Ɛnanom a wɔma nufu, sɛnea nea mudi ne nea monom no ka mo ba (Maternal Diet & Breastfeeding) - so yebehu?

Sɛ wobɛyɛ ɛna, titiriw bere a worenom nufu a, nsɛmmisa pii wɔ w’adwenem. ‘So nea midi no ye ma me ba?’, ‘Dɛn na ɛsɛ sɛ midi?’, ‘Dɛn na ɛsɛ sɛ mekwati?’ Ɛyɛ ade a ɛfata koraa sɛ wubesusuw nneɛma a ɛte saa ho. Enti ɛnnɛ, momma yɛnka nneɛma a wudi na wonom ne sɛnea ebetumi aka wo ba no ho asɛm. Mma ɛnhaw wo, ɛnyɛ den sɛnea wususuw no!

Dɛn na ɛsɛ sɛ wudi bere a worenom nufu no?

Te sɛ bere a worehwɛ akokoaa kwan no, ɛho hia sɛ wudi aduan pa bere a worema nufu no. Kae sɛ wo ba no nya aduannuru a ohia nyinaa fi wo nipadua mu. Enti sɛ wudidi yiye a, wo ba no nso benya nufusu pa.

Dɛn ne ‘aduan pa’ yi?

Sɛ yɛbɛka no tiawa a, ɛsɛ sɛ wode nnuaba a wɔayɛ no foforo, nhabannuru, atoko, aburow a wɔayam (sɛ nhwɛso no, aburow a ɛyɛ bruu, aburow a wɔayam, oats), nnuan a protein wom (te sɛ mpataa, nam, nkesua, akutu, bankye a ɛyɛ ahabammono, atoko), ne nnuan a calcium wom (te sɛ nufusu, kyiisi, yogurt, mpataa nketewa, nhabannuru a ɛyɛ ahabammono tuntum, ne sesame aba) ka wo adidie. Ɛyɛ papa sɛ wode nhabannuru ne nnuaba a ɛyɛ kɔla ahorow a ɛyɛ nyankontɔn bɛka w’aduan ho. Bɔ mmɔden sɛ wobɛkora nnuan ahorow so sen sɛ wubedi nnuan koro no ara da biara.

Seesei ebia worebisa wo ho sɛ, ‘Ɛsɛ sɛ midi dodow ahe?’ Sɛ wɔkyekyem pɛpɛɛpɛ a, ɛna a ɔma nufu hia calories foforo bɛyɛ 450 kosi 500 da biara. Ɛno kyerɛ sɛ ɛsɛ sɛ wudi kakra sen sɛnea wotaa di. Nanso eyi nkyerɛ sɛ ɛsɛ sɛ wudi pii. Ɛho hia sɛ wunya saa dodow a ɛboro so no fi nnuan a ahoɔden wom mu. Sɛ nhwɛso no, wubetumi de nnuaba bi, yogurt kuruwa biako, anaa aduan a ahoɔden wom aka w’aduan a wubedi da biara da ho.

Afei nso, ebia sukɔm de wo kɛse bere a worema nufu no. Ɛyɛ ade a ɛyɛ daa yiye. Enti fa nsu toa bi si baabi a ɛbɛn wo. Kae wo ho sɛ nom nsu pii da mũ no nyinaa. Anyɛ yiye koraa no, nsu nkuruwa 8-10 a wobɛnom no ye ma wo nipadua no yiye. Ɛtɔ da bi a, wo ba no nso bɛte sukɔm nka bere a ɔrema nufu no, enti nyansa wom sɛ wode nsu kuruwa bi bɛbɛn no ansa na woatra ase abɛma no aduan.

So ɛsɛ sɛ menom vitamin afoforo?

Mpɛn pii no, wo duruyɛfo bɛka akyerɛ wo sɛ kɔ so nom vitamin ahorow a wonom ansa na woawo bere a na wonyinsɛn no, anaasɛ fa aduru bi a wɔde ma mmea titiriw di dwuma. Eyi yɛ ade pa, efisɛ wo nipadua hia aduannuru pii bere a worema nufu no, na ɛtɔ mmere bi a wuntumi nnya mfi aduan nkutoo mu.

Ɛsɛ sɛ wɔde adwene si aduannuru iodine no so titiriw.

Iodine yɛ ade a ɛho hia yiye ma akokoaa no amemene ne ne ntini ahorow nyin. Enti ɛsɛ sɛ wohwɛ hu sɛ worenya iodine a ɛdɔɔso.

• Ɛbɛyɛ papa sɛ wobɛnom aduru bi a iodine microgram 150 wom da biara. Wo ne wo duruyɛfo nka eyi ho asɛm. Ɔbɛkamfo nea eye ma wo akyerɛ.
• Nkyene a wɔde iod ayɛ bere a wɔrenoa aduan noFa di dwuma. Nkyene a yɛtaa de di dwuma wɔ Sri Lanka no wɔ iodine, nanso ɛyɛ papa sɛ yɛbɛyɛ nhwehwɛmu bi wɔ ho.
• Fa nnuan a iodine wom – te sɛ ɛpo mu nnuan, nufusu, ne nufusu mu nneɛma – ka w’aduan ho.

Hyɛ no nsow titiriw: Sɛ woyɛ vegan , anaasɛ sɛ wunni mpataa anaa nufusu mu nneɛma a, wo ne wo duruyɛfo nkasa mfa nhwehwɛmu a wɔbɛyɛ sɛ ebia iodine nni mu no ho. Ɔbetu wo fo sɛnea ɛfata.

So me ba no betumi anya biribi a midi ho akisikuru?

Yiw, ɛtɔ mmere bi a ebetumi aba. Sɛ woamma wo ba no anka biribi a wudi anaa wonom a, ebetumi aba sɛ wo ba no ho yɛ no hyew anaasɛ ɔte nka . Ɛnyɛ ade koro wɔ akokoaa biara fam, nanso nkokoaa binom tumi yɛ mmerɛw kakra. Enti mma ɛnhaw wo a ɛho nhia.

Nnuan bi a ebetumi de ɔhaw aba nkokoaa so:

• Nnuan bi te sɛ bankye, broccoli, cauliflower, kabege, atoko, anaa nufusu bi betumi ama akokoaa ate nka sɛ mframa ayɛ no ma, ate nka sɛ wayɛ ma, wasu mpɛn pii, ɔfe, anaa nea yɛfrɛ no ‘ colic’ .
• Afei nso, nnuan atitiriw a ɛtaa ma nkokoaa nya akisikuru ne nantwi nufusu ne nufusu, soya, awi, atoko, oats, nkesua, nnuaba ne atoko, mpataa anaa akutu .

Sɛ wususuw sɛ wo ba no anya aduan bi ho adwemmɔne a, dɛn na ɛsɛ sɛ woyɛ?

Nea edi kan koraa no, mma wo ho nnpopo. Nneɛma bi a ɛsɛ sɛ woyɛ ni:

1. Frɛ wo duruyɛfo ntɛm ara. Ka nsɛm a ɛkɔ akyiri kyerɛ no. Kyerɛkyerɛ nea wo ba no yare no ho sɛnkyerɛnne yɛ ne aduan a wususuw sɛ ɛyɛ mu pefee.

2. Sɛ wususuw sɛ aduan pɔtee bi na ɛde wo ba no rehaw a, bɔ mmɔden sɛ wubetwa saa aduan anaa anonne no mu nna kakraa bi. Ntwitwa nnuan pii prɛko pɛ, efisɛ ebetumi ayɛ den sɛ wubehu nea ɛde ɔhaw no ba.

3. Yɛ aduan ho kyerɛwtohɔ. Ɛne sɛ, kyerɛw biribiara a wubedi ne nea wubenom da mũ no nyinaa, ne bere no to hɔ. Afei nso, kyerɛw sɛnea wo ba no yɛ n’ade biara (sɛ nhwɛso no, osu, ɔfe, honam ani akisikuru, nsakrae a ɛba ne nsu mu) to hɔ. Sɛ nhwɛso no, wudii aburow a wɔde kabege salad ayɛ awia yi. Sɛ wo ba no fi ase yɛ basabasa kakra awia anaa osu te sɛ nea ɔwɔ gas a, kyerɛw to hɔ. Ɛdenam da biara da nsɛm a wobɛkyerɛw te sɛ eyi so no, ɛnyɛ den sɛ wo ne oduruyɛfo no nyinaa betumi ahu nnuan a wo ba no nni.

Nea ɛho hia yiye: Ɛwom sɛ eyi ntaa nsi koraa de, nanso sɛ ɛyɛ den ma wo ba no sɛ ɔbɛhome, ɔrebɔ hwerɛma, ɔyɛ dede a ɛyɛ nwonwa bere a ɔrehome, anaasɛ ɔwɔ sɛnkyerɛnne ahorow te sɛ n’anim a ɛho ahonhon (sɛ nhwɛso no, anofafa, tɛkrɛma, anaa n’ani ho a ɛho ahonhon), anaasɛ akisikuru anaa akisikuru a ɛba mpofirim wɔ ne honam ani a, fa wo ba no kɔ ayaresabea a ɛbɛn no anaa frɛ ambulance a egye ntɛmpɛ ɔsom (sɛ nhwɛso no, 1990 Suwaseriya). Eyi betumi ayɛ akisikuru a ɛde ne nkwa to asiane mu (anaphylaxis).

Na nsa nso ɛ? So ɛno da so ara yɛ ade koro no ara?

