ʻO ka meaʻai e pono ai i ka wā hāpai
He manawa koʻikoʻi ka hāpai ʻana i ka wā e loli ai ke kino o ka makuahine i nā loli he nui e kākoʻo i ka ulu ʻana a me ka ulu ʻana o ka pēpē i loko o ka ʻōpū. No laila, piʻi aʻe nā pono meaʻai, a ʻoi aku ka koʻikoʻi o ka maikaʻi o ka meaʻai. ʻAʻole kēia manaʻo e "ʻai no ʻelua" nā wahine hāpai ma ke ʻano o nā ʻāpana nui, akā e ʻai i nā koho momona, kaulike, a palekana. Kōkua ka ʻai kūpono i ka mālama ʻana i ke olakino o ka makuahine, kākoʻo i ka ulu ʻana o nā ʻōpū a me nā ʻiʻo o ka pēpē i loko o ka ʻōpū, hōʻemi i ka pilikia o nā pilikia, a hoʻomākaukau i ke kino no ka hānau keiki ʻana a me ka hānai waiū.
Eia nā meaola nui e pono ai i ka wā hāpai, kā lākou mau kumu meaʻai, a me nā ʻōlelo aʻoaʻo e maʻalahi ai ka hoʻokō ʻana i nā pono o kēlā me kēia lā.
1. Ka Ikehu Kūpono a ʻAʻole Nui Loa (Calories)
I ka wā hāpai, piʻi aʻe nā pono o ka ikehu i ka wā e holomua ai ka hāpai ʻana. I ka trimester mua, he liʻiliʻi ka piʻi ʻana, akā i ka trimester ʻelua a me ke kolu, piʻi nui nā pono. Eia nō naʻe, ʻaʻole he kumu nā calorie i hoʻohui ʻia e ʻai nui ai i nā meaʻai kiʻekiʻe i ke kō a me ka momona. Ke kau nei ka manaʻo nui ma ka nui o nā meaʻai: nā meaʻai i loaʻa ka nui o nā huaora, nā minelala, ka protein, a me ka fiber i kēlā me kēia lawelawe.
Nā kumu ikehu olakino: laiki, ʻuala, ʻuala, ʻoatmeal, berena palaoa piha, kulina, a me nā huaʻai. E koho i nā kalapona paʻakikī no ka ikehu paʻa a e kōkua i ka hōʻemi ʻana i ka pōloli.
2. Pūmua no ka ulu ʻana o nā ʻiʻo pēpē
He kuleana koʻikoʻi ko ka protein i ke kūkulu ʻia ʻana o nā ʻiʻo o ka fetal, me nā ʻiʻo, ka ʻili, nā ʻōkana, a me ka placenta. Pono nō hoʻi ka protein no nā loli i ke kino o ka makuahine, e like me ka hoʻonui ʻia ʻana o ke koko a me ka hoʻonui ʻia ʻana o ka ʻōpū. Hiki i ka nele o ka protein ke hoʻopilikia i ka ulu ʻana o ka fetal a me ka ʻōnaehana pale o ka makuahine.
Nā kumu protein: nā hua moa i moʻa ʻia, iʻa haʻahaʻa-mercury, moa, ʻiʻo wīwī, tempeh, tofu, nati, waiū a me nā huahana waiū. ʻO ka hui pū ʻana o nā protein holoholona a me nā mea kanu e kōkua i ka hoʻokō ʻana i nā pono o kēlā me kēia lā.
3. ʻAkika Folic (Folate) e pale aku i nā hemahema o ka neural tube
He meaʻai koʻikoʻi ka Folate, ʻoiai i ka wā hāpai mua, no ka mea he kuleana kona i ke kūkulu ʻia ʻana o ka lolo a me ke kaula kuamoʻo. Hiki i ka lawe ʻana i ka folate kūpono ke hōʻemi i ka pilikia o nā kīnā neural tube. Paipai pū kekahi poʻe loea olakino he nui i nā mea hoʻohui waikawa folic ma mua o ka hāpai ʻana a i ka wā o ka trimester mua, akā he mea nui ka lawe ʻana i ka meaʻai kūpono.
Nā kumu o ka folate: nā mea kanu ʻōmaʻomaʻo (spinach, broccoli), avocado, ʻalani, pīni puʻupaʻa, edamame, a me nā cereals i hoʻoikaika ʻia.
