So worewo akokoaa? So yɛbɛka apɔw-mu-teɛteɛ wɔ nyinsɛn mu ho asɛm?

Akokoaa a wobɛwo no yɛ anigye kɛse na ɛsakra bere wɔ w’asetra mu. So wunim sɛnea ɛho hia sɛ wunya apɔw-mu-teɛteɛ bi a eye ma wo nipadua ne w’adwene wɔ saa bere yi mu? Nanso wuntumi nyɛ apɔw-mu-teɛteɛ a wotaa yɛ no nyinaa. Momma yɛnhwehwɛ eyi mu yiye, ɛnte saa?

Mfaso bɛn na ɛwɔ apɔw-mu-teɛteɛ so wɔ nyinsɛn mu ma wo ne wo ba no?

Apɔw-mu-teɛteɛ bere a wonyinsɛn no ye ma wo ne wo ba no, titiriw sɛ wunni akwahosan ho nsɛm biara a ɛbɛma woatumi ateɛteɛ w’apɔw mu a. Hwɛ mfaso horow yi...

• Adwene a ɛyɛ anigye, nipadua a ahoɔden wom: Sɛ woteɛteɛ w’apɔw mu a, wote nka sɛ woadi wo ho so, na wo nipadua nso nya ahoɔden pa. So wunim? Sɛ woteɛteɛ w'apɔw mu a, nnuru bi a wɔfrɛ no ``(Endorphins)`` fi yɛn amemene mu. Eyi ma yɛn ani gye paa. Ɛnyɛ ɛno nko, sɛ woteɛteɛ w’apɔw mu yiye a:
• Akyi yaw so tew na ɛma sɛnea obi gyina hɔ no tu mpɔn. Nea enti a ɛte saa ne sɛ ntini a ɛwɔ w’akyi, w’asen, ne w’asen mu no mu yɛ den.
• Akisikuru so tew efisɛ dwensɔtwaa no kɔ ntɛmntɛm.
• Nsakrae a ɛba nipadua mu nkwaadɔm mu bere a wonyinsɛn no betumi ama wo nkwaa ayɛ mmerɛw kakra. Sɛ woteɛteɛ w’apɔw mu a, srade a ɛwɔ wo nkwaa mu no ba, na ɛbɔ ho ban na ɛnsɛe.
• Woda yiye anadwo efisɛ awiabere mu adwennwen ne dadwen so tew na w’adwene yɛ komm.

• Siesie wo ho ne wo nipadua ma awo: Sɛ wowɔ ntini a ɛyɛ den ne koma a ɛte apɔw a, ebetumi ama awo ayɛ mmerɛw kɛse. Sɛ wutumi di wo home so yiye a, ɛbɛyɛ mmerɛw sɛ wubegyina ɛyaw no ano. Afei nso, sɛ awo kyɛ a, wo nipadua no boasetɔ bɛboa kɛse.

• Wubetumi asan akɔ wo nipadua dedaw no mu ntɛm bere a woawo akokoaa awie no: Sɛ na woreyɛ apɔw-mu-teɛteɛ dedaw ansa na worenyinsɛn a, sɛ wokɔ so teɛteɛ w’apɔw mu a, ɛbɛma wo nipadua mu srade so atew. Nanso kae sɛ, mmɔ mmɔden sɛ wobɛtew wo mu duru so denam apɔw-mu-teɛteɛ a wobɛyɛ bere a wonyinsɛn no so. Ɛsɛ sɛ yɛn botae wɔ saa bere yi mu yɛ sɛ yɛbɛkɔ so akura yɛn ahoɔden mu.

Nea ɛsen saa no, apɔw-mu-teɛteɛ ma mogya kɔ wo honam ani kɛse, na ebetumi aboa ma wo honam ani ayɛ hyew. Nhwehwɛmu ahorow bi ada no adi sɛ ɛnanom a wɔteɛteɛ wɔn apɔw mu no nni asiane a ɛba fam sɛ wobenya nsɛnnennen te sɛ preeclampsia (mogya mmoroso bere a wɔyem) ne nyinsɛn mu asikreyare (asikreyare bere a wɔyem).

Apɔw-mu-teɛteɛ bɛn na eye sɛ wobɛyɛ wɔ nyinsɛn mu? Nneɛma bɛn na ɛsɛ sɛ yɛhwɛ yiye wɔ ho?

Eyi gyina bere a wufi ase teɛteɛ w’apɔw mu ne sɛ ebia wubehyia nsɛnnennen bi wɔ wo nyinsɛn no mu so ankasa. Sɛ na woreyɛ apɔw-mu-teɛteɛ dedaw ansa na worenyinsɛn a, wubetumi de nsakrae a ɛho hia atoa wo apɔw-mu-teɛteɛ nhyehyɛe a wotaa yɛ no so.

Nanso sɛ na wonyɛ nnam pii ansa na worenyinsɛn a, fi ase nkakrankakra na ma w’apɔw-mu-teɛteɛ no nkɔ soro nkakrankakra bere a wo ho yɛ den no. Sɛnea U.S. Akwahosan ne Nnipa Dwumadibea kyerɛ no, ɛsɛ sɛ mmea a wɔyem a wɔwɔ apɔwmuden (a wɔnyɛ nnam kɛse dedaw anaasɛ wɔnyɛ apɔw-mu-teɛteɛ a emu yɛ den) nya anyɛ yiye koraa no simma 150 ( nnɔnhwerew 2 1/2) a wɔde mframa a ano yɛ den yɛ a emu yɛ den dapɛn biara. Sɛ nhwɛso no, wubetumi anantew simma 30 ntɛmntɛm wɔ awia aduan bere mu, nnanu dapɛn biara.

``Moderate-intensity`` ne level a wobɛtumi akɔ so abɔ nkɔmmɔ a ɛyɛ daa berɛ a woreyɛ apɔmuden. Eyinom betumi ayɛ:

• Apɔw-mu-teɛteɛ a ennya nkɛntɛnso kɛse: Eyinom yɛ apɔw-mu-teɛteɛ a ɛyɛ brɛoo yiye a ɛmma nkwaa no nhyɛ so kɛse (e.g., asuguare, yoga).
• Apɔw-mu-teɛteɛ a ɛkanyan kɛse: Eyinom yɛ apɔw-mu-teɛteɛ a ɛma nipadua no yɛ den kakra, te sɛ ahuruhuruw. Mmea dodow no ara a wɔyem apɔwmuden betumi ayɛ apɔw-mu-teɛteɛ bi a emu yɛ den a ɛkanyan kɛse (te sɛ mmirikatu anaa aerobics). Wɔmma asiane a ɛwɔ hɔ sɛ awo mu duru a ɛba fam, awo a ɛba ntɛm, anaa nyinsɛn a wobetu ntɛm no nkɔ soro. Nanso, esiane sɛ apɔw-mu-teɛteɛ a ɛka nipadua no kɛse no yɛ tow kɛse wɔ nipadua no so na ebetumi ama woayɛ basaa bere a wonyinsɛn no nti, sɛ wote nka sɛ wo ho nyɛ wo dɛ a, ɛbɛyɛ papa sɛ wobɛtew w’apɔw-mu-teɛteɛ so.

Bere a apɔw-mu-teɛteɛ a ennya nkɛntɛnso kɛse betumi ate nka sɛ ɛyɛ apɔw-mu-teɛteɛ pa no, apɔw-mu-teɛteɛ a ennya nkɛntɛnso kɛse nso betumi ama wo koma bɔ ne oxygen a wunya no ayɛ kɛse. Wɔboa wo nso ma wokwati sɛ wobɛkanyan wo ho mpofirim anaasɛ wo ho yɛ wo yaw a ɛde nhyɛso ba wo nkwaa, wo nnompe, ne wo ntini so.

Ade a ɛho hia sen biara ne sɛ wo ne wo duruyɛfo bɛkasa ansa na woatoa w’apɔw-mu-teɛteɛ dedaw no so anaasɛ woafi foforo ase. Wo ne no nkasa fa biribiara a ɛhaw wo ho.

Hu sɛ ebia ɛho behia sɛ woto w’apɔw-mu-teɛteɛ ano hye sɛ wowɔ tebea horow yi bi a:

• Mogya mmoroso (Hypertension) bere a wɔyem.
• Ntini a ɛtwetwe ntɛm.
• Mogya a ɛba ɔbea no awotwaa mu.
• Wo ntini ahorow (nsu a ɛwɔ awotwaa kotoku a atwa akokoaa no ho ahyia no mu) a ɛpaapae ntɛm.

Sɔ apɔw-mu-teɛteɛ bi te sɛ eyi hwɛ.

Wubetumi asɔ asaw, asuguare, nsu mu aerobics, yoga, Pilates, sakre, anaa nantew ahwɛ. Asuguare ye titiriw efisɛ wote nka sɛ wo ho yɛ hare na wo ho yɛ hyew wɔ nsu no mu.

Bɔ mmɔden sɛ wobɛyɛ cardio (aerobic exercise), ahoɔden ntetee, ne flexibility apɔw-mu-teɛteɛ a wɔaka abom. Tew bouncing so sɛnea wubetumi biara.

Abenfo pii kamfo kyerɛ sɛ wɔnantew. Ɛnyɛ den sɛ wobɛsakra mmirikatu no, de nkoko bɛka ho, na woama kwan no akɔ soro. Sɛ worefi ase nkyɛe a, fi ase denam nantew a wobɛnantew ntɛmntɛm bɛyɛ akwansin biako, nnafua 3 dapɛn biara so. Fa simma kakraa bi ka ho dapɛn biara, ma mmirikatu no nkɔ soro kakra, na afei fa nkoko ka ho bere a worekɔ no. Sɛ́ ebia woyɛ foforo wɔ eyi mu anaasɛ woyɛ obi a ne ho akokwaw wɔ nantew mu no, fa simma 5 a edi kan no yɛ hyew nkakrankakra na fa simma 5 a etwa to no yɛ onwini.

Sɛ na woyɛ mmirikatufo ansa na worenyinsɛn a, ebia wubetumi akɔ so atu mmirika, nanso ebia ebehia sɛ woyɛ nsakrae nketenkete bi wɔ wo nhyehyɛe mu.

Nyansa wom sɛ wobɛkwati saa apɔw-mu-teɛteɛ yi bere a wonyinsɛn no.

Nnuruyɛfo pii kamfo kyerɛ sɛ kwati apɔw-mu-teɛteɛ a nea ɛka ho ne sɛ wobɛda w’akyi wɔ nyinsɛn no fã a edi kan no akyi.

Gye sɛ wo duruyɛfo tu fo sɛ ɛnte saa, ɛyɛ papa nso sɛ wobɛkwati dwumadi ahorow a ɛfa:

• Wohuruw pii.
• Wɔn a wɔsakra wɔn kwan mpofirim no.
• Wɔn a wotumi bɔ yafunu no.

Sɛ nhwɛso no, agumadi a wɔde di nkitaho, skiing a wɔde sian, skating, apɔw-mu-teɛteɛ, ne apɔnkɔ so tra nyinaa yɛ nneɛma a asiane kɛse wom.

Nnuruyɛfo binom ka sɛ sɛ wubetumi atew anammɔn no tenten so bere a wo nyinsɛn no kɔ so no a, ɛnyɛ hwee. Nanso afoforo bɔ kɔkɔ sɛ asiane a ɛwɔ hɔ sɛ wobɛhwe ase no yɛ kɛse wɔ nyinsɛn mu efisɛ wo tumi a ɛtwe ade ba fam no sesa. Sɛ wopaw sɛ wobɛyɛ aerobics a, hwɛ yiye na woanpia wo ho denneennen anaasɛ worenpia wo ho nkɔ baabi a wobɛbrɛ .

Ɔkwan bɛn so na ɛsɛ sɛ mifi ase teɛteɛ m’apɔw mu?

Kae sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa ansa na woafi apɔw-mu-teɛteɛ nhyehyɛe biara ase. Sɛ woayɛ krado sɛ wubefi ase ateɛteɛ w’apɔw mu a, ma nneɛma yi ntra w’adwenem:

• Fi ase nkakrankakra. Sɛ woanteɛteɛ w’apɔw mu da a, simma 5 mpo da biara yɛ mfiase pa. Ma nkɔanim simma 5 dapɛn biara, na yɛ adwuma kosi simma 30.
• Hyɛ ntade a ɛyɛ fɛ na ɛnyɛ den. Hyɛ bra a ɛma wo nufu boa wo yiye.
• Nom nsu pii na amma ɔhyew a ɛboro so ne nsu a ɛbɛtɔ wo mu.
• Sɛ woyare a, nteɛteɛ w’apɔw mu.

Nea ɛsen saa no, ɛnyɛ papa sɛ wo ba no bɛyɛ hyew dodo. Ɔhyew a ɛboro 102.6°F (39°C) betumi de ɔhaw aba wo ba no so, titiriw wɔ ɔsram abiɛsa a edi kan no mu.Enti mma ɛntra so wɔ nna a ɛyɛ hyew mu. Sɛ wim yɛ hyew a, kwati sɛ wobɛteɛteɛ w’apɔw mu wɔ abɔnten wɔ da no fã a ɛyɛ hyew sen biara (wɔ anɔpa 10 ne awia 3 ntam). Mmom no, teɛteɛ w’apɔw mu wɔ baabi a mframa pa wɔ, anaa kɔ nantew wɔ aguadidan bi mu. Afei nso, kae sɛ, sɛ woreguare a, nsu no ma wo dwo, enti ebia worenhu sɛ wo ho yɛ hyew dodo.

