ʻO ka papahana ʻai postpartum e kōkua iā ʻoe e hoʻōla

Anter

• E hohola i kāu mau meaʻai a puni ka lā
• E hana i ka papaʻai ʻai postpartum
• Hoʻohui i nā meaʻai ʻai i kāu papahana ʻai ma hope o ka hānau ʻana
• E ʻai i ka meaʻai e hoʻomāʻona iā ʻoe
• E ʻae i ke kōkua mai nā hoa
• Nānā no

He mea hoʻowalewale paha ia, akā ʻo ka hele ʻana i kahi meaʻai koʻikoʻi me ka manaʻolana e nalowale ke kaumaha o ka hāpai ʻana ʻaʻole ke ala e hele ai. (A, pono e haʻi aku ʻaʻole pono ʻoe e like me ʻoe pono e hoʻemi koke i ke kaumaha.) Ke hoʻololi ʻoe i ke ola me kahi pēpē hou, ʻo ka mea hope loa āu e pono ai ʻo ka hoʻolei ʻana i kou kino me nā kapu nui. Mai ʻae i nā hopohopo meaʻai e hoʻohui i kou kaumaha a me nā pō hiamoe ʻole ke hoʻololi ʻoe i kāu papa hana hou. Akā, e ʻai i kēia mau meaʻai e hoʻomau i ka wahie, hānai ʻia, a paipai i ka hoʻōla hou ʻana. (Related: ʻO nā mea a pau e pono ai ʻoe e ʻike e pili ana i ka hōʻemi ʻana i ka paona postpartum)

E hohola i kāu mau meaʻai a puni ka lā

ʻO ke kī o kou ikaika ʻaʻole ʻo ka nui (a i ʻole ka liʻiliʻi) āu e hiamoe ai i kēlā me kēia pō. ʻO ka mea ma kāu pāpaʻi ke pāʻani pū kekahi. "ʻO kekahi o nā mea nui e hiki ai i ka meaʻai olakino ke hana, ʻo ia ka hāʻawi ʻana i ka ikaika o nā makuahine hou," wahi a Kathy McManus, R.D., ka luna o ka ʻoihana meaʻai ma Brigham Women's Hospital ma Boston. "He mea nui ka hoʻolaha ʻana i ka meaʻai a puni ka lā i loaʻa iā ʻoe ka nui o nā calorie. ʻO kēia ka mea e hāʻawi iā ʻoe i ka mana mau e mālama ai i kāu pēpē a me ʻoe iho." (E pili ana: Kaʻana like ʻo Kayla Itsines i ka mea i hoʻoikaika iā ia e hoʻomaka i kahi papahana hoʻomaʻamaʻa ma hope o ka hāpai ʻana)

E hana i ka papaʻai ʻai postpartum

Ke ʻai ʻoe i nā meaʻai momona me nā meaʻai, e ʻike ʻoe i ka hele lōʻihi o kāu mau calorie. E ʻoi aku ka lōʻihi o kou piha ʻana, a e loaʻa iā ʻoe ka noʻonoʻo ala aʻe e pono ai no kēlā mau kelepona hānai 3 a.m. Manaʻo ʻo McManus e hoʻonui i kēia mau meaʻai olakino:

• Nā huaʻai a me nā mea kanu
• Nā mānoanoa holoʻokoʻa
• ʻO ka protein lean, e like me ka iʻa, ka pipi, a me nā meaʻai soy
• Skim a i ʻole ka waiū momona
• ʻO nā lau lauens
• ʻO nā meaʻai waiwai nui i ka hao, ʻoi aku ka nui inā loaʻa ʻoe i nā hōʻailona postpartum. Hiki iā ʻoe ke loaʻa ka hao mai nā cereal paʻa, ka wai prune, a me nā ʻiʻo wīwī.
• Nā meaʻai waiwai nui i ka Vitamin C, hiki ke kōkua i ka hoʻōla ʻana i ka ʻeha no nā makuahine i hānau ʻia ma o ka ʻāpana C. E ho'āʻo i nā ʻalani, nā ʻōmato, a me nā wai hua maoli.

Hoʻohui i nā meaʻai ʻai i kāu papahana ʻai ma hope o ka hānau ʻana

Inā makemake ʻoe i ka ʻai ʻai, manaʻo ʻo McManus e koho mai kēia mau mea:

• ʻO nā pahū palaoa piha me ka hummus
• Nati
• He kīʻaha kīʻaha palaoa piha me ka waiū momona haʻahaʻa
• He hua moa paʻa me kekahi kāloti
• ʻO ka paʻakai liʻiliʻi me kahi ʻāpana hua
• ʻO ka pīkī pīkī ma ka ʻāpala
• ʻO ka yogurt Helene maʻamau me nā hua

E ʻai i ka meaʻai e hoʻomāʻona iā ʻoe

Ua loaʻa iā ʻoe ka pēpē, a i kēia manawa pono ʻoe e ʻohi me kāu meaʻai hoʻemi kaumaha, ʻeā? hewa. Ua ʻōlelo ʻo McManus he nui nā wahine i hana i kēia kuhi hewa no ka mea ke nānā nei lākou i ka hoʻāʻo ʻana e hoʻemi i ko lākou kaumaha hāpai. "ʻO ka lilo ʻana i makuahine hou, ʻo ia ka mea e ʻike ai ʻoe i ka luhi nui a hiki i kou hoʻololi ʻana i kāu hana maʻamau hou, no laila pono ʻoe i kahi meaʻai e hiki ke kōkua iā ʻoe, ʻaʻole kahi mea e waiho mau iā ʻoe i ka pōloli a me ka manaʻo ʻole," wahi āna. (Pili: 6 mau kumu kolohe ʻaʻole ʻoe e nalo ana i ke kaupaona)

No ka hoʻomau ʻana i kou ʻuhane, ʻōlelo ʻo McManus i ka hoʻonohonoho mua ʻana i nā meaʻai momona. "Maikaʻi loa ka mālama ʻana ma ʻaneʻi, akā ʻoi aku ka maikaʻi o ka nui o nā kalapona i hoʻomaʻemaʻe ʻia, nā berena keʻokeʻo, a me nā meaʻai koʻikoʻi a e hoʻopau wale ana i ka piʻi ʻana o kou koko koko, e ʻoi aku ka luhi ma mua o kou wā."

E ʻae i ke kōkua mai nā hoa

Ke nīnau mai kekahi hoaaloha iā ʻoe pehea e hiki ai iā lākou ke kōkua, e noi iā lākou e ʻohi i kekahi mau mea kūʻai. "Ke inaina nei ka poʻe i ka hele nele ʻana mai ke kipa ʻana iā ʻoe a me kāu pēpē no ka manawa mua," wahi a McManus. Hiki iā lākou ke kōkua a hoʻemi iki ʻoe i ka ʻai ʻana i nā meaʻai momona a pau āu i hoʻoholo ai e hoʻohui i kāu ʻai. E noi iā lākou e ʻohi i ka yogurt, kahi pahu nati, a me nā meaʻai ʻē aʻe āu e pono ai e hoʻomau i ke kiʻekiʻe o kou ikehu.

"He mea nui kāu ʻano meaʻai ʻaʻole no kou ikaika wale nō, akā no ka hoʻoholo ʻana i ka wikiwiki o kou hoʻi ʻana i kou ʻano kahiko," wahi a McManus. "ʻO kaʻoi aku o kou paʻaʻana i ka meaʻai maikaʻi, hiki iāʻoe ke ho'ōla hou a hoʻi hou i kāu hoʻoikaika kino a me kāu hana maʻamau i kēlā me kēia lā."

Nānā no