Mea ʻai na ka makuahine hānai

Ua ʻōlelo kekahi i ka hānau ʻana o kahi pēpē he lā nui ia o ke ola. He paʻakikī ke kūlike ʻole me kēia. Akā makemake mau wau e hoʻohui i kēia wā hoʻomaha i kekahi mau manawa i nā mākua o ka wā e hiki mai ana a koi iā lākou e ʻimi kūʻokoʻa i nā pane i nā nīnau he nui i ala aʻe. ʻO kekahi o nā mea nui i nā lā mua o ke ola o kahi kāne iki ka meaʻai a kona makuahine, ʻoiaʻiʻo, inā makemake ʻo ia e hānai iā ia.

Meaʻai no ka makuahine hānai: e a i ʻole ʻaʻole

ʻAʻole ia he mea huna e komo i loko o ke kino o ke keiki nā mea a pau i ʻai ʻia e ka makuahine hānai. Hiki iā ia ke hana koʻikoʻi i kekahi mau meaʻai, no ka laʻana, ka maʻi a i ʻole ka colic ʻōpū, i nā poʻe ʻē aʻe. Akā ʻo lākou a pau, i kekahi ala a i ʻole, pili i kona ulu a me ka ulu ʻana. ʻO ia ke kumu i ʻōlelo ai ka nui o nā pediatricians e nānā i kāu meaʻai i ka wā hānai, ʻoiai inā mamao loa ia mai ka pololei. A e wehe i nā huahana ʻino a maikaʻi ʻole mai ia mea, e hoʻololi iā lākou me nā mea pono a palekana.

Eia nō naʻe, hoʻāʻo mākou āpau e hāʻawi i kā mākou keiki i nā mea maikaʻi wale nō a hoʻonui pinepine i kā mākou mau hana. Inā ma mua o ko mākou kaiaulu ka mea i manaʻo ʻia ʻaʻole ʻokoʻa ka papaʻai o ka makuahine hānai i kekahi ʻano mai ka papaʻai a ka wahine maʻamau, a laila ma hope o ka manawa ua loli nā mea āpau.

Ua ʻike ʻia kahi helu nui o nā hana pediatric, kahi āu e makemake ai e hoʻolohe. Ma hope o nā mea āpau, hāʻawi kēlā me kēia o lākou i kā lākou ʻōlelo aʻo a me nā ʻōlelo aʻoaʻo e pili ana i ke ʻano a me ke alapine o ka hānai ʻana i ka pēpē, a me ka nui a me ka maikaʻi o nā meaʻai i ʻai ʻia e ka makuahine. A maikaʻi nā mea āpau, ʻo ka hapa nui wale nō o lākou, ʻoiai i hoʻokumu ʻia i ka ʻepekema ʻepekema, akā naʻe, kūʻē i kekahi me kekahi a alakaʻi hewa i nā mākua ʻōpio.

I ʻole e huikau a hāʻawi iā ʻoe iho a me kāu keiki me ka lawa o nā wikamina a me nā microelement, e pono ai no ka ulu a me ka ulu ʻana, a no ka hoʻihoʻi ʻana o kona makuahine i kona ikaika a hoʻokō i kāna mau kuleana no ka mālama ʻana iā ia, hiki iā ʻoe hoʻolohe i ka ʻōlelo aʻo a nā loea loea ʻē. Ua mau lākou me ka loli ʻole no nā makahiki he nui a he paio ikaika.

I loko o ia mau mea, ʻaʻole koi ka poʻe nutrisy i ka hoʻololi ʻana i ka papaʻai, akā i ka hoʻonui wale ʻana i nā kilocalories i hoʻopau ʻia, i hoʻolilo ʻia i ka hānai ʻana iā ia iho. A manaʻoʻiʻo lākou ʻoiai e manaʻo ʻia kahi makua e ʻai e like me ke kumumanaʻo “pyramid meaʻai", ʻO ka manaʻo e hana pū kekahi makuahine hānai ʻōpio.

ʻO kekahi mau huaʻōlelo e pili ana i ka pyramid meaʻai

No ka manawa mua i ʻike ʻia ka huaʻōlelo "pyramid ʻai" i ka makahiki 1974. Ke hōʻike nei i kahi kiʻikuhi kiʻi o ka meaʻai kūpono, ua hōʻike ʻo ia i ka nui o nā lawelawe o nā hui meaʻai like ʻole e pono ai i ke kanaka ke ʻai i kēlā me kēia lā no ke ola maʻamau.

Ua hahai mai ia mai ka hapa nui o nā mea a pau e pono ai ka hoʻohana ʻana i nā cereals a me nā cereals. Hoʻemi iki i nā huaʻai a me nā mea kanu. He ʻuʻuku aʻe ka liʻiliʻi o ka waiū a me ka ʻiʻo, me ka iʻa. A ʻo ka liʻiliʻi loa o nā mea i hoʻopau ʻia e hele mai mai nā aila meaʻai, nā momona a me nā kaʻa.

I nā makahiki 2000, ua hoʻolauna kahi meaolaʻai i kahi huaʻōlelo hou - “pā ʻai". ʻO kēia kahi ʻōnaehana hānai hoʻomaikaʻi i hoʻopili ʻia i ke kanaka o kēia ao. Hoʻohālikelike ia i ka ʻai nui loa o nā huaʻai a me nā mea kanu, hoʻemi ʻia nā cereala a me nā palaoa, a me ka palena iki - protein (kaʻiʻo a me nā iʻa).

Koi ka poʻe loea e pono i kahi makuahine hānai ke ʻai i ka 300-500 kilocalories ma mua o ka maʻamau, ʻoiai ʻo lākou ka mea e hoʻolilo ʻia i ke kaʻina hana o ka hānai ʻana a me ka pauma ʻana, inā he mea kekahi. Mai kēia e ukali i kona kino ma kahi o 2000 - 2500 kcal i kēlā me kēia lā. Pili ka helu hope loa i nā kumu he nui, e like me ke kaupaona, hoʻoikaika kino, pinepine o ka hānai ʻana, ka nui o ka metabolic makuahine, kona mau makahiki, a pēlā aku.

Ka hānai ʻana a me ka lilo ʻana o ka paona

Nui nā makuahine i loaʻa nā paona keu i ka manawa o ka hāpai ʻana i nā pēpē e hoʻāʻo e hoʻi i kā lākou ʻano i ka wā hiki. A hoʻomaka lākou e kaupalena iā lākou iho i ka meaʻai, hoʻemi i ka helu o nā calorie i hoʻopau ʻia i 1200 a ʻoi aku paha.

I kēia manawa, ʻōlelo nā kauka ʻaʻole hiki i kēlā mau kapu ke hoʻopili maikaʻi wale i ko lākou olakino a me ko lākou olakino, akā hiki ke hōʻemi nui i ka nui o ka waiū umauma. ʻO ka hopena, ʻoi aku ka maikaʻi o ka makuahine, ka mea e ʻike mau nei i ka luhi a me ka pōloli, a me ke keiki ʻai ʻole.

Hiki iā ʻoe ke hōʻalo i kēia hopena a hoʻi i ke ʻano e ka hoʻolohe ʻana i nā ʻōlelo aʻo a nā mea hānai. Paipai lākou:

1. 1 E emi mālie i ka paona, ʻaʻole koke, ma ka liʻiliʻi o ka makahiki;
2. 2 Wahi a nā ʻōlelo aʻoaʻo a La Leche Lig (kahi hui kūwaho o nā makuwahine manawaleʻa), "hoʻomaka e hana i ka hoʻoikaika kino kino iki ma mua o 2 mau mahina ma hope o ka hānau ʻana o ka pēpē i mea e ʻae ai i ke kino e hoʻōla piha a normalize i nā hormones"
3. 3 Mai wikiwiki e ʻai i kēlā me kēia manawa ke wī ʻoe. I kekahi manawa i ka makuahine hānai, pio ia me ke kīʻaha wai a i ʻole ka waiū momona momona.
4. 4 Inu ma kahi o 6-8 mau aniani o ka wai i ka lā. ʻAʻole kēia e ʻae iā ʻoe e lilo lohi i ka paona, akā hāʻawi pū kekahi i ka hoʻonui ʻana i ka lactation.

Nā makuahine Vegetarian a me ka hānai ʻana

Hiki i nā makuahine meaʻai ke hānai maikaʻi i kahi pēpē, ke mālama ʻia nā ʻōlelo a ke kauka. ʻO ka ʻoiaʻiʻo i loko o ko lākou kino he lawa ʻole ka nui o ka huaora B12, calcium, hao a me DHA acid, pono ia no ka ulu maʻamau o nā maka a me ka lolo o ke keiki.

Eia nō naʻe, aia kekahi nūhou maikaʻi. Ua hōʻike ʻia nā noiʻi i ka waiū o ka umauma mai nā māmā vegan i loaʻa nā mea liʻiliʻi ma mua o ka waiū mai nā makuahine e ʻai i kaʻiʻo.

ʻO nā huaora a me nā minela

Pono e hoʻolako ʻia nā huaora a me nā minelala i ka meaola maʻi.

