Yu de op fɔ gɛt pikin? Lɛ wi lan dɛn tin ya bɔt it we uman gɛt bɛlɛ! (Nutrishɔn fɔ di uman we gɛt bɛlɛ) .

If yu de op fɔ gɛt nyu mɛmba na yu famili dɛn tɛm ya, fɔs, yu de kɔle yu! Dis na rili spɛshal tɛm. So, insay dis spɛshal tɛm, yu nid fɔ kia gud gud wan fɔ yu wɛlbɔdi ɛn bak fɔ yu smɔl pikin we de na yu bɛlɛ. Pan dɛn tin ya, it ɛn drink rili impɔtant. Bɔku pipul dɛn kin tink se we yu gɛt bɛlɛ , yu nid fɔ it fɔ tu pipul dɛn. Bɔt wetin rili impɔtant nɔto fɔ it bɔku, bɔt na fɔ it gud tin dɛn we gɛt fayn fayn tin dɛn fɔ it. Mek wi tok abaut dat tide, okay?

Yu fɔ it mɔ we yu gɛt bɛlɛ? Aw bɔku yu fɔ it?

Bɔku tɛm wi mama ɛn grani dɛn kin se, "Naw wi nid fɔ it fɔ tu pipul dɛn." Sɔm trut de bɔt dat, bɔt wi nɔ nid bɔku it lɛk aw wi tink. If yu de kɛr wan pikin, yu jɔs nid fɔ gɛt ɛkstra 340 to 450 kalori ɛvride. Bɔt nɔto di fɔs tɛm we di pikin gɛt bɛlɛ, bɔt na di leta we di pikin de gro kwik kwik wan.

Tink bɔt am, dis kayn kalori nɔto so big tin. Wan kɔp siriɔs ɛn wan glas milk na mɔnin go mek yu gɛt da kayn tin de kwik kwik wan. Di impɔtant tin na dat dɛn ɛkstra kalori ya we yu de it kɔmɔt frɔm it dɛn we gɛt fayn fayn tin dɛn we go ɛp yu pikin fɔ gro ɛn fɔ mek in bren gro. Jɔs ɛmti kalori nɔ gɛt yus.

Wetin na di tin dɛn we impɔtant pas ɔl na dis tɛm?

Fɔ it fayn fayn it fɔ gɛt prɔtin, kabɔhaydrɛt, fat, vaytamɛn, minral, ɛn bɔku wata. I bɛtɛ fɔ tɔk to yu dɔktɔ ɛn kam wit wan it plan we go fayn fɔ yu, bikɔs ɔlman in nid kin difrɛn.

Bɔt in jɔnal, sɔm tin dɛn de we impɔtant fɔ ɔlman insay dis tɛm.

Wetin na fɔlik asid? Wetin mek i impɔtant?

Yu go dɔn yɛri bɔt wan tin we dɛn kɔl fɔlik asid frɔm we yu bigin fɔ tink bɔt fɔ bɔn pikin. Na wan B vaytamɛn. I de ɛp fɔ mek di nyural tyub nɔ fayn , lɛk spina bifida, we kin apin we di pikin bigin fɔ gro. na dat mek i rili impɔtant fɔ gɛt inof fɔlik asid bifo yu gɛt bɛlɛ ɛn insay di fɔs wik dɛn we yu gɛt bɛlɛ.

Fɔlet kin de na di grɛn we gɛt lif (espɛshali dak grɛn), nɛt, lentil, chikip, ɛn grɛn bins. Bɔt dɔktɔ dɛn kin se uman dɛn we de tray fɔ gɛt bɛlɛ ɛn ɔl di tɛm we dɛn gɛt bɛlɛ (espɛshali di fɔs 28 dez) fɔ tek fɔlik asid pils. So, yu tink se i fayn fɔ aks yu dɔktɔ bɔt dis?

Di bɛnifit dɛn we Kalsiɔm de gi

Wi no aw impɔtant kalsiɔm impɔtant fɔ mek wi bon ɛn tit dɛn strɔng. ƐnKalsiɔm de ɛp bak fɔ mek di blɔd blɔd , di mɔsul sistɛm, ɛn di nervɔs sistɛm wok fayn fayn wan. Milk ɛn it dɛn we dɛn kin mek wit milk na di bɛst tin dɛn we kin mek pɔsin gɛt kalsiɔm.