Nneɛma foforo bɛn na ɛsɛ sɛ ɛhaw me?

Ɛmfa ho apɔw-mu-teɛteɛ ko a wo ne wo duruyɛfo bɛpaw no, tie wo nipadua. Ɛyɛ ade a ɛfata sɛ wobɛte nka sɛ wo ho ayɛ wo hyew ntɛm wɔ nyinsɛn mu. Bere a wo ba no nyin no, wo tumi a ɛtwe ade ba fam no sesa. Eyi betumi ama ayɛ mmerɛw sɛ wobɛkari pɛ na woahwe ase, titiriw wɔ ɔsram abiɛsa a etwa to no mu.

W’ahoɔden betumi ayɛ soronko kɛse da biara da. Bere a wo ba no nyin na ɔpia w’ahurututu no, tumi a wutumi fa mframa pii (i.e. oxygen) bere a woreteɛteɛ w’apɔw mu no so tew. Sɛ wo nipadua ka sɛ, "Gyae mprempren!", gyae!

Sɛ wowɔ saa sɛnkyerɛnne ahorow yi bi a, wo nipadua no reka akyerɛ wo sɛ woateɛteɛ w’apɔw mu sɛnea ɛsɛ:

• Sɛ wote nka sɛ woabrɛ paa a.
• Sɛ wo ti te nka sɛ wo ho ayɛ wo hyew a.
• Sɛ wote nka sɛ wo koma rebɔ ntɛmntɛm dodo (`(Heart palpitations)` - kyerɛ sɛ, wo koko te sɛ nea ɛrebɔ).
• Sɛ wote nka sɛ worehyia ɔhaw wɔ ahome mu a.
• Sɛ wowɔ ɛyaw wɔ w’akyi anaa w’asen mu a.

Ade foforo a ɛho hia: Sɛ wote nka sɛ woabrɛ dodo sɛ wobɛkasa bere a woreteɛteɛ w’apɔw mu a, ɛkyerɛ sɛ worebɔ mmɔden dodo.

Sɛ wowɔ kɔkɔbɔ nsɛnkyerɛnne yi bi a, kɔ oduruyɛfo nkyɛn ntɛm ara!

Sɛ wowɔ kɔkɔbɔ nsɛnkyerɛnne yi bi bere a woreyɛ apɔw-mu-teɛteɛ biara a, wo ne wo duruyɛfo nkasa ntɛm ara:

• Mogya a ɛba ɔbea no awotwaa mu.
• Ɛyaw a ɛyɛ soronko.
• Adwene a ɛyɛ basaa anaasɛ ne ti a ɛyɛ hare.
• Ahome a ɛyɛ tiaa a ɛyɛ soronko.
• Koma a ɛbɔ denneennen anaasɛ koko mu yaw.
• Nsu a ɛretu afi wo awotwaa mu.
• Sɛ wote nka sɛ awotwaa no reyɛ ketewaa (Uterine contractions - kyerɛ sɛ, yafunu mu yaw).

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

Okay, enti yɛaka apɔw-mu-teɛteɛ ho asɛm pii wɔ nyinsɛn mu. Ne tiaatwa mu no, apɔw-mu-teɛteɛ a ɛfata na ahobammɔ wom no ye paa, yiye ma wo ne wo ba no. Ɛnyɛ sɛ ɛma w’adwene ne wo nipadua te nka yiye nko, na mmom esiesie wo ma awo nso.

Nanso, ansa na wubefi ase ateɛteɛ w’apɔw mu no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa. Wo ne no nsusuw apɔw-mu-teɛteɛ a ɛfata wo, bere tenten a ɛsɛ sɛ woyɛ, ne ahwɛyiye a ɛsɛ sɛ woyɛ.

Nea ɛho hia paa ne sɛ wubetie wo nipadua. Sɛ wote nka sɛ woabrɛ anaasɛ wo ho nyɛ wo dɛ a, gyae. Apɔw-mu-teɛteɛ bɛboa wo ma w’ani agye na woanya apɔwmuden wɔ nyinsɛn yi mu!

` Nyinsɛn, apɔw-mu-teɛteɛ, apɔw-mu-teɛteɛ bere a nyinsɛn, apɔw-mu-teɛteɛ a ahobammɔ wom, awo, akwahosan, nyinsɛn akwahosan