Momma yensua nea wudi ne nea wonom bere a worema wo ba nufu no ho ade. (Nufu a wɔde ma) ne aduan a wodi

Hello ɛna dɔfo! Wunim, wo ba a wobɛma no nufu no yɛ ade a efi awosu mu na ɛsom bo kɛse wɔ wiase. Nanso, wɔ saa bere titiriw yi mu no, ɛbɛyɛ sɛ wo nso worenya nsɛmmisa pii ne ehu nketenkete, ɛnte saa? Titiriw no, ɛfa nneɛma a wudi ne nea wonom ho. ‘Dɛn na ɛsɛ sɛ midi?’, ‘So eyi bɛyɛ bɔne ama me ba ketewa no?’, ‘Dɛn na ɛsɛ sɛ meyɛ na ama manya nufusu pii?’ Ebia nneɛma apem ne biako na ɛrefa wo tirim. Enti ɛnnɛ, momma yɛnka sɛnea nneɛma a wudi na wonom no ka wo, wo nufusu, ne wo ba a ɛsom bo no ho asɛm. Momma yɛnka eyinom nyinaa ho asɛm tiawa, wɔ ɔkwan a wubetumi ate ase so, ɛyɛ?

Enti, dɛn na ɛsɛ sɛ midi?

Wokae sɛnea ɛho hia sɛ wudi aduan a ahoɔden wom na ɛkari pɛ wɔ nyinsɛn mu. Saa ara na ɛte wɔ nufu a wɔde ma ho. Nokwarem no, ɛna a ɔma nufu hia calories 450 kosi 500 foforo da biara. Sɛ yɛbɛka no tiawa a, ɛsɛ sɛ wudi kakra sen sɛnea wotaa di, nanso ɛsɛ sɛ wudi nnuan a ɛyɛ papa na ahoɔden wom . Nanso nsusuw eyi ho sɛ ‘tumi krataa a wode di biribiara’, ɛyɛ? Ade a ɛho hia sen biara ne su pa.

Enti dɛn ne aduan pa yi? Momma yɛnhwɛ.

• Nnuadewa, nnuaba, ne nhabannuru a wɔayɛ no foforo: Eyinom ne aduan no mu ahene. Bɔ mmɔden sɛ wode nhabannuru kakraa bi a ɛyɛ kɔla ahorow, nnuaba kakraa bi, ne anyɛ yiye koraa no nhaban momono biako anaa abien bɛka w’aduan ho da biara. Eyinom bɛma woanya vitamin, mineral, ne nneɛma a ɛko tia ɔyare mmoawa a wo ne wo ba no hia.
• Aburow a Wɔayam: Aburow a ɛyɛ bruu (te sɛ aburow a ɛyɛ bruu), buckwheat, oats, barley, ne nea ɛkeka ho Eyinom ma wunya ahoɔden da mũ no nyinaa na ɛma wote nka sɛ wo ho ayɛ wo hyew. Fiber nso wɔ mu, na ɛboa ma ɔhaw ahorow te sɛ akisikuru so tew.
• Nnuan a protein pii wom: Mmoa mu protein te sɛ nam (akokɔ, nantwinam), mpataa (titiriw mpataa nketewa), nkesua, nufusu, yogurt, ne kyiisi. Afei nso, atoko te sɛ atoko, akutu, bankye a ɛyɛ ahabammono, ne soya wɔ afifide mu protein pii. Saa protein yi ho hia na ama wo nipadua no ho atɔ no na ama akokoaa no nipadua ne ne ntini nyin.
• Nnuan a calcium wom: Nufusu ne nufusu mu nneɛma (yogurt, cheese, nufusu a wɔayam), nhabannuru a ɛyɛ ahabammono (gotu kola, bok choy, spinach), mpataa nketewa (shrimp, shrimp, ne nea ɛkeka ho), sesame aba, almond, ne nea ɛkeka ho ma wo nipadua ne wo ba no nnompe ne ne sẽ nyin den. So wunim sɛ bere a worema nufu no, calcium pii fi wo nipadua mu kɔ wo ba no mu, enti sɛ woannya calcium a ɛdɔɔso a, ebia wo nnompe bɛyɛ mmerɛw.

