Yu rɛdi fɔ bi mama? Yu de gi yu pikin in bɛlɛ? Dɔn lɛ wi lan di rayt tin bɔt dɛn impɔtant tin dɛn ya!

Dis na rili spɛshal tɛm fɔ yu, di mama we go bi mama, ɛn fɔ yu, we de gi yu pikin in bɛlɛ. So, insay dis valyu tɛm , i rili impɔtant fɔ tek spɛshal kia pan di it we yu de it fɔ mek yu ɛn yu pikin gɛt wɛlbɔdi. Yu nid lɛk 300 to 500 kalori pas aw yu kin it insay wan de insay dis tɛm. Dis na fɔ mek di pikin gro ɛn fɔ mek yu gɛt trɛnk. Lɛ wi si us tin dɛn we yu ɛn yu pikin nid insay dis tɛm.

Wetin na di impɔtant tin dɛn we yu nid we yu gɛt bɛlɛ ɛn we yu de gi pikin in bɛlɛ?

Na sɔm pan di tin dɛn we go ɛp yu ɛn yu pikin fɔ gɛt wɛlbɔdi. Bɔku tɛm, yu kin si dɛn tin ya na fresh frut, vɛjitebul, ɔl gren, nɛt, ligɛm, dairy prodakt, ɛn mit we nɔ gɛt bɛtɛ blɔd. Yu dɔktɔ kin tɛl yu bak fɔ tek wan prɛnatal multivitamin wit ayɔn.

Kalsiɔm - Mek yu bon ɛn tit dɛn strɔng lɛk stɛl!

Kalsiɔm tan lɛk di siment we de bil yu ɛn yu pikin in bon ɛn tit. Jɔs tink se, yu nɔ go ebul fɔ bil os if yu nɔ gɛt strɔng fawndeshɔn, na so i bi. Nɔto dat nɔmɔ, di kalsiɔm de ɛp bak fɔ mek wi blɔd go ɔlsay, di mɔsul dɛn, ɛn di nervɔs sistɛm ɔl fɔ wok fayn fayn wan. Mama we gɛt bɛlɛ ɛn we de gi in bɛlɛ nid lɛk 1,000 miligram kalsiɔm ɛvride. Usay yu go fɛn dɛn tin ya?

• Dairy prodakt dɛn we nɔ gɛt bɔku fat ( yogɔt , chiz, skim milk) .
• Kalsiɔm -fɔtified ɔrɛnj jus ɛn milk-ɔda tin dɛn lɛk soya milk ɛn amɔnd milk
• Sɔm siriɔs tin dɛn
• Dak grɛn vegjetabul lɛk kale, spinach (we dɛn it am wit spinach)

Kabohaydrɛt - Ɛnaji fɔ di de wok ɛn di pikin in gro!

Kabohaydrɛt na di men tin we de gi wi bɔdi ɛnaji. dis enεji implεnt fכ di pikin fכ gro, fכ di tin dεm we yu de du εvride, εn fכ gi di pikin in bεlε leta. Bɔt nɔto ɔl di kabɔhaydrɛt dɛn kin fayn di sem we.

I bɛtɛ fɔ gɛt kabɔhaydrɛt frɔm ɔl grens , lɛk brawn rays wit bran, bɔku wit, bali, bran bred, ɛn bak frut ɛn vɛjitebul.

Dis it gud fɔ di bɛlɛ bak bikɔs i gɛt bɔku fayv. I fayn fɔ ridyus di rifin carbs lɛk wayt bred, wayt rays, ɛn it ɛn drink dɛn we gɛt bɔku shuga we dɛn ad as mɔ as yu ebul.

Fayba - Na di bɛst sɔlv fɔ bɛlɛ pwɛl ɛn kɔnstipɛshɔn!

Kɔnstipɛshɔn na prɔblɛm we kin rili anɔynt bɔku mama dɛn we dɛn gɛt bɛlɛ. I kin mek pɔsin blo ɛn nɔ kin fil fayn. Di bɛst natura l sɔlv fɔ dis na fɔ it it dɛn we gɛt fayv. Us it dɛn we gɛt bɔku fayv?

• Wul grens - dat min se ol gren, bran bred, brawn rays, oats.
• Fresh frut (banana, mango, papaya, ɔrɛnj) ɛn vɛjitebul (karɔt, bins, spinach, kabij).
• Ligim lɛk lentil, chikip, grɛn bins, ɛn pis.

