Wit di nyus se yu go bi mama, yu go mɔs gladi, op, ɛn smɔl want fɔ no mɔ. ‘Naw a de it fɔ tu pipul dɛn, nɔto so?’, ‘Wetin a fɔ it?’, ‘Wetin a fɔ avɔyd?’ Na nɔmal tin fɔ lɛ bɔku kwɛstyɔn dɛn lɛk dis kam na wi maynd. Infakt, di tɛm we impɔtant pas ɔl na uman in layf we i kam pan it we i de it na we i gɛt bɛlɛ ɛn we i de gi in bɛlɛ . So tide, lɛ wi tɔk bɔt aw yu it impɔtant fɔ briŋ wɛlbɔdi, smat pikin na dis wɔl, ɛn aw fɔ du am rayt.
Wetin i rili min fɔ ‘it fɔ tu pipul dɛn’?
Bɔku pipul dɛn tink se ‘fɔ it fɔ tu pipul dɛn’ min fɔ dubl di it we yu de it. Bɔt dat na mistek. Wetin impɔtant ya nɔto di kwantiti, bɔt na di kwaliti fɔ di it. di it we yu de it we fayn fayn wan de afɛkt di pikin in divεlכpmεnt we de na di bεlε.
Risach we dɛn de du tide dɔn sho se di it we mama de it we i gɛt bɛlɛ kin ivin afɛkt di wɛlbɔdi we in pikin gɛt (fɔ ɛgzampul, i fat, i gɛt dayabitis, i gɛt at sik) afta i bɔn am. Dɛn kɔl dis `(Epigenetics)`. Fɔ tɔk am simpul wan, di fayn we aw yu de it na di gift we yu go gi yu pikin we gɛt valyu pas ɔl.
Nɔ mis dɛn nyutriɛnt ya!
Pan ɔl we ɔl di tin dɛn we de mek di pikin gɛt bɛlɛ impɔtant , wi nid fɔ tek tɛm mɔ bɔt sɔm bikɔs dɛn impɔtant fɔ mek di pikin gro.
| Impɔtant nyutriɛnt | Wetin mek dat impɔtant? |
|---|---|
| Folik Asid we dɛn kɔl | dis rili imכtant frכm di fכs mכnt we di bεlε de. Bikɔs i impɔtant fɔ mek di pikin in bren ɛn in spɛnal kɔd go bifo. fכlik asid we dεn nכ gεt de ridyus di risk fכ di nyural tכb dεfεkt na di pikin, lεk ``Spina Bifida''. Dis de insay di vaytamɛn we yu dɔktɔ de gi yu. Dɔn bak, ad tin dɛn lɛk siriɔs, bred, rays, ɛn pasta we gɛt fɔlik asid we dɛn ad to yu it. |
| Ayɛn | we yu bεlε, di ayn we yu bכdi nid de inkrεs bay lεk 50% we yu kכmpεr am wit nכmal. Ayɔn impɔtant fɔ mek ɛmoglobin, we de kɛr ɔksijɛn na di blɔd. If yu nɔ gɛt bɛtɛ ayɛn, yu kin fil taya pasmak ɛn taya. Dɔn bak, if di pikin nɔ gɛt ayