Nsɛmmisa akɛseɛ a ɛnanom a wɔma wɔn nufu pii wɔ no mu baako ne sɛ, "So aduane a midi no bɛka me nufusuo?" Yenya afotu fi abusuafo, abusuafo, ne nnamfo hɔ. Ebinom ka sɛ, "Nni aburow, ɛbɛhaw wo yafunu," ne "Sɛ wudi eyi a, wo nufusu a wode ma no bɛdɔɔso." Enti, so wo nso woakɔ so ayɛ basaa na wuntumi nhu eyinom mu nea ɛteɛ ankasa? Mma ɛnhaw wo, ɛnnɛ yɛbɛsua ɛna a ɔma nufu aduane ho ade pɛpɛɛpɛ (Breastfeeding Diet).
So w’aduan ka wo nufusu ankasa?
Sɛ yɛbɛka no tiawa a, ɛmfa ho nea wubedi no, wo nipadua no yɛ anwonwade na ɛma aduannuru a wo ba no hia bere nyinaa. Ɛyɛ abɔde a wɔayɛ no nwonwaso. Ɛno kyerɛ sɛ ɛnsɛ sɛ wudi nnuan pɔtee bi na ama wo ba no nufusu a ahoɔden wom. Nanso, ɔfã foforo bi wɔ eyi ho.
Sɛ wudi aduan a ɛkari pɛ na ahoɔden wom a , ɛnyɛ sɛ ɛma wo nufusu mu aduannuru kɔ soro nko, na mmom nea ɛho hia sen biara no, ɛma wo nipadua nya ahoɔden ne aduannuru a ehia . Susuw ho hwɛ, wo nipadua no ma wonya aduannuru a edi mũ a obi foforo hia na ama watumi atra ase. Enti ntease wom sɛ ehia ahoɔden foforo, ɛnte saa? Sɛ wowɔ apɔwmuden na wo ho yɛ den nkutoo na wubetumi ahwɛ wo ba no yiye.
Kae sɛ ɛho hia titiriw sɛ wobɛnom nsu pii bere a worema nufu no. Bɔ mmɔden sɛ anyɛ yiye koraa no wobɛnom nsu lita 2-3 da biara.
Nneɛma a ɛwɔ nufusu mu nso yɛ nwonwa. Sɛ akokoaa fi ase nom nufusu a, nufusu a epue (kan nufusu) no yɛ nsu kɛse. Edum akokoaa no sukɔm. Sɛ wɔnom kakra wie a, nufusu a epue (akyi nufusu) no yɛ den, ɛyɛ srade, na ahoɔden wom. Ɛno na ɛhyɛ akokoaa no yafunu ma na ɛma wonya aduannuru a ehia na ama wanyin.
Enti dɛn ne nneɛma a eye sen biara a wode bɛka aduan ho?
Bere a worema nufu no, wuhia bɛyɛ calories 500 foforo da biara. Ɛno te sɛ aduan ketewaa bi a ɛboro so. Nanso ɛho hia sɛ wunya saa calories yi fi biribi a ahoɔden wom mu sen sɛ wubenya nnuan a ɛnyɛ dɛ.
Momma yɛnhwɛ pon a ɛwɔ ase ha no na yɛnhwɛ nea ɛsɛ sɛ wode ka w’aduan ho.
| Aduandi ho adesua kuw | Nhwɛso ahorow ne hia a ɛho hia |
|---|---|
| Protein a Ɛnyɛ Den | Eyinom ma nipadua no nya amino acid ahorow a ɛho hia. Eyinom ho hia paa na ama woanya ahoɔden a wuhia. Nhwɛso ahorow: Akokɔ, mpataa, nkesua, nufusu, yogurt, kyiisi, soya, atoko, ne atoko te sɛ akutu. |
| Aburow a Wɔayɛ no Nnua | Eyinom ne nneɛma a eye sen biara a ɛma wunya carbohydrates ne ahoɔden. Nhwɛso ahorow: aburow a ɛyɛ bruu, oats, quinoa, paanoo a wɔde aburow ayɛ, pasta. |
| Srade a Ɛma Apɔwmuden | Eyinom ho hia na ama akokoaa no amemene nyin. Wo nso wunya aduannuru te sɛ vitamin E, Omega-3, ne Omega-6. Nhwɛso ahorow: avocado, atoko, cashew, walnut, nkesua. |
| Nnuaba ne nhabannuru | Aduan a ahoɔden wom biara fã titiriw. Eyinom yɛ vitamin B1, B2, B6, vitamin C, potassium, folate, ne fiber fibea pa. Nhwɛso ahorow: Nnuadewa a ɛyɛ ahabammono te sɛ spinach, kale, collard greens, tomato, bell peppers, broccoli, oranges, grapefruit, ne berries. |
So nnuan bi wɔ hɔ a ɛsɛ sɛ woto ano hye wɔ saa bere yi mu?
