Sɛ wuhu sɛ worehwɛ akokoaa kwan a, nneɛma a wotaa te fi abusuafo ne nnamfo hɔ no mu biako ne sɛ, "Afei ɛsɛ sɛ yedi nnipa baanu." Bere a eyi betumi ayɛ te sɛ nea ɔdɔ wom a yɛbɛka de, nanso so eyi yɛ nokware ankasa? Aduan pa a ɛkari pɛ a wubedi ho hia na ama wo ba no anya aduannuru a ohia na wanyin yiye. Nanso calorie dodow ahe na wuhia ankasa na ama woatumi ayɛ saa? Momma yɛnhwehwɛ mu yiye.
Calorie dodow ahe na wuhia ankasa?
Ɛwom mpo sɛ wuhia calories foforo de, nanso "adidi ma nnipa baanu" nkyerɛ sɛ wubedi aduan mmɔho abien. Sɛ wɔkyekyem pɛpɛɛpɛ a, ɔbea a onyinsɛn hia calories foforo bɛyɛ 300 pɛ da biara, ɛboro nea odii ansa na ɔrenyinsɛn no so. Eyi bɛboa wo ma wo mu duru a ɛfata bere a wonyinsɛn no.
Wo de susuw sɛnea saa calories 300 yi te ho hwɛ.
- Banana kɛse ne yogurt a srade nnim kuruwa biako.
- Nkwaa abien a wɔanoa no yiye.
- Kashew kakraa bi ne nufusu kuruwa biako.
Ɛnyɛ den sɛ wubenya saa calories a ɛboro so no afi biribi ketewaa a ahoɔden wom te sɛ eyi mu, enti ɛho hia sɛ wususuw su pa ho sen dodow.
Ɛsɛ sɛ wo mu duru yɛ ahe?
Eyi nyɛ ade koro wɔ obiara fam. Eyi gyina wo nipadua mu duru bere a wunyinsɛnee no so. Enti, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa akyerɛ wo mu duru a ɛfata ma wo. Nneɛma a wɔtaa kamfo kyerɛ sɛ wɔn mu duru yɛ kɛse ni.
Nea ɛho hia ne sɛ, nhyɛ wo ho so wɔ akontaabu ahorow yi ho. Eyinom yɛ akwankyerɛ ahorow a wɔde ma wɔ ɔkwan a ɛkɔ akyiri so ara kwa. Wo duruyɛfo bɛtu wo fo wɔ ɔkwan a eye sen biara a wobɛfa so ayɛ wo ho.
| Wo mu duru ansa na woanyinsɛn | Sɛ wɔkyekyem pɛpɛɛpɛ a, ne mu duru a ɛkɔ soro bere a wɔyem no |
|---|---|
| Wɔn mu duru a ɛba fam | Kilogram 12.5 kosi 18 (nkaribo 28-40) . |
| Sɛ wɔkyekyem pɛpɛɛpɛ a, ne mu duru | Kilogram 11.5 kosi 16 (nkaribo 25-35) . |
| Mu duru a ɛboro so | kilogram 7 kosi 11.5 (nkaribo 15-25) . |
| Sɛ worehwɛ mmanoma kwan a | kilogram 16 kosi 20.5 (nkaribo 35-45) . |
Sɛ wɔkyekyem pɛpɛɛpɛ a, wobɛnya bɛyɛ kilogram 1-2 (nkaribo 2-4) wɔ nyinsɛn no asram 3 a edi kan no mu. Ɛno akyi no, ɛyɛ ade a ɛfata sɛ obi mu duru bɛyɛ kilogram 0.5 (nkaribo 1) dapɛn biara wɔ nyinsɛn no bere a aka no mu. Sɛ worehwɛ mmanoma kwan a, saa mu duru a ɛkɔ soro yi bɛkɔ soro kakra.
Ɛhe na saa mu duru a ɛkɔ soro yi sie wɔ nipadua no mu?
Ɛnyɛ mu duru a wunya bere a wonyinsɛn no nyinaa na wɔkora so sɛ srade wɔ wo nipadua so. Wɔakyekyɛ mu ayɛ no afã horow pii. Sɛ yɛbɛka no tiawa a, ɔkwan a wɔfa so yɛ no ni.
| Ɔfã a ɛma emu duru ka ho | Sɛ wɔkyekyem pɛpɛɛpɛ a, emu duru (sɛnea emu duru te ) . |
|---|---|
| Abɔfra | ~ kg. 3.5.5 |
| Placenta a ɛwɔ awotwaa mu | ~ 1-1.5 kilogram. |
| Nsu a ɛwɔ amniotic mu | ~ 1-1.5 kilogram. |
| Nufu mu ntini a ayɛ kɛse | ~ 1-1.5 kilogram. |
| Mogya a ɛkɔ soro | ~ 2 kg. |
| Srade a wɔkora so ma awo ne nufu | ~ kg. 2.5-4 na ɛwɔ hɔ |
| Awotwaa a ɛsõ | ~ 1-2.5 kilogram. |
| Ne nyinaa | ~ kg. 11.5-16 na ɛwɔ hɔ |
Sɔ nneɛma yi hwɛ na ama wo mu duru ayɛ kɛse
Sɛ wo duruyɛfo tu wo fo sɛ ma wo mu duru nkɔ soro kakra a, wubetumi asɔ saa nneɛma yi ahwɛ.
- Di nnuan nketenkete 5 anaa 6 da biara. Sɛ wudi nnuan nketenkete mpɛn pii da biara a, ɛremma ɔkɔm remma wo na ɛbɛboa wo ma wode calories no aka ho ntɛm sen sɛ wubedi aduan kɛse prɛko pɛ.
- Fa nnuan a ahoɔden wom sie baabi a ɛbɛn wo. Nneɛma te sɛ cashew, atoko, borɔdɔma, kyiisi ne krak, nnuaba a ayow, ne yogurt yɛ nneɛma pa a wubetumi apaw.
- Fa nneɛma a ahoɔden wom ka w’aduan ho. Fa peanut butter bi petepete paanoo, krak, apɔw-mu-teɛteɛ, ne banana so. Peanut butter tablespoon biako wɔ calories bɛyɛ 100.
- Sɛ woreyɛ ɛmo, woreyɛ nkesua , anaa woreyɛ akutu a, fa nufusu a wɔayam a srade nnim kakra ka ho. Eyi betumi de aduannuru aka ho a ɛnsakra dɛ no dodo.
- Fa bɔta, margarine, ne kyiisi bi ka w’aduan ho. Nanso ɛsɛ sɛ wɔde eyinom ka ho wɔ ɔkwan a ɛfata so na wɔhyɛ so.
Sɛ wo mu duru yɛ kɛse dodo a, dɛn na wobɛyɛ?
Ɛtɔ mmere bi a, ebia wo mu duru bɛkɔ soro asen sɛnea wɔkamfo kyerɛ no. Sɛ eyi ba a, mma wo ho nnyɛ wo hu, na mmom di kan ne wo duruyɛfo nkasa. Mpɛn pii no, afotu no ne sɛ wobɛtew wo mu duru so bere a woawo awie no. Mmɔ mmɔden da sɛ w’ankasa wobɛtew wo mu duru so a wunni aduruyɛfo afotu.
Nanso, wubetumi ayɛ saa nneɛma yi de ahyɛ sɛnea wo mu duru kɔ soro no so:
- Sɛ wudi nnuan a wɔde di ntɛmntɛm a, paw nea srade nnim. Paw biribi te sɛ akokɔ sandwich a wɔayam a wɔmfa sauce anaa mayonnaise nka ho, anaa salad a wɔde dressing a srade nnim ahyɛ mu. Twe wo ho fi nneɛma te sɛ french fries, cheese balls, ne akokɔ a wɔayam no paanoo ho.
- Fa nufusu a srade nnim (a ɛnyɛ den, 1%, anaa 2%) di dwuma sen sɛ wode nufusu a ɛyɛ pɛ bedi dwuma. Wohia nufusu bɛyɛ 4 pɛ da biara, nanso sɛ wopaw nea srade nnim a, ebetumi aboa ma woatew calories ne srade a ɛho nhia so.
- To asikre ne anonne a ɛyɛ dɛ ano hye. Eyinom ma wonya calories hunu nkutoo. Mmom no, nom nneɛma te sɛ nsu ne soda.
- Tew nkyene a wudi so. Nkyene ma wo nipadua no kura nsu mu, na ebetumi ama woate nka sɛ wo ho ayɛ wo hyew na ayɛ te sɛ nea wo mu yɛ duru.
- Ma w’adwene nkɔ akwan a wofa so noa aduan no so. Sɛ́ anka wobɛhyew aduan a emu dɔ no, siesie aduan denam tow, gyabiriw, anaa anoa a wobɛnoa so.
- Dwumadie. Apɔw-mu-teɛteɛ a ɛkɔ fam te sɛ nantew ne asuguare ye yiye ma mmea a wɔyem. Eyinom boa ma wɔhyew calories a ɛho nhia. Nanso ansa na wubefi apɔw-mu-teɛteɛ biara ase no, bisa wo duruyɛfo nea ɛfata wo.
Wɔ tebea a ɛte sɛɛ mu no, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn.
Ɛho hia paa sɛ wo ne wo duruyɛfo bɛkasa wɔ tebea horow a edidi so yi mu biara mu.
| Akwannya | Dɛn nti na ɛno ho hia? |
|---|---|
| Sɛ wopɛ sɛ wuhu botae a ɛfata a ɛne sɛ wobɛma wo mu duru ayɛ kɛse a. | Ɛho hia sɛ yenya botae a ɛfata a ɛfata obiara. |
| Sɛ wususuw sɛ wo mu duru reyɛ kɛse dodo a. | Wubetumi ahu nea ɛde ba na sɛ ɛho hia a, wubenya afotu a ɛfa sɛnea wobɛsakra w’asetra kwan ho. |
| Sɛ wo mu duru so tew wɔ ɔsram abiɛsa a ɛto so abien anaa abiɛsa mu a. | Esiane sɛ mu duru a wɔtew so nyɛ ade a ɛfata wɔ saa bere yi mu nti, ɛho hia sɛ wɔyɛ aduruyɛ mu nhwehwɛmu. |
| Sɛ wuntumi nnidi yiye esiane adidi mu haw bi nti a. | Wuhia animdefo mmoa na ama woanya aduannuru a wo ne wo ba no hia. |
| Sɛ wo mu duru yɛ kɛse mpofirim na ɛyɛ ntɛmntɛm yiye a. | Eyi betumi ayɛ tebea bi a wɔfrɛ no preeclampsia , a ɛyɛ tebea a emu yɛ den a ɛsɛ sɛ wɔde kɔ ayaresabea ntɛm ara no ho sɛnkyerɛnne. |
Nkrasɛm a Wɔde Kɔ Fie
- Ɛho nhia sɛ "wodi nnipa baanu" wɔ nyinsɛn mu. Ɛnyɛ dodow a ɛwɔ aduan no mu na ɛho hia, na mmom sɛnea aduan no te. Nea wuhia ara ne calories a ahoɔden wom 300 foforo da biara.
- Wo mu duru dodow a ɛsɛ sɛ wokɔ soro no gyina wo mu duru a wowɔ ansa na woanyinsɛn no so. Wo ne wo duruyɛfo nka eyi ho asɛm na fa botae pɔtee bi si w’ani so ma wo ho.
- Mmɔ mmɔden sɛ wobɛtew wo mu duru so bere a wonyinsɛn a wunnya nnuruyɛfo afotu esiane biribiara nti.
- Bɔ wo duruyɛfo amanneɛ ntɛm ara, efisɛ wo mu duru a ɛkɔ soro mpofirim na ɛyɛ ntɛmntɛm (e.g., bɛboro kilogram 1-2 dapɛn biara) betumi ayɛ akwahosan tebea a emu yɛ den ho sɛnkyerɛnne.
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