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ʻO ka loaʻa ʻana o ke kaumaha ka mea maʻamau i ka wā hāpai. Pili ke kaupaona i ka wā o ka hāpai ʻana i kāu index body mass index (BMI) ma mua o ka hāpai ʻana. ʻO ke ana o ka momona o ke kino ma muli o ke kiʻekiʻe a me ke kaumaha. ʻO ka loaʻa ʻana o ke kaupaona kūpono i ka wā o ka hāpai ʻana he mea nui ia no ke olakino lōʻihi no ʻoe a me kāu pēpē.
He aha ke kaupaona hāpai?
Hoʻololi ke kino o ka wahine i ka wā hāpai e hōʻoia i ka loaʻa ʻana o ka meaʻai kūpono i kāna pēpē i hānau ʻole ʻia no ke ulu ʻana o ka pēpē. Loaʻa ka nui o ke kaumaha o nā wahine i nā mahina hope o ka hāpai ʻana ma mua o nā mahina mua. Wahi a kahi noiʻi noiʻi i paʻi ʻia ma ka American Journal of Obstetrics and Gynecology, ʻo ka loaʻa ʻana o ke kaumaha o ka hāpai keiki ka pēpē, ka wai amniotic, placenta, ke koko, kaʻiʻo o ka umauma, ka hoʻonui ʻana o ka uterus a me ka momona keu. [1] . Mālama ʻia ka momona keu e like me ka ikehu e pono ai i ka wā hānau a me ka hānai ʻana.
Wahi a nā kulekele i koi ʻia o The U.S. Institute of Medicine (IOM), nā wahine i kaupaona maʻamau ma mua o ka hāpai ʻana me kahi BMI ma waena o 18.5 a me 24.9 loaʻa ma waena o 11.5 a me 16 kg kaona i ka wā hāpai. [elua] . Eia naʻe, loaʻa ka hapanui o nā wahine ma mua o ka nui o ke kaupaona i manaʻo ʻia i ka wā hāpai a ʻo kēia ke kumu o ka hānau ʻia ʻana o ka pēpē, hiki ke alakaʻi i ka hānau caesarean a me ka momona i ka wā kamaliʻi a hoʻonui ia i ka makaʻu o ka momona ma waena o nā makuahine. [3] .
nā lauoho pulu no ka lauoho lauoho
ʻO ka paʻa ʻana i ke kaupaona hāpai ma hope o kou hāpai ʻana hiki ke alakaʻi i ka hoʻonui ʻana i nā pilikia olakino e like me ka maʻi puʻuwai, ka maʻi kō a me ka momona [elua] .
No laila, he mea nui e lilo ke kaona ma hope o ka hāpai ʻana e hoʻohaʻahaʻa i ka hopena o kēia mau pilikia olakino. Ua papa inoa mākou i mau ʻōlelo aʻoaʻo maikaʻi e lilo ka kaupaona pēpē ma hope o ka hāpai ʻana.
1. Hānai hānai
Hōʻike kekahi mau noiʻi e hiki i ka hānai ʻana i ka waiū ke kōkua i ka lilo ʻana o ke kaumaha o ka postpartum. Ua kuhikuhi ʻia kahi noiʻi ma 2019 e hiki i ka hānai ʻana i ka waiū ke kōkua i ka lilo ʻana o ke kaumaha ma hope o ka hāpai ʻana. Eia nō naʻe, i loko o nā mahina ʻekolu o ka hānai ʻana i ka hānai ʻana i nā loli i kou kaupaona e ʻike ʻole ʻia ma muli o ka hoʻonui ʻia ʻana o ka ʻai a me ka hoʻemi ʻana i ka hana kino i ka wā o ka lactation [4] .
Eia kekahi, he mea nui ka hānai ʻana i kāu pēpē i loko o nā mahina ʻeono mua a ʻoi aku ka lōʻihi o ka hāʻawi ʻana o ka waiū o ka waiū i ka meaʻai, hoʻoikaika i ka palekana a hoʻohaʻahaʻa i ka hopena o nā maʻi i nā pēpē hou. [5] .
2. E inu nui i ka wai
Mālama i kou kino hydrated ma hope o hāpai keiki mea nui e like me ka mea i hōʻike ʻia e hoʻonui i ka umauma waiū hana [6] . Eia kekahi, ua kuhikuhi ʻia kekahi mau noiʻi e pono i nā makuahine ke hoʻonui i kā lākou lawe wai i ka wā a ma hope o ka hāpai ʻana [7] [8] .
Ma ke ʻano he rula maʻamau, ua hōʻike ʻia nā noiʻi e inu ana i ka nui o ka wai e hoʻonui i ka manaʻo o ka piha, i hiki ke kōkua i ka pohō kaumaha [9] . Eia nō naʻe, kūlike ʻole nā noiʻi e pili ana i ka hoʻohana ʻana i ka wai a me ka pohō kaumaha o ka postpartum.