We dɛn ad dɛn tin ya to it, di bɔdi kin wok fayn ɛn di kɔnstipɛshɔn kin ridyus bad bad wan. Dɔn bak, drink bɔku wata fɔ mek di fayv wok fayn.

Fכlik Asid - I impɔtant fכ di divεlכpmεnt fכ di pikin in bren εn spεnal kכd!

Fɔlik asid na wan rili impɔtant vaytamɛn we yu fɔ bigin fɔ tek rayt frɔm di tɛm we yu de plan fɔ gɛt bɛlɛ. dis na biכs i de εp di pikin in bren εn spεnal kכd (nyural tכb) fכ divεlכp fayn fayn wan. if yu nכ gεt am inof, yu pikin de pan hכy risk fכ gεt siriכs bכn difεkshכn lεk nyural tyub dεfekt. fכ dat, if yu tek at le 400 maykrogram (0.4 miligram) fכlik asid fכ wan de bifo uman bεlε εn insay di fכs fכ mכnt dεm we uman bεlε, i kin ridyus dis risk bכku bכku wan. insay di sεkכn εn tכd trimεst we di bεlε de, dis rikwaym de inkrεs to lεk 600 maykrogram (0.6 miligram), εn mama we de gi pikin bεlε nid lεk 500 maykrogram (0.5 miligram). Dɛn tin ya kin de na bred ɛn siriɔs tin dɛn we dɛn ad fɔlik asid. Dɔn bak, grɛn vɛjitebul dɛn (lɛk spinach, kelɛb, ɛn kɔla grɛn), sitrus frut (ɔrɛnj, tanjɛrin), avokado, lentil, ɛn bins, natin nɔ de fɔ mek dɛn gɛt dis vaytamɛn we dɛn kɔl folate.

Fεt we gεt hεlth - Yu pikin nid fεt fכ gro, bכt di gud kayn!

Pan ɔl we sɔm pipul dɛn kin fred fɔ gɛt fat, fat na impɔtant tin fɔ it fayn. fεt nid fכ di pikin in divεlכpmεnt, spεshal wan we i bεlε, spεshal fכ di bren divεlכpmεnt. Bɔt yu fɔ pik fat dɛn we gɛt wɛlbɔdi, dat na fat dɛn we nɔ gɛt sɛtyuret . Dɛn fɔ ridyus di sɛtyuret fat dɛn we nɔ fayn (mit we gɛt bɔku fat, bɔta, kokonat ɔyl) ɛn trans fat (we dɛn kin si na majarin, tin dɛn we dɛn kin bek, ɛn fast fud) as dɛn ebul. Yu kin fɛn fayn fayn fat dɛn na:

• Vejitebul ɔyl lɛk ɔliv ɔyl , kanola ɔyl, ɛn sanflawa ɔyl.
• Nat ɛn nat bɔta we dɛn mek wit nɛt lɛk kash, pinat, amɔnd, ɛn pɔmpin sid.
• Avokado we dɛn kɔl.
• Fish we gɛt ɔyl lɛk salmɔn, makrɛl, ɛn sadin (dɛn tin ya gɛt omega-3 fat asid bak).

Ayodin - Fכ di pikin in bren divεlכpmεnt εn di tayroyd fכ wok!

Ayodin na impɔtant minral we de ɛp di tayroyd gland na wi bɔdi fɔ mek ɔmon dɛn. dis כmon dεm rili imכtant fכ di pikin in divεlכpmεnt, spεshal wan di bren. If di pikin nɔ gɛt inof ayodin we i gɛt bɛlɛ, i kin mek i gɛt prɔblɛm wit di tayroyd gland, i kin delay fɔ gro, ɛn i kin mek i nɔ ebul fɔ lan. So, i impɔtant fɔ mek mama dɛn we gɛt bɛlɛ ɛn we de gi pikin dɛn bɛlɛ yuz sɔl we gɛt ayodin we dɛn de kuk ɛn it tin dɛn we gɛt bɔku ayodin, lɛk sifud (fish, shrimps, shelfish), ɛn tin dɛn we dɛn mek wit milk. Dɔn bak, chɛk if di vaytamɛn we yu tek bifo yu bɔn gɛt 150 maykrogram ayodayd (dis na wan kayn ayodin we di bɔdi kin tek am izi wan). If i nɔ go du fɔ yu, i go fayn fɔ mek yu tɔk to yu dɔktɔ ɛn aks if yu nid fɔ tek ɔda wan.

