ʻO kahiʻai palekana no nā wāhine hāpai a me nā wāhine lacting he mea nui loa. ʻOiai e pili ana kēia i ke olakino o ka makuahine a me ke keiki. No laila, pono i nā makuahine o ka wā e kū nei ke hopohopo e pili ana i kaʻai kūpono.
Nā meaʻai no ka olakino makuahine a me ke keiki.
No ka mālama ponoʻana i kaʻaiʻana o nā wāhine i ka wā'ōpū a me ka lactation, pono e hoʻolakoʻia nā meaʻai me ka lawa pono (calories). Pono i loko o nā meaʻai nā meaʻai waiwai nui (eg, nā protein, nā momona, nā haʻalulu a me nā huaʻaila) i ka nui a me nā nui. Pono e mālamaʻia he maikaʻi maikaʻi ka mālamaʻana i ka wai. Pono ka wai e hoʻomaʻemaʻeʻia i nā mea kaumaha o nā metala, chlorine, nitrates a me nā meaʻino'ē aʻe. He mea kūpono hoʻi ia e mālama i ka hoʻoikaikaʻana i kaʻaiʻana o nā wāhine hānau a me nā wāhine. Pono keʻano o nā meaʻai,ʻoiai ināʻaʻole ia e hoʻopili pinepine i nā makuahine'ōpio. Ke hoʻololiʻia nei kahi manaʻo o ke keiki pēpē eʻono kaʻono i ka waiū waiū, ma muli o kaʻai o ka makuahine. He mea maikaʻi kēia i ka hikiʻana mai o ka manawa e unuhi i ka pēpē no ka lure i meaʻaiʻoi loa. ʻAʻoleʻo ia e makaʻu i nā meaʻokoʻa hou, a mahalo nui i ka papaʻaina.
He meaʻaiʻole - he aha kēia?
ʻO nā hewa i kaʻaiʻana o nā wāhine hāpai a me nā wāhine lactua e hana i ka wāʻaʻole e hoʻopiha piha ka papa inoa o nā lā i ka noi o ka uluʻana o nā makuahine a me nā keiki no nā meaʻai. ʻO ka hoʻolālāʻana i nā meaʻai i kēlā me kēia lā,ʻaʻole nā wāhine a pau e hoʻomalu i ke komoʻana i nā meaʻai o nā mea pono i ka wā e hānau ai nā micronutrients, e like me ka hao, zinc, iodine. ʻO ko lākou nele e hiki ke alakaʻi i nā pilikia likeʻole me ke olakino -ʻo ka makuahine a me ke keiki hānau. Eia naʻe,ʻo ka nui o kaʻai i nā mea hāpai a me nā lacting kānaka he meaʻino hoʻi. Pono pono ke nānā i ka palekana a me ka nānā pono i ka maikaʻi o ka meaʻai,ʻaʻole i ka nui. ʻO ke kālā kūpono i ka wā o ka hāpaiʻana,ʻaʻole ia eʻoi aku i ka 12 a 14 kilokani.
Nā hua'ōlelo e pili ana i nā calories.
Hōʻike nā luna o ke kauka olakino i nā wāhine i ka lua a me kaʻekolu o nā makahikiʻekolu o ka hāpaiʻana e hoʻonui i nā calories - he awelika 300kcal i kēlā me kēia lā. A i kahi o ka 2500 calories i ka lā. ʻO ka mea pono, pono i kekahi e noʻonoʻo i nā pono o kēlā me kēia kanaka no ka ikehu. Ke pili nei lākou i nā mea likeʻole i ka makahiki, ke kūlana kūikawā o kēia manawa (ka nui, kaʻole o ke kaumaha o ke kino), ka nohona, ka hana, a iʻole kaʻano o ka hana i hanaʻia. E paipai i ka meaʻai kupono i nā kauka.
