Yu smɔl pikin de naw na yu an... Along wit da gladi at de, yu tink se smɔl sɔri-at de na di kɔna na yu at, de wɔnda, ‘O, wetin apin to mi bɔdi? A nɔ go ɛva bi di sem igen?’? Dat na sɔntin we bɔku mama dɛn kin fil, ɛn nɔto yu wangren kin fil. Udat nɔ want fɔ lɔs di wet we dɛn bin gɛt afta dɛn bɔn pikin ɛn fit bak insay dɛn ol klos? Bɔt nid nɔ de fɔ wɔri bɔt am. Lɛ wi tɔk bɔt dis ditayli.
Di fɔs tin we wi fɔ ɔndastand na dat dis na tin we kin tek bɔku tɛm. If yu bin de pan nɔmal wet bifo yu gɛt bɛlɛ ɛn yu jɔs gɛt di mɔnt we yu dɔktɔ tɛl yu fɔ du (bɔku tɛm na 11-16 kilo), yu kin gɛt bak yu ol wet insay sɔm mɔnt wit gud it ɛn ɛksesaiz. Bɔt if yu bin fat pasmak bifo yu gɛt bɛlɛ, ɔ if yu gɛt bɔku bɔku wet pas aw yu dɔktɔ tɛl yu, i kin tek wan ia. So di tin we impɔtant pas ɔl we yu fɔ mɛmba na fɔ peshɛnt wit yu bɔdi . Yu bɔdi dɔn du wan wɔndaful tin. Yu nid fɔ gi am tɛm fɔ mek i wɛl.
1. Nɔ fred fɔ go pan it.
Yu go sɔprayz fɔ yɛri dis. Bɔt wantɛm wantɛm fɔ go pan strikt ‘dayt’ usay yu de stɔp yu fɔ it ɛn nɔ it ɛnitin we yu nɔ ebul fɔ it, dat kin win yu gol fɔ lɔs yu wet. Tink bɔt am, aw yu kin fil we yu lɔs di tin dɛn we yu lɛk fɔ it, pan di strɛs, taya, ɛn nɔ slip we kin kam we yu bɔn nyu pikin? Ɔnda dis kayn prɛshɔn, fɔ gɛt wet na in kin rili apin.
So, bifo yu kɔntrol di it dɛn we yu de it strikt wan, stik to it we gɛt wɛlbɔdi ɛn we balans . It we yu fil angri. Dɔn bak, kip smɔl smɔl snek dɛn we gɛt wɛlbɔdi nia yu fɔ mek yu gɛt trɛnk ɔl di de. Tin dɛn lɛk apul, karɔt, ɛn wan ol wit biskit kin fayn.
Mɛmba se, ilɛk aw yu tray fɔ lɛf fɔ it bɔku bɔku it, nɔ ridyus di kalori we yu de it pas 1800 kalori ɛvride. Dis impɔtant mɔ if yu de gi pikin in bɛlɛ .
2. It ‘super foods’ we gɛt fayn fayn tin dɛn fɔ it (Super Foods) .
As nyu mama, yu bɔdi nid maksimal it, mɔ if yu de gi pikin in bɛlɛ. Na dat mek yu nid fɔ pik it dɛn we nɔ gɛt bɔku kalori ɛn fat, bɔt we gɛt bɔku tin fɔ it. Wi kin kɔl dɛn tin ya ‘superfuds’.
| Di kayn it we dɛn kin it | Men nyutriɛnt ɛn impɔtant tin |
|---|---|
| Fish we gɛt ɔyl (Ɛgzampul: salmɔn, sadin, ɛring) | dis dεm gεt di εsεnsial omega-3 fεt asid DHA , we rili imכtant fכ di hεlty divεlכpmεnt fכ yu pikin in bren εn nεv sεstem. |
| Milk ɛn yogɔt | Rich in calcium , we impɔtant fɔ mek yu bon dɛn strɔng. |
| Mit we nɔ gɛt wan sik, chukchuk, bins, ɛn nɛt | Dɛn nɔ gɛt bɔku fat ɛn dɛn gɛt bɔku prɔtin ɛn fayv . Dɛn kin gi yu trɛnk ɛn ɛp yu fɔ fil ful fɔ lɔng tɛm. |
3. Di bɛnifit dɛn we pikin dɛn gɛt we dɛn gi pikin dɛn bɛlɛ
Difrɛn opinion dɛn de bɔt if fɔ gi pikin in bɛlɛ kin rili ɛp fɔ lɛ pɔsin nɔ gɛt bɔku bɔku bɔdi. Sɔm stɔdi dɛn dɔn sho se we yu gi yu pikin in bɛlɛ, dat kin ɛp yu fɔ gɛt di wet we yu bin gɛt trade kwik kwik wan, bɔt ɔda stɔdi dɛn dɔn sho se nɔto big difrɛns.
Bɔt fɔ gi yu pikin in bɛlɛ na wan pan di gift dɛn we yu go gi yu pikin we gɛt valyu pas ɔl. I de mek yu pikin ebul fɔ fɛt di sik ɛn i gɛt bɔku ɔda wɛlbɔdi bɛnifit dɛn. Dɔn bak, we yu gi yu mama in bɛlɛ, dat kin ad lɛk 300 ɛkstra kalori to yu it fɔ wan de. Bɔt nɔ tink se, "A kin it ɛnitin bikɔs a de gi pikin in bɛlɛ," ɛn it tin dɛn we nɔ fayn.
