So wo nso wowɔ akisikuru bere a wonyinsɛn no? (Pregnancy Constipation) Momma yɛnka eyi ho asɛm!

Akokoaa a wobɛhwɛ kwan no yɛ bere a ɛyɛ anigye na anidaso wom wɔ asetra mu. Nanso ɛyɛ ade a ɛfata sɛ wubenya ɔhaw bi ne nsakrae bi wɔ wo nipadua mu wɔ saa bere yi mu. So wo nso wote nka sɛ wo ho nyɛ wo dɛ wɔ ɔkwan a ɛyɛ nwonwa so, te sɛ nea wuntumi nkɔ tiafi nna kakraa bi, na wo yafunu ayɛ ma? Afei ɛnyɛ wo nkutoo na wowɔ. Ɛnanom pii nya saa tebea a wɔfrɛ no akisikuru yi bere a wɔyem. Enti mma ɛnhaw wo, yɛbɛka ne nyinaa ho asɛm pefee nnɛ.

Sɛ yɛbɛka no tiawa a, dɛn ne akisikuru?

Akisikuru yɛ bere a ɛyɛ den ma wo sɛ wobɛfa nsu mu. Mpɛn pii no, yɛfrɛ no akisikuru bere a yɛmfa nsu mu da biara da na ɛkɔ so kyekyere nna pii no. Wunim nea enti a eyi ba? Sɛ yenya aduannuru a yɛn nipadua hia fi aduan a yedi mu wie a, nwura bi ka, na ɛsɛ sɛ ɛfa yɛn dwensɔtwaa mu na woyi fi mu sɛ nsu. Nanso sɛ biribi nti saa nwura yi kɔhyɛ dwensɔtwaa no mu kyɛ dodo a, nipadua no san twetwe nsu a ɛwɔ mu no. Afei nsuo no yɛ nwunu, ɛyɛ den te sɛ ɔbotan, na ɛyɛ den paa sɛ wobɛfa mu. Wɔfrɛ saa akisikuru yi sɛ akisikuru.

Yebetumi anya eyi bere a yennyinsɛn mpo, nanso ɛda adi kɛse sɛ ɛba bere a yɛnyinsɛn no. Eyi fi nsakrae a ɛkɔ so wɔ wo nipadua mu wɔ hormone mu no.

Bere bɛn na akisikuru fi ase wɔ nyinsɛn mu?

Mpɛn pii no, saa ɔhaw yi fi ase bere a hormone dodow a ɛwɔ wo nipadua mu no fi ase kɔ soro bere a wonyinsɛn no ara pɛ. Eyi kyerɛ sɛ ebia wubenya akisikuru ntɛm ara wɔ ɔsram a ɛto so abien anaa abiɛsa wɔ ɔsram abiɛsa a edi kan no mu . Mmea 100 biara mu bɛyɛ 40 nya saa tebea yi wɔ bere bi mu wɔ wɔn nyinsɛn mu. Akisikuru betumi asɛe kɛse, titiriw wɔ ɔsram abiɛsa a ɛto so abiɛsa mu , bere a akokoaa no mu duru de nhyɛso kɛse ba dwensɔtwaa no so no. Ɛtɔ da bi a, saa tebea yi tumi tra hɔ kosi asram abiɛsa wɔ akokoaa no awo akyi.

Dɛn ne nneɛma atitiriw a ɛde akisikuru ba bere a wɔyem no?

Nneɛma atitiriw pii nti na ɔhaw yi ba bere a wɔyem no. Ma yɛnhwɛ nea wɔyɛ.