Ɛho hia paa sɛ wohyɛ no nsow sɛ wobɛte nka sɛ sukɔm de wo kɛse bere a worema nufu no. Eyi yɛ ade a ɛfata. Enti fa nsu toa bi si baabi a ɛbɛn wo na kae sɛ wobɛnom nsu daa. Ɛyɛ papa yiye sɛ anyɛ yiye koraa no wobɛnom nsu nkuruwa 8-12 da biara. Ɛnyɛ nsu nko, na mmom nneɛma te sɛ nnuaba mu nsu a wɔayɛ no foforo, soup, ne akutu nsu nso ye.

So ɛsɛ sɛ menom vitamin nnuru foforo?

Eyi nso yɛ ɔhaw ma ɛnanom pii. Ebia wo duruyɛfo bɛka akyerɛ wo sɛ kɔ so nom vitamin a wonom ansa na woawo bere a na wonyinsɛn no, anaasɛ wɔbɛkamfo akyerɛ wo sɛ wɔmfa nnuru bi nka ho mma mmea. Eyi begyina w’akwahosan ne w’aduan so.

Nanso, ɛho hia yiye, yiye sɛ ɛnanom a wɔma wɔn nufu no nya iodine a ɛwɔ nipadua no mu no a ɛdɔɔso . Efisɛ saa `(Iodine)` yi ho hia ma akokoaa no amemene ne ne nyansa nyin yiye. Enti yɛbɛyɛ dɛn anya dodow a wɔhwehwɛ wɔ saa `(Iodine)` yi mu?

• Hwɛ sɛ vitamin a worenom no kura iodine microgram 150 (150 mcg) da biara anaa.
• Fa nkyene a iodized wom di dwuma bere a worenoa aduan no. Eyi ne ɔkwan a ɛyɛ mmerɛw sen biara.
• Fa nnuan a iodine pii wom – kyerɛ sɛ, ɛpo mu nnuan te sɛ ɛpo mu mpataa (te sɛ salmon ne tuna), squid, ne shrimp, ne nufusu te sɛ nufusu, yogurt, ne cheese – ka w’aduan ho daa.

Sɛ nhwɛso no, sɛ woyɛ `(Vegan)` , a ɛkyerɛ sɛ wonni mmoa nneɛma biara (nam, mpataa, nufusu, nkesua), anaasɛ sɛ wunni mpataa anaa nufusu pii a, nyansa wom kɛse sɛ wo ne wo duruyɛfo bɛkasa na woayɛ nhwehwɛmu sɛ `(Iodine Deficiency)` . Sɛ ɛte saa a, wo duruyɛfoɔ bɛma wo `(Supplement)` a ɛfata.

So ebetumi aba sɛ me ba no ho yɛ no hyew wɔ biribi a midi ho?

Oh yiw, ebetumi aba. Ɛnyɛ nkokoaa nyinaa na wɔyɛ saa, nanso nkokoaa binom te nka paa. Ebia wo ba ketewa no benya ``sensitivity`` anaa `` allergic reaction`` wɔ nneɛma bi a wudi anaa wonom ho. Oh yiw, ɛyɛ den yiye ma ɛna bere a ne ba no ho nyɛ no dɛ saa na ɔresu no, ɛnte saa?

Mpɛn pii no, akokoaa betumi anya yafunu mu yaw, ne ho ayɛ no yaw (gas), ne yafunu mu ayɛ no yaw, anaasɛ ɔtaa su (ebinom frɛ eyi ``Colic'' ):

• Nnuadewa bi te sɛ bankye, kabege, cauliflower, ne broccoli.
• Nufusu mu nnuan bi (titiriw nantwi nufusu ne nantwi nufusu mu nneɛma).
• Ɛnanom binom ka sɛ sɛ wɔn nkokoaa di nnuan a ɛyɛ nnuhwam anaa nnuan a akutu pii wom a, wɔn ho nyɛ wɔn dɛ.

