Woadi boro mfe 35, na worehwɛ mmanoma kwan, enti ɛbɛyɛ sɛ ɛyɛ atenka kɛse, ɛnte saa? Nanso bere koro no ara mu no, ɛyɛ ade a ɛfata nso sɛ wubenya ehu ne dadwen kakra, te sɛ, "So ɔhaw bi bɛba wɔ mfe yi mu? So nkokoaa baanu no benya apɔwmuden?" Nanso mma ɛnhaw wo. Nna yi, mmea a wɔn mfe akɔ anim rewo nkokoaa a wɔwɔ apɔwmuden sen bere biara. Enti mma wo mfe a woadi nkutoo nhaw wo ho. Ade a ɛho hia sen biara ne sɛ wubenya nsɛm pa afa sɛnea wobɛma wo ho ne wo nkokoaa a wohyɛ yafunu mu no anya apɔwmuden sɛnea wubetumi wɔ akwantu yi nyinaa mu no ho. Momma yɛnka saa asɛm no ho asɛm.
Ɔkwan bɛn so na wobetumi ama hokwan a ɛwɔ hɔ sɛ wobenya mmanoma a wɔwɔ apɔwmuden no ayɛ kɛse?
Sɛ yɛbɛka no tiawa a, mmuae a eye sen biara ne sɛ wobɛkɔ ayaresabea a wɔhwɛ wɔn ansa na wɔawo no ntɛm na woakɔ daa. Adapɛn awotwe a edi kan, anaa asram abien, wɔ wo nyinsɛn no mu ne bere a wo ba no akwaa a ɛho hia sen biara no nyin. Efi saa bere yi rekɔ no, ɛho hia sɛ wunya oduruyɛfo hwɛbea na ama woanya nyinsɛn a ahobammɔ wom ne nkokoaa baanu a wɔwɔ apɔwmuden. Wɔ saa ayaresabea ahorow yi mu no, wɔhwɛ w’akwahosan, wɔma wo afotu, na wunya hokwan susuw nsɛmmisa anaa dadwen biara a ebia wowɔ ho.
Saa aduruyɛ mu hwɛ yi ho hia titiriw ma ɛnanom a wonyinsɛn bere a wɔadi mfe 35 akyi, efisɛ asiane a ɛwɔ hɔ sɛ wobenya akwahosan tebea horow bi no dɔɔso kakra wɔ saa mfe yi mu. Nhwɛsoɔ:
- Gestational Diabetes : Asikreyare a ɛba bere a wɔyem nkutoo.
- Preeclampsia: Tebea a ɛma mogya mmoroso ne protein a ɛwɔ nsu mu.
Sɛ wokɔ ayaresabea daa a, wo duruyɛfo bɛhwɛ wo mogya mmoroso, asikre ne protein dodow a ɛwɔ wo nsu mu, ne mogya mu glucose dodow mu daa . Afei, sɛ ɔhaw ahorow yi mu bi sɔre a, wobetumi ahu na wɔadi ho dwuma ntɛm.
Sɔhwɛ titiriw a wɔyɛ ma ɛnanom a wɔn mfe akɔ anim
Sɛ wunyinsɛn bere a woadi mfe 35 akyi a, asiane a ɛwɔ hɔ sɛ wo ba no betumi awo no yiye kakra, enti nhwehwɛmu titiriw bi wɔ hɔ a ɛsɛ sɛ wohwɛ. Wo duruyɛfo bɛkyerɛkyerɛ nhwehwɛmu ahorow yi mu akyerɛ wo. Eyinom bi yɛ nea wobetumi apaw. Enti, ka nea sɔhwɛ ahorow yi yɛ, mfaso ne ɔhaw ahorow a ɛwɔ so sɛ wubenya no ho asɛm yiye, na si gyinae a ɛfata wo.
Vitamin ahorow a ɛsɛ sɛ wonya
Te sɛ mmea a wɔrehwɛ kwan nyinaa no, ɛho hia sɛ wɔnom vitamin bi ansa na wɔawo a anyɛ yiye koraa no folic acid microgram 400 wom da biara. Folic acid a wobɛnom, titiriw ansa na woanyinsɛn ne asram abiɛsa a edi kan wɔ nyinsɛn no mu no betumi aboa ma woasiw awo mu dɛmdi a emu yɛ den ano wɔ wo ba no amemene ne n’akyi berɛmo mu.
Nneɛma a wubetumi ayɛ de atew nyinsɛn mu nsɛnnennen so
Kae sɛ, ɛsɛ sɛ wohwɛ wo ho sɛnea wohwɛ nkokoaa baanu a wɔwɔ w’awotwaa mu no. Sɛ wowɔ apɔwmuden a, wo nkokoaa nso benya apɔwmuden.
- Hwɛ w’ayaresa mu tebea afoforo no so: Sɛ wowɔ tebea horow bi a enni sabea, te sɛ asikreyare anaa mogya mmoroso a, kɔ wo duruyɛfo nkyɛn daa. Ɛyɛ papa sɛ wo ne wo ba no nyinaa betumi adi tebea horow yi so ansa na woanyinsɛn. Afei nso, kɔ sẽ ho oduruyɛfo nkyɛn kɔhwɛ sɛnea wo sẽ ne wo sẽ te. Sɛ wowɔ sẽ ne anom a ɛte apɔw a ebetumi aboa ma wɔasiw awo mu duru a ɛba fam ne awo a ɛba ntɛm ano .
