hoʻopau ai ʻoe i nā meaʻai i loko o ka puka aniani o ka manawa.

Aia nā ʻano like ʻole e hoʻokokoke i ka hoʻokē ʻai. ʻAi kekahi poʻe i kēlā me kēia lā a hana i ka hapa nui o kā lākou hoʻokē ʻai i ka pō. ʻO kahi laʻana, ʻai paha ʻoe no 8 mau hola o ka lā, e ʻōlelo ma waena o 12 p. a me 8 pm, a me ka wikiwiki a i ʻole nā ​​mea ʻē aʻe 16. Koho ka poʻe ʻē aʻe i kaʻai maʻamau i kekahi mau lā o ka pule a wikiwiki a ʻai wale paha i kahi helu o nā calorie i nā lā ʻē aʻe.

No ke aha e hoʻonele ai iā ʻoe iho? Aia kekahi mau kumu e hāʻawi ai ka poʻe no ka hoʻokē ʻai pinepine.

Hōʻike kekahi e hoʻopuni ana e pale aku paha nā hunaola i ka maʻi ke pilikia lākou mai ka ʻai ʻole ʻana. ʻAʻole wale kēlā, akā hōʻike kekahi i ka hoʻokēʻai Mei hoʻemi i ka palaho i loko o ke kino, a me ke kō kō, ke koko, a me nā pae kolesterol.

A, ʻoiai, he nui nā kaupaona e hoʻopuni ana i ka wā e hoʻokē ʻai pinepine ana.

ʻO ka manaʻo ke ʻaʻole ʻoe e ʻai, kūpenu ke kino i nā hale kūʻai momona no ka ikehu. ʻO ka hoʻokēʻai ʻana no kekahi mau manawa o ka manawa e hoʻohaʻahaʻa hoʻi i kāu ʻai calorie holoʻokoʻa, e alakaʻi ana i ka pohō kaumaha.

I hoʻokahi, hoʻomaʻamaʻa nā mākua i kahi lā ʻē aʻe kahi e ʻai maʻamau ai i kēlā me kēia lā ʻē aʻe a hoʻopau wale i ka 20 pākēneka o kā lākou mau calories maʻamau i nā lā ʻē aʻe. I ka pau ʻana o ke aʻo ʻana, ua lilo ka hapanui o 8 pākēneka o ko lākou kino kaumaha i 8 mau pule wale nō.

Pili: ʻO nā ʻano ʻoi loa o ka hoʻokē wikiwiki no nā wahine

Maluhia paha iā ʻoe ke hana i ka wā hānai?

ʻO ka manaʻo o nā wahine e hoʻokē ʻai ana ʻoiai ka hānai ʻana o ka waiū ʻaʻole ia he mea hou. I ka ʻoiaʻiʻo, hoʻokē ʻai kekahi mau wahine ma ke ʻano he ʻāpana o ka lā nui Muslim, Lamadana. Pili kēia i ka ʻai ʻole ʻana i ka meaʻai mai ka wanaʻao a i ka napoʻo ʻana no kahi manawa o hoʻokahi mahina. Mahele kekahi mau wahine e pili ana i kēia hana i ka hoʻohaʻahaʻa ʻana o kā lākou waiū i ka wā e hoʻokē ʻai ai.

No ke aha e hiki ai kēia? ʻ,, ʻ ʻ ʻ ʻ ʻ ʻ ʻ noiʻi ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ noiʻi e ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ ʻ noiʻi ʻē ʻē aʻe paha »ʻē aʻe i ka lawe ʻana o nā wahine i ka nui kūpono o nā macro- a me nā micronutrients e kākoʻo i ka hana waiū

Ua hoʻoholo nā kānaka noiʻi i nā wahine lactating i ka wahine wikiwiki i ka wā o Lamadana e lawe i ka ʻae no ka wikiwiki ʻole, no ka mea, ua hoʻokuʻu ʻia lākou i ka ʻenehana mai ka hana.

