Nā meaʻai e makemake ai…
Pono ka calcium no ke kūkulu ʻana i ka iwi o ke pēpē, ʻoi aku hoʻi i ke kolu o ka trimester. Eia naʻe, inā ʻaʻole ʻoe e hāʻawi iā ia i ka lawa, ʻaʻole ʻo ia e hoʻokaʻulua e ʻeli i loko o kāu mau wahi mālama ponoʻī… No laila, e noʻonoʻo mau i ka ʻaihue ʻana i ka ʻāpana huahana waiu o kāu supermarket! E noʻonoʻo e pili ana i nā kumu o ka calcium mea kanu: ʻokoʻa lākou a ua hoʻohui maikaʻi ʻia kēia calcium. Nui ka calcium ma lnā legumes e like me ka lentils a me ka soybeans, ka pī keʻokeʻo, ka pīkī kīkī a i ʻole ka moa. E noʻonoʻo pū i nā hua maloʻo, e like me nā ʻalemona, nā walnuts a me nā pistachios.. ʻO nā mea ʻai i loko o kāu ʻeke no kēlā mau kuko liʻiliʻi!
E hoʻomaʻamaʻa i ka absorption o ka calcium, loaʻa ka huaʻa D i nā iʻa momona, ate, hua manu a me nā huahana waiu.. Eia naʻe, loaʻa ka hapa nui ma kou ʻīpuka no ka mea e mālama nui ʻoe iā ia i ka wā e ʻauʻau ai ka lā!
Un lawa lawa oKa hao he mea nui ia, ʻoi aku ka nui ma ka hopena o ka hāpai ʻana, i mea e pale aku ai i ka pilikia o ka anemia. E loaʻa iā ʻoe ma nā pulupulu, hua manu, ka iʻa a me ka ʻiʻo.
E noʻonoʻo e pili ana i nā lau ʻōmaʻomaʻo, waiwai i ka huaʻa B9 (a i ʻole ka waikawa folic) a ma luna o nā mea a pau, mai hoʻomaka i ka ʻai paʻakai ʻole i ka wā o kou hāpai ʻana: pono kāu ʻai, ma ke ʻano ʻē, e lawa pono i ka waiwai iodine, loaʻa pū i nā iʻa a me nā hua.
Carbohydrates, nā kumu o ka ikehu, ʻo ia ka meaʻai pono o ka pēpē. E koho i nā kō lohi (starches, cereals, berena, pulses) a maʻa mau i ka hoʻokomo ʻana iā lākou i kāu ʻaina kakahiaka.
Nā Paena ʻAʻole ia he pilikia iā ʻoe no ka mea aia lākou i loko o ka ʻiʻo, ka iʻa, nā hua manu a me nā huahana waiu.
ʻO ka hope, mai poina i nā lipids kahiko (momona), nā huaora (nā huaʻai a me nā mea kanu) a me nā paʻakai mineral.
… A me kekahi mau mea e pale aku ai!
Ma keʻano laulā, ʻaʻole ʻōlelo ʻia e ʻai i ka nui o ka caffeine (tea, kofe, Coca Cola, etc.).
Pono e pale loa i ka waiona a me ka paka : hoʻonui lākou i ka pilikia o ka prematurity a me ke kaumaha hānau haʻahaʻa.