Ayɔn - Prɛvɛnt Ayɛn-Dɛfisiɛns Anemia ɛn Bit Fatigue!

Ayɔn impɔtant fɔ mek ɛmoglobin insay rɛd blɔd sɛl dɛn. we di pikin bεlε, di pikin nid mכr bכdi fכ gro εn divεlכpmεnt fכ di plasεnta, so di nid fכ ayron bak de bכku. We yu gɛt bɛlɛ , yu kin mek yu nɔ gɛt ayɔn we yu nɔ gɛt bɛtɛ ayɔn if yu it tin dɛn we gɛt ayɔn ɛn tek tin dɛn we gɛt ayɔn lɛk aw yu dɔktɔ tɛl yu. If yu nɔ gɛt bɔku ayɔn, yu kin taya ɔltɛm, i nɔ kin izi fɔ yu fɔ blo, ɛn yu kin gɛt diziz . Fɔ it dɛn we gɛt bɔku ayɔn:

• Lean red mit, chukchuk, ɛn fish.
• Fish.
• Sirial dɛn we dɛn dɔn mek wit ayɛn.
• Ligim lɛk lentil, chikip, ɛn grɛn bins.
• Dak grɛn vɛjitebul dɛn lɛk spinach, kale, ɛn kɔla grɛn.
• di ayron abzכpshכn de bכku we dεn it it dεm we gεt ayron wit it dεm we gεt vaytam in C (lεmכn, כrεnj, tomato).

di protin - lεk di bildin blכk dεm fכ di pikin in bכdi!

di protin na di men tin we de bil di pikin in bכdi, inklud di mכsul dεm, bon dεm, skin, εn di כgan dεm we de insay. εspεshali insay di sεkכ n εn tכd trimεst dεm we di bεlε de gro, di pikin de gro kwik kwik wan, so di nid fכ protin bak. Pan ɔl we mama we gɛt bɛlɛ nid mɔ prɔtin pas nɔmal uman, i nɔ fayn fɔ gɛt am frɔm atifishal sɔs lɛk prɔtin shek ɛn prɔtin paoda. Di bɛst tin na fɔ gɛt prɔtin frɔm natura it dɛn. Gud sɔs fɔ protɛin:

• Lean mit, chukchuk, fish.
• Eg dɛn.
• Milk, yogɔt, chiz.
• Lentil, chikip, bins, soya bin.
• Nat lɛk kash, pinat, ɛn amɔnd, ɛn nat bɔta we dɛn mek wit dɛn.
• Tofu we de na di wɔl.

Vitamin A - fכ yu pikin in at, in yay, εn imyuniti!

Vitamin A na impɔtant vaytamɛn we de ɛp yu pikin in at, in yay, ɛn in imyun sistɛm fɔ divɛlɔp. Vitamin A nɔ kin bɔku na di divɛlɔp kɔntri dɛn. Bɔt , if yu tek bɔku vaytamɛn A, i kin ambɔg yu pikin ɛn i kin mek i nɔ bɔn am fayn. So, i bεst fכ tek wan vaytam in bifo yu bכn we nכ gεt pas 1,500 maykrogram (5,000 IU) vaytam in A. כlso, nכ tek vaytam in A supliment pas dכkta spεshal rεkomεnd. Sef it dɛn we gɛt vaytamɛn A:

• Milk ɛn it dɛn we dɛn mek wit milk.
• Ɔrɛnj ɛn yɔlɔ frut ɛn ɔda vɛjitebul dɛn (e.g. papaya, kantalɔp, karɔt, swit pata, pɔmpin).
• Dak grin vegjetabul (spinach, kale).

Vitamin B12 - fכ di pikin in bכdi fכ fכm εn di bren fכ wok!

Vitamin B12 na vaytam in we rili impɔtant fɔ mek di rɛd blɔd sɛl dɛn na di pikin, di bren divɛlɔp, ɛn di bren wok fayn fayn wan. Dɛn kin si am mɔ na animal it dɛn. Dat min se, insay tin dɛn lɛk mit, fish, chukchuk, milk, ɛn eg. I gɛt bak fɔtified siriɔs dɛn we dɛn ad vaytamɛn B12, ɛn insay ɔda tin dɛn we nɔto milk lɛk soya milk.

