Te Whakahaere Manaaki Kaiwhakawhanau mō ngā Whaea Huawhenua
Pendahuluan
Ko te veganism he kai me te momo noho e karo ana i ngā hua kararehe katoa, tae atu ki te mīti, te ika, te hua manu, te miraka, me ngā hua miraka. I roto i te horopaki o te whānautanga, ka taea e ngā whaea vegan te whakatere haumaru i mua i te haputanga, te haputanga, te whānautanga, te whānautanga muri i te whānautanga, me te whāngai ū, mena ka tutuki ngā hiahia kai me te aroturuki tika. Ko te wero matua mō ngā whaea vegan ehara i te "vegan" tonu, engari ko te mōrearea o ētahi ngoikoretanga kai, e kitea whānuitia ana mena he ngoikore te whakamahere kai. Nō reira, ko te tiaki a te kaiwhakawhanau mō ngā whaea vegan e aro nui ana ki te tirotiro kai, te mātauranga, te tāpiringa tika, me te mahi tahi me ētahi atu tohunga hauora ina hiahiatia.
Ngā Mātāpono Whānui o te Manaaki Kaiwhakawhanau mō ngā Whaea Huawhenua
Kei te whai tonu ngā kaiwhakawhanau tamariki i ngā mātāpono o te tiaki kaiwhakawhanau paerewa: te aromatawai whānui, te tautuhi i te whānautanga, te whakamahere, te whakatinanatanga, me te aromatawai. Ko te rerekētanga kei roto i te arotahi taipitopito ki te aromatawai kai, tae atu ki ngā puna pūmua, te kai huaora me te kohuke matua, ngā tikanga kai whakapakari, me te whakamahinga o ngā tāpiringa. Me whakamahi hoki ngā kaiwhakawhanau tamariki i tētahi huarahi kore whakahe, me te whakaute i ngā uara me ngā whakapono o te whaea, me te whakarite hoki i te haumaru o te whaea me te tamaiti i roto i te pēpi.
Aromatawai
Kei roto i te aromatawai tuatahi he hītori hauora whānui, he hītori whānau, he momo noho, me te āhua kai. Mō ngā whaea kaiwhenua, he maha ngā mea matua hei tūhura:
1. Kua roa te noho hei kai huawhenua (kātahi anō ka huri, kua roa rānei). Ko ngā whaea kua huri kē, he nui ake te tūponotanga o te kore whakamahere tahua.
2. Kai o ia rā: ngā puna pūmua (tempeh, tofu, nati, edamame, seitan), ngā puna ngako hauora (āwōkātō, nati, purapura), me ngā momo huawhenua me ngā hua.
3. Ngā tāpiringa e whakamahia ana: inā koa te huaora B12, te huaora D, te iodine, te rino, te DHA omega-3, te konupūmā, me te waikawa folic.
4. Ngā tohu haumanu o te korenga o te kaha: te ngenge, te mā, te ngau, ngā mate pukupuku waha e hokihoki ana, te ngaronga nui o te makawe, te mamae o te uma, ngā mate wheua me ngā niho rānei.
5. Whakamātautau ā-tinana me te whakamātau i te tangata: te taumaha, te teitei, te BMI, me te pikinga o te taumaha i te wā e hapū ana.
6. Ngā whakamātautau tautoko: Hb/hematocrit, ferritin (mēnā e wātea ana), ngā taumata B12 (mēnā e wātea ana), huaora D (mēnā e taea ana), te huka toto, me ngā tirotiro haputanga auau.
Kei roto hoki i te aromatawai ngā āhuatanga pāpori-ōhanga me te urunga atu ki te kai nā te mea ka pā te wātea mai o ngā kai kua whakakahangia, ngā tāpiringa rānei ki te angitu o te whakatutuki i ngā hiahia kai.
Te Tātaritanga me te Tāutu i ngā Raru Whakawhanau
I runga i te aromatawai, ka taea e te kaiwhakawhanau te tautuhi i ngā raruraru pea, hei tauira:
– Te mōrearea o te mate toto kore rino (te iti o te Hb, te iti o te kai rino, te kore e kai i ngā puna rino tipu e ranea ana).
