Ɔkwan bɛn so na wobɛma wo mu duru ayɛ kɛse dwoodwoo bere a wonyinsɛn no? (Pregnancy Weight Gain) Momma yɛnhwehwɛ nea eyi yɛ ankasa!

Sɛ wuhu sɛ worehwɛ akokoaa kwan a, nneɛma a wotaa te wɔ fie, fi abusuafo, ne nnamfo hɔ no mu biako ne sɛ, "Afei ɛsɛ sɛ yedi nnipa baanu." Ɛwom sɛ eyi yɛ asɛm a ɔdɔ wom kɛse a ɛsɛ sɛ yɛka de, nanso so asɛm yi yɛ nokware? So ɛsɛ sɛ wudidi ma nnipa baanu ankasa? So wowɔ adwene a emu da hɔ wɔ sɛnea ɛsɛ sɛ wo mu duru yɛ kɛse bere a wonyinsɛn no ho ? Ɛnnɛ, yɛbɛka nsɛmmisa a nnipa pii wɔ yi ho asɛm.

Calorie dodow ahe na wuhia ankasa?

Sɛ yɛbɛka no tiawa a, asɛm a wɔka sɛ "didi ma nnipa baanu" no yɛ anansesɛm. Ɛho nhia sɛ wobɛma aduan a wudi no mmɔho abien esiane sɛ worehwɛ akokoaa kwan nti. Sɛ wɔkyekyem pɛpɛɛpɛ a, ɔbea a onyinsɛn hia calories 300 pɛ foforo da biara, de ka calories a odii ansa na ɔrenyinsɛn no ho. Saa dodow yi bɛboa wo ma woanya mu duru a ɛfata.

Nanso mu duru dodow a ɛsɛ sɛ woyɛ no nyɛ pɛ mma obiara. Egyina wo nipadua mu duru so bere a wunyinsɛnee no.

• Sɛ wo mu duru yɛ nea ɛfata a: Ɛyɛ ade a ɛfata sɛ wo mu duru bɛyɛ nkaribo 25-35 (kilogram 11-16) bere a wonyinsɛn no .
• Sɛ wo mu duru sua a: Ebia ɛho behia sɛ wo mu duru bɛyɛ nkaribo 28-40 (kilogram 13-18).
• Sɛ wo mu duru boro so a: Ebia ɛho behia sɛ wo mu duru yɛ nkaribo 15-25 (kilogram 7-11) nkutoo.

Mpɛn pii no, ɛsɛ sɛ wohwɛ kwan sɛ wubenya bɛyɛ nkaribo 2-4 (kg 1-2) wɔ nyinsɛn no asram 3 a edi kan no mu , ne bɛyɛ nkaribo 1 (kg 0.5) dapɛn biara wɔ nyinsɛn no bere a aka no mu.

Fa no sɛ worehwɛ mmanoma kwan. Wo mu duru a wobɛkɔ soro no ho hia paa ma wo nkokoaa akwahosan. Esiane sɛ wɔtaa wo mmanoma ntɛm nti, ɛho hia sɛ wonya awo mu duru pa. Ebia ɛna a ɔwɔ mmanoma behia bɛyɛ calories 3,000-3,500 da biara. Ɛno kyerɛ sɛ ɛsɛ sɛ ne mu duru yɛ nkaribo 35-45 (kg 16-20).

Ɛhe na saa mu duru a ɛkɔ soro yi kɔ ankasa?

Ebia woresusuw sɛ, "Maame, ɛbɛyɛ dɛn na wo mu duru ayɛ kɛse saa?" Saa mu duru a ɛkɔ soro yi nboaboa ano kɛkɛ sɛ srade wɔ wo nipadua so. Wɔakyekyɛ mu ayɛ no afã horow pii. Ma yɛnhwɛ sɛnea ɛba saa.

So eye sɛ wobɛtew wo mu duru so bere a wonyinsɛn no?

Eyi yɛ asɛmmisa a ɛho hia paa. Mpɛn pii no, nyinsɛn nyɛ bere pa a ɛsɛ sɛ obi mu duru so tew anaasɛ obedidi. Nanso, sɛ wo mu duru boro so paa bere a woanyinsɛn no a, ebia wo duruyɛfo betu wo fo sɛ tew wo mu duru so kakra. Sɛ woreyɛ eyi a, ɛsɛ sɛ woyɛ.Wɔ oduruyɛfo hwɛ a edi mũ ase nkutoo. Mmɔ mmɔden da sɛ w’ankasa wobɛtew wo mu duru so.

Ɔkwan bɛn so na wobɛma wo mu duru ayɛ kɛse?

Sɛ wo duruyɛfo no atu wo fo sɛ mo mu duru nyɛ kɛse a, sɔ nneɛma yi hwɛ:

• Sɛ́ anka wubedi aduan kɛse biako da biara no, di nnuan nketenkete anum anaa asia .
• Fa nnuan a ahoɔden wom a wubetumi adi ntɛm te sɛ atoko, borɔdɔma, kyiisi ne krak, nnuaba a ayow, ne yogurt sie wo nsam.
• Fa peanut butter petepete paanoo, krak, apɔw-mu-teɛteɛ, banana, ne nea ɛkeka ho so Peanut butter tablespoon biako wɔ bɛyɛ calories 100 ne protein gram 7.
• Fa nufusu a wɔayam a srade nnim kakra ka wo ɛmo a wɔayam, nkesua a wɔayam , ne aburow a ɛyɛ hyew ho.
• Fa nneɛma bi a ahoɔden wom te sɛ bɔta, margarine, cream cheese, gravy, ne cheese ka w’aduan ho.

Sɛ wo mu duru yɛ kɛse sen sɛnea na wohwɛ kwan a, dɛn na woyɛ?

Sɛ wo mu duru ayɛ kɛse sen sɛnea wo duruyɛfo kamfo kyerɛ a, wo ne no nkasa mfa ho. Mpɛn pii no, bere a eye sen biara a wubetumi atew wo mu duru so ne bere a woawo wo ba no akyi. Nanso wubetumi ayɛ saa nneɛma yi de ahyɛ sɛnea wo mu duru kɔ soro no so:

• Kwati nnuan a wɔde di ntɛmntɛm: Sɛ wudi a, paw nneɛma te sɛ akokɔ sandwich a wɔayam (a wɔmfa sauce anaa mayonnaise nka ho) ne salad a wɔde aduru a srade nnim ahyɛ mu sen sɛ wubedi nnuan a wɔayam. Kwati nneɛma te sɛ French fries ne akokɔ a wɔayam no paanoo.
• Kwati nufusu a wɔayam: Anyɛ yiye koraa no, wuhia nufusu 4 da biara. Nanso, wubetumi atew calories ne srade so denam nufusu a srade nnim anaa srade kakraa bi (1% anaa 2%) a wode bedi dwuma so.
• To anonne a asikre wom ano hye: Nsã a ɛyɛ dɛ, nnuaba punch, ne anonne a wɔde ayɛ powder ma wunya calories hunu nkutoo. Nom nsu ne soda mmom.
• Tew nkyene dodow a wode ka ho bere a worenoa aduan no so: Nkyene ma nipadua no kura nsu mu.
• To nnuan a asikre wom na ahoɔdennuru pii wom ano: Nneɛma te sɛ kukisi, ahwiesa, donuts, keeki, ne chips nni aduannuru pii na ahoɔdennuru pii wom. Mmom no, di nneɛma te sɛ nnuaba a wɔayɛ no foforo ne yogurt a srade nnim.
• Noa aduan a ahoɔden wom: Sɛ́ anka wobɛhyew no, fa akwan te sɛ paanoo, tow, ne noa di dwuma.
• Apɔw-mu-teɛteɛ: Mpɛn pii no, apɔw-mu-teɛteɛ a ɛnyɛ den te sɛ nantew ne asuguare yɛ nea asiane biara nni ho mma ɛna a onyinsɛn. Nanso ansa na wubefi apɔw-mu-teɛteɛ nhyehyɛe ase no, hwɛ hu sɛ wubebisa wo duruyɛfo nea ɛfata wo.

Hokwan biara a wobenya de akɔ oduruyɛfo nkyɛn

Ɛho hia paa sɛ wo ne wo duruyɛfo bɛkasa wɔ tebea horow a edidi so yi mu biara mu.