If yu na mama we go bi mama, yu go mɔs dɔn yɛri wan tawzin tin dɛn bɔt ‘du dis, nɔ du dat,’ nɔto so? Bɔku pipul dɛn kin gi advays, mɔ bɔt it ɛn ɛksesaiz. Sɔm pan dɛn tin ya na tru, bɔt sɔm na lay lay stori dɛn we nɔ gɛt wan bɔt. So tide, lɛ wi tɔk bɔt dis ditayli ɛn fɛn ansa to bɔku pan di kwɛstyɔn dɛn we yu gɛt na yu maynd. Bɔt mɛmba se yu fɔ
rili tɔk to yu dɔktɔ bɔt if ɛni wan pan dɛn tin ya fayn fɔ yu.
Yu tink se di wɔd we dɛn kin tɔk ‘tu pipul dɛn nid fɔ it’ na tru?
Wi ɔl dɔn yɛri di wɔd se, "Naw una nɔto wan, una na tu. So una nid fɔ it fɔ tu." Bɔt yu tink se dat rili na tru? Nɔ, dɔktɔ dɛn se na lɛk 300 ɛkstra kalori nɔmɔ yu nid ɛvride. Ɛn dat na frɔm di sɛkɔn tri mɔnt we uman gɛt bɛlɛ. Tink bɔt aw 300 kalori dɛn smɔl. Dat na lɛk di sayz fɔ wan rɛgyula banana ɛn wan kɔp yogɔt. If nɔto dat, nid nɔ de fɔ gɛda mawnten dɛn fɔ it fɔ fid tu pipul dɛn. If yu du dat, i go jɔs mek yu gɛt mɔ wet we yu nɔ nid.
Wetin mek i rili impɔtant fɔ tek vaytamɛn?
We yu gɛt bɛlɛ, yu bɔdi nid mɔ sɔm vaytamɛn ɛn minral dɛn pas aw i kin nid.
Fɔlik asid ɛn
ayɛn na tu pan di tin dɛn we impɔtant pas ɔl. Yu dɔktɔ go gi yu spɛshal vaytamɛn sɔpɔtmɛnt bifo yu bɔn fɔ dis tɛm. I rili impɔtant fɔ tek am kɔrɛkt wan.
So, nɔ fɔgɛt fɔ tek di mɛrɛsin ɛn vaytamɛn dɛn we yu dɔktɔ tɛl yu fɔ tek di rayt tɛm.
A kin bigin fɔ du ɛksɛsayz we a gɛt bɛlɛ?
Bɔku pipul dɛn kin tink se, "O, i dɔn let fɔ bigin fɔ du ɛksɛsayz naw we yu dɔn gɛt pikin." Dat na wan kɔmplit lay lay stori. Infakt, ivin if yu nɔ bin dɔn ɛksesaiz bifo, i go fayn fɔ mek yu bigin fɔ du simpul ɛksesaiz we yu gɛt bɛlɛ, lɛk aw yu dɔktɔ tɛl yu fɔ du. Bɔt dis nɔto gud tɛm fɔ bigin nyu, ay-impakt spɔt (e.g., sɔk, inlayn sket) we kin kɛr ay risk fɔ fɔdɔm. Bɔt i nɔ bad fɔ bigin fɔ du tin dɛn lɛk fɔ
waka kwik kwik wan ɛn
fɔ swim . Di dɔktɔ in advays na fɔ du ɛksɛsayz
fɔ at le 30 minit insay di de, bɔku pan di de dɛn insay di wik. Dis go gi yu bɔku bɛnifit.
- Yu kin gɛt gud slip na nɛt.
- I de ridyus di risk fɔ gɛt gestational dayabitis we uman gɛt bɛlɛ.
- Di bɔdi ɛn maynd kin gɛt gud bɔst.
Mek shɔ se yu mɛmba dɛn lɔ ya we yu de du ɛksɛsayz.