4. Hao e pale aku i ka Anemia
Piʻi ka nui o ke koko o ka makuahine i ka wā hāpai, no laila piʻi pū nā koi hao. Pono ka hao e hana i ka hemoglobin, ka ʻāpana o ke koko e lawe ana i ka oxygen. Hiki i ka nele o ka hao ke alakaʻi i ka anemia, e hoʻoluhi maʻalahi ai ka makuahine a me ka poniuniu, a hoʻonui i ka pilikia o kekahi mau pilikia.
Nā kumu o ka hao: ʻiʻo ʻulaʻula wīwī, akepaʻa (pono e kaupalena ʻia ka ʻai ʻana i ke akepaʻa a kūkākūkā me ke kauka lapaʻau), moa, iʻa, hua moa, spinach, nati, a me ka tempeh. No ka omo maikaʻi ʻana, e ʻai i ka hao me ka wikamina C mai nā huaʻai e like me nā ʻalani, guava, a i ʻole kiwi.
5. Kalipuna no nā iwi a me nā niho o ka pēpē
Kōkua ka kalipuna i ka hoʻomohala ʻana o kona mau iwi a me nā niho i loko o ka ʻōpū, a me ka mālama ʻana i ke olakino o ka iwi o ka makuahine. Inā lawa ʻole ka lawe ʻana o ka kalipuna, hiki i ke kino ke huki i ka kalipuna mai nā iwi o ka makuahine, e hoʻoweliweli ana i ka emi ʻana o ka nui o ka iwi. He kuleana ko ka kalipuna i ka hana aʻalolo a me nā ʻiʻo a me ke kāpili ʻana o ke koko.
Nā kumu o ka calcium: waiū pasteurized, yogurt, tīhi, iʻa iwi palupalu (e like me ka sardines), tofu i hoʻonui ʻia me ka calcium, a me kekahi mau mea kanu ʻōmaʻomaʻo. E hoʻomanaʻo e makaʻala i kou hoʻomanawanui lactose; inā ʻaʻole ʻoe e ʻae i ka waiū bipi, hiki iā ʻoe ke koho i kahi koho i hoʻoikaika ʻia me ka calcium.
6. ʻO ka Vitamin D no ka Calcium Absorption a me ka Immunity
Kōkua ka Wikamina D i ka omo ʻana o ka calcium a kākoʻo i ka ʻōnaehana pale . He mea maʻamau ka nele o ka Wikamina D ma muli o ka palena o ka lā a i ʻole ka ʻai ʻokoʻa ʻole. Hiki ke hoʻokō ʻia nā koi o ka Wikamina D ma o ka meaʻai, nā mea hoʻohui ke ʻōlelo ʻia, a me ka palekana i ka lā o ke kakahiaka.
Nā kumu o ka wikamina D: iʻa momona (kamoni, sardines), nā yolks hua manu, ka waiū i hoʻoikaika ʻia, a me ka lā.
7. Omega-3 (DHA/EPA) no ka lolo a me ka ʻike maka
He kuleana koʻikoʻi ko Omega-3s, ʻoiai ʻo DHA, i ka ulu ʻana o ka lolo a me ka retina o ka pēpē. Hoʻopili pū ʻia kēia meaʻai i ke kākoʻo ʻana i ka hana noʻonoʻo a me ka ulu ʻana o ka neurological. Paipai ʻia ka ʻai ʻana i ka iʻa, akā he mea nui e koho i nā ʻano iʻa haʻahaʻa i ka mercury.
Nā kumu o nā omega-3: kamona, sardines, mackerel, chia seed, flaxseed, walnuts, a me nā hua omega-3. E kaupalena i nā iʻa kiʻekiʻe-mercury e like me ka mano, ka iʻa pahi kaua, kekahi king mackerel, a me ka tuna nui.
8. Iodine no nā Hormones Thyroid a me ka ulu ʻana o ka lolo
Pono ka Iodine no ka hana ʻana o nā hormones thyroid, ka mea e hoʻoponopono i ka metabolism a pāʻani i kahi kuleana i ka ulu ʻana o ka lolo o ka pēpē. Hiki i ka hemahema o ka Iodine ke hoʻopilikia i ka ulu ʻana a me ka ulu ʻana, e hoʻolilo ana i ka hoʻohana ʻana i ka paʻakai iodized i mea maʻalahi akā pono.
Nā kumu o ka iodine: ka paʻakai iodized, nā meaʻai kai, nā hua manu, a me nā huahana waiū. E hoʻohana iki i ka paʻakai—ʻo ka pono no ka iodine ʻaʻole ia he manaʻo e ʻai nui i ka paʻakai.
