Ma mua o ka hāpai ʻana
E kōkua ka Vitamin B i ka pale ʻana i kāu pēpē i hānau ʻole ʻia mai kekahi mau hemahema hānau. E ʻike ʻoe i kēia huaora i loko o nā lau ʻōmaʻomaʻo, nā pī, a me nā meaʻai paʻa (kekahi mau berena, pasta, a me nā cereals). Inā e hoʻolālā ana ʻoe e hāpai, e hōʻoia i ka lawa ʻana o nā meaʻai momona B-vitamina i kāu ʻai.
I loko o ka hānauʻana
No laila ke ʻai nei ʻoe i ʻelua. Akā ʻuʻuku loa kekahi o ʻoukou, no laila ʻaʻole pono ʻoe i nā meaʻai hou aʻe. Pono nā wāhine hāpai ma kahi o 300 calories i ka lā ma mua o kā lākou ʻai maʻamau – ʻo ia hoʻi ma kahi o ke kīʻaha a me ka hapa o ka laiki, ke kīʻaha moa, a i ʻole ʻekolu mau ʻāpala.
ʻAʻole ʻo ka hāpai ʻana ka manawa e hoʻemi ai i ka meaʻai. Ua hōʻike maopopo ʻia kēia e nā manawa paʻakikī ma Holani i ka wā o ke Kaua Honua ʻElua, i ka wā i hoʻopaʻa ʻia ai ka meaʻai a aneane pōloli ka lehulehu. ʻO nā wāhine i hānau mua i kēlā manawa i hānau i nā keiki i ulu me ka nui o ka pilikia o ka pilikia kaumaha a me ka maʻi puʻuwai i hoʻohālikelikeʻia me nā keiki i hānai maikaʻiʻia nā makuahine i ka wā o ka uluʻana o ka'ōpū.
Pehea e pili ana i ke kaumaha? Hiki ke ʻokoʻa mai ka 11 a 15 kilokani. Inā he haʻahaʻa kou kaumaha, ʻoi aʻe iki paha, a inā he kaumaha ʻoe, emi iki.
Pehea e pili ana i ka protein, ka hao, a me nā meaʻai pono ʻē aʻe? Hāʻawi nā meaʻai mea kanu i ka nui o ka protein me ka ʻole o kahi hui kūikawā a i ʻole nā mea hoʻohui - a i ka wā hāpai pū kekahi. ʻO ka hoʻonui maoli ʻana i kāu ʻai meaʻai e hāʻawi iā ʻoe i ka protein āu e pono ai. Eia nō naʻe, pono ʻoe i ka hao hou, ʻoi aku hoʻi i ka hapa ʻelua o kou hāpai ʻana, no laila he manaʻo maikaʻi e ʻai i nā lau ʻōmaʻomaʻo a me nā pīni i kēia manawa. Ua lawa ka hao i kekahi mau wahine me ka ai; pono nā mea ʻē aʻe i nā mea hoʻohui meaʻai (maʻamau ma kahi o 30 milligrams i ka lā). Hiki i kāu kauka ke nānā pono i kou pae hao i ka wā mua a i waena o ka hāpai ʻana a hana i nā ʻōlelo aʻoaʻo e like me ia.
Pono ʻoe i ka huaora B12 no ke olakino a me ke ola koko, a ʻo ke kumu hilinaʻi nui ʻo ia nā huaora prenatal. ʻOi aku ka maikaʻi ʻaʻole e hilinaʻi i ka spirulina a i ʻole miso wale nō e hoʻolako i kou kino me ka huaʻa B12.
Pehea e pili ana i nā omega-3, nā "momona maikaʻi" e pono ai no ka lolo olakino a me ka ulu ʻana o ka ʻōnaehana nerve? Nui nā meaʻai mea kanu, ʻoi aku ka flax, walnuts, a me ka soybeans, waiwai i ka alpha-linolenic acid, kahi momona omega-3 pono e hoʻololi i nā omega-3 ʻē aʻe, me ka EPA (eicosapentaenoic acid) a me DHA (docosahexaenoic acid).
I ka wā hānai waiū
He makana maoli ka hānai ʻana i ka makuahine a me ke keiki. No ka makuahine, mālama kēia i ka manawa a hoʻopau i ke kumukūʻai a me ka pilikia o ka hānai ʻana. No ke keiki, hoʻemi ka hānai ʻana i ka nui o ka momona, ka maʻi diabetes a me nā pilikia olakino ʻē aʻe i ka wā e hiki mai ana. ʻOiai e hana ana kou kino i ka waiū umauma, e like me ka wā hāpai, pono ʻoe i nā calorie hou aʻe a me ka meaʻai maikaʻi.
E akahele i kāu mea e ʻai ai - ʻoiaʻiʻo, e ʻai like kāu keiki. ʻO kekahi mau meaʻai a ka makuahine e ʻai ai, hiki ke hoʻoulu i ka colic i kahi pēpē hānai ma hope. ʻO kēia mau meaʻai e pili ana i nā aniani, broccoli, cauliflower, a me ke kokoleka.
E like me kāu e ʻike ai, ʻaʻole paʻakikī loa ka ʻai mea kanu no ʻelua. E ʻai i ka meaʻai olakino me ka nānā ʻana i nā mea kanu, nā huaʻai, nā kīʻaha piha, a me nā legumes, a hoʻonui i kāu mau ʻāpana kūpono.