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Hopohopo ka hapa nui o nā wahine e pili ana i ka loaʻa ʻana o ke kaumaha i ka wā hāpai. Ma kekahi lima, ʻo ka hoʻonui ʻana o ka helu ma nā unahi e hōʻike ana i ka ulu ʻana o ke keiki, a ma kekahi ʻaoʻao, ʻaʻohe mea e makemake e loaʻa ka momona. ʻAʻole hiki ke hōʻalo i ka loaʻa ʻana o ke kaupaona no nā wahine hāpai, akā pili ka nui i ka hana ʻai a ka makuahine e kali ana a me ka hoʻomaopopo ʻana i ka physiology o ke kaʻina holoʻokoʻa.
He aha nā paona i manaʻo ʻia he keu?
No ka hoʻomaopopo ʻana i nā kilokika i ʻoi aku, pono e hoʻoholo i nā mea ʻaʻole nui loa. ʻO ke kaumaha o ke kino o kahi keiki he hapa liʻiliʻi ia o ke kaumaha hou e koi ʻia ai.
E noʻonoʻo kikoʻī:
- Kaupaona ke keiki he 3-3,5 kg;
- Hoʻonui ka placenta i 650 g;
- Hōʻea ka kōpū i 1 kg no ka hānau keiki;
- Hoʻonui ʻia ka umauma ma kahi o 500 g;
- Hoʻonui ka nui o ke koko ma kahi o 1,5 kg;
- Hoʻoulu ka huehue no 1,5 kg;
- ʻO nā mālama mālama momona nui no kahi hāpai olakino olakino ma ka pae o 2-4 kg.
Maʻalahi e hoʻomaulia i ka loaʻa o ke kaupaona e pono ai no ka makuahine e kali ana i ka manawa o ka hānau ʻana ma kahi o 10 kg.
Loaʻa i nā kauka kā lākou mau hae ponoʻī no ka hoʻoholo ʻana i ka loaʻa ʻana o ke kaupaona i ʻae ʻia no nā wahine, kaukaʻi ʻia i ka BMI mua (ka helu ʻana no ka hāpai ʻana me hoʻokahi keiki).
- IMT a 20 - 16-17 kg;
- 20-25 - 11-15 kg;
- 25-30 - 7-10 kg;
- Ma luna o 30 - 6-7 kg.
ʻO nā mea i ʻoi aku i nā palena i ʻae ʻia hiki ke noʻonoʻo ʻia he superfluous. ʻOiaʻiʻo, hoʻoholo ʻia ka helu o kēlā me kēia wahine e kāna kauka hele, a ʻawelike ʻia ka ʻikepili ma kēia ʻatikala. I ka wā o ka hāpai ʻana, ʻaʻole hiki ke hōʻalo ʻia ke kaupaona a koʻikoʻi no ke olakino o ka makuahine a me ka ulu maʻamau o ka pēpē, akā kupu mai ka nīnau, pehea e loaʻa ʻole ai ka nui?
Pehea e pale ai i ka loaʻa ʻana o ke kaupaona keu i ka wā hāpai?
ʻO ka loaʻa ʻana o ka nui o ke kaupaona e pili pū me ka hana ʻai, i nā huaʻōlelo ʻē aʻe, nā ʻano e pili ana i ka meaʻai Manaʻo ka nui o nā wahine e ʻai lākou no ʻelua i ka wā hāpai. ʻO nā pono o nā wahine hāpai no nā calories, nā meaola (protein, vitamina a me nā minelala) ʻoi aku ka kiʻekiʻe ma mua o nā wahine ʻē aʻe, akā ʻaʻole ia he manaʻo ʻaʻole hiki iā ʻoe ke hōʻole iā ʻoe iho i kekahi mea.
"ʻAi no ʻelua", "Pono nā mea āpau i komo i loko o kuʻu waha", "Ma hope o ka hāpai ʻana e lilo koke wau i ke kaupaona", "I kēia manawa hiki iaʻu", "Pono wau e hoʻopōpō iaʻu iho" - ʻo kēia aʻoi aku ka nui o ka hoʻopunipuni ponoʻī a kuleana ʻole. Ua hoʻokūpaʻa nā noiʻi i ka hana hānai a ka makuahine a me ka nui o nā kilo i loaʻa i ka wā o ka hāpai ʻana e pili ana i ka hana hānai a ke keiki a me ke kumukānāwai o kona kino. Inā ua loaʻa ka wahine i ka momona o ka momona i ka wā hāpai, a laila piʻi ka manawa o ke keiki i ka pilikia o ka nui o ke kaupaona a me ka momona.
ʻO nā pono maoli o nā wahine i ka trimester mua he +100 keu calories i kēlā me kēia lā. Eia hou, piʻi aʻe ka ʻike calorie a mālama ʻia i ka pae like:
- Nohona sedentary - +300 keu calorie i kēlā me kēia lā;
- Loaʻa i nā hoʻolālā maʻamau - + 500 mau calorie hou aʻe i kēlā me kēia lā.
