Fɔs, wi de kɔle yu ɛn yu famili! Insay dis fayn tɛm, yu smɔl pikin we de na yu bɛlɛ nid ɔl di it we i nid. So, insay dis tɛm, yu kin gɛt kwɛstyɔn dɛn bak lɛk "Wetin a fɔ it? Wetin a fɔ avɔyd?" Nɔ wɔri, na nɔmal tin. Tide, wi go jɔs tɔk bɔt di it dɛn we go bɛnifit yu ɛn yu pikin dɛn wɛlbɔdi.
Aw yu fɔ pripia yu it?
We yu gɛt bɛlɛ, yu bɔdi nid smɔl mɔ kalori pas aw i kin gɛt. Fɔ tɔk am simpul wan, na lɛk 300 ɛkstra kalori dɛn ɛvride. If yu de bɔn twins, dis amount kin bi lɛk 600 kalori. Bɔt i impɔtant fɔ mek dɛn kalori ya nɔ kɔmɔt frɔm ɛmti it dɛn, dat na drink dɛn we gɛt shuga ɛn swit. I impɔtant fɔ it tin dɛn we gɛt fayn fayn tin dɛn fɔ it ɛn we gɛt balans .
Insay di fɔs mɔnt dɛm, i kin tranga smɔl fɔ it bikɔs ɔf yu nɔs ɛn vɔmit (mɔnin sik). Bɔt tray fɔ it tin dɛn we balans as yu ebul. I impɔtant bak fɔ tek di vaytamɛn dɛn we yu dɔktɔ gi yu bifo yu bɔn .
Mɛmba se wetin yu de it kin afɛkt di we aw yu pikin de gro dairekt wan, so tink bɔt ɛvri it we yu de it .
Impɔtant nyutriɛnt dɛn ɛn di it dɛn we yu kin gɛt dɛn frɔm
I impɔtant fɔ put difrɛn it dɛn na yu it fɔ gɛt ɔl di tin dɛn we yu ɛn yu pikin nid. Lɛ wi tek wan luk pan wetin na dɛn impɔtant tin ya ɛn us it dɛn yu kin gɛt dɛn frɔm.
| Nutrient sɛkshɔn | Wetin mek i impɔtant? | Fɔ it we de |
|---|---|---|
| Folik Asid we dɛn kɔl | i impɔtant fɔ mek di nyural tyub nɔ de wok fayn na di pikin in bren ɛn in spɛshal kɔd. | Dak grɛn vɛjitebul dɛn lɛk spinach, kelɛ, bins, chikip, ɔrɛnj, ɛn lentil. |
| Ayɛn | Fɔ mek blɔd, kɛr ɔksijɛn go ɔlsay na di mama ɛn di pikin in bɔdi, ɛn mek i nɔ gɛt blɔd. | Bif, chukchuk, fish, eg yolk, spinach, soya, lentil, rɛsin. |
| Kalsiɔm we dɛn kɔl | I de ɛp di pikin in bon ɛn tit fɔ gro strɔng. I impɔtant bak fɔ di mama in bon wɛlbɔdi. | Milk, yogɔt (skim milk), chiz, smɔl fish wit shɔɛl (salmon), dak grɛn vɛjitebul (brɔkoli), soya milk. |
| Protɛin we de mek pɔsin gɛt | I impɔtant fɔ mek di pikin in ɔgan dɛn, in mɔsul dɛn, ɛn in bren gro. | Mit, fish, eg, dairy prodakt, bins, pis, lentil, soya. |
| Vitamin C we de na di bɔdi | I de mek i izi fɔ mek di bɔdi tek ayɛn. I de mek di bɔdi gɛt mɔ sik. | Ɔrɛnj, grepfruit, laym, strawberry, papaya, tomato, bɛl pepa. |
| Fayba we dɛn kɔl | Fɔ mek yu nɔ gɛt kɔnstipɛshɔn, we kin apin we uman gɛt bɛlɛ. | Bɔkwit, ɔts, brawn rays, ɔl gren bred, vɛjitebul, frut, bins. |
Smɔl mɔ bɔt ayɛn ɛn kalsiɔm...
Fɔ mek ayɔn absɔb fayn, i bɛtɛ fɔ tek am wit it we gɛt vaytamɛn C. Fɔ ɛgzampul, it dish wit lentil brot ɛn smɔl laym. Dɔn bak, di bɔdi nid vaytamɛn D fɔ mek i tek di kalsiɔm fayn fayn wan. Yu kin mit dis rikwaym bay we yu de na di san na mɔnin ɛn it tin dɛn we gɛt vaytamɛn D (eg, fish).
Fɔd dɛn we yu fɔ avɔyd we yu gɛt bɛlɛ
Sɔm it dɛn we pɔsin kin it we i gɛt bɛlɛI kin ambɔg yu ɛn yu pikin. I rili impɔtant fɔ no bɔt dɛn tin ya.
| Wetin fɔ avɔyd | Rizin |
|---|---|
| Rum | Risk de fɔ mek di pikin nɔ gro fayn, i nɔ ebul fɔ tink gud wan, ɛn i nɔ go ebul fɔ bɔn pikin fayn. Stɔp am kpatakpata. |
| Mit, fish, ɛn eg we dɛn nɔ kuk ɔ we dɛn nɔ kuk fayn | Denja baktriyal infεkshכn lεk Salmonella εn Listeria kin apin. |
| Milk ɛn chiz dɛn we nɔ pastɔrayz | Sɔft chiz dɛm lɛk feta ɛn Brie kin kɛr risk fɔ gɛt Listeria infɛkshɔn. Chek di lebul ɛn yuz di wan dɛn nɔmɔ we se "pasteurized." |
| Big fish dɛn we gɛt bɔku mɛkkyuri | Big fish dɛn lɛk shak, tayl fish, ɛn king makrɛl gɛt bɔku mɛkuri. Dis kin pwɛl di pikin in nervɔs sistɛm. Smɔl fish dɛn lɛk tilapia ɛn halibut nɔ bad fɔ it. |
| Fɔ it bɔku bɔku kafinɛ | Kɔfi, ti, chɔklɛt, ɛn sɔm sɔft drink dɛn gɛt kafin. Limit yu kɔfi fɔ drink wan ɔ tu kɔp ɛvride. Aks yu dɔktɔ fɔ advays. |
Wetin yu kin du fɔ kɔmɔn diskɔmfɔt we yu gɛt bɛlɛ?
Na nɔmal tin fɔ mek yu gɛt sɔm smɔl smɔl tin dɛn we nɔ izi fɔ yu insay dis tɛm. Na sɔm sɔlv dɛn ya.
Mɔnin Siknɛs
- It sɔntin lɛk krak krak ɔ slais dray bred bifo yu grap na bed na mɔnin.
- Bifo yu it big it wan tɛmIt smɔl smɔl it dɛn ɔl di de.
- Stay away frɔm it dɛn we gɛt ɔyl ɛn spays . Fɔ drink jinja ti kin ɛp sɔm pipul dɛn bak.
Banbɛlɛ
- Drink at le 8-10 glas wata wan de.
- It mɔ it dɛn we gɛt fayv (frut, vɛjitebul, ɔl gren).
- Frut dɛn lɛk guava ɛn guava kin rili bɛnifit.
At bɔn
- Nɔ it bɔku tin wan tɛm, it sɔm smɔl smɔl it dɛn .
- Sɔm pipul dɛn kin fil fri we dɛn drink wan glas milk bifo dɛn it.
- Limit it dɛn we gɛt spays, ɔyl ɛn sitrus frut drink (ɔrɛnj jus).
Lɛ wi lan bak bɔt ‘Pregnancy Cravings’.
I nɔmal fɔ mek yu want fɔ it we yu gɛt bɛlɛ . Wi kin kɔl am bak ‘fud krayv’. If yu want sɔntin we gɛt fayn fayn tin dɛn fɔ it, i nɔ bad fɔ it am. Bɔt tray fɔ kɔntrol di we aw yu want fɔ it swit ɛn fat it dɛn.
I rili impɔtant: Sɔntɛnde yu kin fil lɛk fɔ it tin dɛn we nɔto it, lɛk dɔti, ashis, chɔk stik, ɛn ays kiub. Dɛn kɔl dis kɔndishɔn Pika . Dis kin bi bikɔs ɔf sɔmtin lɛk wae pɔrsin nɔr gɛt ayɔn na di bɔdi. Nɔ it dɛn tin ya fɔ ɛni rizin. Dɛn kin rili ambɔg yu ɛn yu pikin. If yu gɛt dis krayb, mek shɔ se yu tɛl yu dɔktɔ.
Nɔ tray fɔ it fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi we yu gɛt bɛlɛ. I impɔtant fɔ gɛt di it we yu nid fɔ gɛt wɛlbɔdi fɔ yu ɛn yu pikin.
Mɛsej we dɛn kin kɛr go na os
- Mek yu it gɛt kɔlɔ ɛn difrɛn difrɛn tin dɛn . Bifo yu it di sem tin ɛvride, ad difrɛn difrɛn vɛjitebul, frut, ɛn grens to yu it.
- Nɔ skip wan de fɔ it vaytamɛn dɛn bifo yu bɔn , mɔ di fɔlik asid pil, we yu dɔktɔ gi yu.
- Nɔ it tin dɛn we nɔ fayn lɛk rɔm, raw mit ɛn fish, ɛn tin dɛn we dɛn mek wit milk we dɛn nɔ pastɔrayz kpatakpata.
- Drink bɔku wata ɔl di de. I rili impɔtant fɔ yu wɛlbɔdi ɛn yu pikin in wɛlbɔdi.
- Tɔk to yu dɔktɔ fɔs bɔt ɛni ɔda vaytamɛn we yu de tek ɔ ɛnitin we de mɔna yu bɔt it.
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