Ma hope o ka hānauʻana,ʻoi aʻe ka nui o nā pono o ka wahine hānai, ma mua o ka wā ma mua o ka hānauʻana. ʻO kaʻai maʻamau o ka makuahine ma hope o ka hānauʻana he meaʻoi aku ka maikaʻi. ʻO ka nui o nā calorie i kauʻia heʻoi aku i ka 600 kcal i kēlā me kēia lā i nā mahinaʻeono mua o ka hānaiʻana. A 500 kcal i kēlā me kēia lā ma nā mahina e hiki mai ana - e pili ana i 2,500 - 2,700 calories e komo i loko o ke kino. Eia kekahi,ʻo nā kumu hou o ka ikehu i ka meaʻai e ponoʻia no nā wāhine me nā poho kaumaha ma ka lactation. ʻO kahiʻoi aku ka nui o nā lilo o ke kaumaha ma mua o nā kūlana iʻaelikeʻia no ko lākou mau makahiki a me ka ulu. A eia hoʻi, inā e hānai ka makua i nā meaʻoi aʻe ma mua o hoʻokahi keiki. Eia kekahi,ʻo ka ikaika hou (calories) i ka meaʻai e pono no nā wāhine ma hope o kēia mau mea.
Pāmua.
No nā wāhine hāpai, pono ka mea e pono ai nā proteins e hoʻonui i ka uluʻana o nā pūnaewele hou. ʻAʻole pono ka hāʻule o ka nui ma lalo o 95 grams per day. ʻOi aku ka nui o ka pono i ka wā e hānai ai i ka pēpē - 20 grams i kēlā lā i kēia lā ma ka hapa mua o ka makahiki ma hope o ka hānauʻana. A 15 mau lā i kēlā lā i kēia lā i nā mahina e hiki mai ana o ka hānai. 60% o ka huina hoʻomau pilina o ke ao e pono ke kumu holoholona. ʻAʻole hiki keʻaeʻia nā hoʻokolohua me nā meaʻaiʻole a me nā meaʻai no ka makuahine'ōpio. ʻO ka pōʻahu holoholona i loko o ka mea nui ka mea i loko o ka waiū a me nā hua puaʻa, ma kaʻiʻoʻulaʻula, kaʻiʻo hānai a me ka iʻa. ʻO ke koena o 40% e hele mai mai nā mea kanu maikaʻi. ʻO kēia, he laʻana, beans (beans, peas, beans) a me nā soybe (ʻaʻole i hoʻoponoponoʻia!). ʻO ka waiwai o ka protein, ma mua o nā mea a pau, he mea nui ia no ka wahine. No ka mea inā nui nā kinona (a me nā mea'ē aʻe), waiho ka kino i ka'ōpū a me ka waiū umauma me ka nui o macro a me microelements. Akā, ma mua o nā lāʻau kiko'ī o ka'ōpū makuahine, nāwaliwali ka palekana.
Nā momona maikaʻi a maikaʻiʻole.
ʻO ka nui o ka momona i kaʻaiʻana i nā makuwahine a me nā lactating,ʻaʻole ia heʻokoʻa loa i nā koina i manaʻoʻia no nā wāhine. Pono e helu nā'ōpili i 30% o ka waiwai waiwai o kaʻaiʻai i kēlā me kēia lā. Eia naʻe, hiki ke hoʻololi i ka meaʻai i ka wā o ka hānauʻana a me ka lactation e pili ana i keʻano o ka momona i pau. I nā wāhine, pono e hoʻomāhuahua i ka waiwai o nā waikawa waiwai -ʻo ia ka linoleic acid a me ka waikawa alpha-linolenic. ʻO nā kumu nui o kēia mauʻawaʻawa momona:ʻo kaʻaila o ka meaʻaila (ka meli, ka peʻa, ka hua, ka olive), nā iʻa momona (ka nahelehele, nā sardine, ke kepaula, ka iʻa) a me ka iʻa. Pono e hoʻohanaʻia nā hinu Soybean a me nā hui manu e like me kaʻaʻahu no nā salama. Hiki i kaʻailaʻaila ke hoʻohanaʻia no ka kukeʻana i nā mea wela (no ka'ūlaʻi, ka'ūla a pēlā aku).
Hoʻouluʻia nā wāhine hānai a me nā mākua hānai eʻai i nā mea momona, nā momona maoli. No laila, ʻaʻole e pono i kekahi keʻai i ka margarine a me nā meaʻai e like me ka "ʻai wikiwiki" i nāʻano a me nāʻano. ʻO lākou ke kumu nui o nā mea i kapaʻia he "pōʻino", aiʻole nā isomers o ka trans fatty ac. ʻO kēia mauʻawaʻawa, e hele ana i ka placenta a me ka cordi umbilical, hiki ke waiho i kahi pilikia i ke keiki i hānauʻoleʻia. Eia kekahi, komo lākou i ka waiū waiū, a i ka hopena maikaʻiʻole i ka olakino o ke keiki. Loaʻa nā momona i loko o ka waiūpaʻa, akā, ua'āponoʻia ma keʻano he momona i kaʻaiʻana o nā wāhine hāpai a me nā wāhine lactating. ʻO ia ke kumu, ma muli o nāʻenehana hanahana e hoʻohanaʻia ana i ka hanaʻana o ka margarine, ma kaʻaila cow cow ka mea e hanaʻia ai nā mea isomers o ka wai fat fat i nāʻano māmā o ka bipi. He kumu kumu maoli ko lākou, a no laila, ua manaʻoʻia he pale pale.
ʻO nā waiʻa waiʻoi aku ka maikaʻi?
ʻO nā'ōponaʻo ka wai o 55-60% o nā koi o ka ikehu o ke ao. ʻO ka'ōpū o ka'ōpelu i loko o kaʻai o kēlā me kēia lā o ka wahine hāpai e pono ia he 400 mau kalamani i kēlā lā kēia lā, a no nā wāhine hānai - he'eleka he 500 grams i ka lā. Hoʻopaʻaʻia nā palena pāʻaniʻai i kaʻaiʻana i ka sucrose a iʻole ke kō,ʻo ka hapa o kaʻai i kēlā me kēia lā,ʻaʻole ia eʻoi aku ma mua o 10% o ka hoʻohanaʻana i ka ike. No laila, i ka wā o ka hāpaiʻana a me ka lactation,ʻaʻole e pono i kekahi keʻai i nā lau leʻaleʻa. Ponoʻia nā mākua eʻai i nā'ōpona'aleʻa nui i ka wā eʻai ai, a maʻalahiʻia e ke kino. ʻO nā kumu maikaʻi o nā'ōpona'aleʻa nui heʻai, palaoa, pālaʻi.
No ka hana ponoʻana o ka'ōpū, pono i kaʻai ke lawa i keʻano o ke kiko meaʻai. I kēlā lā kēia lā, pono ka'ōpū o kahi wahine hāpai i 30 mau kahe o ke fiber. ʻO ke kumu no nā wāhine lacting keʻano he 20 a 40 karamu o ke fiber i kēlā lā i kēia lā. Ua nui ka'ōpū'oniʻona i nā'ōpalaʻokoʻa a pau, e like me ka palaoa, ka lālā palaoa, a me ka laiki. ʻOkoʻa nā huaʻai i nā mea kanu (ʻo ia hoʻi nā kāloti, ka peʻa, ka broccoli) a me nā hua (ʻo ka nui o nā'ōmaʻa, ka maiʻa, nā huawaina, ka pears).
Ua maikaʻi nā mea a pau i ka hoʻohaʻahaʻaʻana.
I ka papa o ka lā, pono e mālamaʻia nā wāhine ma ka lawaʻana o nā mau huameʻa, nā macro a me nā pae hilinaʻi, wai. He lālā o kaʻai kaulike. ʻO ka hemahema a me ka keu o kēlā me kēia mea hoʻololi i ka olakino o ka makuahine a me ke keiki. ʻO nā hopena o ka hemahema o ka huaora hiki ke lilo i mea weliweli no ke olakino. ʻO ka meaʻoi aku ka mea nui i nā wāhine i ka wā o ke kōpūʻana a me ka lactation, i ka manawa e makemake ai ke kino i nā paniʻoi aku o nā meaʻai a pau i ka momona (A, D, E) a me nā huaʻaila wai maʻemaʻe (C, folic acid). Ua manaʻo nā luna o ke kauka olakino i ka hāʻawiʻana o ka hapalua o ka kilogram o nā hua a me nā huaʻai i kēlā me kēia lā i ka kino o nā wāhine hāpai a me nā lactating me ka nui o nā hua hua. Eia nō naʻe, ponoʻoe e nīnau i ke kauka, ponoʻoe e makemake hou i ka laweʻana o ka huaora. ʻO kahi kumu maikaʻi o nā huaʻai momona-momona nā huaʻaila, ka waiū a me nā hua laʻa, ka pata a me ka'ōpū iʻa.
Akā naʻe,ʻaʻole i ka hapa wale nō, akā,ʻoi ka pōʻino o ka nui o ka huaora. ʻO kahi laʻana, ināʻoe eʻai i nā meaʻai momona-momona, hiki iā ia ke alakaʻi i ka lāʻauʻawaʻawa - aiʻole i ka lāʻau make. He mea maʻalahi ke alakaʻi i kahi loiloi o ka hoʻohanaʻoleʻia o ka hoʻohanaʻana i nā huahana paila. Hiki ke kaumaha i nā hopena o kēia kūlana. Uaʻikeʻia nā haʻawina i hanaʻia ma ke UK i ka uluʻana o nāʻano likeʻole o nā maʻi malupali i nā keiki hou i loaʻa i kona makuahine i nā lāʻau he nui o ka huaʻo A i ka wā o ka hānauʻana -ʻoi aku ma mua o 10,000 IU i kēlā lā (4,000 IU i kēlā lā). No laila, ma mua o ka laweʻana i kekahi lāʻau lapaʻau e pili ana i nā huaora, e kamaʻilio me kāu kauka!
Nona nā meaʻai i nā kumumanaʻo.
I loko o ka'ōpū a me ka hānaiʻana, e pono ana i ke kino ka nui o nā hiʻohiʻona. He hikiʻole ke haʻi aku iā lākou a pau, no laila, e nānā kākou i nā mea nui loa - calcium, magnesium, iron a me iodine.
ʻO nā mākua i loko o ka'ōpū a me ka hānai e pono eʻai i ka 1200 mg o ka calcium i kēlā lā i kēia lā. ʻO ke kumu nui o kēia māmā he waiū a me nā hua laʻau. Eia kekahi laʻana, i loko o kahi moe o ka waiū he 1200 mg o ka calcium. ʻOi aku i loko o ka baʻa. Eia kekahi, aia kahi calcium (akā, ma nā mea liʻiliʻi) i nā huahana o nā mea kanu. ʻO nāʻano momona'ōmaʻomaʻo uliuli (broccoli, kāpena Italia, greens leaf), legumes, grains, nuts, bread. ʻO ka mea pōʻino,ʻaʻole hiki ke hoʻolako i ke kino i ka manawa kūpono o ka "meaʻaiʻai" kūlohelohe. No kēia kumu, ma keʻano hoʻoilo a me ka punawai, e laweʻia aku kekahi calcium i loko o keʻano o ka hoʻomākaukauʻana. Eia naʻe, pono e hanaʻia kēia ma lalo o ka nānāʻana o ke kauka e hoʻoholo i keʻano o ka lāʻau a me kona mau lā. Ua hōʻikeʻia kaʻimi noiʻiʻana e loaʻa ka maikaʻi o ka hānai i nā iwi o ka makuahine. I ka manawa o ka hānai, no ka hoʻonuiʻana i ka noi o ka wahine no ka calcium,ʻo ka mineralila o kaʻeke e like me ka kiʻekiʻe ma mua o ka'ōʻana. ʻO ka hopena maikaʻi o kēia hoʻoponoponoʻana, manaʻo ka wahine ma hope o ka hoʻomakaʻana o ka minuopa.
ʻO kekahi kumu nui no ka olakino,ʻo ia hoʻi ka magnesium, i komo i loko o ka hana 300 mau enzymes o ke kino kanaka. ʻO ke kumuhana o ka magnesium i kēlā me kēia lā no nā wāhine hāpai he 350 mg. A no na makua hanai - 380 mg. ʻO kahi kumu waiwai o ka magnesium,ʻo ia: oatmeal, buckwheat, paila palaoa, huakō, beans, peas, soybeans, koko, kelekale, nuts a me nā hua maloʻo.
ʻO ka mea anemia ma muli o ke kala hao iʻikeʻia he 30% o nā wāhine hānai. ʻO kēia ke alakaʻiʻana i kahi pilikia pilikino pili i ka hypoxia fetal a hiki ke hoʻokuʻu i ka hānau hānau. ʻO ka lālā o ka hao i kēlā me kēia lā i ka wā o ka hāpaiʻana, he 26 milligrams. ʻO nā kumu maikaʻi o ka hao he pipi (heki, puʻuwai), hānai, puaʻa,'ōpulu'ōpū,ʻohe oat, noki, beans,'ākihi. ʻOiai, he mea paʻakikī ke hāʻawiʻana i ke kino o kahi wahine hāpai me ka nui o ka hao wale nō me ke kōkuaʻana i ka meaʻai. I ka manawa pinepine e pono ai e hana i ka papa hana hao.
Hoʻomaopopoʻo Iodine i ka hana maʻamau o kekahi o nā momona endocrine nui loa - ka lauroid thyroid. ʻOiaiʻo ia he māhele koʻikoʻi o nā hormones thyroid, hoʻohemoʻo iodine i nā kaʻina hana nui o ke kino. ʻO kaʻaiʻole o ka'ōpū i kaʻaiʻana i nā wāhine hānau, hiki ke hoʻonui i ka hopena o ka hāʻuleʻana, hoʻonāukiuki i nā hanaʻino o ke keiki, a hiki i ka makeʻana o ke keiki hānai. Pono e loaʻa i nā wāhine hānai i nā lā o ka iodine i ka nui o 160-180 micrograms, a me nā mea hānai hānai - 200 micrograms i ka lā. No ka hālāwaiʻana i ka koi kiʻekiʻe no ka hana o kēlā me kēia lā o ka iodine, pono ia eʻai i ka paʻakai o ke koko i ka 4-6 mau kalena o ka lā.
ʻO nā mea kīnāʻole i ka meaʻai i kēlā me kēia lā.
I nā wāhine mua, i nā malama mua o ka'ōpū, e inu i ka nui o nā wai - e pili ana i 1.5 liters i ka lā. Loaʻa kēia ma muli o ka wai i nā mea e ulu ana a me nā'ōpena o ke keiki i hānauʻoleʻia he 80%. I ka hopena hope loa o ka'ōpūʻana, ua'ōleloʻia e hoʻohālikelike i ka helu o nā mea inu i kaʻai i 1 - 1.2 lita no ka lā. He mea nui loa kēia, no ka nui o ka wai i loko o ke kino e hiki ke hanaʻino i nā mahele o ka uterine a pale i ka hana. Akāʻo nā mākuahine e hānai ana i ka mea e pono ai eʻai i ka 1.5 - 2 lita o ka wai i kēlā lā i kēia lā.
A he pono nō hoʻi e hoʻolohe i ka nui wale nō, akā, i ka maikaʻi o ka hoʻopihaʻiaʻana o ka wai. I ka wā o ka'ōpū a me ka lactation, mai laweʻoe i nā meaʻona kalapona, ka wai ikaika, ka cafe a me ka waiʻona. I ka wā e hānai ai i ka waiū, me ka hui pū me ke kolake mau, he pono ke inu i ka hapalua o ka lita o ka waiū i kēlā lā i kēia lā. Loaʻa i nā meaʻai waiwai nui, e like me ka calcium, ka protein, a me ka hua B2. Akā,ʻaʻole hiki iāʻoe ke hānai i nā keiki me ka waiū kau! Eia hou, hiki iāʻoe ke inu e pili ana i ka hapalua lita i ka lā (akā,ʻaʻole iʻoi aku) o nā huaʻai a me nā meaʻai. Ua hoʻomohala nā mea hana i nāʻano mea kanu. Nā hiʻohiʻona o ka hanaʻana o ke kī, kākoʻoʻana i ka lactation: teas me ka hoʻohui o ka anise, fennel, caraway, lemon balm a me ka upena. ʻO ka mea hana i loko o ka unuhiʻana mai kēia mau mea kanu e komo i ka waiū umauma a hoʻonui i ka makemake o ka pēpē.
Mahalo i kaʻai kaulike no nā wāhine hāpai a me nā wāhine lactating, hiki ke paleʻia nā pilikia he nui. Ma hope o nā mea a pau,ʻo ka olakino o ke keiki a me ka makua nui ma luna o ka maikaʻi o ka meaʻai.