– Te mōrearea o te korenga o te huaora B12 (te kore e tango i ngā tāpiringa B12, me te kore hoki e kai i ngā kai kua whakakahangia).
– Te mōrearea o te korenga o te konupūmā me te huaora D (te kai onge i ngā kai he nui te konupūmā tipu me te iti o te pānga o te rā).
– Te mōrearea o te kore e kai i te pūmua (he kai nui te warowaihā, engari kāore he momo pūmua huawhenua).
– Ka taea e ngā amuamu hapūtanga pēnei i te hyperemesis te whakaiti i te kai e kainga ana.
Ko tēnei tātaritanga te pūtake mō te whakawhanake i tētahi mahere tiaki kua whakaritea.
Te Whakamahere Manaaki
He maha ngā wāhanga o te whakamahere manaaki whānau mō ngā whaea kaiwhenua:
1. Mātauranga Kai Taurite e Hangaia ana e te Huawhenua
Ka āwhina ngā kaiwhakawhanau i ngā whaea ki te whakawhanake i tētahi kai tōtika, ngāwari hoki ki te whai. Ko ngā mātāpono: he nui te pūngao, he nui te pūmua, ā, he nui ngā matūkai iti. Ngā tauira o ngā aratohu mahi:
– Pūmua: 2–3 ngā tūnga o te tempeh/tofu/rā, 1–2 ngā tūnga o ngā pīni (pīni whero, rēneti, pīni kikī), me ngā kākano (chia, hīhiama) e hiahiatia ana.
– Ngā warowaihā matatini: raihi parauri, ōti, kūmara, kānga, taro witi katoa.
– Ngā ngako hauora: nati, purapura, āwōkātō, hinu oriwa/kanora kia taurite.
– Ngā momo huawhenua me ngā hua: inā koa ngā huawhenua matomato (pīnihi, kāreti), karaka, tōmato, pepa hei puna huaora C hei āwhina i te mimiti rino.
– Ngā kai whakapakari: miraka tipu kua whakapakaritia ki te konupūmā me te huaora D, ngā witi whakapakaritia, te rewena kai kua whakapakaritia ki te B12 (mēnā e wātea ana).
Me whakauru hoki ki te mātauranga ngā huarahi hei whakanui ake i te wātea mai o te rino: te kai i ngā puna rino tipu me te huaora C, me te karo i te tī/kawhe i te wā kai, nā te mea ka ārai i te mimiti o te rino.
2. Tāpiringa i Manakohia
He mea nui te tāpiringa kai mā ngā whaea kaiwhenua. Ka taea e ngā kaiwhakawhanau te whakarite i ngā tukunga kai, te mahi tahi rānei ki te whakatau i ngā horopeta tika, engari i roto i te kaupapa matua:
– Huaora B12: me tāpirihia te huaora B12 i ngā wā katoa nā te mea ko te puna tūturu o te B12 i ahu mai i ngā kararehe.
– Waikawa Folic: e ai ki ngā paerewa i mua i te haputanga me te toru marama tuatahi o te hapūtanga.
– Rino: ina hiahiatia, inā koa mēnā he iti te Hb.
– Huaora D: mēnā kāore i te rawaka te whitinga o te rā, he nui rānei te mōrearea o te korenga.
– Iodine: mā te tote whai iodine, mā ngā tāpiringa rānei mēnā kāore i te mārama te nui o te kai e kainga ana.
– DHA omega-3: ka taea te whakaaro mai i ngā pūtake rimurimu (DHA kei roto i te rimurimu), inā koa mō te whanaketanga o te roro o te pēpi.
– Konupūmā: mēnā kāore i te rawaka te kai mai i ngā kai kua whakakahangia me ngā pūtake tipu.
3. Mahere Aroturuki
Kei roto i te mahere aroturuki:
– Te aro turuki i te pikinga o te taumaha e ai ki ngā taunakitanga BMI.
– Ngā tirotiro Hb i ia wā, me te aromatawai i te urupare ki te tāpiringa.
– Te aro turuki i te tipu o te kukune (te tirotiro i te fundus uterine/USG e ai ki te tohu).
– Te tuku tohutohu mō ngā amuamu o te hāputanga (te whakapairuaki, te ruaki, te mate kōroke) kia tutuki tonu ai te kai e kainga ana.
