Worekɔyɛ ɛna? Nyinsɛn Ho Afotu a Ɛma Apɔwmuden

Seesei wowɔ bere titiriw bi a ɛyɛ fɛ mu wɔ w’asetra mu. Ɛna a obi bɛyɛ no yɛ asɛyɛde kɛse, nanso ɛde anigye a ɛyɛ nwonwa nso ba. Wɔ saa bere a ɛsom bo yi mu no, ɛho hia sɛ wo ne wo ba kumaa no nya apɔwmuden na wo ho ye. Ɛnnɛ, yɛbɛka nneɛma kakraa bi a ɛbɛboa wo wɔ kwan so ho asɛm.

Dɛn nti na w’akwahosan ho hia saa wɔ nyinsɛn yi mu?

Wɔ nyinsɛn mu no, ɛsɛ sɛ wohwɛ yiye sen sɛnea wususuw no mmɔho abien. So wunim? Biribiara a wudi, biribiara a woyɛ, ne w’adwene mu yiyedi mpo ka wo ba no nyin tẽẽ.

Susuw ho hwɛ, nkwa kakra reyɛ wɔ wo nipadua mu. Enya aduannuru ne ahoɔden a ehia nyinaa fi wo hɔ. Enti, sɛ wowɔ apɔwmuden a, akokoaa no nso bɛba wiase yi mu a ɔwɔ apɔwmuden ne ahoɔden. Afei nso, sɛ wokura w’akwahosan mu yiye a, wubenya ahoɔden kɛse de agyina awo ano na woahwɛ akokoaa no wɔ ɛno akyi. Sɛ yɛbɛka no tiawa a, ɛna a ɔwɔ apɔwmuden yɛ abofra a ɔwɔ apɔwmuden fapem.

Ɛho hia sɛ wonya ɔhwɛ a ɛfata ansa na wɔawo!

Eyi yɛ asɛm a ɛho hia paa. Ebia nnipa pii nnim hia a eyi ho hia. Ɔhwɛ a wɔde ma ansa na wɔawo no kyerɛ sɛ oduruyɛfo anaa abusua akwahosan ho adwumayɛfo hwɛ wo so fi da a wubehu sɛ woanyinsɛn kosi sɛ wɔbɛwo akokoaa no.

Sɛ wususuw sɛ ebia woanyinsɛn a, kɔ oduruyɛfo nkyɛn ntɛm ara na ɔnkyerɛ sɛ woahu yare no na ɔyɛ nhyehyɛe a edi kan a wobɛkɔ akɔhwɛ ansa na woawo. Eyi taa si bɛyɛ adapɛn 8. Nanso, sɛ worehyia ɔhaw anaa ɔhaw biara a, wubetumi akɔ wo duruyɛfo nkyɛn ntɛm.

Dɛn na ɛba bere a wɔrekɔ oduruyɛfo yi?

Saa nnipa a wɔpaw wɔn yi ho hia yiye. Wo deɛ, Oduruyɛfoɔ:

• Mehwɛ sɛnea emu duru te.
• Wɔresusuw mogya mmoroso.
• Wɔreyɛ nsu mu nhwehwɛmu.
• Akokoaa no koma bɔ a wobetie.
• Sɛ ɛho hia a, wɔbɛyɛ ultrasound scan de ahwɛ sɛnea akokoaa no nyin.
• Wɔbɛma wo afotuo ne vitamins a ɛhia (titiriw `(Folic Acid)` ne `(Iron)`).

Sɛ wokɔ aduruyɛ mu nhwehwɛmu daa te sɛ eyi a, ebetumi aboa wo ne wo ba no ma woahu ɔhaw ahorow a ebetumi aba ntɛm na woadi ho dwuma. Enti ntwa saa nhyehyɛe ahorow yi so da.

Aduandi a Wɔde Ma Nyinsɛn

Ɛbɛyɛ dɛn na yɛrentumi nka aduan ne anonne ho asɛm? Ɛwom sɛ wɔka bi nnansa yi sɛ "adidi ma nnipa baanu" kyerɛ sɛ wubedi aduan a ɛboro so mmɔho abien, nanso mmom wubedi nnuan a ɛyɛ papa na ahoɔden wom kɛse .

Dɛn na ɛsɛ sɛ wudi ampa?

• Aduan a ɛkari pɛ: Di biribiara kakra. Fa nhabannuru, nhabannuru, nnuaba, aburow, nam, mpataa, nkesua, ne nufusu ka wo prɛte so.
• Folic Acid a Wɔde Yɛ Nneɛma:Eyi ho hia yiye wɔ nyinsɛn no asram abiɛsa a edi kan no mu. Ɛho hia ma akokoaa no amemene ne ne ntini ahorow no nyin yiye. Folic acid wɔ nhaban momono, nnuaba, ne akutu mu. Nanso eye sɛ wobɛnom `(Folic Acid)` aduru a wo duruyɛfo de ma wo no.
• Dade: Dade ho hia na amma mogya atɔ mogya mu. Eyi nso ho hia na ama akokoaa no anya mframa pa a ɛdɔɔso. Dade wɔ nam kɔkɔɔ, mpataa, akutu, ne moringa nhaban mu. Hwɛ hu sɛ wobɛnom dade aduru a wo duruyɛfo de ma wo no.
• Calcium: Calcium ho hia ma nnompe ne sẽ a ɛyɛ den. Nufusu, yogurt, kyiisi, mpataa nketewa (a wɔde nnompe di), ne nhabannuru a ɛyɛ ahabammono tuntum wɔ calcium.
• Protein: Protein ho hia na ama wo ba no nkwammoaa anyin. Protein fi nnuan te sɛ nam, mpataa, nkesua, nufusu, atoko, ne akutu mu.
• Nsu: Anyɛ yiye koraa no, nom nsu nkuruwa 8-10 da biara. Eyi bɛboa ma wɔasiw nsu a ɛho ayɛ fĩ ano.

Kae sɛ biribiara a wubedi no kɔ wo ba no nkyɛn, enti hwɛ hu sɛ wubedi aduan a ɛho tew na ɛyɛ foforo.

Twe wo ho fi saa nnuan ne anonne yi ho.

Nnuan ne anonne bi wɔ hɔ a ebetumi apira obi wɔ nyinsɛn mu. Ma yɛnhwɛ nea wɔyɛ:

• Nam, mpataa, ne nkesua a wɔannoa anaasɛ wɔannoa no yiye: Mmoawa a epira betumi ayɛ eyinom.
• Po mu mpataa akɛse bi: To mpataa a mercury dɔɔso wom ano hye (e.g., tuna, shark).
• Nufusu ne nufusu a wɔmfa nnuru nhyɛ mu: Eyinom nso betumi de mmoawa a epira aba.
• Caffeine pii: Nnom caffeine pii, a ɛwɔ tii, kɔfe, ne chocolate mu. Kɔfe kuruwa biako anaa abien da biara dɔɔso.
• Nsã: Eyi mfata koraa . Epira akokoaa no nkɔso kɛse.
• Sigaretnom ne sigaret wusiw a wɔde wɔn ho hyɛ mu: Ɛsɛ sɛ wogyae eyi nso . Ɔhaw a ebetumi de aba akokoaa no so no yɛ nea wontumi nsusuw ho.

So eye sɛ wobɛteɛteɛ w’apɔw mu?

Ebia woate sɛ nnipa binom ka sɛ, "Oo, ɛnsɛ sɛ mmea a wɔyem teɛteɛ wɔn apɔw mu." Nanso ɛno nyɛ nokware koraa. Ɛyɛ papa sɛ wobɛteɛteɛ w’apɔw mu dwoodwoo bere a wonyinsɛn no, a wo duruyɛfo apene so.

Dɛn ne apɔw-mu-teɛteɛ a ahobammɔ wom?

• Nantew: Eyi ne apɔw-mu-teɛteɛ a ɛyɛ mmerɛw na ahobammɔ wom sen biara.
• Asuguare: Apɔw-mu-teɛteɛ pa a wobetumi ayɛ a wɔmfa adesoa biara nto nipadua no so.
• Prenatal Yoga adesua a wɔyɛ ma mmea a wɔyem titiriw.
• Apɔw-mu-teɛteɛ a ɛyɛ hare a wɔde trɛw nipadua mu.

Saa apɔw-mu-teɛteɛ yi bɛma wo ntini mu ayɛ den, ama mogya no atu mpɔn, ɛbɛtew akyi yaw so, aboa wo ma woada yiye, na asiesie wo nipadua ama awo. Nanso, kwati apɔw-mu-teɛteɛ a ɛyɛ den dodo, de nhyɛso ba wo yafunu so, anaa ɛma wohwe ase. Mma wo werɛ mmfi sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi apɔw-mu-teɛteɛ biara ase.

Dae ne ahomegye a ɛfata

Ɛyɛ ade a ɛfata sɛ wobɛte ɔbrɛ nka sen sɛnea wotaa yɛ bere a wonyinsɛn no, enti ɛho hia sɛ woda sɛnea ɛsɛ na wogye w’ahome.Bɔ mmɔden sɛ anyɛ yiye koraa no wobɛda nnɔnhwerew 8 da biara. Sɛ wubetumi agye w’ahome kakra awiabere a, eye nso.

Afotu kakraa bi a ɛbɛma woada yiye anadwo:

• Kɔda bere koro mu da biara na sɔre bere koro.
• Fa wo ho gure wo ho a ɛyɛ hyew ansa na woada.
• Mma nnom anonne a caffeine wom anadwo.
• Ma wo mpa nyɛ baabi a ɛhɔ yɛ sum, ɛhɔ yɛ dinn, na ɛhɔ yɛ fɛ a wobɛda.
• Sɛ obi da benkum so a, ɛma akokoaa no nya mogya yiye.

Nyinsɛn mu haw ahorow a ɛtaa ba ne n’ano aduru

Ɛyɛ ade a ɛfata sɛ wubenya ɔhaw nketenkete wɔ nyinsɛn mu. Mma ɛnhaw wo, nnuru a ɛnyɛ den bi wɔ hɔ a wubetumi anom.

• Anɔpa yare: Eyi betumi asi da no mu bere biara, ɛnyɛ anɔpa nko. Di nnuan nketenkete a wotaa di. Nnipa binom hu sɛ ɛboa sɛ wɔbɛnom ginger tii bi anaasɛ wobedi biribi te sɛ krak a ayow ansa na wɔasɔre afi mpa so anɔpa.
• Akyi yaw: Sɛ obi mu duru kɔ soro a, ɛde nhyɛso ba akyi. Kɔ so gyina hɔ yiye, hwɛ yiye bere a worema nneɛma a emu yɛ duru so no, na yɛ apɔw-mu-teɛteɛ a emu nyɛ den.
• Yafunu mu yaw: Di nnuan nketenkete sen sɛ wubedi nnuan akɛse prɛko pɛ. Tew nnuan a ɛyɛ nnuhwam ne srade so. Mfa nna kakra bere a woadi awie no.
• Akisikuru: Di nnuan a ahoɔdennuru wom pii (nnuaba, nhabannuru, aburow a wɔayam). Nom nsu pii.
• Anan a ɛho ahonhon: Kwati sɛ wubegyina baabi biako akyɛ dodo. Ma wo nan nkɔ soro kakra.

Sɛ saa ɔhaw ahorow yi mu yɛ den na wuntumi nnyina ano a, hwɛ hu sɛ wobɛka akyerɛ wo duruyɛfo.