Sɔm pipul dɛn kin gɛt prɔblɛm wit dɛn bɛlɛ we dɛn de drink milk, we dɛn kɔl laktɔs intolerance . Ɔ, if yu nɔ lɛk dairy, aks yu dɔktɔ bɔt wan kalsiɔm sɔpɔtmɛnt. Kalsiɔm de bak pan smɔl fish dɛn we gɛt shɔɛl (e.g., halibut, sadin), tofu, brɔkoli, spinach, ɛn frut drink ɛn it dɛn we gɛt kalsiɔm.

Yu na vegetarian/vegan?

Dכkta dεm jεnarali nכ kin rεkomεnd fכ stat nyu vegan it we yu bεlε. Bɔt if yu dɔn ɔlrɛdi de fala vegetarian ɔ vegan it, yu kin kɔntinyu fɔ du am wit kɔt. Bɔt yu fɔ rili tɛl yu dɔktɔ.

I kin tranga smɔl fɔ gɛt di it we yu nid we yu nɔ it fish, mit, bɔd, ɛn it dairy, chiz, ɛn eg. Yu kin nid ɛkstra prɔtin ɛn yu kin nid fɔ tek vaytamɛn B12 ɛn vaytamɛn D sɔpɔtmɛnt.

Us ɔda impɔtant tin dɛn de we de mek wi it?

Apat frɔm dɛn tin ya, ayɛn (we de na mit, dak grɛn vɛjitebul, ɛn nɛt), ayodin (we de insay sifud, eg, ɛn dairy), ɛn kɔlin (we de insay mit, eg, ɛn nɛt) bak rili impɔtant insay dis tɛm. Sɔntɛnde, i nɔ kin izi fɔ gɛt ɔl dɛn tin ya frɔm di it dɛn we wi kin it wi wan. Na dat mek bɔku tɛm dɔktɔ dɛn kin se yu fɔ tek spɛshal vaytamɛn dɛn bifo yu bɔn pikin ɛvride.

"Mɛmba se ɛvri it we yu de it gɛt impak pan yu pikin in wɛlbɔdi divɛlɔpmɛnt. Na dat mek i impɔtant fɔ it balans it we gɛt bɔku tin fɔ it."

Yu tink se i nɔmal fɔ lɛ pɔsin want fɔ it?

I rili kɔmɔn fɔ gɛt krayv fɔ it we yu gɛt bɛlɛ. Wi mama dem kol dem "food cravings." Sɔm pipul dɛn kin want chɔklɛt, it dɛn we gɛt spays , frut, ɔ ivin it dɛn we kin mek dɛn fil fayn. Bɔt sɔm pipul dɛn kin want tin dɛn bak we nɔto it, lɛk kle ɔ kɔnmil. Dɛn kɔl dis pica .

Fɔ it tin dɛn we nɔto it kin rili denja fɔ yu ɛn yu pikin. If yu de kray fɔ strenj tin dɛn bak, nɔ shem ɛn tɛl yu dɔktɔ bɔt dat.

If nɔto dat, if yu want fɔ it tin dɛn we gɛt fayn fayn tin dɛn fɔ it ɛn we go mek yu gɛt wɛlbɔdi , yu nɔ nid fɔ kɔntrol dɛn tin dɛn de we yu want fɔ it. Bɔrku tɛm, dɛn krayb ya go stɔp bay lɛk 3 mɔnt insay yu bɛlɛ.

Us it ɛn drink dɛn yu fɔ rili avɔyd we yu gɛt bɛlɛ?

Apat frɔm we yu de it gud it dɛn we gɛt fayn fayn tin dɛn fɔ it, tin dɛn de bak we yu fɔ avɔyd fɔ it ɛn drink insay dis tɛm. I rili impɔtant fɔ no bɔt dɛn wan dɛn de bak.

