Nneɛma a ɛsɛ sɛ wudi ne nea ɛnsɛ sɛ wudi bere a woanyinsɛn (Pregnancy Nutrition) .

Eyi ne bere a ɛyɛ fɛ sen biara wɔ w’asetra mu. Ebia wobɛte nka sɛ ɛsɛ sɛ woyɛ biribiara yiye ma akokoaa a ɔwɔ wo yafunu mu no. Nsɛmmisa akɛse a ebia wubenya no mu biako ne sɛ, ‘Dɛn na ɛsɛ sɛ midi? Dɛn na ɛsɛ sɛ mekwati?’ Mma ɛnhaw wo, ɛnnɛ yɛbɛka aduan a eye sen biara a ɛbɛboa wo ne wo ba ma moanya apɔwmuden ho asɛm. Kae sɛ, sɛ wowɔ nsɛmmisa bi fa w’aduan pa ho bere a woanyinsɛn a, ntwentwɛn wo nan ase da sɛ wo ne wo duruyɛfo bɛkasa .

Botae ahorow a ɛfa aduan pa a wobedi ho bere a wɔyem

Aduan pa ho hia yiye ma wo ba no nyin ne ne nyin bere a wanyinsɛn no. Sɛ yɛbɛka no tiawa a, wuhia calories bɛyɛ 300 da biara sen sɛnea na wuhia ansa na worenyinsɛn no. Sɛ wokura mmanoma a, eyi betumi ayɛ calories foforo 600 da biara.

Ebia ɛbɛyɛ den kakra sɛ wobɛdi saa kwan yi so wɔ asram kakraa a edi kan no mu esiane akisikuru ne ɔfe (`Anɔpa Yare`). Nanso, bere a worebɔ mmɔden sɛ wubedi aduan a ɛkari pɛ sɛnea wubetumi no, ɛho hia yiye nso sɛ wobɛnom `prenatal vitamins` (vitamins a wohia wɔ nyinsɛn mu) a wo duruyɛfo kyerɛw ma wo no.

Momma yɛnhwɛ pon a ɛwɔ aseɛ ha no na yɛnhunu nnuan ahodoɔ ne dodoɔ a ɛsɛ sɛ yɛdi da biara.

Aduannuru a ɛho hia ma wo ne wo ba no

Nnuannuru bi ho hia kɛse wɔ nyinsɛn mu. Momma yɛnhwɛ saa asɛm no wɔ ɔkwan soronko so.

Fiber a ɛyɛ den

Nnuan a ahoɔdennuru wom betumi aboa ma wɔasiw akisikuru a nnipa pii nya bere a wɔyem no ano . Wubetumi anya fiber afi paanoo a wɔde aburow ayɛ, aburow a wɔde bran ayɛ, oats, bankye, pasta, ne nnuaba ne nhabannuru nso mu. Ɛyɛ papa sɛ wubenya fiber afi w’aduan mu. Nanso sɛ ɛno nnɔɔso a, wo ne wo duruyɛfo nkasa mfa fiber a wobɛnom ho.

Protein a ɛwɔ nipadua no mu

Wo mogya dodow kɔ soro bere a woanyinsɛn no, na ɛsɛ sɛ woyɛ mogya ma wo ba no nso. Protein ho hia ma eyi. Titiriw protein a ɛnyɛ den sɛ nipadua no bɛtwe , te sɛ nam kɔkɔɔ a ɛnyɛ den, akokɔ, ne mpataa. Wubetumi nso anya protein afi nneɛma te sɛ bankye, peas, lentils, egg whites, ne tofu mu.

Srade a Ɛma Apɔwmuden

Wo ne wo ba no nyinaa hia srade bi na ama moanya apɔwmuden. Nanso ade a ɛho hia sen biara ne sɛ wobɛpaw srade a ahoɔden wom a enni ahoɔden . Eyinom ho nhwɛso pa bi ne ngodua ngo, nhabannuru mu ngo, avocado, ne nnuaba.

Vitamin ne mineral ahorow a ɛho hia

Vitamin ne mineral ahorow a wohia no dɔɔso yiye wɔ saa bere yi mu. Wɔ vitamin ahorow a wo duruyɛfo akyerɛw ama wo ansa na woawo akyi no, ɛho hia nso sɛ wunya eyinom fi aduan mu.