Adwene mu yiyedi nso ho hia yiye!

During pregnancy , ɛho hia sɛ wokura wo nipadua mu akwahosan ne w’adwene mu akwahosan nso mu. Ebia wo nkate taa sesa esiane nsakrae a ɛba wo hormone mu nti. Ebia wobɛte anigye nka bere bi, na bere a edi hɔ no wobɛte awerɛhow anaa wo bo afuw. Eyinom yɛ nneɛma a ɛfata.

• Wo ne wo kunu, w’abusua, ne wo nnamfo nka nea ɛwɔ w’adwenem ho asɛm.
• Yɛ nneɛma a ɛma w’adwene dwo - kenkan nhoma, tie dwom, dwennwen ho.
• Sɛ wuhia mmoa a, nsuro sɛ wubebisa.
• Sɛ worehyia ɔhaw wɔ nkate horow te sɛ awerɛhow, dadwen, anaa ehu a wubedi ho dwuma a, ntwentwɛn wo nan ase sɛ wobɛhwehwɛ afotu a efi animdefo hɔ. W’adwene mu yiyedi betumi aka wo ba no kɛse.

Hu saa sɛnkyerɛnne ahorow yi: Hwehwɛ aduruyɛ mu afotu ntɛm ara!

Ɛwom sɛ nyinsɛn taa yɛ ade a ɛma apɔwmuden de, nanso ɛtɔ mmere bi a nneɛma a egye ntɛmpɛ betumi asɔre. Sɛ wuhu sɛnkyerɛnne ahorow a edidi so yi mu biara a, kɔ oduruyɛfo nkyɛn anaa kɔ ayaresabea ntɛm ara:

• Mogya a ɛba ɔbea no awotwaa mu.
• Yafunu mu yaw a emu yɛ den anaa akyi yaw.
• Nsu bi a ɛte sɛ nsu fi ɔbea no awotwaa mu mpofirim (nsu kotoku no a ɛpaapae).
• Sɛ ɔte nka sɛ akokoaa no ntumi nkɔ baabiara (titiriw wɔ nyinsɛn a etwa to mu).
• Tiyɛ a emu yɛ den, aniwa a ɛyɛ kusuu.
• Atiridii a ɛma obi ho popo.
• Nsa, nan, ne anim a ɛho ahonhon mpofirim.

Mma w’ani ngu nneɛma a ɛte sɛɛ so. Sɛ wuhu wɔn ntɛm a, wubetumi asiw ɔhaw kɛse bi ano.

Awiei koraa no, nneɛma kakraa bi a ɛsɛ sɛ wokae (Take-Home Message) .

Saa akwantu fɛfɛ yi a ɛne sɛ mɛyɛ ɛna no som bo yiye. Nea ɛho hia sen biara ne sɛ wubesusuw wo ho ne wo ba no ho wɔ saa bere yi mu.

Didi na nom sɛnea ɛsɛ. Da yiye na gye w’ahome. Di aduruyɛ mu afotu akyi. Tra anigye ne ahomegye.

Eyi nyinaa bɛma wo ne wo ba a wodɔ no no anya daakye a ɛyɛ papa na edi yiye. Ɔhaw biara a wowɔ no, nsuro sɛ wo ne wo duruyɛfo anaa abusua akwahosan ho dwumayɛni bɛka ho asɛm. Wɔwɔ hɔ sɛ wɔbɛboa wo.

Yɛpɛ sɛ wunya nyinsɛn a ahoɔden wom, ahobammɔ wom ne awo fɛfɛ!

` Nyinsɛn Akwahosan, Awo Ansa na Wɔhwɛ, Nyinsɛn Aduandi, Nyinsɛn Apɔw-mu-teɛteɛ, Nkokoaa Nkɔso, Awo Ansa na Wɔhwɛ, Nyinsɛn a Apɔwmuden