Sɛ wote sɛ wobɛyɛ ɛna a, ebia anigye, anidaso, ne anigye kakra ahyɛ wo ma. ‘Seesei meredidi nnipa baanu, ɛnte saa?’, ‘Dɛn na ɛsɛ sɛ midi?’, ‘Dɛn na ɛsɛ sɛ mekwati?’ Ɛyɛ ade a ɛfata sɛ nsɛmmisa pii te sɛ eyinom bɛba w’adwenem. Nokwarem no, bere a ɛho hia sen biara wɔ ɔbea asetra mu bere a ɛfa aduan pa ho ne bere a onyinsɛn ne bere a ɔrema nufu . Enti ɛnnɛ, momma yɛnka sɛnea w’aduan ho hia na wode akokoaa a ɔwɔ apɔwmuden na onim nyansa aba wiase yi mu, ne sɛnea wobɛyɛ no yiye ho asɛm.
Dɛn na ‘didi ma nnipa baanu’ kyerɛ ankasa?
Nnipa pii susuw sɛ ‘adidi ma nnipa baanu’ kyerɛ sɛ wobɛma aduan dodow a wudi no mmɔho abien. Nanso ɛno yɛ adwene a ɛnteɛ. Nea ɛho hia wɔ ha ne dodow a ɛwɔ aduan no mu, na mmom sɛnea aduan no te. Aduan a ahoɔden wom a wudi no ka akokoaa no nyin wɔ awotwaa no mu tẽẽ.
Nnɛyi aduruyɛ mu nhwehwɛmu ada no adi sɛ aduan a ɛna di bere a wanyinsɛn no betumi anya ne ba no akwahosan so nkɛntɛnso mpo (sɛ nhwɛso no, kɛseyɛ mmoroso, asikreyare, komayare) wɔ awo akyi. Wɔfrɛ eyi `(Epigenetics)`. Sɛ yɛbɛka no tiawa a, w’adidi pa no ne akyɛde a ɛsom bo sen biara a wubetumi de ama wo ba no.
Mma aduannuru yi nmpa wo ti so!
Bere a aduannuru nyinaa ho hia wɔ nyinsɛn mu no , ɛsɛ sɛ yɛhwɛ yiye titiriw wɔ ebinom ho efisɛ ɛho hia ma akokoaa no nyin.
| Aduannuru a ɛho hia | Dɛn nti na ɛno ho hia? |
|---|---|
| Folic Acid a wɔde yɛ aduru | Eyi ho hia yiye fi nyinsɛn no ɔsram a edi kan no mu. Efisɛ ɛho hia ma akokoaa no amemene ne n’akyi berɛmo no nyin. Folic acid a enni nipadua no mu no brɛ asiane a ɛwɔ hɔ sɛ ntini mu ntini a ɛyɛ mmerɛw wɔ akokoaa no mu, te sɛ ``Spina Bifida'' no ase. Eyi ka vitamin a wo duruyɛfo de ma wo no ho. Afei nso, fa nnuan te sɛ aburow, paanoo, aburow, ne pasta a wɔde folic acid aka w’aduan ho ka ho. |
| Dadeɛ | Wɔ nyinsɛn mu no, wo nipadua no dade ahiade kɔ soro bɛyɛ 50% sɛ wɔde toto nea ɛte daa ho a. Dade ho hia na ama wɔatumi ayɛ hemoglobin a ɛde mframa pa kɔ mogya no mu. Sɛ dade nni wo mu a, ebia wobɛte ɔbrɛ ne ɔbrɛ kɛse nka. Afei nso, dade a enni nipadua mu kɛse betumi ama awo mu duru so atew na ama akokoaa no ho ayɛ den bere a wɔawo no. |
| Calcium a ɛwɔ nipadua no mu | Calcium ho hia na ama wo ba no nnompe ne ne sẽ anyin. Sɛ woannya calcium a ɛdɔɔso mfi w’aduan mu a, wo ba no begye calcium a ohia afi wo nnompe mu. Eyi betumi ama wo nnompe ayɛ mmerɛw na ama asiane a ɛwɔ hɔ sɛ wubenya nyarewa te sɛ nnompe mu yare daakye no ayɛ kɛse. |
| DHA (Docosahexaenoic Acid) a Wɔde Yɛ Adwuma . | Eyi yɛ omega-3 srade a ɛho hia yiye ma akokoaa no amemene ne n’aniwa nkɔso. Eyinom wɔ mpataa te sɛ salmon mu. Nanso, kwati sɛ wubedi mpataa akɛse te sɛ shark, tilefish, ne king mackerel. Dade a emu yɛ duru te sɛ methylmercury a ebetumi apira akokoaa no ntini ahorow no betumi ayɛ mu. Salmon ne nkesua a wɔde DHA aka ho no yɛ nea asiane biara nni ho. Bisa wo duruyɛfo sɛ wuhia DHA aduru anaa. |
Momma yensua vitamin ahorow a wɔde ma ansa na wɔawo ho ade
Wo duruyɛfo bɛkyerɛw vitamin titiriw bi a wɔde ma ansa na woawo a ɛsɛ sɛ wonom bere a wonyinsɛn no. Nnuannuru a ɛho hia pii te sɛ folic acid ne iron wɔ eyi mu wɔ dodow a ɛfata mu.
Nhwehwɛmu ada no adi sɛ ɛnanom a wɔnom saa vitamin yi daa no wɔ asiane a ɛba fam 45% sɛ wobenya tebea bi a wɔfrɛ no ``Preeclampsia.'' Preeclampsia yɛ tebea a ɛyɛ hu wɔ nyinsɛn mu a ɛma mogya mmoroso ne protein a ɛwɔ nsu mu ba. Ɛyɛ ade titiriw a ɛde awo a ɛba ntɛm ba.
Nanso ɛtɔ mmere bi a, saa vitamin nnuru yi betumi ayɛ kɛse kakra na ɛyɛ den sɛ wɔbɛmene. Anaasɛ dade a ɛwɔ mu no betumi ama yafunu ayɛ wo yaw anaasɛ akisikuru. Sɛ wowɔ ɔhaw bi a ɛte saa a, mma mfɛre wɔ ho na akyinnye biara nni ho sɛ wo ne wo duruyɛfo nkasa . Ɔbɛma wo ɔkwan foforo a ɛfata wo.
Ɛsɛ sɛ wususuw calories ne mu duru a ɛkɔ soro nso ho.
Sɛ wonyinsɛn a, wuhia calories 300 foforo da biara.Ɛyɛ bɛyɛ ounce biako pɛ. Ɛnyɛ sika kɛse. Susuw ho hwɛ, apɔw-mu-teɛteɛ akɛse abien wɔ calories pii saa. Enti nyinsɛn nyɛ bere a ɛsɛ sɛ wudi nea wopɛ.
Mpɛn pii no wobu no sɛ ɛyɛ apɔwmuden sɛ ɔbea a onyinsɛn mu duru bɛyɛ kilogram 11-16 (nkaribo 25-35). Ebia wɔbɛkamfo ɔbea a ne mu duru sua sɛ ɔmma ne mu duru nkɔ soro kakra, na wobetumi atu ɔbea a ne mu duru boro so afotu sɛ ɔmma ne mu duru nyɛ kɛse.
Mmɔ mmɔden da sɛ wobɛtew wo mu duru (aduan) so bere a wonyinsɛn no. Wo ne wo duruyɛfo nsusuw nneɛma biara a ɛhaw wo wɔ wo mu duru ho ho na di n’afotu akyi.
Susuw nea wonom no ho mprenu.