I fayn fɔ du ɛksasaiz, bɔt wi fɔ tek tɛm du am. Na sɔm tin dɛn we wi fɔ mɛmba. Lɛ wi luk dis tebul fɔ ɔndastand dis klia wan.
| Do's | Nɔto fɔ du dat |
|---|
| Ɛksesaiz pan di lɛvul we yu de tray tranga wan we go mek yu ebul fɔ tɔk to yu padi we yu de du ɛksasaiz. | Nɔ wok tranga wan so dat yu nɔ go ebul fɔ blo ɔ tɔk. |
| Pik ɛksesaiz we yu go fil fayn ɛn we yu go ɛnjɔy (e.g. fɔ swim, waka) akɔdin to yu dɔktɔ in advays. | Nɔ du tin dɛn we go mek yu gɛt ɛni prɛshɔn, impak, ɔ wund yu bɛlɛ. |
| If yu fil se yu bɔdi de wam pasmak we yu de du ɛksɛsayz, stɔp wantɛm wantɛm ɛn rɛst. | avכyd εksεsayz dεm we de mek di bכdi wam pasmak, lεk ``hot yoga .'' we di bכdi tεmprachכ go כp nכ fayn fכ di pikin. |
Wata ɛn ɔda tin dɛn fɔ drink
I rili impɔtant fɔ mek yu nɔ gɛt wata na yu bɔdi ɔl di de, nɔto jɔs we yu de du ɛksɛsayz. Fɔ drink 6-8 glas wata wan de na fayn tin. Bɔt nɔ de nia
drink dɛn we gɛt shuga as yu ebul. Bɔrku tɛm, wi nɔ kin tink bɔt aw bɔku shuga ɛn kalori we nɔ nid de insay frut drink dɛn we dɛn bay na stɔ, swit ti, ɛn kɔfi drink lɛk `Frappuccinos.` Dɛn tin ya kin mek wi gɛt bɔku bɔku wet we wi nɔ nid
kwik kwik wan. So, di bɛst tin fɔ du na fɔ drink klin wata.
Tek kia bak fɔ mek yu bɔdi balans.
As yu pikin de gro na yu bɛlɛ, di say we yu bɔdi de graviti de chenj. Fɔ tɔk am simpul wan, di balans we yu bɔdi gɛt kin chenj. So i kin at fɔ mek yu yus to am wan tɛm. Ivin we yu de du sɔntin lɛk fɔ rayd baysikul, yu fɔ du am sloslo ɛn tek tɛm. So tek tɛm smɔl we yu de waka, go ɔp ɛn dɔŋ stej.
"Mi dɔktɔ tɛl mi se di bɛst mɛrɛsin fɔ swel leg na swimin pul. A bin de go swim klos to ɛvride. I bin gi mi big rilif." - Frɔm wan padi na wi wɛbsayt.
Mɛsej we dɛn kin kɛr go na os
- No nid fכ 'it fכ tu' we uman bεlε. Frɔm di sɛkɔn tri mɔnt, na smɔl smɔl 300 ɛkstra kalori dɛn nɔmɔ dɛn nid fɔ it fɔ wan de.
- I rili impɔtant fɔ tek vaytamɛn dɛn we gɛt fɔlik asid ɛn ayɔn lɛk aw yu dɔktɔ tɛl yu.
- As dɔktɔ dɛn se, if yu du ɛksɛsayz fɔ at le 30 minit (lɛk fɔ waka ɔ swim kwik kwik wan) ɛvride, dat kin bɛnifit yu wɛlbɔdi.
- Nɔ du ɛksɛsayz if yu fil se yu taya tumɔs, yu wam, ɔ yu gɛt prɛshɔn pan yu bɛlɛ.
- Drink bɔku klin wata instead fɔ drink tin dɛn we gɛt shuga. Yu fɔ tink mɔ bɔt aw yu bɔdi de balans.
- If yu gɛt ɛni dawt bɔt ɛnitin we dɛn tɔk bɔt ya, nɔ jɔs biliv wetin ɔda pipul dɛn se, go to yu dɔktɔ ɔ dɔktɔ ɔltɛm.
bεlε it, bεlε εksεsayz, bεlε it bifo di bεlε, fitnεs bifo i bכn, fכlik asid, it we uman bεlε, we yu de εkspεkt pikin
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