9. ʻO ka Fiber a me nā Wai e hōʻoluʻolu i ka Constipation
He hoʻopiʻi maʻamau ka paʻa ʻana o ka ʻōpū i ka wā hāpai ma muli o nā loli hormonal a me ke kaomi mai ka ʻōpū ma ke ala ʻai. Kōkua ka fiber i ka hoʻoulu ʻana i ka neʻe ʻana o ka ʻōpū, ʻoiai nā wai e kōkua i ka palupalu ʻana o ka ʻōpala. Kōkua pū ka fiber i ka hoʻoponopono ʻana i ke kō koko a mālama iā ʻoe i ka manaʻo piha no ka lōʻihi.
ʻO nā kumu o ka fiber e komo pū me nā mea kanu kala, nā huaʻai (papaya, pea, ʻāpala), nā nati, nā hua, a me nā kalapona holoʻokoʻa. ʻO ka inu ʻana i ka wai lawa i ka lā a pau hiki ke hoʻomaikaʻi i nā pilikia o ka ʻōpū.
10. Choline no ka ulu ʻana o ka lolo a me ka hana o ke kelepona
Hoʻopoina pinepine ʻia ka Choline, akā he mea nui ia no ka ulu ʻana o ka lolo a me ka hana o ke kelepona. Pili pū ka Choline i ke kūkulu ʻia ʻana o nā membrane kelepona a me ka ʻōnaehana nerve. Loaʻa nui kēia meaʻai i nā kumu protein holoholona a me kekahi mau nati.
Nā kumu o ka choline: nā hua manu, ka ʻiʻo, ka iʻa, ka waiū, a me kekahi mau nati.
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Nā Manaʻo no ka ʻAi Olakino i ka Wā Hāpai Keiki
1. E hoʻopiha i kāu pā ma ke ʻano kaulike: hapalua pā o nā mea kanu a me nā huaʻai, hapahā o ka protein, hapahā o nā kalapona paʻakikī.
2. E koho i nā ʻano kuke olakino: hoʻomoʻa, hoʻolapalapa, palai me kahi ʻaila liʻiliʻi, a hoʻomoʻa paha.
3. Nā meaʻai māmā momona: yogurt pasteurized, huaʻai, nati i kālua ʻia, toast palaoa piha me ka hua manu i moʻa ʻia.
4. E kaupalena i ke kō a me nā meaʻai i hana nui ʻia: nā mea inu ʻono, nā keke i hoʻopili ʻia, nā meaʻai palai nui.
5. E makaʻala i ka palekana o ka meaʻai: e pale i nā meaʻai maka/moʻa pono ʻole (nā hua moa hapa, sashimi), ka waiū i hoʻomaʻemaʻe ʻole ʻia, a me nā meaʻai i pilikia i ka haumia.
ʻAi mai nā mea hoʻohui: I ka manawa hea e pono ai lākou?
I nā hihia he nui, e ʻōlelo aku ke kauka a kahu hānai paha i nā mea hoʻohui kūikawā e like me ka folic acid, ka hao, a i ʻole nā huaora prenatal, ʻoiai inā he anemia ka makuahine, ka nausea nui a me ka luaʻi ʻana, a i ʻole kahi papaʻai i kaupalena ʻia. ʻAʻole pani nā mea hoʻohui i ka meaʻai, akā hiki iā lākou ke kōkua i ka uhi ʻana i nā hemahema. E kūkākūkā mau me kāu kauka e pili ana i ke ʻano a me ka nui o nā mea hoʻohui e hōʻoia i kūpono lākou i kou olakino.
Pani
ʻO ka hoʻokō ʻana i nā pono meaʻai i ka wā hāpai, ʻaʻole ia e pili ana i ka ʻai ʻana i nā mea hou aku, akā, ʻo ka ʻai ʻana me ke akamai a me ka palekana. ʻO ka protein, ka folate, ka hao, ka calcium, ka wikamina D, nā omega-3, ka iodine, ka fiber, nā wai, a me ka choline kekahi o nā meaʻai koʻikoʻi e pāʻani ana i kahi kuleana koʻikoʻi i ke olakino makuahine a me ka ulu ʻana o ka pēpē. Me ka ʻai kaulike, kahi papa kuhikuhi like ʻole, a me ke kākoʻo o nā loea mālama ola, hiki i ka hāpai ʻana ke olakino a ʻoluʻolu hoʻi.
Inā makemake ʻoe, hiki iaʻu ke kōkua iā ʻoe e hana i kahi papa kuhikuhi laʻana no 7 lā no nā wahine hāpai (1/2/3 trimester) me nā koho pani e like me kāu makemake (e.g., ʻaʻole makemake i ka iʻa, he mea kanu mea kanu, a i ʻole he mōʻaukala o ka anemia).