Wɔma mmara a emu yɛ den te sɛ bere a wɔyem no bi yɛ mmerɛw wɔ saa bere yi mu. Mprempren wobetumi atew nneɛma te sɛ mpataa a wɔannoa ne nam a wɔannoa no yiye ho suro so kɛse. Nanso, ɛho hia yiye sɛ wubedi nneɛma bi wɔ ɔkwan a ɛfata so .
| Nea ɛsɛ sɛ wɔto ano hye | Nea ɛsɛ sɛ wuhu |
|---|---|
| Caffeine a wɔde yɛ adwuma | Ɛho nhia sɛ wugyae kɔfe, tii, ne soda nom koraa. Nanso ɛyɛ papa sɛ wobɛma no ayɛ kɔfe nkuruwa 1-2 da biara. Sɛ ɛyɛ den ma wo sɛ wobɛda anaasɛ wote nka sɛ wo ho nyɛ wo hyew a, ebetumi aka wo ba no, na ama wayɛ basaa na wasu. |
| Nsaden | Bere a pɛnkoro kakraa bi nyɛ asɛm kɛse no, nsa a wɔtaa nom ne dodow a ɛdɔɔso betumi de ɔhaw ahorow aba wo ba no nna, ne mu duru a ɛkɔ soro, ne ne nyin mu. Ɛyɛ papa sɛ anyɛ yiye koraa no, sɛ wonom nsa kakra a, wobɛtwɛn nnɔnhwerew abien bere a woama wo ba no aduan akyi. |
| Mpataa a Mercury Pii | Eyi yɛ biribi a ɛsɛ sɛ wɔkwati ampa . Mercury yɛ biribi a ebetumi asɛe akokoaa ntini. Nhwɛso: Mpataa akɛse te sɛ shark, swordfish, ne tuna. Mpataa nketewa te sɛ king mackerel, king mackerel, ne herring yɛ nea asiane biara nni ho sɛ wobedi. |
So nnuan bi wɔ hɔ a ɛnyɛ papa mma nkokoaa?
Ɛntaa mma sɛ wo ba no ho yɛ no hyew wɔ biribi a wudi ho. Nanso ɛtɔ mmere bi a, sɛ wudi biribi te sɛ nufusu (nufusu, kyiisi, yogurt), soya, awi, anaa nkesua na wo ba no nya honam ani akisikuru, akisikuru, ɔfe, akisikuru, anaa osu dodo a, ebetumi aba sɛ wo ba no ho nyɛ no den wɔ saa aduan no ho.
Sɛ wususuw sɛ biribi te sɛ eyi a, ade a eye sen biara a wobɛyɛ ne sɛ wo ne wo mmofra oduruyɛfo anaa abusua oduruyɛfo bɛkasa. Wɔbɛma wo afotu a ɛfata.
So ɛho hia sɛ wɔnom vitamin afoforo?
Ɛtaa ba sɛ wubenya vitamin ne mineral a enni wo mu bere a woawo akokoaa awie no. Enti ɛtɔ mmere bi a vitamin (nneɛma a wɔde ka ho) a wobɛnom no betumi aboa ma wo aduannuru dodow akɔ so ayɛ nea ɛfata.
- Vitamin ahorow pii: Ɛnanom pii nya vitamin a ɛho nhia wɔ awo akyi. Vitamin pii a wobɛnom da biara da no bɛboa ma woanya aduannuru a wunya fi w’aduan mu no ho.
- Vitamin B-12: Sɛ woyɛ vegan/vegetarian anaasɛ wowɔ aduan a efi afifide mu a, ebia vitamin B-12 nni wo so. Saa vitamin yi wɔ mmoa nnuan te sɛ mpataa, nam, ne nkesua mu kɛse. Sɛ saa a, ebia wobɛpɛ sɛ wususuw ho sɛ wobɛnom B-complex anaa B-12 aduru.
- Vitamin D a ɛwɔ nipadua no mu: .Vitamin D ho hia ma wo nipadua mu ahoɔden a ɛko tia nyarewa ne wo nnompe akwahosan. Vitamin D a wonni abu so wɔ ɛnanom a wɔma wɔn nufu mu. Ebetumi nso ama asiane a ɛwɔ hɔ sɛ obi benya adwenemhaw wɔ awo akyi no ayɛ kɛse .
Ade a ɛho hia sen biara: Amerika Mmofra Aduruyɛ Sukuu kamfo kyerɛ sɛ nkokoaa nya vitamin D 400 IU (International Units) da biara fi bere a wɔwoo wɔn kosi asram 12. Nhwehwɛmu ahorow bi ada no adi sɛ, sɛ ɛna bi nom vitamin D a wɔde ma no da biara da a, saa dodow no betumi afa nufusu so ama ne ba.
Nanso, ansa na wubefi vitamin ahorow yi mu biara ase no, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa na woanom sɛnea wɔakyerɛ no nkutoo.
Nkrasɛm a Wɔde Kɔ Fie
- Wo nipadua no yɛ nufusu a eye sen biara ma wo ba, nanso sɛ wudi aduan a ahoɔden wom a, ɛbɛboa wo ne wo ba no nyinaa ma moanya apɔwmuden .
- Wuhia calories bɛyɛ 500 foforo da biara. Na ɛho hia sɛ wonom nsu pii.
- Di aduan a ɛkari pɛ a protein, aburow a wɔayam, srade a ahoɔden wom, nhabannuru, ne nnuaba wom.
- Tow caffeine ne nsa ano hye. Kwati sɛ wubedi mpataa akɛse a mercury pii wom.
- Sɛ wususuw sɛ wo ba no ho nyɛ no den wɔ aduan pɔtee bi ho a, hwehwɛ aduruyɛfo afotu ntɛm ara.
- Hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woafi vitamin biara a wɔde ma no ase.
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