Ka hāpai keiki a me ka meaʻai kūpono

Anter

• Hōʻuluʻulu Manaʻo
• He aha ka meaʻai, a no ke aha he mea nui i ka wā hāpai?
• Loaʻa iaʻu kahi pono pilikino pono i kēia manawa ke hāpai au?
• Ehia mau kaumaha e loaʻa iaʻu i koʻu wā hāpai?
• Pono paha wau e ʻai i nā calorie hou aʻe ke hāpai au?
• He aha nā meaʻai e pono ai iaʻu e hōʻalo i ka wā hāpai?

Hōʻuluʻulu Manaʻo

He aha ka meaʻai, a no ke aha he mea nui i ka wā hāpai?

ʻO ka meaʻai e pili ana i ka ʻai ʻana i ka papaʻai olakino a kaulike hoʻi i loaʻa i kou kino nā mea momona e pono ai. ʻO nā mea momona nā mea i loko o nā meaʻai e pono ai i ko mākou kino i hiki iā lākou ke hana a ulu. Pākuʻi ʻia lākou i nā huehue, nā momona, nā protein, nā wikamina, nā minelala, a me ka wai.

Ke hāpai ʻoe, ʻoi aku ka nui o ka meaʻai ma mua o ka wā ma mua. Pono ʻoe i nā mea pono nui he nui ma mua o kāu hāpai. ʻO ke koho ʻana i nā meaʻai olakino i kēlā me kēia lā e kōkua iā ʻoe e hāʻawi i kāu pēpē i ka mea e pono ai e hoʻomohala. E kōkua pū ia e hōʻoia i ka loaʻa ʻana o ʻoe a me kāu pēpē i ka nui kūpono o ke kaupaona.

Loaʻa iaʻu kahi pono pilikino pono i kēia manawa ke hāpai au?

Pono ʻoe i kahi waikawa folic, hao, calcium, a me ka wikamina D ma mua o kāu ma mua o ka hāpai ʻana:

• ʻO ka Folic acid kahi huaola B e hiki ke kōkua i ka pale ʻana i kekahi kīnā o ka hānau ʻana. Ma mua o ka hāpai ʻana, pono ʻoe i 400 mcg (micrograms) i kēlā me kēia lā. I ka wā o ka hāpai ʻana a i ka wā e hānai ʻana i ka waiū, pono ʻoe i 600 mcg i kēlā me kēia lā mai nā meaʻai a i ʻole nā ​​huaora. He paʻakikī e kiʻi i kēia nui mai nā meaʻai wale nō, no laila pono ʻoe e lawe i kahi waihona i piha i ka waikawa folic.
• He mea nui ka hao no ka ulu ʻana o kāu pēpē a me ka ulu ʻana o ka lolo. I ka wā o ka hāpai ʻana, hoʻonui ka nui o ke koko i kou kino, no laila pono ʻoe i mea hao hou aʻe nāu a me kāu pēpē ulu. Pono ʻoe e loaʻa iā 27 mg (milligrams) o ka hao i ka lā.
• Hiki i ka Calcium i ka wā o ka hāpai ʻana ke hōʻemi i kou makaʻi o ka preeclampsia, kahi ʻano olakino koʻikoʻi e hoʻonui koke i ke kaomi koko. Kūkulu pū ka Calcium i nā iwi a me nā niho o kāu pēpē.
• Pono nā mākua hāpai i 1,000 mg (milligrams) o ka puna i ka lā
• Pono nā ʻōpio hāpai (mau makahiki 14-18) i ka 1,300 mg o ka puna i ka lā
• Kōkua ka Wikamina D i ka puna e kūkulu i nā iwi a me nā niho o ka pēpē. ʻO nā wahine āpau, hāpai a ʻaʻole paha, pono ke kiʻi iā 600 IU (nā ʻāpana honua) o ka huaora D i kēlā me kēia lā.

E hoʻomanaʻo i ka lawe ʻana i ka nui o kahi mea hoʻākea hiki ke hōʻeha. ʻO kahi laʻana, hiki i nā pae kiʻekiʻe loa o ka wikamina A ke hana i nā kīnā hānau. E lawe wale i nā huaora a me nā mea hoʻopōpōpō i koi ʻia e kāu mea mālama ola.

Pono ʻoe i kahi protein i kou hāpai ʻana. ʻO nā kumuwaiwai olakino olakino nā pūpū, ka pī, nā hua manu, nāʻiʻo wiwi, nā iʻa iʻa, a me nā nati a me nā ʻanoʻano ʻole.

ʻO Hydration kekahi mea hopohopo pono pilikino i ka wā hāpai. Ke hāpai ʻoe, pono i kou kino i ka wai hou aʻe e noho hydrated a kākoʻo i ke ola i loko ou. No laila he mea nui e inu i nā wai i lawa i kēlā me kēia lā.

