Dis na di tɛm we fayn pas ɔl na yu layf. Yu go mɔs fil se yu fɔ du ɔltin rayt fɔ di pikin we de na yu bɛlɛ. Wan pan di big kwɛstyɔn dɛn we yu go gɛt na, ‘Wetin a fɔ it? Wetin a fɔ avɔyd?’ Nɔ wɔri, tide wi go tɔk bɔt di bɛst it we go ɛp yu ɛn yu pikin fɔ gɛt wɛlbɔdi. Mɛmba se if yu gɛt ɛni kwɛstyɔn bɔt di it we yu de it we yu gɛt bɛlɛ, nɔ ɛva shem fɔ tɔk to yu dɔktɔ .
Gol dɛm fɔ it fayn it we uman gɛt bɛlɛ
Gud it rili impɔtant fɔ mek yu pikin gro ɛn divɛlɔp we i gɛt bɛlɛ. Fɔ tɔk am simpul wan, yu nid lɛk 300 mɔ kalori ɛvride pas aw yu bin nid bifo yu gɛt bɛlɛ. If yu de kɛr twins, dis kin bi lɛk 600 mɔ kalori fɔ wan de.
I kin tranga smɔl fɔ it dis we insay di fɔs mɔnt dɛn bikɔs ɔf nɔs ɛn vɔmit (`Mɔnin Siknɛs`). Bɔt pan ɔl we yu de tray fɔ it di it we balans as yu ebul, i rili impɔtant bak fɔ tek di `prenatal vitamins` (vitamins we yu nid we yu gɛt bɛlɛ) we yu dɔktɔ gi yu.
Fɔ mek yu gɛt ɔl di tin dɛn we yu nid, yu nid fɔ it difrɛn it dɛn instead fɔ it jɔs wan kayn it.
Lɛ wi luk di tebul we de dɔŋ fɔ si di it dɛn we wi fɔ it ɛn di kayn it dɛn we wi fɔ it fɔ wan de.
| Kategori fɔ it | Rikɔmɛnd fɔ it ɛvride |
|---|---|
| Bred ɛn siriɔs (whole grens) . | 6-11 savis dɛn |
| Frut | 2-4 savis dɛn |
| Plant dɛn | 4 ɔ mɔ shem dɛn |
| Di tin dɛn we dɛn kin mek wit milk | 4 shem dɛn |
| Protein (mit, fish, eg, nat) . | 3 shem dɛn |
Impɔtant tin dɛn fɔ yu ɛn yu pikin
di nid fכ sכm nyutriεnt dεm de bכku we uman bεlε. Lɛ wi luk dat wan bay wan.
Fayba we dɛn kɔl
Fɔ it we gɛt fayv kin ɛp fɔ mek yu nɔ gɛt bɛlɛ , we bɔku pipul dɛn kin gɛt we dɛn gɛt bɛlɛ . Yu kin gɛt fayv frɔm bred dɛn we dɛn mek wit ɔl gren, bran rays, ɔts, bins, pasta, ɛn bak frɔm frut ɛn vɛjitebul dɛn. I bɛtɛ fɔ gɛt fayv frɔm yu it. Bɔt if dat nɔ go du, tɔk to yu dɔktɔ bɔt aw fɔ tek fayv sɔpɔtmɛnt.
Protɛin we de mek pɔsin gɛt
Yu blɔd volyum kin go ɔp we yu gɛt bɛlɛ, ɛn yu nid bak fɔ mek blɔd fɔ yu pikin. Protɛin impɔtant fɔ dis. Ɛspɛshali di prɔtin we di bɔdi kin tek izi wan , lɛk rɛd mit we nɔ gɛt bɛtɛ trɛnk, chukchuk, ɛn fish. Yu kin gɛt prɔtin bak frɔm tin dɛn lɛk bins, pis, lentil, eg wayt, ɛn tofu.