• Alcohol : I nɔ fayn fɔ drink rɔm atɔl we uman gɛt bɛlɛ. Ivin smɔl smɔl tin dɛn, dɛn nɔ kin tek am se i nɔ bad. So nɔ de drink rɔm kpatakpata.
• Vitamin ɛn Ɛbul Prodakt: Nɔ tek ɛni vaytamɛn ɔ ɛbul prodak we yu nɔ go to dɔktɔ. Sɔm tin kin ambɔg di pikin we de na in bɛlɛ.
• Kafin: I bεst fɔ de fa frɔm kafin (kɔfi, ti, sɔm sɔft drink) as yu ebul. Bɔt bɔku dɔktɔ dɛn se if yu drink wan ɔ tu kɔp kɔfi ɔ ti (6-8 ɔns) wan de, dat nɔ go du bɔku bad tin to yu pikin. Bɔt if pɔsin it bɔku kafinɛ, i kin mek i gɛt mɔ bɛlɛ ɛn ɔda prɔblɛm dɛn. So stɔp fɔ drink, ɔ chenj to drink dɛn we nɔ gɛt kafinɛ.
• Sik dɛm we pɔsin kin gɛt we i it: Sik dɛm lɛk Listeriosis ɛn Toxoplasmosis kin mek di pikin in layf de pan denja, ɛn i kin mek i gɛt wɛlbɔdi prɔblɛm ɔ i kin gɛt bɛlɛ. Dat mek,
• Nɔ it mit, fish, ɔ eg we nɔ kuk fayn .
• Nɔ it milk we nɔ pasteurized ɛn dairy prodakt (sɔm kayn chiz).
• Wash vegjetabul ɛn frut dɛn fayn fayn wan bifo yu it.
• Nɔ kɔt it we yu dɔn kuk wit naif ɔ kɔt bod we dɔn tɔch raw mit.

If yu dɔn ɔlrɛdi it dɛn kayn it ɛn drink dɛn ya we gɛt prɔblɛm ɛn yu nɔ no, nɔ wɔri tumɔs bɔt am naw. Avɔyd dɛn fɔ di ɔda tɛm. If yu gɛt siriɔs dawt, tɔk to yu dɔktɔ.

Yu tink se i fayn fɔ it fish? Us kayn fish yu fɔ it?

Fish ɛn shɔɛl na tin dɛn we yu kin it we yu gɛt bɛlɛ bikɔs dɛn gɛt omega-3 fat asid . Dɛn gɛt bɔku prɔtin bak ɛn dɛn nɔ gɛt bɔku sɛtyuret fat.

Bɔt sɔm kayn fish dɛn gɛt bɔku bɔku mɛkuri . Fɔ ɛgzampul, shak, sɔd fish, king makrɛl, tayl fish, ɔrɛnj roughy, ɛn big-ay tuna. dis mεkkyuri kin ambɔg di bren divεlכpmεnt fכ di pikin we de na di bεlε.

So if yu de it sifud, pik difrɛn difrɛn fish ɛn shel fish dɛn. Ɛn nɔ fɔ it 12 ɔns (lɛk 340 gram) insay di wik. Dat na bɔt tu savis. Na sɔm fish dɛn we nɔ gɛt bɔku mɛkuri ɛn we nɔ bad fɔ it:

• Katfish we dɛn kɔl katfish
• Pɔlɔk
• Klam dɛn
• Tilapia we de na di wɔl
• Fish
• Shrimps

Wetin bɔt tuna we dɛn kin put insay tin dɛn? Difrɛn opinion dɛn de bɔt dis. Sɔm ripɔt dɛn se di tuna we dɛn put insay tin kin gɛt mɔ mɛkkyuri pas aw dɛn bin de tink trade, so i bɛtɛ fɔ lɛ yu nɔ it tin tuna we yu gɛt bɛlɛ ɔ we yu de tray fɔ gɛt bɛlɛ.

If yu padi ɔ fambul dɛn it fish we dɛn kech na riva ɔ lek, na fɔ it wan tɛm nɔmɔ ɛn nɔ it ɔda fish dɛn da wik de. Bikɔs wi nɔ no ɔmɔs mɛkuri de insay da fish de.

If yu gɛt ɛni ɔda kwɛstyɔn bɔt aw fɔ it fish, tɔk to yu dɔktɔ.

Wetin yu kin du fɔ tin lɛk fɔ blo, bɛlɛ at, ɛn nɔs?

I nɔmal fɔ gɛt smɔl smɔl prɔblɛm dɛn lɛk dis we yu gɛt bɛlɛ. Nɔ wɔri, tin dɛn de we yu kin du bɔt dɛn.