Afei nso, nnuan pii wɔ hɔ (`Allergens`) a ɛda adi kɛse sɛ ɛde allergy bɛba. Sɛ wudi eyinom mu biako anaa abien a, wo ba no betumi anya sɛnkyerɛnne ahorow te sɛ honam ani akisikuru, ahurututu, ɔfe, ne akisikuru:

• Nantwi nufusu
• Soya ne soya nneɛma a wɔde yɛ nneɛma
• Hwiiti
• Aburo
• Oats a wɔde yɛ aduan
• Nkwaa a wɔde yɛ nkesua
• Nnuadewa te sɛ atoko, akutu, ne almond
• Ɛpo mu nnuan te sɛ mpataa ne akutu (`Fish or Shellfish`) .

Enti, sɛ wususuw sɛ biribi a wudii rema wo ba no ayɛ basaa a, mma wo ho nnpopo na yɛ saa nneɛma yi:

1. Wo de di kan.Hwɛ mmofra oduruyɛfo. Kyerɛkyerɛ nsɛm no mu pefee kyerɛ no.

2. Bɔ mmɔden sɛ wubeyi aduan ko anaa ahorow a wususuw sɛ wubefi hɔ no afi hɔ bere tiaa bi dapɛn biako anaa abien . Hwɛ sɛ wo ba no yare no ho sɛnkyerɛnne no tu mpɔn anaa.

3. Yɛ aduan ho kyerɛwtohɔ. Eyi boa paa. Ɛne sɛ, kyerɛw biribiara a wudi na wonom da mũ no nyinaa (aduan ko, dodow, bere). Afei nso, hyɛ sɛnea wo ba no yɛ n’ade ne bere a esii no nsow. Eyi bɛboa wo ne wo duruyɛfo ma woahu nea ɛyɛ aduan a ɛde ɔhaw ba no ankasa.

Kae ade biako a ɛho hia paa: Sɛ ɛntaa nsi mpo a, sɛ wo ba no nya akisikuru ho sɛnkyerɛnne a emu yɛ den (anaphylaxis) te sɛ ɔhome a ɛyɛ den kɛse, anofafa, tɛkrɛma, anaa n’anim hohoro, anaasɛ akisikuru a ɛba nipadua no nyinaa so a, ɛyɛ tebea a egye ntɛmpɛ, a ɛde ne nkwa to asiane mu! Ɛsɛ sɛ wode wo ba no kɔ ayaresabea a ɛbɛn wo ntɛm ara, a ɛnkyɛ!

Enti nsa nso ɛ? So ɛda so ara yɛ ade bɔne?

Eyi yɛ asɛm a ɛnanom pii bisa wɔn ho, nanso ebetumi ayɛ hu kakra sɛ wobebisa no den. Okay, momma yɛnka nokware wɔ eyi ho. Mfomso biara nni ho sɛ wobɛnom nsa kakraa bi bere ne bere mu. "Ne dodow a anohyeto wom" kyerɛ anonne biako a wɔahyɛ da ayɛ (e.g. beer 350 ml, bobesa 150 ml, anaa ahonhom 45 ml) da biara, anaasɛ abien a ɛboro so. Nanso, ɛnyɛ papa sɛ wobɛma wo ba no nufu bere a woanom nsa awie no ara pɛ.