4. Wata na laif... Drink plenti wata!
If yu drink bɔku wata ɔl di de, dat kin ɛp fɔ mek yu nɔ gɛt wata na yu bɔdi. We yu drink wata, i kin ɛp yu bak fɔ fil ful, ɛn dis kin ɛp yu fɔ avɔyd fɔ it pasmak. Sɔm stɔdi dɛn dɔn sho se we yu drink wata kin mek yu bɔdi wok kwik bak.
No we nɔ de fɔ no fɔ tru if yu fɔ drink 8 glas wata wan de. Di bɛst we fɔ no na fɔ pe atɛnshɔn to di kɔlɔ we yu urine gɛt ɛn aw ɔltɛm yu kin go na di bafa. If yu de drink inof wata, yu urine fɔ layt yɔlɔ ɛn klia. Yu fɔ de go bak na di bafa lɛk ɛvri 3-4 awa.
5. Mek wi muv likl? Lɛ wi yus fɔ du ɛksɛsayz.
Nɔto it nɔmɔ, bɔt ɛksesaiz na impɔtant pat bak pan dis joyn. We yu de du ɛksɛsayz, yu de bɔn di kalori dɛn ɛn mek yu mɔsul ɛn bon dɛn strɔng.
"Eksesaiz nɔto jɔs fɔ lɛf fɔ it bɔku bɔku it. Bɔku bɛnifit de fɔ ɛksesaiz fɔ nyu mama. Ɛksesaiz kin ɛp fɔ gɛt pwɛl hat afta i bɔn, prɔblɛm wit slip, ɛn strɛs... ɔl dɛn tin ya."
Yu nɔ nid fɔ go na di jim fɔ du ɛksɛsayz. Ivin fɔ jɔs waka kwik kwik wan wit yu pikin na di strola na fayn wokɔt fɔ yu at ɛn mɔsul dɛn . Tray fɔ du ɛksɛsayz fɔ at le 150 minit insay di wik. I at fɔ fɛn 30 minit wan tɛm wit nyu pikin, so brok dis tɛm to 10 minit.
I rili impɔtant!
Bɔt mɛmba se, mɔ if yu dɔn du C-section , yu fɔ rili go to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz. Na in go tɛl yu ustɛm i bɛtɛ fɔ mek yu bɔdi bigin fɔ du ɛksɛsayz.
6. Slip na di bes mɛrɛsin.
Fɔ slip fɔ 8 awa we yu nɔ go stɔp kin tan lɛk drim we yu pikin wek na nɛt. Bɔt we yu nɔ de slip fayn, dat kin mek yu nɔ ebul fɔ du bɔku tin. Wan stɔdi sho se mama dɛn we kin slip fɔ 5 awa ɔ smɔl pas dat wan nɛt kin kip di wet we dɛn kin gɛt we dɛn gɛt bɛlɛ pas di wan dɛn we kin slip fɔ 7 awa.
Di rizin simpul. We yu fil taya, yu bɔdi kin mek mɔ ɔmon dɛn we de mek yu strɛs lɛk kɔtisol . Dɛn ɔmon dɛn ya kin mek pɔsin gɛt mɔ wet. Dɔn bak, we yu taya, yu nɔ de tink bɔt yusɛf ɔ pripia it we go mek yu gɛt wɛlbɔdi. Yu jɔs want fɔ grap sɔntin na di stoa.
So, di advays we wi mama dɛn kin gi, "Slip we yu pikin de slip," rili valyu. Tek shɔt slip ɛnitɛm we yu ebul insay di de.
7. Nɔ fred fɔ aks fɔ ɛp.
Sɔntɛnde, dis waka nɔ kin izi lɛk aw yu tink. If yu gɛt prɔblɛm fɔ lɛf fɔ it bɔku bɔku it, nɔ fred fɔ aks fɔ ɛp. Tɔk to yu dɔktɔ ɛn if i pɔsibul , tɔk to pɔsin we sabi bɔt it . Yu dɔktɔ kin advays yu bɔt ɔmɔs wet yu nid fɔ lɔs ɛn ustɛm i bɛtɛ fɔ bigin fɔ du ɛksɛsayz. Wan dɔktɔ we sabi bɔt it kin ɛp yu fɔ mek wan plan fɔ it we gɛt wɛlbɔdi, sef, ɛn we go wok fayn fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Nɔ rɔsh fɔ lɛf fɔ it bɔku bɔku it dɛn. Yu bɔdi dɔn du wɔndaful wok. Gi am tɛm fɔ mek i wɛl.
- Insted fo strikt ‘diet’, adopt wan balans, nutritious diet. Ɛspɛshali put ‘super foods’ insay yu it.
- Drink bɔku wata ɛn slip as yu ebul. Dɛn tu tin ya rili impɔtant fɔ kɔntrol yu wet.
- Start wit simpul ɛksesaiz, lɛk fɔ waka, pan dɔktɔ advays. I impɔtant fɔ mek di dɔktɔ gri fɔ yu, mɔ if yu dɔn du sizarian.
- Nɔto yu wan de na dis waka. If nid de, aks fɔ advays frɔm yu dɔktɔ ɔ pɔsin we sabi bɔt it.
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