Nneɛma a akyinnye biara nni ho sɛ ɛsɛ sɛ wokwati bere a wonyinsɛn no

Sɛnea ɛbɛyɛ a wo ba no benya ahobammɔ no, ebia ɛho behia sɛ wɔto nnuan bi ano hye koraa anaasɛ wɔto ano kɛse wɔ saa bere yi mu.

• Nsã: Gyae koraa. Nsa betumi ama awo awo ntɛm, adwene mu dɛmdi, awo mu dɛmdi, ne awo mu duru a ɛba fam.
• Caffeine : To 300 mg so da biara. Caffeine bɛyɛ 150 mg na ɛwɔ kɔfe kuruwa a wɔtaa nom mu, na tii kuruwa biako mu bɛyɛ 80 mg. Chocolate, titiriw chocolate tuntum, nso wɔ caffeine.
• Mpataa a mercury pii wom: Kwati sɛ wubedi po mu mpataa akɛse te sɛ shark, swordfish, ne king mackerel. Mercury a ɛdɔɔso wɔ eyinom mu no betumi asɛe akokoaa no ntini ahorow.
• Cheese a ɛyɛ mmerɛw a wɔmfa pasteurized nka ho: Kwati cheese te sɛ feta, brie, ne blue-veined cheese. Eyinom betumi ayɛ ɔyare mmoawa bi a wɔfrɛ no Listeria, a ɛyɛ ɔyare mmoawa a ɛyɛ hu bere a wɔyem no. Cheese a ɛyɛ den te sɛ cream cheese yɛ nea asiane biara nni ho.
• Nam ne mpataa a wɔannoa anaasɛ wɔannoa no yiye: Kwati sɛ wubedi mpataa a wɔannoa, nam a wɔannoa no yiye, ne akutu a wɔannoa te sɛ sushi. Eyinom betumi ayɛ mmoawa ne mmoawa a wopira.

Eyi ne ɔkwan a wɔfa so siesie aduan ne anonne ma nna a emu yɛ den

Akisikuru, akisikuru, ne komayare abu so wɔ nyinsɛn mu. Saa afotu yi bɛboa wo ma woadi w’aduan so wɔ saa bere yi mu.

• Sɛ wopɛ akisikuru ne ɔfe (Anɔpa Yare): Di biribi te sɛ krak anaa toast a ɛyɛ dry ansa na woafi mpa so anɔpa. Di nnuan nketenkete da mũ no nyinaa, sen sɛ wubedi nnuan akɛse prɛko pɛ. Kwati nnuan a srade wom, nea wɔayam, nnuhwam, ne srade wom.
• Sɛ Woayɛ Akisikuru a: Di nhabannuru ne nnuaba a ahoɔdennuru wom pii. Anyɛ yiye koraa no, nom nsu nkotoku 6-8 da biara.
• Sɛ wopɛ komayare a: Di nnuan nketenkete pii sen sɛ wubedi nnuan akɛse. Nnipa binom nya ahotɔ denam nufusu kuruwa biako a wɔnom ansa na wɔadidi so. To anonne a ɛyɛ nnuhwam, acid wom, ne caffeine ano hye.

Afotu titiriw ma ɛnanom a wonni nam

Sɛ woyɛ obi a onni nam a, enhia sɛ wosakra w’aduan esiane sɛ woanyinsɛn nti. Nanso, ɛho hia sɛ woyɛ nsakrae wɔ w’aduan mu na ama wo ne wo ba no anya aduannuru a ɛdɔɔso te sɛ protein, iron, calcium, ne vitamin B12 . Fa bankye, atoko, chickpeas, tofu, nnuaba, ne nhabannuru a ɛyɛ ahabammono pii ka w’aduan ho. Ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho na sɛ ɛho hia a, hwehwɛ aduan ho ɔbenfo afotu.

Nyinsɛn Ho Akɔnnɔ ne Pica

Ɛyɛ ade a ɛfata sɛ wubenya nnuan bi ho akɔnnɔ bere a wonyinsɛn no. Bere tenten a ahoɔden wom no, ɛnyɛ hwee sɛ wubedi no sɛnea ɛsɛ.