Efisɛ, sɛ wonom nsa a, emu bi kɔ wo mogya mu na ɛkɔ wo nufusu mu. Nsã dodow a ɛkɔ wo nufusu mu tẽẽ no gyina nsa dodow a ɛwɔ wo mogya mu no so. Mpɛn pii no, bere a woanya gyinapɛn biako `(anom)` akyi no, anyɛ yiye koraa no, egye nnɔnhwerew abien ansa na nsa no afi wo nipadua ne wo nufusu mu koraa. Enti, sɛ wowɔ `(anom)` biako a, mma wo ba no nufusu a ɛyɛ foforo (nufusu a wɔreyi mu saa bere no) anyɛ yiye koraa no nnɔnhwerew abien. Sɛ wowɔ `(anom)` abien a, ɛsɛ sɛ woma bere no kɔ soro nnɔnhwerew anan. Wubetumi ama wo ba no nufu ansa na woanom nsa, anaasɛ wubetumi ama wo ba no nufusu a wɔayam.

Sɛ ɛsɛ sɛ wopue kɔ apontow bi ase na wonom `(nsã)` kakraa bi foforo a, yɛ no bere a wo nufu no asi hɔ akyi (bɛyɛ ɔsram biako wɔ wo ba no awo akyi). Saa bere no, wubetumi ``pump na dump`` . Eyi kyerɛ sɛ wobɔ nufusu a ɛba mu no na wotow gu nnɔnhwerew kakraa bi bere a woanom nsa awie no. Nanso kae sɛ, ``pumping and dumping`` mma nsa no mfi wo mogya mu ntɛmntɛm. Ɛmma nsa no nkɔ wo ba no nkyɛn kɛkɛ.

Nanso ma ade biako ntra w’adwenem: Nsã a wɔnom boro so na wɔtaa nom bere a worema nufu no nyɛ adwene pa koraa.Sɛ ‘wode pɔmpɛ na wotow gu’ mpo a, asiane afoforo wɔ hɔ ma akokoaa no. Nsã a wobɛnom boro so no betumi asɛe sɛnea wutumi susuw nneɛma ho, de w’adwene si biribi so, na wusi gyinae ntɛm. Eyi betumi aka ɔkwan a wofa so hwɛ wo ba no tẽẽ, ne wo ba no ahobammɔ. Ebia wobɛhwe ase bere a wokura wo ba no, na ebia worentumi nyɛ wo ba no ahiade ho dwuma ntɛm. Wɔahu nso sɛ ɛyɛ asiane a ɛde tebea bi a asiane wom a wɔfrɛ no Sudden Infant Death Syndrome (SIDS) ba .

So ɛsɛ sɛ meda so ara to mpataa ahorow bi a midi no ano hye?

Yiw, Maame, eyi nso yɛ asɛm a ɛho hia. Ebia wobɛkae sɛ bere a wonyinsɛn no, yɛka kyerɛɛ wo sɛ hwɛ yiye wɔ po mu mpataa akɛse ahorow bi a wubedi ho. Ade titiriw nti a ɛte saa ne mercury dodow a ebia saa mpataa no mu. Saa afotu yi yɛ ade koro bere a wɔrema nufu no.

Nyansa wom sɛ wobɛto mpataa a mercury pii wom (sɛ nhwɛso no, mpataa akɛse a ɛwɔ po a emu dɔ mu te sɛ nkrante, akraman, tilefish, ne tilefish) ano hye anaasɛ wobegyae koraa. Nea enti a ɛte saa ne sɛ, sɛ saa mercury yi fa wo nufusu mu kɔ wo ba no nipadua mu a, ebetumi apira n’amemene ne ntini ahorow no nkɔso a ɛyɛ mmerɛw no. Enti, ɛyɛ nea asiane biara nni ho sɛ wode mpataa nketewa (te sɛ sardines ne herring) ne nsu pa mu mpataa (te sɛ tilapia ne mackerel) a mercury kakraa bi na ɛwom bɛka w’aduan ho. Ɛyɛ papa sɛ wubedi mpataa ahorow yi bɛyɛ mprenu dapɛn biara.

