na Patricia Hughes
ʻO ka loaʻa ʻana o ke kaumaha he mea hopohopo nui no nā wahine hāpai. Makemake ʻoe e loaʻa i ka nui o ka ulu ʻana i kahi pēpē olakino, akā ʻaʻole i paʻakikī loa e nalowale ma hope o ka hānau ʻana o ka pēpē. ʻO ka laulā i manaʻo ʻia no ka loaʻa ʻana o ke kaumaha olakino ma waena o iwakāluakūmālima a kanakolukumamālima paona. Inā ua kaumaha ʻoe ma mua o ka hāpai ʻana, hiki ke aʻo ʻia ʻoe e hoʻemi iki. Inā he haʻahaʻa kou kaumaha ma mua o kou hāpai ʻana, hiki ke aʻo ʻia ʻoe e loaʻa hou aʻe. E hōʻoia mau ʻoe e kamaʻilio me kāu ʻoihana mālama ola e hōʻoia i ka hoʻololi ʻana i nā meaʻai kūpono iā ʻoe. Eia kekahi mau ʻōlelo aʻoaʻo a me nā manaʻo.
ʻO ka hahai ʻana i ka meaʻai maikaʻi a me ka hoʻomaʻamaʻa maʻamau ʻo ia ke ala maikaʻi loa e mālama ai i ke kaumaha olakino. Inā ʻoe e noʻonoʻo i ka hāpai ʻana he manawa e hele pupule ai a ʻai i nā mea āpau a me nā mea a pau āu e makemake ai, e loaʻa iā ʻoe ke kaumaha. ʻAʻole ʻoe ʻai maoli no ʻelua. Pono ka pēpē ma kahi o ʻekolu haneli calorie i kēlā me kēia lā ma mua o kāu mau calorie meaʻai maʻamau. E pili ana kēia i ka nui o nā calorie i loaʻa i loko o ʻelua mau aniani waiu.
E koho i nā meaʻai olakino no nā meaʻai a me nā meaʻai. E hoʻokomo i nā ʻano huaʻai hou a me nā mea kanu, ka ʻiʻo, ka moa, nā kīʻaha holoʻokoʻa, nā huahana waiu a me ka waiū i kāu ʻai i kēlā me kēia lā. Ke hoʻolālā nei ʻoe i kāu mau menus, e hoʻokomo i nā meaʻai mai kēlā me kēia pūʻulu meaʻai i kēlā me kēia pāʻina. E noʻonoʻo i ka calcium, ka protein a me ka hao, he mea nui ia no kāu pēpē. E lawe i kāu mau huaora prenatal e like me ka ʻōlelo a kāu mea mālama ola.
E ʻoki i nā ʻāpana a me ka soda no ka ʻai. Ua piha kēia i nā calorie ʻole, ke kō a me ka momona. E koho i nā meaʻai maikaʻi, e like me ka yogurt, nā lāʻau kāloti, ka granola, nā huaʻai hou a i ʻole ke kaula kaula. Na nā meaʻai olakino e kōkua iā ʻoe e māʻona a hōʻoia i ka loaʻa ʻana o kāu pēpē i nā meaʻai e pono ai no ka ulu olakino. Inā hana ʻoe, e hoʻopaʻa i kahi ʻeke me nā meaʻai maikaʻi e mālama ai ma kāu pākaukau. Mālama kēia iā ʻoe mai nā mīkini kūʻai aku i ke ahiahi. Inā ʻoe ma ka home, e mālama i nā lau ʻai hou i ʻili a mākaukau e ʻai i loko o ka friji no ka ʻai wikiwiki.
E nānā pono i kāu mea e inu ai i kēlā me kēia lā. ʻO Soda, kofe a me nā mea inu caffeinated ʻē aʻe i piha i ke kō a me nā calorie ʻole. E hōʻalo i kēia mau mea inu a koho i ka waiū, ka wai a me ka wai. E ho'āʻo e inu i ʻewalu mau aniani wai i kēlā me kēia lā. Mālama kēia iā ʻoe i ka hydrated maikaʻi me ka loaʻa ʻole o ke kaumaha. Inā ʻaʻole ʻoe makemake i ka wai maʻemaʻe, e hoʻāʻo i ka wai ʻono.
Nui nā pono o ka hoʻoikaika kino maʻamau no nā wāhine hāpai. Kōkua ka hoʻoikaika kino i ka mālama ʻana i ke kaumaha a hoʻomākaukau i kou kino no ka hana o ka hana. E ho'āʻo e hoʻoikaika kino no kanakolu minuke i ka lā, ʻekolu a ʻehā lā o ka pule. He palekana ka hoʻoikaika kino no ka hapa nui o nā wāhine hāpai. E kamaʻilio me kāu kauka e hōʻoia i ka palekana no ʻoe e hoʻoikaika kino ma mua o kou hoʻomaka ʻana i kekahi hana maʻamau. E inu nui i ka wai e hoʻomaʻemaʻe maikaʻi ʻia ma mua, i ka wā a ma hope o kāu hoʻomaʻamaʻa.
E koho i kahi hana āu e hauʻoli ai. Inā makemake ʻoe i kāu mea e hana nei, hiki iā ʻoe ke hoʻoikaika kino. ʻO nā ʻano hoʻoikaika haʻahaʻa haʻahaʻa i manaʻo ʻia he palekana no nā wahine hāpai. ʻO kekahi mau manaʻo hoʻoikaika haʻahaʻa haʻahaʻa maikaʻi e pili ana i ka yoga prenatal, ʻauʻau a me ka hele wāwae. Ke hoʻomaka ʻoe e hoʻoikaika, e hoʻomaka mālie. Hiki iā ʻoe ke hoʻonui i kou ikaika a hoʻolōʻihi i kou manawa e hoʻoikaika mālie. E ho'ōki i ka hana ʻana a kāhea aku i kāu kauka inā ʻeha ʻoe, maule, loaʻa i ka ʻeha poʻo koke a i ʻole ka ʻike ʻana i kekahi wai kahe mai kou ʻōpū.
Mai hopohopo e pili ana i ka loaʻa ʻana o ke kaumaha a ʻaʻole lawa ka meaʻai. Pono ka meaʻai kūpono no kāu pēpē e ulu ana. ʻAʻole pono ʻoe e hoʻāʻo e ʻai a lilo i ke kaumaha i kou wā hāpai. Inā hopohopo ʻoe i ka nui o ke kaumaha āu e loaʻa ai, e kamaʻilio me kāu kauka. Hiki iā ia ke hāʻawi i kekahi mau manaʻo a i ʻole e kuhikuhi iā ʻoe i kahi meaʻai meaʻai, inā pono.
Kaomi ma aneʻi no ka nānā ʻana i ka hāpai ʻana me ka paona ʻole
He mea kākau kūʻokoʻa ʻo Patricia Hughes a he makuahine o ʻehā. Loaʻa iā Patricia kahi kēkelē laepua ma ke kula haʻahaʻa mai Florida Atlantic University. Ua kākau nui ʻo ia e pili ana i ka hāpai ʻana, ka hānau ʻana, ka hānai ʻana a me ka hānai ʻana. Eia kekahi, ua kākau ʻo ia e pili ana i ka hoʻonaninani home a me ka huakaʻi.
ʻAʻole hiki ke kope a paʻi hou ʻia kekahi ʻāpana o kēia ʻatikala ma kekahi ʻano me ka ʻae ʻole o More4Kids Inc © 2007
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