ʻO ka meaʻai kūpono kūpono no nā wāhine hāpai keʻano likeʻole e pili ana i ka manawa, no ka mea, ma kēlā me kēia kauʻana o ka hoʻouluʻana o ka hānai, pono iā ia nāʻano microele e pono ai ke ola kino o ke kino. Ma mua, ua manaʻoʻia he pono i ka wahine eʻai "noʻelua", a inā he māhoeʻo ia, he pono keʻai i nā mea nui o ka mea kalole kalo, aʻo kēia, ma keʻano, ua alakaʻiʻia i ka nui o ke kaumaha e like me ka mea hāpai me ke keiki e hiki mai ana.
Malia paha i kēia manawa hoʻokahi manawa, no ka mea, ua komo nā wāhine i loko o nā hana kaumaha, a ua lawa lākou i nā mea e pono ai ko lākou kino, akā,ʻo ke keiki hoʻi. I kēia mau lā, i ka nuiʻana o nā hana a nā poʻe he nui aʻaʻole lākou e hoʻonui i ka ikaika, nuiʻole nā calories. Pono ka papahana o ka wahine hānau ma o lākou maʻalahi, maʻalahi, maʻalahi digestible a pili i nā hemahema o ia me ke pēpē.
ʻO ka diametrically kū'ē i keʻano o ka hoʻopiʻi hewaʻana i ka manawa no ka kumu no kekahi kumu a iʻole e hōʻoleʻole i kaʻai mau. A laila, lawe nā hua i nā meaʻai a pau e pono ai i ka'ōpū o ka makuahine, a piliʻole i kona olakino, a hiki keʻikeʻia ka kino o ke pēpē i mea malihini, a hiki i ka hōʻole. Pono pono e mālama i ke kumu gula i ka meaʻai no ka mālamaʻana a me ke hapaiʻana i ka'ōpū.
ʻO ka papa inoa o ka wahine hāpai i ka makahiki mua
ʻO ke kumu o kaʻai ma ka hoʻomakaʻana o ka'ōpū ke kumu waiwai nui - pilina. Ma hope o nā mea a pau, aia ka manawa e kau nei i nā mea ola a pau o ke pēpē. ʻO nā mea nui a me nāʻano huaʻai e like me ke keleawe, ka zinc, ka selenium, ka waika paka, ka mea e kū i ka paleʻana i nā maʻi pilikino. ʻO ka'alika a me ke iodine ke komo i ka hana kaukiko lauroid, aʻo ka hua B a me ka waikawa ascorbic e kōkua i ka hoʻoponopono i ka lāʻau make. Ponoʻoe e inu i nā lilaʻelua i ka lā. ʻO kahiʻai palekana no nā wāhine hāpai e hoʻokomo i loko o ka papa inoa o kēlā me kēia lā e pili ana i ka papa inoa o nā huahana:
- nā hua liʻiliʻi a me ka'ōpala i loaʻa i ka wā - kāloti,'ōniwi, celery, beets, pālala,'okena,'ōmole lau, aniani a me ke kāleka;
- oatmeal, millet, buckwheat, paila palaoa;
- ka waiū, ka liʻiliʻi momona momona, ka lihi, nā momona momona;
- nā huaʻai a me nā hua, nā mea ulu nui ma ia wahi. Hiki i ka mango a me nā huaʻona, hiki ke hoʻonāukiuki i nā mea pāʻani e makemakeʻoleʻia;
- ʻo ka mea momona kūpona paha a me ka mea i kāluaʻia, a me ke kai.
ʻO ka LāʻElua o nā kāne
I loko o kēia manawa, hoʻonuiʻia ka pono o ka hānai i nā meaʻai a me nā huaʻai. Inā i loko o ka lā mua mua o ka helu o ka kalola o nā kuke he 2000 mau calories, i kēia manawa e kū i 2500, akāʻaʻole ma nā lapalapa a me nā muffins, akā, no ka hoʻonuiʻia o nā mea momona. ʻO ka waiwai nui ka momona o nā meaʻai, akā, pono e hoʻopauʻia nā holoholona me ka hoʻolaha:
- ka nihi liʻiliʻi, nā mea waiu waiū a me nā meaʻiliʻeha;
- huahelu, iʻa iʻa, moaʻeleʻele a pipi paha;
- huaʻai a me nā huamoa hua a me nā wai;
- ka meli, ka jelly, nā marshmallows a me nā hua maloʻo e like me ka meaʻala.
Ka menu o ka wahine hānau ma ka 3rd
I nā mau pule i hala iho nei, pono ke hoʻonui i ke alapine o nā meaʻai 6-7 manawa i ka lā. Loaʻa kahi hemahema i nā'āpana liʻiliʻi iʻole e pilikia. ʻO kahi papahana kūpono no nā wāhine maʻamau he māmā a me nā mea momona momona, kahi liʻiliʻi o ka paʻakai a me nā meaʻeha e loaʻa ai, e like me nā mālama, nā kuʻi, ka paʻakai a me nā iʻa maloʻo:
- nā'ōpū māmā māmā a me nā momona momona me kaʻiʻo;
nā huaʻai a me nā hua e hanaʻole ai i ka hoʻopiliʻana a me ka uʻiʻana i loko o ka'ōpū (e wehe i nā paona, nā hua waina, nā halo, kāpelu, nā'āpana, ka pī a me nā pī mai ka ration); - nā meaʻono i keʻano o nā hua maloʻo a me nā kīʻaha;
- nā huaʻona waiuma ma mua o ka moe;
- ka berena mai ke kino holoʻokoʻa a me ka fiber i keʻano o nā bioadditives.
Ma mua koke o ka hānauʻana no nā hebedoma 2-3, e kāpaeʻia ke kikikāleka a me ka citrus, no ka mea he pinepine lākou i lilo i mea kino o nā hulu i loko o kahi keiki hānau hou. Inā he kūpono ke heleʻana i ka kohoʻana o nā huahana a hoʻonohonoho pono i ka papa inoa no ka poʻe wāhine hānau, akā no ka maopopo e hiki ke pale i ka waiwai waiwaiʻole a hānau i kahi keiki olakino.