Sɛ wuhu sɛ worehwɛ akokoaa kwan a, ebia woresusuw ho sɛ, "So ɛsɛ sɛ meteɛteɛ m'apɔw mu wɔ saa bere yi mu?" Nnipa binom suro, bere a afoforo susuw sɛ ɛyɛ adwene pa sɛ wɔbɛteɛteɛ wɔn apɔw mu. Nokwarem no, apɔw-mu-teɛteɛ bere a wonyinsɛn no so wɔ mfaso pii ma w’akwahosan ne wo ba no akwahosan. Momma yɛnka eyi ho asɛm nnɛ.
Dɛn nti na eye ankasa sɛ wobɛteɛteɛ w’apɔw mu bere a wonyinsɛn?
Ɛnyɛ sɛ apɔw-mu-teɛteɛ a wobɛyɛ daa wɔ wo nyinsɛn no nyinaa mu no bɛboa wo ma woanya apɔwmuden nko, na mmom ɛbɛboa wo ma woate nka kɛse nso. Sɛ yɛbɛka no tiawa a, mfaso a ɛwɔ so no bi ni.
- Kɔ so gyina hɔ yiye: Bere a wo ba no nyin no, ne nipadua kari pɛ no sesa. Apɔw-mu-teɛteɛ betumi aboa wɔn ma wɔakɔ so agyina hɔ yiye.
- Akyi yaw ne ɔbrɛ so tew: Ɛnanom pii te akyi yaw wɔ saa bere yi mu. Wɔte nka nso sɛ wɔabrɛ ara kwa. Apɔw-mu-teɛteɛ ma wonya ahotɔ kɛse fi eyinom mu.
- Wobetumi asiw asikreyare a ɛba bere a wɔyem no ano: Nnipa binom nya asikreyare bere a wɔyem nkutoo. Yɛfrɛ no asikreyare a ɛba wɔ nyinsɛn mu . Adanse wɔ hɔ a ɛkyerɛ sɛ apɔw-mu-teɛteɛ betumi atew asiane yi so.
- Ɛtew adwennwen so: Esiane nsakrae a ɛba nipadua mu nkwaadɔm mu wɔ saa bere yi mu nti, ɛtɔ mmere bi a wubetumi ate adwennwen ne dadwen nka. Apɔw-mu-teɛteɛ ne eyi ano aduru a eye sen biara.
- Nya ahoɔden ma awo ne awo: Awo ne awo hwehwɛ ahoɔden pii. Apɔw-mu-teɛteɛ betumi aboa ma woanya saa ahoɔden no.
Ade a ɛho hia sen biara ne sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe biara ase na woabisa sɛ ɛfata wo tebea no anaa.
Henanom na wobetumi ateɛteɛ wɔn apɔw mu? Hena na ɔrentumi?
Mpɛn pii no, sɛ na woreyɛ apɔw-mu-teɛteɛ dedaw ansa na worenyinsɛn a, wubetumi akɔ so ayɛ nneɛma koro no ara a worennyɛ nsakrae kɛse biara. Nanso, ebia ebehia sɛ woyɛ nsakrae nketenkete bi. Sɛ nhwɛso no, ebia ɛho behia sɛ wosakra fi apɔw-mu-teɛteɛ a ɛmma wunnya nkɛntɛnso kɛse te sɛ ahurututu ne mmirikatu so kɔ apɔw-mu-teɛteɛ a ɛnyɛ kɛse so.
Sɛ mpo woanteɛteɛ w’apɔw mu da a, biribiara nni hɔ a ɛsɛ sɛ wusuro. Bere a woakɔ wo duruyɛfo nkyɛn awie no , wubetumi afi apɔw -mu-teɛteɛ nhyehyɛe ase dwoodwoo. Nanso sɛ worefi ase nkyɛe a, nkɔ apɔw-mu-teɛteɛ a emu yɛ den kɛse anaasɛ ɛyɛ den. Nneɛma te sɛ nantew a ɛyɛ ntɛmntɛm ne asuguare yɛ nea ahobammɔ wom sen biara sɛ wubefi ase.