Ehia mau kaumaha e loaʻa iaʻu i koʻu wā hāpai?

Ehia mau kaumaha e loaʻa iā ʻoe e pili ana i kou olakino a me ka nui o kou kaupaona ʻana ma mua o ka hāpai ʻana.

• Inā ʻoe ma kahi kaupaona maʻamau ma mua o ka hāpai ʻana, pono ʻoe e loaʻa ma kahi o 25 a 35 mau paona
• Inā he underweight ʻoe ma mua o ka hāpai ʻana, pono ʻoe e loaʻa hou aʻe
• Inā ʻoi aku kou kaumaha a i ʻole ka momona ma mua o kou hāpai ʻana, pono e hoʻemi i ka liʻiliʻi

E hōʻoia me kāu mea mālama ola e ʻike i ka nui o ke olakino loaʻa i kou wā hāpai. Pono ʻoe e hoʻonui i ke kaumaha i kou wā hāpai, me ka hapa nui o ke kaumaha i loaʻa i ka trimester hope loa.

Pono paha wau e ʻai i nā calorie hou aʻe ke hāpai au?

ʻEhia mau calori e pono ai i kāu mau pahu hopu waiwai. Hiki i kāu mea mālama ola ke haʻi iā ʻoe i kāu pahuhopu e pono ai, e pili ana i nā mea e like me kou kaupaona ma mua o ka hāpai ʻana, kou makahiki, a me ka wikiwiki o kou loaʻa ʻana o ka paona. ʻO nā ʻōlelo aʻoaʻo laulā

• I ka trimester mua o ka hāpai ʻana, ʻaʻole pono ʻoe i nā calorie keu
• I ka lua o ka trimester, pono ʻoe ma kahi o 340 mau calorie keu
• I ka trimester hope loa, pono ʻoe ma kahi o 450 ka nui o nā calorie i kēlā me kēia lā
• I loko o nā pule hope o ka hāpai ʻana, ʻaʻole pono ʻoe i nā calorie keu

E hoʻomanaʻo ʻaʻole like ka nui o nā calorie. Pono ʻoe e ʻai i nā meaʻai olakino i piha me nā mea momona - ʻaʻole "calories hakahaka" e like me nā mea i loaʻa i nā mea inu momona, nā candies, a me nā mea ʻono.

He aha nā meaʻai e pono ai iaʻu e hōʻalo i ka wā hāpai?

I ka wā hāpai, pono ʻoe e hōʻalo

• ʻAlekohola. ʻAʻohe ʻike ʻia o ka waiʻona i palekana no ka wahine e inu i ka wā hāpai.
• ʻO nā iʻa i loaʻa nā pae kiʻekiʻe o ka mercury. Palena i ke keʻokeʻo (albacore) i ke 6 auneke i kēlā me kēia pule. Mai ʻai i ka iʻa tile, ka manō, ka iʻa pahi kaua, a i ʻole ka mōʻī mōʻī.
• ʻO nā meaʻai e loaʻa ana i nā grobia e hiki ai ke hōʻeha i ka maʻi hānau, me nā
  • ʻO ka iʻa i puhi ʻia i ke anuanu e like me ka iʻa, salmon, a me ka mackerel
  • ʻO nā ʻīlio wela a i ʻole nā ​​ʻiʻo wela ke ʻole ka wela i ka uahi
  • Hoʻolahalaha ka ʻiʻo Refrigerated
  • ʻO ka waiūpaʻa ʻole a wai momona paha
  • Nā salakeke i hana ʻia e ka hale kūʻai, e like me ka moa, ka hua manu, a i ʻole ka salakeke tuna
  • ʻO nā paʻi paʻi palupalu ʻole i hoʻopili ʻole ʻia, e like me ka paʻi ʻole i paʻi ʻole ʻia, Brie, queso blanco, queso fresco, a me nā paʻi waiū polū
  • Nā ʻōpuʻu maka o kēlā me kēia ʻano (me alfalfa, clover, radish, a me ka bean bean)
• Nui loa ka caffeine. ʻO ka inu ʻana i ka nui o ka caffeine he mea ʻino ia no kāu pēpē. ʻO ka liʻiliʻi a liʻiliʻi paha o ka caffeine (ma lalo o 200 mg (milligrams) i kēlā me kēia lā) ʻike ʻia he palekana i ka wā hāpai. ʻO kēia ka nui ma kahi o 12 auneke kope. Akā pono hou aku kahi noiʻi. E hōʻoia me kāu mea mālama ola e pili ana inā maikaʻi paha ka inu ʻana i ka nui o ka caffeine.