Pehea e momona ʻole ai i ka hāpai ʻana

Anter

• He aha e ʻai ai e kaohi ai i ka kaupaona
• He aha e hōʻalo ai i ka papaʻai
• Papa Kuhikuhi e kāohi ai i ke kaupaona
• Lā 1
• Lā 2
• Lā 3
• Ka weliweli o ke kaupaona ka hāpai ʻana

I mea e kau ʻole ai i ke kaupaona i ka wā o ka hāpai ʻana, pono i ka wahine hāpai ke ʻai i ke olakino a me ka ʻole o ka nui, a hoʻāʻo e hana i nā hana kino māmā i ka wā hāpai, me ka ʻae o ka mea hānau hānau.

No laila, he mea nui e hoʻonui i ka ʻai o nā meaʻai i ka fiber, nā wikamina a me nā minelala, e like me nā huaʻai, nā mea kanu a me nā meaʻai holoʻokoʻa, e like me ka laiki, pasta a me ka palaoa palaoa holoʻokoʻa.

ʻO ke kaumaha e loaʻa i ka wā o ka hāpai ʻana ma muli o ka BMI ka wahine i loaʻa ma mua o ka hāpai ʻana, a hiki ke loli ma waena o 7 a 14 kg. E ʻike ai pehea ke kaupaona i hiki iā ʻoe ke loaʻa, e lawe i ka hōʻike ma lalo o ka Gestational Weight Calculator.

Nānā: ʻAʻole kūpono kēia calculator no nā hāpai ʻana he nui.

He aha e ʻai ai e kaohi ai i ka kaupaona

No ka mālama ʻana i ke kaupaona, pono i nā wahine e ʻai i ka papaʻai i nā meaʻai maoli a me nā meaʻai āpau, e hāʻawi ana i ka makemake i nā huaʻai, nā lau, ka laiki, pasta a me ka palaoa holoʻokoʻa, ka waiū skimmed a me nā huahana a me nā mea momona, ʻai i ka iʻa ma ka liʻiliʻi ʻelua mau manawa i ka pule.

Eia hou, pono i kekahi e ʻai i ka meaʻai i hoʻomākaukau ʻia ma ka home, me ka hoʻohana ʻana i kahi nui o nā aila, nā kō a me nā aila ʻoliva i ka wā o ka kuke ʻana i nā meaʻai. Eia kekahi, ʻo nā momona a pau i ʻike ʻia mai nā ʻiʻo a me ka ʻili o ka moa a me ka iʻa e pono e hemo e hoʻemi i ka nui o nā calorie i ka papaʻai.

He aha e hōʻalo ai i ka papaʻai

I mea e hōʻalo ʻole ai i ka loaʻa ʻana o ke kaumaha i ka wā hāpai, he mea nui e hōʻalo i ka ʻai ʻana i nā meaʻai momona, kōpaʻa a me nā kōpona kope maʻalahi, e like me ka palaoa keʻokeʻo, nā meaʻono, nā meaʻono, nā waiū piha, nā kuki i hoʻopihapiha ʻia, nā ʻiʻo ʻulaʻula a me nā mea i hana ʻia, e like me ka sausage, pēpē sausage a me ka salami.

He mea nui nō hoʻi e hōʻalo i ka ʻai ʻana i nā meaʻai palai, nā meaʻai wikiwiki, nā mea inu momona a me nā meaʻai paʻahau, e like me nā pizza a me nā lasagna, no ka mea waiwai lākou i nā momona a me nā mea hoʻohui kemika. Eia kekahi, pono i kekahi ke hōʻalo i ka ʻai ʻana o kaʻiʻo a me ka mea kanu, ka pauka a i ʻole nā ​​mea hoʻomākaukau, no ka mea waiwai lākou i ka paʻakai, kahi e mālama ai i ka wai a hoʻonui i ke kahe o ke koko.

Papa Kuhikuhi e kāohi ai i ke kaupaona

ʻO ka mea aʻe kahi laʻana o ka papa kuhikuhi 3 lā e kaohi ai i ka loaʻa waiwai i ka wā hāpai.

Lā 1

• ʻAina kakahiaka: 1 aniani o ka waiū skim + 1 palaoa wholemeal me ka tī + 1 ʻāpana papaya;
• Mea ʻai kakahiaka: 1 yogurt maoli me ka granola;
• ʻO kaʻaina awakea: 1 moa steak me ka wai kōti + 4 col. laiki laiki + 3 col. pīni pī + saladi ʻōmaʻomaʻo + 1 ʻalani;
• Mea ʻai ahiahi: ʻO ka wai paina me ka mint + 1 tapioca me ka tī.

Lā 2

• ʻAina kakahiaka: ʻO ka Avocado smoothie + 2 whorreal toast me ka waiūpaka;
• Mea ʻai kakahiaka: 1 maiʻa kuʻi me nā ʻoka + gelatin;
• ʻO kaʻaina awakea: ʻO Pasta me ka tuna a me ka mea ʻono pesto + i kālua ʻia i ka saladi mea ʻai + ʻelua mau ʻāpana o ka wai wai;
• Mea ʻai ahiahi: ʻO 1 yogurt maoli me ka flaxseed + 1 palaoa wholemeal me ka curd.

Lā 3

• ʻAina kakahiaka: 1 kīʻaha wai ʻalani + 1 tapioca + tī;
• Mea ʻai kakahiaka: 1 yogurt maʻamau + 1 col. olonā + 2 toasts;
• ʻO kaʻaina awakea: 1 ʻāpana iʻa i moʻa + 2 uala waena + nā mea kanu i hoʻolapalapa ʻia + 2 ʻāpana o nā pineapa;
• Mea ʻai ahiahi: 1 aniani o ka waiū skim + 1 palaoa wholemeal me ka tuna.

Ma waho aʻe o ka ukali ʻana i kēia papaʻai, he mea nui ka hana pinepine ʻana i ka hoʻoikaika kino, ma hope o ke kamaʻilio ʻana me ke kauka a me ka ʻae ʻia ʻana, e like me ka hiking a i ʻole nā ​​aerobics wai. E ʻike i nā hoʻoikaika kino he 7 e hoʻomaʻamaʻa ai i ka hāpai keiki.

Ka weliweli o ke kaupaona ka hāpai ʻana

Hiki i nā kaumaha keu i ka hāpai ʻana ke waiho i nā mea pōpilikia no ka makuahine a me ka pēpē, e like me ke kiʻekiʻe o ke koko, eclampsia a me ka diabetes diabetes.

Eia kekahi, ʻo ka nui o ka momona ka mea hoʻi e hoʻolohi ai i ka hoʻōla o ka wahine i ka wā postpartum a hoʻonui i nā manawa o ka pēpē i ke kaumaha nui i ke ola holoʻokoʻa. E ʻike pehea ka hāpai ʻana o ka wahine momona.

E ʻike i nā ʻōlelo aʻoi aʻe no ka kaupaona ʻana i ka wā hāpai ma ka nānā ʻana i kēia wikiō: