Esi nèse nya be yeva zu vidada ta la, ɖewohĩ dzidzɔ, mɔkpɔkpɔ, kple didi vi aɖe yɔ wò fũu. ‘Fifia mele nu ɖum na ame eve, alo?’, ‘Nukae wòle be maɖu?’, ‘Nukae wòle be maƒo asa na?’ Enye nusi sɔ be biabia geɖe abe esiawo ene nava susu me na mí. Le nyateƒe me la, ɣeyiɣi vevitɔ kekeake le nyɔnu ƒe agbe me le nunyiame gomee nye fufɔfɔ kple no nana . Eyata egbea, mina míaƒo nu tso alesi wò nuɖuɖu le vevie be nàtsɔ vidzĩ si le lãmesẽ me, si dze aɖaŋu ava xexe sia me, kple alesi nàwɔe nyuie ŋu.
Nuka tututue ‘nuɖuɖu na ame eve’ fia?
Ame geɖe susuna be ‘nuɖuɖu na ame eve’ fia be nàna nuɖuɖu si nèɖuna la nadzi ɖe edzi zi gbɔ zi eve. Gake nukpɔsusu totroe nye ema. Nusi le vevie le afisia menye agbɔsɔsɔ si le eme o, ke boŋ nuɖuɖua ƒe nyonyome. Nuɖuɖu siwo me nunyiame le siwo nèɖuna kpɔa ŋusẽ ɖe vidzĩa ƒe tsitsi le vidzidɔa me dzi tẽ.
Egbegbe atikewɔwɔ ŋuti numekukuwo ɖee fia be vidada ƒe nuɖuɖu le fufɔɣi ate ŋu akpɔ ŋusẽ ɖe via ƒe lãmesẽ gɔ̃ hã dzi (le kpɔɖeŋu me, lolo akpa, suklidɔ, dzidɔ) le edzidzi megbe. Woyɔa esia be `(Epigenetics)`. Kpuie ko la, wò nuɖuɖu nyuiwoe nye nunana xɔasitɔ kekeake si nàte ŋu ana viwòa.
Mègana nunyiame siawo nato ŋuwò o!
Togbɔ be nunyiamewo katã le vevie le fufɔɣi hã la , ele be míaɖɔ ŋu ɖo vevietɔ le ɖewo ŋu elabena wole vevie na vidzĩa ƒe tsitsi.
| Nunyiame vevi aɖe | Nukatae ema le vevie? |
|---|---|
| Folic Acid si wotsɔna ƒoa ƒui | Esia le vevie ŋutɔ tso fufɔfɔ ƒe ɣleti gbãtɔ me. Elabena ele vevie na vidzĩa ƒe ahɔhɔ̃ kple aklã ƒe tsitsi. Folic acid ƒe anyimanɔmanɔ ɖea afɔku si le ahɔhɔ̃mekawo ƒe dɔmawɔmawɔ nyuie le vidzĩa me dzi kpɔtɔna, abe ``Spina Bifida'' ene. Esia le vitamin si wò ɖɔkta naa wò la me. Azɔ hã, tsɔ nuɖuɖuwo abe nukuwo, abolo, bli, kple pasta siwo me folic acid kpe ɖe wò nuɖuɖu ŋu le la kpe ɖe eŋu. |
| Ga | Le fufɔɣi la, wò ŋutilã ƒe iron hiahiã dzina ɖe edzi abe 50% ene ne wotsɔe sɔ kple esi sɔ. Iron hiã vevie hafi woate ŋu awɔ hemoglobin, si tsɔa oxygen yia ʋua me. Ne iron mesɔ gbɔ na wò o la, ɖeɖi ate ŋu adzɔ wò vevie eye ɖeɖi ate ŋuwò. Azɔ hã, iron ƒe anyimanɔmanɔ vevie ate ŋu ana vidzĩa ƒe kpekpeme naɖiɖi eye wòana iron nagbɔdzɔ le edziɣi. |