• Kaluma. E kōkua ia i ka pale ʻana i nā iwi a me nā niho o ka makuahine i ka wā hānai a kōkua i ka hana ʻana i kahi ʻōnaehana iwi ikaika no ka pēpē. Ma waho aʻe o nā huahana waiu, loaʻa ia i nā lau lau ʻōmaʻomaʻo.
• Kolina. Hoʻokomo ʻo ia i nā kaʻina metabolic i loko o ke kino a kōkua i ka hoʻomohala ʻana o ka lolo, ka normalization o ka puʻuwai puʻuwai a me ka hoʻoikaika ʻana i ka puʻuwai puʻuwai. Loaʻa ia i loko o nā yolks hua manu, ka moa a me ka ʻiʻo pipi, a me ka pua pua.
• Zinc. ʻO ia ke kuleana no ka ʻōnaehana pale a hele mai mai ka iʻa, ka oatmeal, nā hua manu, ka meli a me nā hua citrus.
• ʻO ka Vitamin C. ʻO kahi kumu o nā antioxidants, ʻo ia hoʻi, he hopena maikaʻi i ka ʻōnaehana pale a hoʻoikaika i ka absorption o ka hao. Loaʻa ia i nā hua citrus, nā pūhaka rose, nā bele, ke kāpeti a me nā strawberries.
• Potauma. ʻO ia ke kuleana no ka hana o ka puʻuwai a loaʻa nui i nā mea kanu a me nā huaʻai, ʻo ia hoʻi i ka ʻuala a me ka maiʻa.
• Hao. ʻO ke kiʻekiʻe o ka hemoglobin i loko o ke koko e pili ana iā ia. Loaʻa ia ma ka ʻiʻo a me ka spinach.
• ʻO ka Omega-3 mau mea momona momona e hoʻopili i ka ulu ʻana o ka ʻōnaehana ʻōnaehana. Loaʻa lākou i nā iʻa aila.

ʻO ka maikaʻi o ka waiū umauma e pili ana i nā kumu he nui. Eia naʻe, ʻo kekahi o nā mea nui ʻo ia ka meaʻai e komo ai i loko o ke kino o ka makuahine. I loko o kēia wā, pono ke kūlana kiʻekiʻe a kūlohelohe me ka ʻole o nā preservatives a me nā kala. ʻO ia ke kumu e haʻalele ai ka makuahine hānai i nā huahana semi-finished a me nā mea ʻono ʻē aʻe i kūʻai ʻia a hoʻololi i ka meaʻai homemade.

ʻO nā huahana 10 kiʻekiʻe no ka makuahine hānai

ʻO Oatmeal kahi haʻuki kūpilikiʻi paʻakikī. ʻO ka momona a me ke olakino nui, loaʻa iā ia ka fiber a me ka hao e kōkua i ka hoʻomaikaʻi ʻana i ka ʻōpū a hoʻonui i ka hemoglobin.

Huamoa. Loaʻa iā lākou ka waika DHA a me ka huaʻa D, pono e ka maka o ke keiki, ka lolo a me ka ʻōnaehana iwi. Akā, pono ʻoe e hoʻohana pono iā lākou, no ka mea he allergens lākou.

ʻO nā lau ʻōmaʻomaʻo. Loaʻa iā lākou ka huaʻa A, ka hao, ka calcium a me ka folic acid, i hui pū ʻia ka hopena maikaʻi i ka ulu a me ka ulu ʻana o ka pēpē.

Berry. He kumu ia o nā antioxidant a me nā fiber. Hoʻonui lākou i ka palekana a hoʻomaikaʻi i ka maikaʻi, a me ka hopena maikaʻi i ka hana o ka ʻōpū.

ʻAmelemona Hoʻonui ia i ke kino me ka DHA acid, calcium a me ka magnesium a kōkua i ka hoʻomaikaʻi ʻana i ka lactation.

Iʻa. He kumu ia o DHA protein a me ka waikawa.

ʻAvocado. Loaʻa iā ia ka folic acid, nā huaora E a me C. Hoʻomaikaʻi ia i nā kaʻina metabolic, pili i ka hana o ka puʻuwai, hoʻoneʻe i ka cholesterol mai ke kino a hoʻoulu hou ia, a ʻo ia hoʻi ke kuleana no ke olakino o ka ʻōnaehana nerve. A kōkua ia e hoʻonui i ka lactation.

Nā hua Sunflower. Loaʻa iā lākou nā amino acid, nā wikamina a me nā minelala e pono ai no ka ulu maʻamau a me ka ulu ʻana o ke kino. Hiki iā lākou ke hoʻohui i ka yogurt a me nā salakeke hua, a i ʻole hoʻopau ʻia iā lākou iho.

Ka wai - kōkua ia e hoʻonui i ka lactation. Hiki iā ʻoe ke pani iā ​​ia me ka waiū momona momona, kī ʻōmaʻomaʻo a i ʻole compote. Hiki iā ʻoe ke inu i nā wai momona inā ʻaʻole lākou e hoʻokumu i nā maʻi āpau i kāu pēpē.

Ola yogurt. Kumu o nā probiotics no ka makuahine a me ka pēpē.

ʻO ke kumu hōʻoia no ke olakino o ke keiki ʻaʻole wale kahi kaulike a me ka meaʻai kūpono o ka makuahine, akā hele pū kekahi i ka ea hou, a me kona ʻano maikaʻi. Hoʻouna ʻia ia iā ia, hoʻomaha iā ia a hoʻomaikaʻi i kāna hiamoe. A ʻo kēia ka lua o ka nīnau nui ʻole no nā mākua he nui, ʻeā?