3. Loaʻa ka hiamoe kūpono
ʻO ka lawa ʻole o ka hiamoe e hoʻopilikia paha i kou kaumaha. Ua hōʻike kahi loiloi loiloi i ka nele o ka hiamoe hiki ke hoʻonui i ke kaumaha ma hope o ka hāpai ʻana [10] .
4. ʻAi i nā meaʻai olakino
ʻO kahi papaʻai olakino i hui pū ʻia me ka hoʻoikaika kino e hana nui i ka lilo o ke kaumaha ma hope o ka hānau ʻana. ʻO ka ʻai ʻana i nā mea olakino a me nā mea momona e like me nā huaʻai, nā lau, nā kīʻaha holoʻokoʻa, ka protein a me ka waiū e hāʻawi i kou kino me ka nui o nā meaola a kōkua pū kekahi i ka mālama ʻana i ke kaupaona. [umikumākahi] [12] .
5. Hōʻalo i nā meaʻai i hana ʻia
Hoʻouka ʻia nā meaʻai i hana ʻia me nā momona momona, ka paʻakai, ke kō a me nā calorie e hoʻopōʻino ai i kou olakino a kōkua pū kekahi i ka loaʻa ʻana o ke kaupaona. No laila, koi ʻia e hoʻēmi i ka lawe ʻana o nā hua kanu i hoʻomaʻemaʻe ʻia a me nā mea inu momona a hoʻonui i ka lawe ʻana i nā meaʻai hou, nā mea momona momona e like me nā huaʻai, nā lau, nā kīʻaha piha, nā momona momona a me nā legume [13] .
6. Hōʻalo i nā meaʻai kō nui
ʻO nā meaʻai i loko o ke kō i hoʻohui ʻia nā mea inu kō, nā wai momona, nā keke, nā biscuits a me nā pā. Hōʻike ʻia kēia mau meaʻai e hoʻonui i ke kaupaona no ka mea kiʻekiʻe lākou i nā calories. Ua hōʻike ʻia nā noiʻi e pale ai i ka loaʻa ʻana o ke kaupaona ma hope o ka hāpai ʻana, pale i nā meaʻai momona kiʻekiʻe e like me nā mea inu momona, soda a me nā mea ʻono. [14 ].
7. ʻAi i nā meaʻai māmā
Hiki ke ʻiʻini i ka wī i kēlā me kēia manawa a ʻaʻole ia he manaʻo e kiʻi aku ʻoe i pahu o nā kuki a me nā biscuits. ʻOi aku kēia mau meaʻai i nā kalori a hoʻohui ʻia i ke kō e kōkua i ka loaʻa hou ʻana o ke kaupaona. E lilo i ke kaupaona pēpē maikaʻi ma hope o ka hāpai ʻana, e kiʻi i nā meaʻai māmā e kāohi i kou makemake pōloli, e hoʻopili pū ana i nā nati huikau, nā huaʻai hou, nā mea kanu me ka hummus, ka yogurt Greek me ka granola homemade [umikumālima] .
8. Mai ukali i kekahi papaʻai
Ma hope o ka hānau ʻana i kāu pēpē, koi ʻia i kou kino i ka nui o ka meaʻai e hāʻawi iā ʻoe i ka ikaika a kōkua iā ʻoe e ola. Ma hope o kēlā me kēia papaʻai e kaupalena iā ʻoe mai ka ʻai ʻana i kekahi mau meaʻai kahi kumu maikaʻi o nā meaʻai. ʻAi i nā meaʻai hou a olakino ʻoiai waiwai lākou i ka fiber, protein a me nā mea pono pono ʻē aʻe e kōkua iā ʻoe e lilo i ka paona [16] .
9. Hoʻomaʻamaʻa i ka ʻai noʻonoʻo ʻana
ʻO ka noʻonoʻo noʻonoʻo ka hoʻomaopopo ʻana i ka meaʻai i kēia manawa ke ʻai nei ʻoe i kāu pāʻina. Kōkua ia iā ʻoe e hauʻoli i kāu meaʻai ma ka ʻae ʻana iā ʻoe e ʻike i kēlā me kēia ʻono a me nā ʻono o ka meaʻai. Ua hōʻike lohi ʻia kāu ʻai ʻana me ka lohi e hoʻoliʻiliʻi i ka makaʻu o ka momona a me ke kōkua i ka mālama ʻana i ke kaumaha [17] .
10. Hoʻomaʻamaʻa
He mea nui ka hana kino ma hope o ka hāpai ʻana e hoʻoliʻiliʻi ai i ka makaʻu o ka momona a me nā kōkua i ka pohō kaumaha. Ua hōʻike ʻia nā noiʻi he nui i ka pilina ma waena o ka hoʻoikaika kino a me ka pohō kaumaha o ka postpartum [18] [19] .