| Calcium si woyɔna be calcium | Calcium hiã vevie na viwòa ƒe ƒuwo kple aɖuwo ƒe tsitsi. Ne mèkpɔ calcium si sɔ tso wò nuɖuɖu me o la, viwòa axɔ calcium si wòhiã tso wò ƒuwo me. Esia ate ŋu ana wò ƒuwo nagbɔdzɔ eye wòana dɔlélewo abe ƒumeŋuɖui ene xɔxɔ le etsɔme nadzi ɖe edzi. |
| DHA (Docosahexaenoic Acid) ƒe ʋuƒoƒo . | Esia nye omega-3 ami si le vevie ŋutɔ na vidzĩa ƒe ahɔhɔ̃ kple ŋku ƒe tsitsi. Esiawo le tɔmelãwo abe salmon ene me. Gake ƒo asa na tɔmelã gãwo abe ƒumelã gã, tilefish, kple king mackerel ɖuɖu. Ga kpekpewo abe methylmercury ene ate ŋu anɔ wo me, si ate ŋu agblẽ nu le vidzĩa ƒe lãmekawo ŋu. Salmon kple azi siwo wotsɔ DHA kpe ɖe eŋu la mele dedie o. Bia wò ɖɔkta nenye be èhiã DHA ƒe kpeɖeŋutɔ. |
Mina míasrɔ̃ nu tso vitamin siwo wozãna do ŋgɔ na vidzidzi ŋu
Wò ɖɔkta aŋlɔ vitamin tɔxɛ aɖe na wò do ŋgɔ na vidzidzi be nàno le fufɔɣi. Nunyiame vevi geɖe abe folic acid kple iron ene le esia me le agbɔsɔsɔ si sɔ me.
Numekukuwo ɖee fia be vidada siwo noa vitamin sia edziedzi la ƒe afɔku be woaxɔ nɔnɔme si woyɔna be ``Preeclampsia.'' Preeclampsia nye nɔnɔme si me afɔku le le fufɔɣi si hea ʋusɔgbɔdɔ kple protein le aɖuɖɔ me vɛ. Enye nu vevitɔ si hea vidzidzi kaba vɛ.
Gake ɣeaɖewoɣi la, vitamin-tike siawo ate ŋu alolo vie eye wo mimi sesẽna. Alo gayibɔ si le wo me ate ŋu ana dɔgbo natsi alo aɖu dɔme. Ne vevesese sia tɔgbe aɖe le ŋuwò la, mègakpe ŋu le eŋu o eye nàƒo nu kple wò ɖɔkta godoo . Ana tiatia bubu si asɔ na wò la wò.
Ele be nàbu nuɖuɖumeŋusẽ kple lolo hã ŋu.
Le fufɔɣi la, èhiã na nuɖuɖumeŋusẽ 300 bubu gbesiagbe.Anɔ abe ounce ɖeka ene ko. Menye ga gbogbo aɖekee wònye o. Bu eŋu kpɔ, nuɖuɖumeŋusẽ sɔ gbɔ nenema gbegbe le akɔɖu gã eve me. Eyata fufɔfɔ menye ɣeyiɣi si me nàɖu nu wòadze ŋuwò o.
Zi geɖe la, wobunɛ be enyo na funɔ be eƒe kpekpeme nadzi ɖe edzi tso kilogram 11-16 (pound 25-35). Woate ŋu aɖo aɖaŋu na nyɔnu si lolo akpa be wòalolo vie, eye woate ŋu aɖo aɖaŋu na nyɔnu si lolo akpa be wòalolo vie.
Mègadze agbagba gbeɖe be yeaɖe yeƒe lolo dzi akpɔtɔ (nuɖuɖu) le fufɔɣi o. Dzro nusianu si ŋu nètsi dzi ɖo le wò kpekpeme ŋu me kple wò ɖɔkta eye nàwɔ ɖe eƒe aɖaŋuɖoɖo dzi.
Bu nusi nènona ŋu zi eve.
Ele vevie ŋutɔ be woano tsi abe kplu 10 ene gbesiagbe le fufɔɣi. Tsi nyo wu. Gake àte ŋu atsɔ nuwo abe notsi kple atikutsetse me tsi yeyewo hã akpe ɖe esia ŋu.
Dzudzɔ nusiawo godoo.
- Ahanono: Ahanono le fufɔɣi ate ŋu ana vidzĩa nagblẽ nu le eƒe ŋutilã kple susu me vevie. Aha sesẽ aɖeke meli si le dedie o. Eyata anyo wu be nàtsri ahanono keŋkeŋ. Ne èno aha hafi va nya be yefɔ fu la, mègavɔ̃ be yeagblɔe na wò ɖɔkta o.
- Caffeine: Caffeine le kɔfi, tii, kple aha fafɛ aɖewo me. Togbɔ be nukpɔsusu vovovowo li ku ɖe eƒe ŋusẽkpɔɖeamedzi ŋu hã la, anyo wu be nàɖe kɔfi kplu 1-2 ko nono gbesiagbe le dedienɔnɔ ta.
- Nunono siwo me sukli le: Sukli kple nuɖuɖumeŋusẽ sɔ gbɔ ɖe atikutsetse me nunono kple soda siwo wobla ɖe agba me. Esiawo ate ŋu ana ame nalolo madzemadzee. Ke boŋ anyo wu be nàno atikutsetse me tsi yeye siwo wowɔ le aƒeme (siwo me sukli mesɔ gbɔ ɖo o).
Alesi nàwɔ ɖoɖo ɖe wò gbesiagbenuɖuɖu ŋue nye esi:
Funɔ si ƒe kpekpeme le lãmesẽ me eye wòle dɔ wɔm le mɔ si sɔ nu la hiã nuɖuɖumeŋusẽ si ade 2400 gbesiagbe. Tabla si le ete ate ŋu ana nàkpɔ nuɖuɖu ƒomevi kple agbɔsɔsɔme si wòle be nàɖu gbesiagbe.
| Nuɖuɖu ƒomevi | Nuɖuɖu siwo woɖana gbesiagbe | Kpɔɖeŋuwo |
|---|---|---|
| Nuku siwo wotsɔa nukuwo wɔe | 8 ƒe nuɖuɖu | Bran bread kakɛ aɖe, bli/pasta si woɖa kplu 1/2 |
| Amagbewo | 4+ ƒe nuɖuɖuwo | Karɔt 2 ƒuƒu, amagbe damawo kplu 1 |
| Atikutsetse | 2-4 ƒe nuɖuɖu | Akɔɖu/orange/peaches sue 1, atikutsetse kplu 1 |
| Notsi me nuɖuɖuwo | 3 ɖuɖu | 240 ml notsi alo yogurt, 40 g cheese |
| Lã, tɔmelã, azi, nukuwo | 2-3 ƒe nuɖuɖu | Lã, tɔmelã, alo koklolã si woɖa gram 60-85 |
| Ami kple sukli | Susu sue aɖe ko | Seɖoƒe li na alesi nàte ŋui. |
Gbedasi si Wotsɔ Yi Aƒeme
- Wò nunyiame nye ga nyuitɔ kekeake si nàte ŋu ade viwòa ƒe lãmesẽ me le etsɔme, eyata lé fɔ ɖe nyonyome ŋu wu agbɔsɔsɔ.
- Folic acid, iron, calcium, kple DHA nye nunyiame veviwo le ɣeyiɣi sia me.
- No vitamin-tike si wò ɖɔkta na wò do ŋgɔ na vidzidzi evɔ ŋkeke ɖeka pɛ hã mato ŋuwò o. Ne enono sesẽ na wò alo ne vevesese bubu aɖe le ŋuwò la, gblɔe na wò ɖɔkta.
- Dzudzɔ ahanono keŋkeŋ. Seɖoƒe li na aha siwo me caffeine le.
- Ðo dze kple wò ɖɔkta ɣesiaɣi tso wò nuɖuɖu, lolo, alo lãmesẽnya bubu ɖesiaɖe ŋu. Aɖo aɖaŋu nyuitɔ kekeake wò.
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