- Di aduan pa a ɛkari pɛ: Di nnuan ahorow na ama woanya aduannuru a wuhia nyinaa. Fa nnuaba, nhabannuru, atoko, aburow a wɔayam, nam a ɛnyɛ den, ne nufusu a srade nnim ka w’aduan ho. Hwɛ pon a ɛwɔ ase hɔ no.
| Aduandi ho ɔfã | Dɛn nti na ɛho hia ne nhwɛso ahorow |
|---|---|
| Calcium a ɛwɔ nipadua no mu | Sɛnea ɛbɛyɛ a wo ne wo mma sẽ ne wɔn nnompe bɛyɛ den no, bɔ mmɔden sɛ anyɛ yiye koraa no wubedi nufusu nnuan (nufusu, yogurt, kyiisi) 4 da biara. |
| Folic Acid a wɔde yɛ aduru | Sɛnea ɛbɛyɛ a wobesiw awo mu dɛmdi a ɛba mmofra amemene ne akyi berɛmo mu ano. Ɛdɔɔso wɔ nhaban momono te sɛ akutu, bankye a ayow, mmoa mmerɛbo, ne nnuaba a wɔfrɛ no citrus te sɛ akutu. |
- Nya mu duru dodow a wɔkamfo kyerɛ no: Wo ne wo duruyɛfo nkasa mfa mu duru dodow a ɛsɛ sɛ woyɛ wɔ nyinsɛn mu ho. Mu duru a ɛkɔ soro no yɛ kɛse wɔ mmanoma fam sen akokoaa a onni ɔhokafo.
Mpɛn pii no, ansa na wanyinsɛnSɛ wo nipadua mu duru (BMI) yɛ nea ɛfata a, wɔkamfo kyerɛ sɛ wo mu duru bɛyɛ nkaribo 37 kosi 54 (kilogram 17-25) wɔ nyinsɛn a ɛyɛ mmanoma mu. Saa gyinapɛn ahorow yi betumi ayɛ soronko sɛ wo mu duru boro so/woyɛ kɛse mmoroso a. Enti wo ne wo duruyɛfo nkasa na woanya afotu pɔtee.
Sɛ obi mu duru yɛ nea ɛfata a, ɛtew asiane a ɛwɔ hɔ sɛ mmofra mu duru bɛba fam na wɔawo wɔn ntɛm, ne asiane a ɛwɔ hɔ sɛ wobenya ɔhaw ahorow te sɛ asikreyare ne mogya mmoroso bere a wɔyem no so tew.
- Apɔw-mu-teɛteɛ daa: Apɔw-mu-teɛteɛ a wobɛyɛ no daa betumi aboa wo ma woakura mu duru a ɛfata, akura w’ahoɔden mu, na woatew adwennwen so. Nanso, ɛho hia sɛ wo ne wo duruyɛfo kasa fa wo apɔw-mu-teɛteɛ nhyehyɛe no ho. Mpɛn pii no, wubetumi atoa apɔw-mu-teɛteɛ a wotaa yɛ no so, nanso ɛtɔ mmere bi a, ebia ebehia sɛ wosakra apɔw-mu-teɛteɛ nhyehyɛe no anaasɛ wotew sɛnea emu yɛ den no so.
- Gyae sigaretnom ne nsanom koraa: Eyi yɛ nea ɛsɛ sɛ woyɛ. Nsã a wɔnom bere a wɔyem no ma asiane a ɛwɔ hɔ sɛ mmofra benya adwene mu dɛmdi ne awo mu dɛmdi no yɛ kɛse. Sigaretnom ma asiane a ɛwɔ hɔ sɛ obi bɛwo ntɛm, awo mu duru a ɛba fam, ne preeclampsia a ɛwɔ hɔ no yɛ kɛse . Asiane ahorow yi dɔɔso mpo ma ɛnanom a wɔyem bere a wɔadi mfe 35 akyi.
- Bisa wo duruyɛfo no nnuru ho asɛm: Hwɛ hu sɛ wubebisa wo duruyɛfo sɛ ebia nnuru biara a wonom, a nnuru a wɔkyerɛw ma wo, nnuru a wɔtɔn, nnuru a wɔde ka aduan ho, ne Ayurvedic anaa abɔde mu nhabannuru mpo ka ho no yɛ nea asiane biara nni ho wɔ nyinsɛn ne nufu mu anaa.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ́ wobɛhwɛ mmanoma kwan wɔ mfe 35 akyi no yɛ adeyɛ titiriw, nanso ɛnyɛ biribi a ɛsɛ sɛ wusuro. Ade a edi kan a ɛsɛ sɛ woyɛ ne sɛ wobɛkɔ ayaresabea a wɔhwɛ wɔn ansa na wɔawo no ntɛm ara na wɔayɛ no daa sɛnea wubetumi.
- Mma nnyae vitamin ahorow a wo duruyɛfo akyerɛw ama wo no da, titiriw nea folic acid wom.
- Di aduan a ɛkari pɛ, nya mu duru a ɛfata, na fa wo ho hyɛ apɔw-mu-teɛteɛ a emu nyɛ den mu a aduruyɛfo pene so.
- Gyae sigaretnom ne nsanom koraa. Eyinom pira wo ne wo ba no kɛse.
- Wo ne wo duruyɛfo nkasa mfa nnuru, aduannuru, anaa nhabannuru biara a wobɛnom ho, na fa di dwuma bere a ɔpene so nkutoo.
- Kae sɛ mfe a obi adi yɛ dodow bi kɛkɛ. Sɛ wode aduruyɛ mu afotu a ɛfata na wohwɛ wo ho yiye a, wo nso wubetumi de mmanoma a wɔwɔ apɔwmuden na wɔn ho yɛ fɛ aba wiase yi mu.
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