Fat dɛn we gɛt wɛlbɔdi
Yu ɛn yu pikin ɔl tu nid sɔm fat fɔ mek yu gɛt wɛlbɔdi. Bɔt di tin we impɔtant pas ɔl na fɔ pik fayn fayn fat dɛn we nɔ gɛt bɔku bɔku fat . Gud ɛgzampul dɛn bɔt dɛn tin ya na ɔliv ɔyl, vɛjitebul ɔyl, avokado, ɛn nɛt.
Impɔtant vaytamɛn ɛn minral dɛn
Di nid fɔ vaytamɛn ɛn minral dɛn kin rili bɔku insay dis tɛm. Apat frɔm di vaytamɛn dɛn we yu dɔktɔ gi yu bifo yu bɔn, i impɔtant bak fɔ gɛt dɛn vaytamɛn ya frɔm it.
| Nutrient we de mek pɔsin gɛt tin fɔ it | Di tin we dɛn nid ɛvride | Fɔ it we de |
|---|---|---|
| Kalsiɔm we dɛn kɔl | 1,000-1,300 mg | Milk, yogɔt, chiz, smɔl fish wit shɔɛl, grɛn vɛjitebul. |
| Ayɛn | 27 mg | Rɛd mit we nɔ gɛt bɔku fat, spinach, bins, lentil. |
| Folate (Fɔlet / Fɔlik asid) . | 600 mcg (0,6 mg) . | dak grεn vεgεtebul, chikip, bins (dεn de mek kכndishכn dεm lεk `Spina Bifida`, we na bכn difεkt dεm na di pikin in nεv sεstem). |
| Vitamin C we de na di bɔdi | 80-85 mg | Ɔrɛnj, grep, strawberry, guava, papaya, brɔkoli, tomato, fish ɛn chili pepa. (I de mek i izi fɔ mek di bɔdi tek ayɛn). |
| Ayodin we gɛt ayodin | 220 mcg we yu de yuz | Sɔl we gɛt ayod, it dɛn we dɛn kin mek wit milk, si fish (insay smɔl). (I imכtant fכ di divεlכpmεnt fכ di pikin in bren εn in nεv sεstem). |
Tin dɛn we yu fɔ rili avɔyd we yu gɛt bɛlɛ
Fɔ mek yu pikin sef, sɔm it dɛn kin nid fɔ stɔp ɔl ɔ bɔku pan dis tɛm.
- Rɔm: Stɔp am kpatakpata. Rɔk kin mek pikin bɔn bifo tɛm, i kin mek i nɔ ebul fɔ tink gud wan, i kin mek i nɔ ebul fɔ bɔn pikin, ɛn i kin mek i nɔ gɛt bɛtɛ wet.
- Kafin : Limit to 300 mg fɔ wan de. Wan tipik kɔp kɔfi gɛt lɛk 150 mg kafin, ɛn wan kɔp ti gɛt lɛk 80 mg. Chɔklɛt, mɔ dak chɔklɛt, gɛt kafin bak.
- Fish we gɛt bɔku mɛkuri: Nɔ it big big fish dɛn we de na di si lɛk shak, sɔd fish, ɛn king makrɛl. di ay lεvεl fכ mεkkyuri we de insay dεn kin pwεl di pikin in nεv sεstem.
- Sɔft chiz dɛn we nɔ pastɔrayz: Nɔ it chiz dɛn lɛk feta, bri, ɛn chiz we gɛt blu vein. Dɛn tin ya kin gɛt wan baktri we dɛn kɔl Listeria, we na wan bad bad sik we pɔsin kin gɛt we i gɛt bɛlɛ. Had chiz lɛk krim chiz nɔ bad.
- Mit ɛn fish we nɔ kuk ɔ we nɔ kuk fayn: Nɔ it raw fish, mit we nɔ kuk fayn, ɛn raw shel fish lɛk sushi. Dɛn tin ya kin gɛt baktri ɛn parasayt dɛn we de ambɔg pɔsin.