Eyi yɛ asɛm a ɛnanom pii bisa. ‘So metumi anom nsa kakra esiane sɛ merema nufu nti?’

Nokwarem no, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wubegyae nsa nom koraa, efisɛ ɛno ne ade a ahobammɔ wom sen biara ma akokoaa no akwahosan.

Nanso, sɛ wopɛ sɛ wonya kakraa bi pɛ, a ɛkɔ fam bere ne bere mu , te sɛ bobesa kuruwa bi wɔ adeyɛ titiriw bi ase, kyerɛ sɛ, sɛ wonom nsa biako anaa abien pɛ a wɔahyɛ da ayɛ wɔ nnɔnhwerew 24 ntam a, ɛrenyɛ ɔhaw kɛse, nanso ɛsɛ sɛ wunya abotare ansa na woama wo ba no nufu.

Ɔkwan bɛn so na nsa kɔ nufusu mu?

Sɛ wonom nsa a, emu kakraa bi hyɛn wo mogya mu na ɛhyɛn wo nufusu nso mu. Nsã dodow a ɛwɔ wo nufusu mu no gyina nsa dodow a ɛwɔ wo mogya mu so.

Mpɛn pii no, bere a woanom nsa biako a wɔahyɛ da ayɛ (sɛ nhwɛso no, beer toa ketewaa bi, bobesa bɛyɛ 120 ml) , egye bɛyɛ nnɔnhwerew 2 kosi 3 ansa na nsa no afi wo nipadua ne wo nufusu mu koraa. Eyi kyerɛ sɛ sɛ wonom nsa biako a, ɛnsɛ sɛ wode nufusu a woayi no adi nkyɛe no ma wo ba no anyɛ yiye koraa no nnɔnhwerew 2-3. Sɛ wonom nsa abien a, ebegye nnɔnhwerew 4-6, ne nea ɛkeka ho. Wubetumi ama wo ba no nufu ansa na woanom nsa, anaasɛ wubetumi de nufusu bi ahyɛ mu.

Dɛn ne ‘Pump and Dump’?

Sɛ ɛtɔ mmere bi a wote nka sɛ wopɛ sɛ wonom nsa pii a, ade biako a wubetumi ayɛ ne ‘ pump and dump’ . Nea ɛka eyi ho ne sɛ wobɛtwe wo ho afi nufusu a woabɔ no bere tiaa bi a wode bɛma wo ba no ho (kosi sɛ nsa no befi wo nipadua mu). Nanso ansa na wobɛyɛ eyi no, ɛsɛ sɛ woyɛ wo su yiye sɛ wobɛma wo ba no nufu anyɛ yiye koraa no ɔsram biako. Afei nso, ɛnyɛ papa sɛ wobɛyɛ eyi daa. ‘Pump and dump’ remma nsa no mfi wo mogya mu ntɛmntɛm. Nea ɛkyerɛ ara ne sɛ nufusu a wɔde nsa ayɛ no renkɔ wo ba no nkyɛn.

Nsã a wɔnom boro so nyɛ adwene pa bere a worema nufu no. Sɛ wobɔ pɔmpɔ na wotow gu mpo a, nsa pii a wobɛnom no betumi de wo ba no ato asiane mu. Sɛ wonom nsa pii a, ebetumi ama w’ani ada hɔ na w’ani ada hɔ. Eyi betumi aka sɛnea wohwɛ wo ba na wodi n’ahiade ahorow ho dwuma. Ɛnyɛ ɛno nko, na mmom sɛ obi bɛnom nsa pii a, ebetumi ama asiane a ɛwɔ hɔ sɛ obenya SIDS (Sudden Infant Death Syndrome) no ayɛ kɛse.Ɛsan nso yɛ asiane a ɛde Sudden Infant Death Syndrome ba, a ɛyɛ asiane a ɛwɔ hɔ sɛ akokoaa bewu mpofirim bere a wada no.

So mpataa ahorow bi da so ara nyɛ nea asiane biara nni ho sɛ wobedi? Dɛn na ɛwɔ mercury ade yi ho?

Yiw, eyi yɛ biribi a ɛsɛ sɛ yɛhwɛ yiye wɔ ho. Ɛsɛ sɛ wokwati anaasɛ woto wo ano hye sɛ wubedi mpataa a mercury pii wom bere a woanyinsɛn anaasɛ worema nufu no.

Dɛn nti na mercury yɛ asiane saa?

