Hoʻopilikia pinepine nā wahine i ka meaʻai meaʻai hiki ke hoʻopilikia i ke olakino o ke keiki hānau ʻole. He aha ka ʻōlelo a nā kauka e pili ana i ka meaʻai i ka wā hāpai a me ka hānai? ʻO kēia ka manawa e loaʻa ai ka maikaʻi o ka wahine i ka meaʻai, a eia ka ʻōlelo a ka poʻe loea.
He mea koʻikoʻi loa ia i loko o kēia wā e loaʻa ai ka folic acid - he huaʻa B e pale ana i kekahi mau hemahema hānau o ka ʻōpū. E loaʻa iā ʻoe i loko o nā lau lau ʻōmaʻomaʻo, nā legumes, a me nā meaʻai i hoʻoikaika ʻia (kekahi mau berena, pasta, cereals, a me nā cereals). Pono ʻoe e hōʻoia e ʻai ana ʻoe i nā meaʻai momona momona. Eia kekahi, ʻōlelo pinepine nā kauka i ka pale ʻana i ka iʻa, no ka mea hiki ke loaʻa i ka mercury a me nā mea ʻona ʻē aʻe, akā inā he mea kanu maoli kāu ʻai, ua hoʻopau ʻoe i kēia pilikia.
Ke ʻai nei ʻoe i ʻelua. Akā ʻaʻole pono ka pēpē i ka nui o ka meaʻai, no laila ʻaʻole pono ʻoe e ʻai nui. Pono nā wāhine hāpai e hoʻonui i kā lākou ʻai i kēlā me kēia lā e 300 calories, ʻo ia hoʻi hoʻokahi a me ka hapa kīʻaha laiki, a i ʻole he kīʻaha moa, a i ʻole ʻekolu mau ʻāpala.
ʻAʻole ʻo ka hāpai ʻana ka manawa e hoʻemi ai i ka meaʻai. ʻO ka moʻolelo o ka wī i ka wā o ke Kaua Honua II, i ka wā i hoʻonui nui ʻia ka meaʻai, ua hōʻike ʻia nā wahine i ka wā mua o ka hāpai ʻana i hānau keiki i ka pilikia o ke kaumaha a me ka maʻi cardiovascular. Hoʻolālā ʻia ka biochemistry o kahi pēpē ma mua o ka hānau ʻana, a he mea koʻikoʻi ka loaʻa ʻana o ka ʻai kaulike ma kēia ʻano.
He aha ka nui o ke kaumaha i ka wā hāpai? Wahi a nā kauka, ʻoi aku ka maikaʻi o 11-14 kg. ʻOi aku ka liʻiliʻi i loko o nā wahine wiwi a liʻiliʻi iki inā paʻakikī ka makuahine.
ʻO ka hopohopo pinepine ka protein a me ka hao. Hiki i ka meaʻai mea kanu ke hāʻawi i ke kino me ka nui o ka protein ʻoiai me ka ʻole o nā meaʻai meaʻai kūikawā. ʻO ka hoʻonui maoli i ka ʻai i ka wā hāpai e hāʻawi pū i ka hoʻonui i makemake ʻia i ka protein.
ʻO nā lau ʻōmaʻomaʻo a me nā legumes e kōkua i kēia. Loaʻa i kekahi mau wāhine ka hao mai kā lākou meaʻai maʻamau, a ʻo nā mea ʻē aʻe e ʻōlelo ʻia i nā mea hoʻohui hao (ma kahi o 30 mg i kēlā me kēia lā a ʻoi aʻe paha i nā wahine maʻi maʻi a i ʻole e hāpai ana i nā māhoe). E hoʻoholo kēia e ke kauka ma muli o nā hoʻokolohua. ʻAʻole pono e hoʻomaka e ʻai i ka ʻiʻo i ka wā e hana ai i kēia.
ʻO ka mea āu e pono ai ʻo ka lawe ʻana i nā mea hoʻohui huaʻai B12, he mea nui ia no nā aʻalolo olakino a me ke koko. Mai manaʻo i ka lawa ʻana o ia mea mai ka spirulina a me ka miso.
Pono nā "momona maikaʻi" no ka ulu ʻana o ka lolo a me ka ʻōnaehana nerve o ka pēpē. Nui nā meaʻai mea kanu, ʻoi aku ka flax, walnuts, soybeans, i waiwai i ka alpha-linolenic acid, ʻo ia ka momona omega-3 nui e hoʻololi ai i EPA (eicosapentaenoic acid) a me DHA (docosahexaenoic acid). Hiki i nā wāhine ke makemake e pāʻani palekana ke loaʻa nā mea hoʻopihapiha DHA ma kekahi hale kūʻai meaʻai olakino a i ʻole ma ka pūnaewele.
Ua loaʻa i nā haʻawina e pili ana i ka caffeine i nā hopena like ʻole. Akā ʻo ka hōʻike maikaʻi loa, kahi noiʻi o nā wahine hāpai 1063 ma ka moku ʻo San Francisco Bay, ua hōʻike ʻia he hoʻokahi a ʻelua paha kīʻaha kofe i kēlā me kēia lā hiki ke hoʻonui i ka manawa o ka hāʻule ʻana.
ʻO ka hānai ʻana he makana maoli no ka makuahine a me ke keiki. Māmā, mālama ia i ka manawa, ke kālā a hoʻopau i ka haunaele me nā hui. ʻAʻole hiki i ke keiki ke ulu i ka momona, ka maʻi diabetes a me nā pilikia olakino ʻē aʻe ma hope.
Pono ka makuahine hānai i nā calorie hou aʻe a me ka meaʻai maikaʻi ma ka laulā. Akā, pono ʻoe e makaʻala - ʻo ka mea āu e ʻai ai, ʻai pū ke keiki.
Hiki i kekahi mau meaʻai ke hoʻoulu i ka colic i loko o kahi pēpē. ʻO ka ʻenemi nui ka waiū bipi. Holo nā polokina mai ia mea i loko o ke koko o ka makuahine a laila i ka waiū umauma. ʻAʻole ʻōlelo ʻia nā aniani, nā mea kanu cruciferous (broccoli, cauliflower a me ke kāpeti keʻokeʻo) a me ke kokoleka.
Ma keʻano laulā, ʻaʻole pilikia ka ʻai ʻana no ʻelua. ʻOi aku ka nui o nā huaʻai a me nā huaʻai, nā kīʻaha a me nā legumes, a hoʻonui iki i ka meaʻai.