• Progesterone hormone: Saa hormone yi ho hia na ama nyinsɛn no akɔ so ayɛ yiye. Nanso ade biako a saa hormone yi yɛ ne sɛ ɛma ntini a ɛwɔ nipadua no mu no dwo. Ntini a ɛwɔ yɛn dwensɔtwaa mu nso dwo. Afei dwensɔtwaa no dwumadi brɛ ase kakra. Esiane eyi nti, ahoɔhare a aduan a wɔsɛe no fa dwensɔtwaa mu no so tew na ɛtra dwensɔtwaa no mu kyɛ. Sɛ ɛtra dwensɔtwaa no mu kyɛ a, nsu pii a ɛwɔ mu no twetwe nipadua no na nsu no yɛ nwunu na ɛyɛ den .
• Akokoaa a ɔrenyin: Bere a wo ba no nyin no, w’awotwaa nso nyin na emu duru yɛ kɛse. Saa mu duru a ɛkɔ soro yi betumi de nhyɛso aba wo dwensɔtwaa so, na ama ayɛ den sɛ nsu bɛfa mu ntɛmntɛm.
• Iron a ɛwɔ vitamin ahorow a wonom no mu:Wɔ nyinsɛn mu no, wo duruyɛfo bɛma wo vitamin bi a wɔde di awo ansa na woawo a iron wom. Ɛho hia paa sɛ wo nipadua no yɛ mogya a ɛdɔɔso ma wo ne wo ba no. Nanso ɛtɔ mmere bi a, sɛ dade dodow kɔ soro a, ɛbɛyɛ den ama mmoawa a mfaso wɔ so a wɔwɔ wo dwensɔtwaa mu no sɛ wɔbɛyam aduan. Ɛno nso yɛ nneɛma a ɛde akisikuru ba no mu biako.
• Asetra mu nsakrae: Wɔ saa bere yi mu no, nneɛma te sɛ w’aduan, nsu a wonom, ne apɔw-mu-teɛteɛ su bɛsakra.
• Aduane a ahoɔdennuru nnim: Fiber yɛ biribi a ɛma nsuo yɛ mmerɛw na ɛboa ma ɛtwam ntɛmntɛm. Wɔ nyinsɛn mu no, ebia nnipa binom nni nnuaba, nhabannuru, ne nhabannuru kakraa bi esiane aduan ho akɔnnɔ a wɔhwere nti.
• Nsu kakraa bi a wobɛnom: Sɛnea ɛbɛyɛ a wo nsu bɛkɔ so ayɛ mmerɛw no, ɛsɛ sɛ wonom nsu pii.
• Apɔw-mu-teɛteɛ a ɛso tew: Esiane ɔbrɛ ne ahotɔ a wonya bere a wɔyem nti, nantew ne apɔw-mu-teɛteɛ so tew. Bere a nipadua no ntumi nyɛ adwuma pii no, dwensɔtwaa no dwumadi nso so tew.

Mɛyɛ dɛn ahu sɛ mewɔ akisikuru anaa?

Sɛ wote saa nneɛma yi nka mmom sen sɛ wobɛte nka sɛ wo ho atɔ wo na wo ho atɔ wo bere a wokɔ tiafi no a, ebetumi ayɛ akisikuru ho sɛnkyerɛnne.

Ɛtɔ mmere bi a, akisikuru a ɛkɔ so no betumi ama tebea horow te sɛ akisikuru ne akyi berɛmo mu mpaapaemu aba anaasɛ ama ayɛ kɛse . Saa tebea abien yi nyinaa abu so wɔ nyinsɛn mu.

Dɛn na yebetumi ayɛ wɔ ɔhaw yi ho?

Yɛrentumi nsiw hormone mu nsakrae a ɛba bere a yɛyem no ano, nanso nsakrae nketenkete kakraa bi a yɛbɛyɛ wɔ yɛn asetra kwan mu no betumi ama akisikuru a ɛyɛ yaw no afi hɔ kɛse.

1. Fa nnuan a ahoɔdennuru wom ka w'aduan ho: Ebia afotu a ɛne sɛ "di yiye" no yɛ mmerɛw, nanso ɛwɔ tumi kɛse. Nnuan a ahoɔdennuru wom a wodi boa ma nsu a ɛyɛ mmerɛw ma ɛyɛ mmerɛw na ɛyɛ mmerɛw sɛ wobɛfa mu. Bɔ mmɔden sɛ wode fiber bɛyɛ gram 25-30 bɛka w'aduan ho da biara .