Po mu mpataa akɛse (titiriw mpataa akɛse a wɔtra ase kyɛ te sɛ swordfish, shark, king mackerel, ne king mackerel) betumi anya mercury pii. Sɛ wudi mpataa ahorow yi a, mercury no betumi afa wo nufusu mu akɔ wo ba no nipadua mu. Mercury a ɛdɔɔso betumi asɛe wo ba no amemene ne ne ntini a ɛrenyin no. Enti, ɛyɛ nea asiane biara nni ho sɛ wubedi mpataa nketewa (sɛ nhwɛso no, mackerel, sardines), asubɔnten mu mpataa, ne nsu pa mu mpataa. Sɛ wudi po mu mpataa akɛse a, ɛbɛyɛ papa sɛ wobɛto ano pɛnkoro dapɛn biara (bɛyɛ gram 100-150). Sɛ w’adwene mu yɛ wo naa wɔ eyi ho a, bisa wo duruyɛfo anaa abusua akwahosan ho dwumayɛni.

Na nneɛma a caffeine wom te sɛ kɔfe ne tii nso ɛ?

Te sɛ nsa no, ɛyɛ papa sɛ wobɛtew caffeine a wobɛnom so bere a worenom nufu no. Ɛnyɛ kɔfe ne tii nko na wohu caffeine, na mmom ɛwɔ chocolate, koko, anonne a ɛyɛ dɛ bi, ne nnuru bi a wɔde kum ɛyaw mu nso.

Kɔfe kuruwa biako anaa abien (bɛyɛ caffeine miligram 200-300) a wobɛnom da biara no nyɛ asɛm kɛse. Ɛno bɛyɛ tii nkuruwa abien anaa abiɛsa. Nanso sɛ wonom anonne a caffeine wom boro saa da biara a, ebetumi aka wo ba no adwene ne ne nna. Ebia wo ba no ani da hɔ bere nyinaa, ɔyɛ basaa, ɔmpɛ sɛ ɔda, anaasɛ ɔtaa sɔre.

Enti, sɛ wodi nnuan a caffeine wom te sɛ kɔfe, tii, chocolate, ne anonne a ɛyɛ dɛ bi a, susuw eyi ho. Ɛyɛ papa sɛ wubedi biribiara wɔ ɔkwan a ɛfata so.

Nea etwa to no, nneɛma a ɛho hia sen biara a ɛsɛ sɛ wokae

Okay, enti momma yɛnkae wo nsɛntitiriw a ɛho hia sen biara a efi nea yɛaka ho asɛm no mu bio:

• Di aduan a ɛkari pɛ na ahoɔden wom. Mma wo werɛ mmfi nnuaba, nhabannuru, aburow, protein, ne calcium. Fa nnuan ahorow a ɛyɛ kɔla ahorow ka ho.
• Wohia bɛyɛ 450-500 calories foforo da biara. Nya no wɔ ɔkwan a ahoɔden wom so, ɛnyɛ calories hunu kɛkɛ.
• Nom nsu pii. Anyɛ yiye koraa no, ahwehwɛ 8-10 da biara. Fa nsu toa bi sie baabi a ɛbɛn hɔ.
• Fa vitamin anaa nnuru a wɔde ka aduan ho a wo duruyɛfo kamfo kyerɛ no. Hwɛ yiye titiriw wɔ iodine ho .
• Sɛ wususuw sɛ biribi a woredi no nye mma wo ba a, yɛ aduan ho kyerɛwtohɔ na wo ne wo duruyɛfo nkasa. Sɛ wo ba no wɔ sɛnkyerɛnne ahorow a emu yɛ den te sɛ ɔhome a ɛyɛ den anaasɛ n’anim hohoro a, kɔ ayaresabea ntɛm ara.
• Tew nsanom so sɛnea wubetumi biara anaa gyae koraa.Sɛ woyɛ saa a, nom kakraa bi pɛ na ma wo ba no aduan nnɔnhwerew kakraa bi ansa na (anyɛ yiye koraa no nnɔnhwerew 2-3 ansa na). Kwati nsa a wobɛnom kɛse ɔkwan biara so!
• To mpataa akɛse a mercury pii wom a wubedi ano . Mpataa nketewa, asubɔnten mu mpataa, ye.
• To caffeine a wobɛnom no ano hye ma ɛnyɛ nea ɛboro kɔfe nkuruwa 1-2 anaa tii nkuruwa 2-3 da biara.

Nea etwa to no, ɛsono ɛna biara ne akokoaa biara. Sɛ wowɔ nsɛmmisa anaa adwenem naayɛ biara a, mmɔ mmɔden sɛ w’ankasa wubesusuw ho, na mmom bisa wo duruyɛfo anaa Abusua Akwahosan Awogyefo. Wɔbɛboa wo. Nea woreyɛ, a ɛne nufu a woma no, ne akyɛde a ɛsom bo sen biara a wubetumi de ama wo ba! Enti, fa anigye ne ahotoso fa saa akwantu yi.

` Nufu a wɔde ma, ɛna aduan, ɛna a ɔma nufu, akokoaa akwahosan, aduan ho akisikuru, nsa ne nufusu, caffeine ne nufusu