Ɛho hia yiye sɛ wobɛnom nsu bɛyɛ nkuruwa 10 da biara wɔ nyinsɛn mu. Nsu na eye sen biara. Nanso wubetumi nso de nneɛma te sɛ nufusu ne nnuaba mu nsu a wɔayɛ no foforo aka eyi ho.
Akyinnye biara nni ho sɛ gyae eyinom.
- Nsã: Sɛ wɔnom nsa bere a wɔyem a, ebetumi ama akokoaa no anya nipadua ne adwene mu dɛmdi a emu yɛ den. Nsã dodow biara nni hɔ a ahobammɔ wom. Enti, ɛbɛyɛ papa sɛ wobɛkwati nsa koraa. Sɛ wonom nsa ansa na worehu sɛ woanyinsɛn a, nsuro sɛ wobɛka akyerɛ wo duruyɛfo.
- Caffeine: Caffeine wɔ kɔfe, tii, ne anonne a ɛyɛ dɛ bi mu. Ɛwom sɛ adwene ahorow wɔ ne nkɛntɛnso ho de, nanso eye sɛ wobɛto kɔfe nkuruwa 1-2 a wobɛnom da biara esiane ahobammɔ nti.
- Nsã a asikre wom: Nnuaba mu anonne ne soda a wɔakyekyere no wɔ asikre ne calories pii. Eyinom betumi ama obi mu duru akɔ soro a ɛho nhia. Mmom no, eye sɛ wobɛnom nnuaba nsu a wɔayɛ no foforo a wɔayɛ wɔ fie (a asikre kakraa bi na ɛwom).
Sɛnea wobɛyɛ w’aduan da biara da ho nhyehyɛe ni:
Ɔbea a onyinsɛn a ne mu duru yɛ nea ɛfata na ɔyɛ nnam wɔ ɔkwan a ɛfata so hia bɛyɛ calories 2400 da biara. Nnuan ahorow ne dodow a ɛsɛ sɛ wudi da biara ho adwene pa.
| Aduan su | Nnuan a wɔde ma da biara | Nhwɛso ahorow |
|---|---|---|
| Nnuan a wɔde yɛ aburow | 8 a wɔde ma | Bran paanoo a wɔakyekyɛm, aburow/pasta a wɔanoa kuruwa 1/2 |
| Atosodeɛ | 4+ a wɔde ma | Karɔt a wɔannoa 2, nhabannuru a ɛyɛ ahabammono kuruwa 1 |
| Aduaba | 2-4 a wɔde ma | Apɔw-mu-teɛteɛ/akutu/peaches nketewa 1, nnuaba kuruwa 1 |
| Nnuan a wɔde nufusu yɛ | 3 a wɔde ma | 240 ml nufusu anaa yogurt, 40 g cheese |
| Nam, mpataa, nkesua, nnuaba | 2-3 a wɔde ma | Nam, mpataa, anaa akokɔ a wɔanoa gram 60-85 |
| Ngo ne asikre | Kakraa bi pɛ | To ano hye sɛnea wubetumi biara. |
Nkrasɛm a Wɔde Kɔ Fie
- W’aduan pa ne sika a eye sen biara a wubetumi de ahyɛ wo ba no daakye akwahosan mu, enti fa w’adwene si nea ɛyɛ papa so sen dodow.
- Folic acid, iron, calcium, ne DHA yɛ aduannuru a ɛho hia wɔ saa bere yi mu.
- Fa vitamin a wo duruyɛfo de ma wo ansa na woawo no a wompa da koro mpo. Sɛ ɛyɛ den ma wo sɛ wobɛnom anaasɛ wowɔ ɔhaw foforo biara a, ka kyerɛ wo duruyɛfo.
- Gyae nsa nom koraa. To anonne a caffeine wom ano hye.
- Bere nyinaa wo ne wo duruyɛfo nkasa mfa w’aduan, wo mu duru a ɛkɔ soro, anaa akwahosan ho haw foforo biara ho. Ɔde afotu a eye sen biara bɛma wo.
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