Eia nō naʻe, e hōʻoia ʻaʻole ʻoe e hana i nā hana hoʻoikaika kino. E hoʻāʻo e hana i nā hoʻomaʻamaʻa maʻalahi e like me ka hele wāwae, keke keke a jogging paha.
lole sushmita sen miss universe
Kaha: E nīnau i kāu kauka i ke ʻano o nā ʻano hoʻoikaika kino hiki iā ʻoe ke hana palekana.
11. E hōʻoia i nā nui o ka ʻāpana
He mea nui ka mālama ʻana i kāu nui ʻāpana ke hiki mai i ka lilo ʻana o ke kaona ke kōkua ia iā ʻoe e ʻike i ka nui o kāu ʻai ʻana a inā ʻoe e kū nei i kahi pilikia i kāu papaʻai. Hiki iā ʻoe ke mālama i kahi hōʻoia i ka lawe ʻana o kāu meaʻai ma ka mālama ʻana i ka diary meaʻai.
12. Pale i ka inu lama ʻana
Ua hoʻopili ʻia ka inu waiʻona i ka waiwai kaupaona a me ka momona. Ua hōʻike ʻia nā noiʻi i ka inu ʻana i ka wai ʻona i alakaʻi ʻia i ka loaʻa kaumaha o ka postpartum [iwakālua] . Hoʻohui ʻia, paipai ka CDC i nā makuahine hānai e hōʻalo i ka inu lama ʻana no ka mea hiki ke hoʻopilikia i ka ulu a me ka ulu ʻana o ka pēpē [iwakāluakumakahi] .
13. Mai hoʻoluhi
Kūleʻa ke koʻikoʻi a me ke kaumaha i ka wā postpartum. Ua hōʻike ʻia kekahi mau noiʻi i ke koʻikoʻi a me ke kaumaha e hoʻonui i ka likelike o ka loaʻa o ke kaumaha ma hope o ka hānau ʻana. I mea e lilo ai ke kaupaona pono ʻana, e ʻike i nā mea e hoʻokūpī nei iā ʻoe a e ʻike i nā ala e kū ai. Inā ʻoe e ʻimi nei i kahi pilikia e kāohi ai iā ia, mai makaʻu e kiʻi i ke kōkua [22] [2. 3] .
14. E hoʻonohonoho pololei i kāu mau pahuhopu
Inā hoʻoholo ʻoe e lilo i ka kaumaha ma hope o ka hāpai ʻana, e hāhai i kahi pahuhopu kūpono e kōkua iā ʻoe e hoʻokō i nā hopena maikaʻi. Mālama i kahi hoʻolālā ʻai maikaʻi a me ka hoʻoikaika kino ʻana e kōkua iā ʻoe e hoʻokō i kāu pahuhopu kaumaha.
nā hōʻike kahiko disney channel
He aha ka manawa kūpono e lilo i ka kaumaha ma hope o ka hāpai ʻana?
Koi kou kino i ka manawa e hoʻōla a ola ai mai ka hānau hānau ʻana. Inā hoʻomaka ʻoe i ka lilo ʻana o ke kaupaona ma hope koke o kou hānau ʻana, e hoʻolōʻihi kou manawa i kou kino. Inā hānai ʻoe i ka waiū, e kali a hiki i ka huli ʻana o kāu pēpē i ʻelua mau mahina a ua hoʻoponopono ʻia kāu waiū waiū.
Wahi a ka Waihona Waihona Lapaʻau o U.S., pono ʻoe e hoʻolālā e hoʻi i kāu kaupaona maʻamau e 6 a 12 mau mahina ma hope o ka hānau ʻana.
Nā FAQ maʻamau
P. Pehea lā ka lōʻihi o ka lilo ʻana o ka pēpē paona paona?
TO. ʻO ka hapa nui o nā wahine e lilo i ka hapalua o ko lākou pēpē paona eono pule ma hope o ka hānau ʻana a hoʻokahe ʻia ke koena o ke kaupaona i nā mahina e hiki mai ana.
P. He aha nā papaʻai maikaʻi loa ma hope o ka hāpai ʻana?
TO. ʻO kahi papaʻai waiwai i nā meaʻai olakino e like me ka protein protein, ka iʻa, nā huaʻai, nā mea kanu, nā kīʻaha piha, nā legume a me ka waiū ʻoi aku ka maikaʻi ma hope o ka hāpai ʻana.
P. Pehea ka lōʻihi o ke kino o ka wahine e ola hou ai mai ka hāpai ʻana?
TO. ʻO ka hoʻihoʻi piha ʻana mai ka hāpai ʻana hiki ke lawe i kahi manawa. Hoʻomaha hou nā wahine he nui i ʻeono a ʻewalu mau pule, ʻoiai ʻoi aku ka lōʻihi o kekahi ma mua o kēia.