Sɔlv fɔ Kɔnstipɛshɔn

kכnstipshכn kin apin we uman bεlε bikoz fכ di ayron we de insay di vaytamεn dεm bifo i bכn, εn כda tin dεm. So tray fɔ it mɔ it dɛn we gɛt fayv pas aw yu bin de it bifo yu gɛt bɛlɛ. Aim fɔ lɛk 20-30 gram fayv fɔ wan de. Di bɛst say dɛn we yu kin gɛt fayv na:

• Fresh frut ɛn vɛjitebul dɛn
• Bran bred, siriɔs, mufin

Aks yu dɔktɔ bifo yu yuz fayv tablɛt, drink, ɔ ɔda tin dɛn we gɛt bɔku fayv we yu nɔ gɛt dɔktɔ advays. Nɔ yuz laxatives pas yu dɔktɔ tɛl yu fɔ du am. Tin dεm lεk kכstכr כyl nכ gud bak, biכs dεn kin rεdכks di bכdi in absכpshכn כf nyutriεnt dεm.

If kɔnstipɛshɔn na prɔblɛm, yu dɔktɔ kin gi yu wan mɛrɛsin we de mek yu stɔl sof. Mek shɔ se yu drink bɔku wata as yu de it mɔ fayv, ɔdasay, kɔnstipɛshɔn kin wɔs.

Wan pan di bɛst we fɔ mek yu nɔ gɛt kɔnstipɛshɔn na fɔ ɛksesaiz. Drink bɔku wata ɔl di de bitwin di it dɛn. Dis kin mek di stɔl sof ɛn ɛp am fɔ pas na di dijestiv sistɛm izi wan. Sɔntɛnde, fɔ drink ɔt ti, sup, ɔ brot kin ɛp bak. Dɔn bak, kip dray frut dɛn nia yu.

Wetin yu kin du fɔ mek yu nɔ gɛt gas we de na yu bɛlɛ?

Sɔm uman dɛn we gɛt bɛlɛ kin gɛt at bɔn ɛn blo afta dɛn it brɔkoli, spinach, kɔliflawa, ɛn it dɛn we dɛn dɔn frɛsh. If dat apin to yu, nɔ it dɛn it dɛn de ɛn plan fɔ it di rayt it. Drink we gɛt kabon kin mek sɔm pipul dɛn gɛt gas ɛn blo bak. Bɔt fɔ ɔda pipul dɛn, dɛn se dɛn kin mek di dijestiv sistɛm kol. So pik wetin fit yu.

I de mek yu nɔ fil fayn

Bɔku tɛm, mɔnin sik kin apin na mɔnin, bɔt i kin apin ɛnitɛm pan di de. If yu kin fil nɔys bɔku tɛm, it smɔl, bland, lɔw fat it (e.g., tost, krak krak) ɔl di de. Sɔm pipul dɛn kin fil fri we dɛn it it ɛn drink we gɛt jinja. Tray dɛn tin ya fɔ ɛp wit nɔys:

• Nɔ tek yu prɛnatal vaytamɛn pan ɛmti bɛlɛ, tek am wit it na nɛt ɛn bifo yu go slip.
• We yu wek na mɔnin, it smɔl snek (e.g. krak krak) bifo yu grap.
• Suk pan wan had kandy we yu kin chew.

Fɔ tɔk smɔl, tin dɛn fɔ mɛmba (Take-Home Message) .

Okay, so a op se wetin wi don tok abaut don mek plenti sense fo yu. Fɔ tɔk am simpul wan, fɔ kia fɔ yu it we yu gɛt bɛlɛ rili impɔtant fɔ yu ɛn yu pikin.

• I nɔ min fɔ it bɔku, na fɔ it tin dɛn we gɛt fayn fayn tin dɛn di rayt we.
• Mek shɔ se yu gɛt impɔtant tin dɛn lɛk fɔlik asid, kalsiɔm, ɛn ayɛn . Tɔk to yu dɔktɔ bɔt aw fɔ tek supamakit if nid de.
• Nɔ it tin dɛn lɛk rɔm, it we nɔ kuk fayn, ɛn fish we gɛt bɔku mɛkuri .
• Limit kafin.
• If yu gɛt smɔl smɔl tin dɛn we nɔ fayn lɛk yu bɛlɛ we de at ɔ yu nɔs, nɔ panik ɛn tek di rayt tin.
• Ɔltɛm tɔk to yu dɔktɔ ɛn gɛt di advays we go fayn fɔ yu.

Wi rili de wish yu wɛlbɔdi, gladi bɛlɛ ɛn wɛlbɔdi pikin!

` bεlε it, bεlε it, it we uman bεlε, fכlik asid, kalsiכm we bεlε, it dεm fכ avכyd we bεlε, Bεlε Nutrishכn Sinhala