Te Whakatinanatanga o te Manaaki
I te wā whakatinanatanga, ka whakaratohia e ngā kaiwhakawhanau he tohutohu auau i ia haerenga ANC, ka aromatawai i te tutuki o ngā whakaritenga tāpiringa, ā, ka āwhina i te whakaoti rapanga. Mena ka pāngia te whaea e te whakapairuaki me te ruaki nui, ka taea e ngā kaiwhakawhanau te taunaki i ngā rautaki pēnei i te kai iti, auau, kai nui te kaha, kai huawhenua, me te tuku tohutohu mō ngā tohu o te matewai me te whakahekenga taumaha.
Me whakarite hoki ngā kaiwhakawhanau kia mōhio ngā whaea ki ngā āhuatanga o te haumaru kai: te akuaku kai, te rawaka o te rino, me te aro ki ngā kai huawhenua tino tukatukahia he nui te huka/tote engari he iti ngā matūkai.
Te Manaaki i te Whānautanga, i Muri i te Whānautanga, me te Whakangote U
I te wā e whānau ana, ka noho tonu te arotahi ki te aroturuki paerewa (te ahunga whakamua o te whānautanga, ngā tohu ora, te āhua o te kukune). Mā te āhua kai pai ka āwhina i te pupuri i te kaha o te whaea. I te wā e whānau ana me te whāngai ū, ka piki ake te hiahia mō te pūngao me ngā matūkai, nō reira me pupuri tonu e ngā whaea te kai i te pūmua, te wai, me ngā matūkai iti e tika ana.
Ahakoa he pai tonu te kounga o te waiū ū mai i ngā whaea kaiwhenua, he mea nui te huaora B12, te huaora D, me te DHA nā te mea ka pā ki te nui o te waiū ū me te āhua kai o te pēpi. Nō reira, ko te tāpiringa a te whaea me te aroturukitanga o te pēpi (te tipu, te whanaketanga, me ngā tohu o te anemia) he wāhanga nui o te tiaki tonu.
Te Mahi Ngātahi me ngā Tohutohu
Ko te manaaki i ngā whaea kaiwhenua he mea tino pai ki te mahi tahi. Ka taea e ngā kaiwhakawhanau te mahi tahi me ngā tākuta, ngā tohunga kai, ngā kaiwhakatakoto whakaaro whāngai ū rānei, inā koa mēnā:
– Kāore e pai ake te Hb tino iti, te anemia rānei.
– Kei te whakapaetia he ngoikore o te huaora B12 me ngā tohumate pūnaha io.
– Kua pōturi te tipu o te pēpi.
– He mate tāpiri kei te whaea pērā i te mate huka i te wā e hapu ana, te toto toto tiketike rānei.
Mā te mahi tahi ka tika, ka haumaru hoki ngā wawaotanga, me te kore e warewarehia ngā hiahia o ngā whaea.
Aromatawai
Ka whakahaerehia te aromatawai mā te aromatawai i ngā putanga: te pikinga taumaha tika, te whakapai ake i te hemoglobin, te whakaiti i ngā tohu, te tipu tika o te kukune, me te kaha o te whaea ki te pupuri i te kai huawhenua taurite. Mēnā kāore e tutuki ngā whāinga, ka arotakehia e te kaiwhakawhanau te mahere, ka whakapakari i te mātauranga, ka whakarerekē i ngā tāpiringa, ka tuku tohutohu rānei.
Whakamutunga
Ka taea e ngā whaea kaiwhenua te whai wheako hauora mō te hāputanga me te whāngai ū mena ka whakamaheretia pai ā rātou matea kai, ā, ka whiwhi rātou i te aroturukitanga whānau tika. Ko te tiaki whānau mō ngā whaea kaiwhenua e arotahi ana ki te aromatawai kai whānui, te mātauranga mō te kai taurite, kai tipu, tāpiringa matua pērā i te huaora B12 me te rino, me te aroturukitanga auau o te tipu o te whaea me te tamaiti. Mā te huarahi whakaute, whai taunakitanga, me te mahi tahi ka āwhina i te whakarite i te hauora pai mō te whaea me te pēpi.