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

Ɛnanom bi wɔ hɔ a wontumi ntra ase a wɔnnom kɔfe anɔpa, ɛnte saa? Te sɛ nsa no, eye sɛ wobɛtew caffeine a wobɛnom so bere a worema nufu no. Ɔhaw kɛse biara nni kɔfe kuruwa biako anaa abien a wobɛnom da biara (kyerɛ sɛ, caffeine bɛyɛ miligram 200-300) mu. Mpɛn pii no, caffeine kakraa bi na ɛwɔ tii kuruwa biako mu sen kɔfe.

Nanso, sɛ wonom boro saa a, ɛbɛfa wo nufusu so akɔ wo ba no nkyɛn. Ebia wo ba no bɛyɛ basaa, ɛbɛyɛ den ama no sɛ ɔbɛda, ɔbɛtaa asɔre, anaasɛ wayɛ basaa kɛse. Ɛnyɛ nkokoaa nyinaa na wɔyɛ pɛ, na nkokoaa binom te nka kɛse wɔ caffeine ho. Enti, sɛ worenom kɔfe, tii (titiriw tii tuntum), chocolate ahorow bi (chocolate tuntum wɔ pii), anonne te sɛ cola, ne ahoɔdennuru (a ɛnyɛ papa mma wo ɔkwan biara so) a, ɛsɛ sɛ wususuw dodow no ho. Sɛ w’adwene mu yɛ wo naa a, bɔ mmɔden sɛ wobɛtew caffeine so kakra na hwɛ sɛ wo ba no suban bɛsakra anaa.

Enti, nneɛma bɛn na ɛsɛ sɛ yɛkae fi eyinom nyinaa mu?

Okay, Maame, yɛaka pii ho asɛm seesei, ɛnte saa? Sɛ́ ɛna a ɔma nufu no, w’aduan a wobɛhwɛ so no ho hia paa ma wo ne wo ba no nyinaa. Nneɛma atitiriw a ɛsɛ sɛ wokae no bi ni:

• Didi yiye, di aduan pa, na di wɔ ɔkwan a ɛkari pɛ so. Fa aduan a nhabannuru, nnuaba, atoko, aburow a wɔayam, protein, ne calcium pii wom di kan.
• Nom nsu pii. Nom kakraa bi da mũ no nyinaa.
• Fa vitamin anaa nnuru a wɔde ka ho foforo sɛ wo duruyɛfo kamfo kyerɛ a. Hwɛ yiye titiriw wɔ iodine ho .
• Sɛ wunya adwenem naayɛ ketewaa bi sɛ biribi a woredi no nye mma wo ba anaasɛ wo ba no ho nyɛ no den wɔ ho a, kɔ oduruyɛfo nkyɛn ntɛm ara na kyerɛw aduan ho kyerɛwtohɔ. Sɛ yare no ho sɛnkyerɛnne a emu yɛ den ba a, kɔ ayaresabea ntɛm ara.
• To nsa ne caffeine ano hye . Sɛ woyɛ saa a, hwɛ yiye wɔ bere ne dodow a wobɛma wo nufu no ho.
• Kwati sɛ wubedi po mu mpataa akɛse a mercury pii wom sɛnea wubetumi biara.

Nea ehia paa ne sɛ w’ani begye, wo ho dwo wo, na wunni adwennwen. Efisɛ sɛ wo ho ye na w’ani gye a, akokoaa no ho bɛtɔ no na wanya apɔwmuden, na nufusu no nso bɛba mu yiye. Sɛ wowɔ nsɛmmisa foforo bi fa eyi ho a, nsuro sɛ wubebisa wo duruyɛfo anaa abusua akwahosan ho dwumayɛni (awogyefo). Wɔasiesie wɔn ho sɛ wɔbɛboa wo na wɔabua wo nsɛmmisa! Mepɛ sɛ wo ne wo ba kumaa no nya yiye!

Nufu a wɔde ma, Nufu a wɔde ma, Ɛna a wɔde ma nufu, Nufu a wɔde ma aduan, Vitamins, Iodine, Allergies, Nsã, Caffeine, Mercury