Hōʻike nā ʻōlelo aʻoaʻo kuʻuna e pili ana i ka meaʻai i ka hānai ʻana e pono i nā wahine i kahi 330 a i ka 600 mau calorie hou aʻe i kēlā me kēia lā e kākoʻo i ka hana ʻana o ka waiū.

Ma waho o kēlā, he mea nui e ʻai i nā ʻano meaʻai like ʻole a kālele kikoʻī i nā meaʻai i loaʻa ka nui o ka protein, ka hao, a me ka calcium. ʻO ka ʻai ʻana a lawa - a lawa hoʻi nā meaʻai kūpono - e hōʻoia i kou ola olakino a lawa ka waiū o kāu waiū i nā mea e pono ai kāu pēpē e ulu pono.

He mea kūpono nō hoʻi e hoʻomaopopo: ʻO ka hapa nui o kā mākou wai i kēlā me kēia lā mai ka meaʻai a mākou e ʻai ai. Inā hoʻēmi ka hoʻokē ʻai i kāu lawe wai, hoʻoliʻiliʻi paha ia i kāu lako.

Minamina, ʻaʻohe maoli nā haʻawina āu e ʻike ai i ka hoʻokē ʻai pinepine a me nā wahine hānai wahine wale nō no nā kumu pohō.

ʻO ka hapa nui o nā mea āu e ʻike ai i kahi hulina pūnaewele wikiwiki he anecdotal. A no nā moʻolelo maikaʻi āpau āu e lohe ai, aia paha he mau ʻike ʻokoʻa ʻē aʻe.

I nā huaʻōlelo ʻē aʻe: ʻO kēia kahi mea āu e kamaʻilio ai me kāu kauka. ʻO ka mea hope loa, ʻaʻole ia he mea e hōʻeha ai, akā ʻaʻole kūpono paha ia i nā pilikia kūpono, e like me ka nalo ʻana i kāu lako waiū.

Maluhia paha no ka pēpē?

Hōʻike ka noiʻi i kēia manawa ʻaʻole pili ka hoʻokēʻai i nā macronutrients i ka waiū umauma. Eia nō naʻe, hiki i kekahi mau micronutrients i ka waiū umauma ke "ʻano nui".

I nā wahine e hoʻokē ʻai nei no Lamadana, hōʻike kekahi i ka paʻa ʻana o ka waiū ma mua a me ka wā e hoʻokē ʻai ana. ʻO ka mea i loli, ʻo ka nui o ka lactose, potassium, a me ka nui o ka momona o ka waiū.

ʻAʻole maikaʻi kēia mau loli no ka pēpē - a ua hoʻoholo nā mea noiʻi nāna i kia i kēia kumuhana e pono ke hana pū me nā wahine me kā lākou poʻe lawelawe mālama ola ke pili ana i ka hoʻokēʻai a me nā pilikia e hiki ke loaʻa.

Maliʻa paha ka mea nui e hoʻomaopopo ai ʻaʻole like nā wahine ʻelua. ʻO ke ala o ka hoʻokēʻai ʻana paha i nā meaʻai i ka waiū umauma a me ka lako o ka waiū i ʻokoʻa ʻokoʻa paha ke kaukaʻi ʻia i kēlā me kēia.

Pehea ʻoe e ʻike ai inā e loaʻa ana i ka pēpē ka mea e pono ai? Hoʻolālā ka hui hānai hānai ʻo La Leche League i kekahi mau mea e hōʻike ai aia kahi pilikia:

• He lethargic a hiamoe nui paha kāu pēpē.
• Lawe nui paha kāu pēpē a i ʻole ka liʻiliʻi o ka manawa ma ka umauma. Hiki ke ʻokoʻa ke kau hānai "maʻamau" i ka manawa, akā e ʻike inā ʻike ʻoe i kahi ʻokoʻa i kaha ʻia.
• ʻAʻole lawa kāu pēpē. Eia hou, hiki i ke ʻano noho o kāu pēpē ke kanaka hoʻokahi - no laila e kahakaha i nā ʻokoʻa ʻokoʻa.
• Ua make wai kāu pēpē. Hiki paha iā ʻoe ke ʻike he maloʻo nā diaper a ʻike paha ʻoe i ka mimi ʻeleʻele a ʻulaʻula ʻulaʻula paha i kāna diaper.
• ʻAʻole loaʻa i kāu pēpē ke kaupaona ʻana a i ʻole ke hoʻomau ʻana i ka piʻo ulu.

Pili: Alakaʻi i ka waiū hānai: nā pono, pehea e, ʻai, a me nā mea hou aʻe

Aia kekahi mau koho hoʻokē ʻai i ʻoi aku ka maikaʻi ma mua o nā mea ʻē aʻe?

E kamaʻilio mau me kāu kauka ma mua o ka hoʻololi ʻana i kāu papaʻai. Loaʻa paha iā lākou nā manaʻo a me nā alakaʻi e kaʻana like ai me ʻoe a i ʻole nā ​​mea e kiaʻi ai ke hiki mai i kou olakino a me ka lako o ka waiū.

Inā makemake ʻoe e hoʻāʻo i ka hoʻokē ʻai wikiwiki, e kamaʻilio me kāu kauka e pili ana i kahi ala maʻalahi. ʻAʻohe alakaʻi kūikawā no nā wahine hānai wahine ʻoiai ʻaʻohe ʻikepili e pili ana i nā wahine hānai wahine e hana i kēia mau ʻōlelo aʻoaʻo mai.

Ua wehewehe ʻo ka mea noiʻi meaʻai pono ʻo Kris Gunnars - ma ka laulaha - pōmaikaʻi paha nā wahine i nā puka aniani pōkole o 14 a 15 mau hola me nā ʻano ʻē aʻe o ka hoʻokē ʻai pinepine.

A ʻoi aku paha ia e pili ana i ka mea āu e ʻai ai ke ʻai ʻoe. No laila e hana pū me kahi ʻoihana olakino e hōʻoia i kou hālāwai ʻana i kāu mau pono ponoola.

Pili: 6 mau ala kaulana e hana ai i ka hoʻokē ʻai waena

Nā pilikia i ka wā e hānai ana i ka waiū

Kaʻana like kekahi mau loea i ka lawe haʻahaʻa ʻana o ka meaʻai i ka wā o ka hānai ʻana i ka waiū me ka hopena maikaʻi ʻole o ka momona o kāu pēpē i kāu waiū, ʻo ka hao, iodine a me ka huaʻai B-12.

ʻOiaʻiʻo, hiki ke ʻai i kahi papaʻai olakino, kaulike i loko o kāu puka aniani - akā e pono paha i kahi hana paʻakikī e hōʻoia i kou lawa ʻana i kēlā me kēia lā.

Eia hou, ʻo kahi pilikia ʻē aʻe ka hāʻawi waiū haʻahaʻa. ʻO ka manaʻo ʻo ka ʻai haʻahaʻa a me nā hakahaka o ka calorie haʻahaʻa i loko o ka meaʻai - a i ʻole ka lawe ʻana i ka wai - e kāohi paha i ka hana waiū.

Hiki paha iā ʻoe ke ʻike i kēia komplication kūpono. Akā inā ʻoe e hana, hiki iā ia ke hana i kahi hana i ka hoʻihoʻi ʻana i kāu waiū i nā pae e kākoʻo i kāu pēpē e ulu ana.

Inā lawa ka hopena o kāu meaʻai i mea e hoʻololi ai i ka hui ʻana o kāu waiū a hoʻohaʻahaʻa i kāu lako waiū, he hopena paha kēia no kou olakino ponoʻī.