• Dɛn ne nnuan a ahoɔdennuru pii wom yi?
• Nnuadewa: akutu, gotukola, kankun, mukunuwenna
• Nnuadewa: bankye, squash, karɔt, beets, akutu, okra
• Nnuaba: Papaya, mango, banana, avocado, borɔdɔma
• Aburow: Oats, atoko, aburow a ɛyɛ bruu, peas, chickpeas, bankye a ɛyɛ ahabammono

2. Nom nsu pii: Ebia woate sɛ ɛsɛ sɛ wonom nsu nkuruwa 8 da biara. Nanso sɛ woanyinsɛn a, ɛno nnɔɔso. Anyɛ yiye koraa no ɛsɛ sɛ wonom nsu nkuruwa 8-12 da biara . Nea enti a ɛte saa ne sɛ wuhia nsu pii a wode bedi wo ne wo ba no ahiade ho dwuma, na ama wo nsu a ɛyɛ mmerɛw nso ayɛ mmerɛw.

• Sɛ woyɛ ɔkwasea dodo sɛ wobɛnom nsu a, sɔ nneɛma te sɛ akutu nsu, nnuaba nsu a wɔayɛ no foforo a asikre nka ho, soup, ne nufusu a srade nnim hwɛ.

3. Fa apɔw-mu-teɛteɛ kakra: Ɛyɛ ade a ɛfata sɛ wobɛte ɔbrɛ nka na wopɛ sɛ wotra ase dinn bere a wonyinsɛn no. Nanso sɛ obi tra hɔ dinn a, ɛnyɛ papa mma akisikuru. Fa wo ho hyɛ apɔw-mu-teɛteɛ a emu yɛ den a ɛfata mu bɛyɛ simma 20-30 da biara, anyɛ yiye koraa no nnansa dapɛn biara .

• Nneɛma te sɛ nantew a ɛyɛ ntɛmntɛm, asuguare, ne yoga, titiriw ma mmea a wɔyem, nyinaa yɛ kɛse. Nanso ansa na wubefi apɔw-mu-teɛteɛ biara ase no, ɛho hia sɛ wo ne wo duruyɛfo kasa na wubisa nea ɛfata wo.

4. Wo ne wo duruyɛfo nka wo vitamin ho asɛm: Ebia worehyia ɔhaw wɔ iron dodow a ɛwɔ wo vitamin no mu a wobɛtwe no ho. Ka eyi ho asɛm kyerɛ wo duruyɛfo na ebia ɔbɛkamfo vitamin foforo a iron kakraa bi wom akyerɛ wo. Mma nnyae wo vitamin no anaasɛ ɛnsesa da a wunni kan nkɔ wo duruyɛfo nkyɛn.

So ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn?

Yiw, ɛtɔ mmere bi a, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn.

• Sɛ wowɔ akisikuru bɛboro adapɛn biako kosi abien a.
• Sɛ ahotɔ biara nni hɔ ɛmfa ho sɛ wɔayɛ asetra mu nsakrae a yɛaka ho asɛm wɔ atifi hɔ no a.
• Sɛ mogya wɔ nsu mu a.
• Sɛ wowɔ yafunu mu yaw a emu yɛ den a.

Wɔ mmere a ɛte sɛɛ mu no, wo duruyɛfo bɛma wo aduru a wɔde ma wo akisikuru anaa fiber a ahobammɔ wom.

So akisikuru yi bɛpira akokoaa no?

Dabi, eyi ne ade a ɛnanom pii suro kɛse. Ebia wubesusuw ho sɛ ebia biribi bɛto akokoaa no esiane nhyɛso ne yafunu a ɛnyɛ dɛ yi nti anaa. Nanso mma ɛnhaw wo. Ɛwom sɛ akisikuru nyɛ wo dɛ de, nanso ɛrempira wo ba no.

Sɛ wo hormone dodow san kɔ sɛnea na ɛte kan bere a woawo akokoaa akyi a, wo dwensɔtwaa dwumadi bɛsan ayɛ sɛnea ɛsɛ, na ɛda adi sɛ ɔhaw yi befi hɔ.