Nanso, wɔ nnipa binom a wɔwɔ akwahosan tebea horow bi fam no, apɔw-mu-teɛteɛ nyɛ adwene pa. Wɔ tebea horow a ɛtete saa mu no, ebia wo duruyɛfo bɛka akyerɛ wo sɛ gyae apɔw-mu-teɛteɛ kakra.
| Nneɛma a ɛsɛ sɛ wohwɛ yiye wɔ ho bere a woreyɛ apɔw-mu-teɛteɛ no | |
|---|---|
| Kwati sɛ wobɛteɛteɛ w’apɔw mu sɛ wowɔ saa tebea horow yi a. | |
| Koma mu yare | Komayare a ɛho hia wɔ mogya mu |
| Ahurututu mu nyarewa | Ahurututu mu yare a anohyeto wom |
| Awotwaa mu mmerɛwyɛ | Awotwaa/cerclage a entumi nyɛ adwuma yiye |
| Asiane a ɛwɔ hɔ sɛ wɔbɛwo awo ntɛm | Asiane wɔ hɔ sɛ wɔbɛwo ntɛm wɔ nsɛm te sɛ mmanoma mu. |
| Mogya a ɛretu | Mogya a ɛkɔ so tu wɔ nyinsɛn no fã a ɛto so abien anaa abiɛsa mu |
| Awotwaa mu haw ahorow | Placenta previa wɔ adapɛn 26 akyi |
| Ɔhaw afoforo | Ntini a apaapae anaasɛ preeclampsia |
| Sɛ wowɔ saa tebea horow yi a, hwɛ hu sɛ wobɛhwehwɛ aduruyɛfo afotu ansa na woateɛteɛ w’apɔw mu. | |
Mogya a ɛtɔ kɔ nipadua mu a emu yɛ den, asikreyare a wontumi nni so (Type 1), mogya mmoroso a wontumi nni so, kɛseyɛ mmoroso a emu yɛ den anaasɛ mu duru a ɛba fam (BMI <12), ahurututu mu yare a enni sabea, sigaretnom kɛse. | |
Dɛn ne apɔw-mu-teɛteɛ a ahobammɔ wom wɔ nyinsɛn mu?
Apɔw-mu-teɛteɛ dodow no ara yɛ nea asiane biara nni ho wɔ saa bere yi mu, bere tenten a wode ahwɛyiye teɛteɛ w’apɔw mu na wommɔ mmɔden dodo no.
Apɔw-mu-teɛteɛ a eye sen biara na ahobammɔ wom:
- Reboro nsuo
- Nantew a ɛyɛ ntɛmntɛm
- Baesekre a wɔde fa dan mu a wɔde gyina hɔ
- Aerobics a ɛnyɛ den pii a wɔyɛ wɔ ɔkyerɛkyerɛfo a ɔwɔ adansedi krataa ase
- Yoga anaa Pilates a wɔde di dwuma
- Ahoɔden ntetee apɔw-mu-teɛteɛ a wɔde nneɛma a emu yɛ hare di dwuma
Saa apɔw-mu-teɛteɛ yi nni asiane a ɛba fam sɛ obi bepira, ɛyɛ nipadua no nyinaa adwuma, na wobetumi atoa so bere a wɔawo akokoaa no mpo akyi.
Akwan a ɛnyɛ den a wɔfa so yɛ apɔw-mu-teɛteɛ bi
1. Ntrɛwmu
Sɛ woyɛ nneɛma a ɛnyɛ den te sɛ eyi ansa na woateɛteɛ w’apɔw mu ne bere a woateɛteɛ w’apɔw akyi a, ɛbɛboa ma wo ntini ahorow no ayɛ nea ɛyɛ mmerɛw.