Hiki i nā hakahaka kino ke alakaʻi i nā mea e like me ka anemia pau ʻole ka wikamina. Pākuʻi ʻia nā ʻōuli me kekahi mea mai ka luhi a me ka liʻiliʻi o ka hanu i ke kaupaona kaumaha ʻana a me ka nāwaliwali o nā mākala.

Pili: 8 mau ʻōuli hemahema i loko o nā wikamina

Nā koho ʻē aʻe no ka pohō kaumaha inā ʻoe e hānai umauma ana

ʻOiai ʻaʻole hoihoi a pīhoihoi paha e like me ka hoʻokē ʻai pinepine ʻana, makemake paha ʻoe e hoʻāʻo e lilo i kaupaona i ke ala kahiko i ka wā e hānai ana i ka waiū. Paipai nā kauka i ka manaʻo e lilo lohi a paʻa mau, ʻaʻole ʻoi aku ma kahi o ka paona o ka pule.

ʻO kēia paha ka hana ʻana i kekahi mau tweaks liʻiliʻi i kāu hana maʻamau o kēlā me kēia lā, e like me:

• Ke lawelawe nei i kāu mau meaʻai ma nā pā liʻiliʻi e ʻoki i nā nui o ka hapa.
• ʻO ka haʻalele ʻana i nā meaʻai i hana ʻia, ʻo ia hoʻi nā mea kiʻekiʻe i ke kō a me ka momona.
• Ke hoʻolohi nei i kāu kaʻina ʻai e ʻae i kou lolo e hopu i nā hōʻailona piha o kou ʻōpū.
• ʻO ka ʻai ʻana i nā meaʻai āpau, e like me nā huaʻai, nā mea kanu, a me nā hua piha.
• Hoʻonui i kāu hoʻoikaika i kēlā me kēia pule i nā minuke 150 i manaʻo ʻia o ka hana kaulike (e like me ka hele wāwae ʻana a ʻauʻau ʻana) a i ʻole 75 mau minuke o ka hana ikaika (e like me ka holo ʻana a i ʻole Zumba).
• Hoʻohui i ka hoʻomaʻamaʻa ikaika i kāu hoʻolālā i ʻelua mau manawa o ka pule me nā mīkini kaupaona, nā kaupaona manuahi, a i ʻole nā ​​hoʻoikaika kino.

ʻO ka lawe lawe ʻana

Ua lohe paha ʻoe he 9 mau mahina ka ulu ʻana o kāu pēpē (a kau i ke kaumaha) a he 9 (a ʻoi paha) e lilo ana. ʻAe, ʻo ka hoʻolohe ʻana iā mākou e ʻōlelo ana he ʻoiaʻiʻo paha kēia, ʻaʻole ia e hōʻemi iki i ka ʻōlelo.

Akā e hoʻāʻo e mai huhū inā ua hoʻopuka ʻoe i kahi pēpē a loaʻa kekahi mau paona keu e kau nei. E akahai me ʻoe. ʻO ka ulu ʻana a me ka hānau ʻana o kahi pēpē kahi hana maikaʻi ʻole.

Inā makemake ʻoe i ka hoʻokē ʻai wā pōkole, e noʻonoʻo e hana i kahi manawa me kāu kauka e kūkākūkā e pili ana i ka maikaʻi a me ka maikaʻi ʻole.

Hiki ke hoʻohana i kēia hana a hui mau i kāu mau pahu hopu, akā ʻo ke ala e hoʻopili ai i kou olakino a me kāu waiū ʻaʻole paha e like me ka mea i ʻike ʻia e nā wahine ʻē aʻe i kou ola.

He mea ʻole āu e hana ai, e hoʻāʻo e koho i nā meaʻai maikaʻi a neʻe i kou kino - hilinaʻi iā mākou, ʻaʻole paʻakikī kēia mea hope me kāu pēpē e ulu ana - a ʻo ka hopena e uku kāu hana nui.