If yu na vegetarian ɔ vegan, yu fɔ rili tɔk to yu dɔktɔ bɔt if yu fɔ tek vaytamɛn B12 sɔpɔtmɛnt we yu gɛt bɛlɛ ɛn we yu de gi pikin in bɛlɛ, bikɔs if yu nɔ gɛt bɛtɛ tin fɔ it, dat kin mek yu ɛn yu pikin gɛt prɔblɛm.

Vitamin D - I de ɛp di bɔdi fɔ tek di kalsiɔm ɛn i de mek di bon dɛn strɔng!

Vitamin D na ɔda impɔtant vaytamɛn we de ɛp wi bɔdi fɔ tek di kalsiɔm, we de ɛp fɔ mek wi bon ɛn tit dɛn strɔng. Vitamin D kin kɔmɔt na di bɔdi we wi skin de pan di san. Bɔt, wi nɔ kin ebul fɔ gɛt bɛtɛ san ɔltɛm na mɔnin ɛn ivintɛm, ɛn sɔntɛnde i nɔ kin gɛt bɛtɛ san. So, wi nid fɔ gɛt am frɔm it bak. Fɔd dɛn we gɛt vaytamɛn D:

• Milk we nɔ gɛt bɔku fat ɔ we nɔ gɛt fat we dɛn dɔn ad wit vaytamɛn D we dɛn ad.
• Ɔrɛnj jus wit ad vaytamɛn D.
• Eg yolk we yu kin yuz.
• Fish we gɛt ɔyl lɛk salmɔn ɛn tuna.

di masta sabi pipul dεm se mama dεm we bεlε εn we de gi pikin bεlε fכ gεt at le 600 Intashכnal Yunit (IU) vaytam in D fכ wan de. If yu nɔ shɔ if yu de gɛt inof vaytamɛn D, tɔk to yu dɔktɔ.

Sɔm impɔtant tin dɛn fɔ mek yu mɛmba!

Ɛni wan pan dɛn tin ya rili impɔtant fɔ yu wɛlbɔdi, di wɛlbɔdi fɔ di pikin we nɔ bɔn yet, ɛn di wɛlbɔdi fɔ di pikin we de gi yu pikin in bɛlɛ.

Fɔ tɔk am simpul wan, fɔ it tin dɛn we balans ɛn we gɛt tin fɔ it na di tin we impɔtant pas ɔl. Dat min se yu fɔ ad difrɛn difrɛn kɔlɔ dɛn we yu kin it, frut, ɔl gren, nɛt, ligɛm, mit, fish, ɛn tin dɛn we yu kin mek wit milk. Nɔ jɔs it di sem it dɛn ɔltɛm, kip difrɛn it dɛn.

• Na fɔ mek dɛn gi advays to dɔktɔ dɛn:Fɔ fala yu dɔktɔ ɔ famili wɛlbɔdi wokman in instrɔkshɔn dɛn gud gud wan, mɔ we i kam pan sɔpɔtmɛnt dɛn. Dɛn no wetin bɛtɛ fɔ yu kɔndishɔn. Nɔ ɛva bigin fɔ tek nyu vaytamɛn dɛn we yu nɔ go to dɔktɔ fɔs.
• Drink bɔku wata: Nɔ fɔgɛt fɔ drink at le 8-10 glas wata wan de. Dis na tin bak we rili impɔtant. I impɔtant mɔ fɔ mek mama we de gi pikin in bɛlɛ gɛt wata.
• If yu gɛt dawt, aks: If yu gɛt ivin smɔl dawt bɔt wan it ɔ nyutrishɔn, lɛk "I fayn fɔ it dis?" "Dis go ambɔg di pikin?", nɔ ɛva fred ɔ shem fɔ aks yu dɔktɔ.

Nɔto yu wan de pan dis waka. Yu wɛlbɔdi ɛn yu pikin in wɛlbɔdi na di tin dɛn we impɔtant pas ɔl. So it fayn, drink fayn, gladi, ɛn gɛt wɛlbɔdi! Best wishes to yu!

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` bεlε it, bεlε, implεnt nyutriεnt, vaytam in, minral, hεlty bεlε, di pikin divεlכpmεnt