- Kɔn a ɛkyinkyini: Gyae wo kɔn ne wo mmati na fa wo ti si fam. Afei dannan wo ti kɔ nifa mmati so, san kɔ mfinimfini, na afei kɔ benkum mmati so.
- Mmati a ɛkyinkyini: Fa mmati abien no nyinaa bra w’anim, dannan no kɔ soro, fa san ba, na fa si fam.
- Nan a wobɛwosow: Tena fam a wo nan trɛw mu na wosow wo nan kɔ soro ne fam.
2. Kegel Apɔw-mu-teɛteɛ
Eyi yɛ apɔw-mu-teɛteɛ a ɛho hia yiye. Ɛhyɛ ntini a ɛboa w’awotwaa, wo dwonku, ne wo dwensɔtwaa no mu den. Ɛboa paa wɔ ahosiesie a wɔyɛ ma awo ne ahoɔden a wonya bere a wɔawo akokoaa akyi no mu.
Ɛyɛ mmerɛw yiye sɛ wobɛyɛ. Fa no sɛ worebɔ mmɔden sɛ wubegyae nsu a wobɛtow. Sɛ woyɛ saa a, ntini a ɛwɔ wo yafunu ase no mu yɛ den, ɛnte saa? Saa na wɔfrɛ Kegel apɔw-mu-teɛteɛ. Obiara renhu wo mpo sɛ woreyɛ eyi. Wubetumi ayɛ wɔ baabiara! Bɛyɛ mpɛn 5 da biara, piapia no mpɛn 10 simma 5 na afei gye w’ahome.
3. Awo Bɔɔl Apɔw-mu-teɛteɛ
Eyi yɛ bɔɔl a ɛsõ na ɛyɛ den sen bɔɔl a wɔde bɔ apɔw-mu-teɛteɛ daa. Sɛ wotra so a, ɛbɛma wo gyinabea ne wo yafunu mu ntini ayɛ den. Ɛbɛboa wo ba no nso ma wakɔ gyinabea a ɛfata.
Nneɛma a ɛnsɛ sɛ woyɛ da wɔ nyinsɛn mu
Apɔw-mu-teɛteɛ ne dwumadi ahorow bi betumi apira wo ne wo ba no nyinaa wɔ saa bere yi mu.
- Apɔw-mu-teɛteɛ a wode bɛtew wo mu duru so: Ɛsɛ sɛ wo mu duru kɔ soro wɔ ɔkwan a ɛfata so wɔ saa bere yi mu. Ɛsɛ sɛ wususuw ho sɛ wobɛtew wo mu duru so bere a woawo akokoaa no awie no.
- Agumadi a ebetumi ama obi apira yafunu: Agumadi te sɛ bɔɔlbɔ ne basketball wɔ asiane kɛse mu sɛ ɛbɛma obi apira yafunu. Enti, akyinnye biara nni ho sɛ ɛsɛ sɛ wɔkwati eyinom.
- Dwumadi ahorow a ebetumi ama obi ahwe ase: Nneɛma te sɛ skiing ne apɔnkɔ so tra hwehwɛ sɛ ɛkari pɛ yiye. Eyinom yɛ asiane efisɛ kari pɛ so tew bere a wo yafunu nyin no. Sake a wɔtra so daa nso betumi ayɛ nea asiane wom kakra.
- Apɔw-mu-teɛteɛ a emu yɛ den dodo: Sɛ woreteɛteɛ w’apɔw mu a, ɛsɛ sɛ wutumi kasa sɛnea ɛsɛ a wo home ntumi nnyae. Sɛ wuntumi a, na worebɔ mmɔden dodo.
- Apɔw-mu-teɛteɛ a wɔde huruw ne ahuruhuruw: Esiane sɛ nkwaa no mu ayɛ mmerɛw wɔ saa bere yi mu nti, hokwan kɛse wɔ hɔ sɛ obi bepira.