Dis na aw fɔ pripia it ɛn drink fɔ di de dɛn we nɔ izi
Nɔs, kɔnstipɛshɔn, ɛn at bɔn na tin dɛn we kin apin we uman gɛt bɛlɛ. Dɛn advays ya go ɛp yu fɔ kɔntrol di it dɛn we yu de it insay dis tɛm.
- Fɔ nɔs ɛn vɔmit (Mɔnin Siknɛs): It sɔntin lɛk krak krak ɔ dray tost bifo yu grap na bed na mɔnin. It smɔl it dɛn ɔl di de, pas fɔ it big it dɛn wan tɛm. Nɔ it tin dɛn we gɛt ɔyl, frɛsh, spays, ɛn gris.
- Fɔ Kɔnstipɛshɔn: It mɔ vɛjitebul ɛn frut dɛn we gɛt fayv. Drink at le 6-8 glas wata wan de.
- Fɔ at pwɛl: It sɔm smɔl smɔl it dɛn pas fɔ it big it. Sɔm pipul dɛn kin fil fri we dɛn drink wan glas milk bifo dɛn it. Limit drink dɛn we gɛt spays, asid, ɛn kafin.
Speshal advays fɔ mama dɛn we nɔ de it bif
If yu na vegetarian, yu nɔ nid fɔ chenj yu it jɔs bikɔs yu gɛt bɛlɛ. Bɔt i impɔtant fɔ ajɔst di it we yu de it fɔ mek shɔ se yu ɛn yu pikin gɛt inof tin dɛn lɛk prɔtin, ayɔn, kalsiɔm, ɛn vaytamɛn B12 . Put mɔ bins, lentil, chikip, tofu, nɛt, ɛn grɛn vɛjitebul dɛn na yu it. I bɛtɛ fɔ tɔk to yu dɔktɔ bɔt dis ɛn aks fɔ advays frɔm pɔsin we sabi bɔt it if nid de.
Pregnancy Cravings ɛn Pika
I nɔmal fɔ gɛt krayv fɔ sɔm it dɛn we yu gɛt bɛlɛ. As lɔng as i gɛt tin fɔ it, i nɔ bad fɔ it am di rayt we.
Bɔt sɔntɛnde, yu kin fil se yu want tin dɛn we yu nɔ go it, lɛk ays kiub, dɔti, kle, chɔk stik, ɛn stach. Dɛn kɔl dis kɔndishɔn Pika . Bɔrku tɛm dis kin gɛt fɔ du wit wan kɔndishɔn lɛk wae pɔrsin nɔr gɛt ayɔn (`Anemia`) . Nɔ it dɛn kayn tin ya fɔ ɛni rizin. I de ambɔg yu ɛn yu pikin ɔl tu. If yu gɛt dɛn kayn krayse ya, tɛl yu dɔktɔ wantɛm wantɛm.
Mɛsej we dɛn kin kɛr go na os
- It fayn it we gɛt difrɛn it dɛn. Nɔ it di sem tin ɛvride.
- Tek di vaytamɛn ɛn ayɔn sɔpɔtmɛnt dɛn we yu dɔktɔ tɛl yu bifo yu bɔn, jɔs di rayt tɛm.
- Stɔp fɔ drink rɔm, smok, ɛn it fish we gɛt bɔku mɛkuri kpatakpata.
- Drink bɔku wata ɔl di de. Nɔ mek yu bɔdi nɔ gɛt wata.
- Nɔ go pan it fɔ lɔs yu wet we yu gɛt bɛlɛ. I de ambɔg yu ɛn yu pikin.
- If yu gɛt ɛnitin we de mɔna yu bɔt aw yu de it, aw yu de it, ɔ ɛni ɔda wɛlbɔdi prɔblɛm, mek shɔ se yu tɔk to yu dɔktɔ.
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