Hoʻohui ʻia nā calorie keu i ka mālama ʻana o ka kalori. I ka hapalua mua o ka hāpai keiki, pono pono e loaʻa ma kahi o 90 g mau protein, 50-70 g momona o kēlā me kēia lā, ʻo ke koena o ka nui o ka calorie e lilo i carbohydrates. I ka lua o ka hapalua o ka hāpai keiki, hoʻonui nā koi protein - 90-110 g, nā momona a me nā waʻopaʻa e waiho i ka pae like (calorizer). I ke kumu o nā wahine hāpai, ʻoi aku ka maikaʻi o ka protein ma mua o ka liʻiliʻi. ʻO kona hemahema ke alakaʻi i ka ulu ulu fetal.
E like me kāu e ʻike ai, ʻaʻole pono e ʻai i nā pālua a hele i kai. Hiki iā ʻoe ke uhi i nā loina hou me ʻelua mau meaʻai māmā maikaʻi.
He aha ka mea e kāpae ʻia ai mai ka papaʻai?
ʻO ke kino o ka wahine hāpai he ʻauwaha o nā meaola no ka pēpē, no laila ʻaʻole pono e lawe i ke koho ʻana o ka meaʻai me ke kuleana ʻole.
Pono e kāpae ʻia ka mea aʻe mai ka papaʻai:
- ʻO kekahi ʻano iʻa (tuna, swordfish, king mackerel) ma muli o ka nui o nā metala kaumaha;
- Paka (paka a me ka hookah) a pale i ka hui o nā puhipaka (i kapa ʻia ʻo ka uahi lua);
- Ka waiū unpasteurized a me ka paʻakai, ka paʻakai uliuli;
- ʻO nā huahana puhi a me nā sausages;
- ʻAlekohola;
- Kafeina;
- Nā huahana holoholona maka (ʻiʻo me ke koko, carpaccio, sushi, etc.).
A pono ʻoe e kaohi nui i nā meaʻai me kahi kō kō (kiʻekiʻe, nā mea i hoʻomoʻa ʻia) a hāʻawi ʻole i ka makemake e ʻai i nā mea ʻino. ʻO ka nui o ke kō mai nā kumuwaiwai āpau ʻaʻole pono e ʻoi aku i 40-50 g i kēlā me kēia lā (calorizator). I ka wā o ka hāpai ʻana, ʻaʻole kuleana ka wahine nona wale nō, akā no ka ulu olakino o ke keiki.
He aha nā meaʻai e pono ai i ka wā hāpai?
Hiki i kekahi ke kākau i nā mea āpau koe nā mea i pāpā ʻia, akā ʻaʻole ia he ʻoiaʻiʻo. Loaʻa i kekahi mau meaʻai nā koi kiʻekiʻe aʻe no ka mea aia nā meaola kūpono e pono ai no ka hoʻokumu a me ka hoʻomohala ʻana o ka fetus, a me ka mālama ʻana i ke olakino o ka makuahine.
He aha nā mea e pono ai e hoʻopili ʻia i ka papaʻai:
- ʻO ka protein holoholona - He mea nui e hoʻokomo i nā kumu like ʻole i kāu ʻai i kēlā me kēia lā. No ka laʻana, nā hua ʻaina kakahiaka, ka moa ʻaina awakea a i ʻole ka ʻiʻo, ka moa ʻaina ahiahi a i ʻole ka iʻa, no ka ʻai, nā protein waiū.
- ʻO nā meaʻai kiʻekiʻe i ka vitamina D - nā hua manu, ka paʻakai, ke akepaʻa, salmon, a me ka noho ʻana i ka lā 2-3 manawa i ka pule no 20-30 mau minuke. Kau pinepine nā kauka i nā mea hoʻohui huaʻai D no ka mea paʻakikī ke uhi i ka pono o kēlā me kēia lā me nā meaʻai maʻalahi.
- ʻO nā momona Omega-3 - iʻa momona, aila flaxseed, flaxseeds.
- ʻO nā kumu o ka folic acid nā mea kanu a me nā mea kanu.
- Huaʻai B12 – loaʻa i loko o nā meaʻai protein o nā holoholona.
- ʻO nā kumu o ka calcium he waiu a me nā huahana waiū fermented, nā nati.
- ʻO nā kumu hao he ʻiʻo, ate, nati, nā ʻanoʻano, nā kīʻaha like ʻole, nā mea kanu a me nā mea kanu.
Hiki i ke kauka ke kuhikuhi i nā mea hou aʻe o ka helu o nā wikamina a me nā minelala i ke ʻano o kahi waihona, ʻoiai ʻaʻole lawa paha ka meaʻai. ʻAʻole ʻike ʻia ka momona o lākou i ka momona a pehea e lawe ai i kēia mau meaola.
I ka wā o ka hāpai ʻana, he mea nui e hoʻomaopopo i ka meaʻai kūpono o ka makuahine e hāpai ana ʻaʻole ia e hoʻopakele iā ia mai ka loaʻa ʻana o ka nui o ke kaupaona, akā e hoʻoliʻiliʻi hoʻi i nā makaʻu o ka hoʻomohala ʻana i ka momona, diabetes mellitus, hypertension a me nā maʻi cardiovascular i ke keiki. Kūleʻa ke kino o kēlā me kēia wahine, no laila, kuhikuhi ke kauka i nā ʻano meaʻai, nā mea hou aʻe o nā mea hoʻopihapiha a me kā lākou regimen.