- Nneɛma a ɛma wo nipadua te nka sɛ ɛyɛ hyew dodo: Ɔhyew dodo nyɛ papa mma wo ba. Enti sɛ woteɛteɛ w’apɔw mu wɔ nna a ɛyɛ hyew mu a, paw bere bi te sɛ anɔpa anaa anwummere. Kwati nneɛma te sɛ yoga a ɛyɛ hyew. Nom nsu pii.
- Apɔw-mu-teɛteɛ bere a woda w’akyi: Simma kakraa bi ye. Nanso, bere a w’awotwaa no nyin no, sɛ woda w’akyi a, ebetumi asiw mogya a ɛkɔ wo ba no mu no kwan. Enti, kwati sɛ wobɛda w’akyi bɛboro simma kakraa bi.
Bere a ɛsɛ sɛ wugyae apɔw-mu-teɛteɛ na wo ne wo duruyɛfo nkasa
Apɔw-mu-teɛteɛ ye ma obiara. Nanso ɛho hia kɛse mpo sɛ wutie wo nipadua no nsɛnkyerɛnne. Sɛ wuhu sɛnkyerɛnne ahorow a ɛwɔ ase ha no bi a, gyae apɔw-mu-teɛteɛ ntɛm ara.
| Asiane ho su ahorow | Nea ɛsɛ sɛ wɔyɛ |
|---|---|
| Ɔhome a ɛyɛ tiaa, ɔbrɛ a ɛtra so, adwenemhaw, akyi anaa asen mu yaw. | Gyae apɔw-mu-teɛteɛ ntɛm ara na gye w’ahome. Sɛ yare no ho sɛnkyerɛnne no kɔ so a, frɛ wo duruyɛfo. |
| Nsɛnkyerɛnne a ɛkyerɛ sɛ obi awo ntɛm: - a ekyerekyere a ennyae bere a woagye w'ahome mpo akyi - a ewo mogya a efiri awotwaa mu - a ɛyɛ yafunu mu yaw a ɛyɛ soronko - a efiri awotwaa mu | Gyae apɔw-mu-teɛteɛ ntɛm ara na kɔ wo duruyɛfo anaa ayaresabea dan a ɛbɛn wo a wɔhwɛ ntɛmpɛ so (ETU). |
| Nsɛnkyerɛnne afoforo a anibere wom: - a woatotɔ piti - koko mu yaw - a ewo akoma a ewo ntɛmntɛm - a ehohoro mpofirim a ewo asen, nsa, anaase anim | Gyae apɔw-mu-teɛteɛ ntɛm ara na frɛ wo duruyɛfo. |
Nkrasɛm a Wɔde Kɔ Fie
- Apɔw-mu-teɛteɛ bere a wonyinsɛn no so wɔ mfaso kɛse ma wo ne wo ba no nyinaa. Nanso ɛsɛ sɛ wɔyɛ no dwoodwoo.
- Ansa na wubefi apɔw-mu-teɛteɛ nhyehyɛe biara ase no, wo ne wo duruyɛfo nkasa na ama woahwɛ ahu sɛ ɛfata w’akwahosan.
- Kwati apɔw-mu-teɛteɛ a ɛbɔ wo yafunu, ɛma wohwe ase, anaa ɛyɛ den dodo koraa.
- Apɔw-mu-teɛteɛ a ɛnyɛ den te sɛ nantew a ɛyɛ ntɛmntɛm, asuguare, ne yoga yɛ nea asiane biara nni ho koraa.
- Sɛ wo ho yɛ wo yaw, wo home yɛ wo yaw, wote ɛyaw, anaa mogya tu bere a woreyɛ apɔw-mu-teɛteɛ a, gyae apɔw-mu-teɛteɛ ntɛm ara na frɛ wo duruyɛfo.
- Tie wo nipadua. Gye w’ahome sɛ woabrɛ a. Mma nhyɛ wo ho da sɛ teɛteɛ w’apɔw mu.
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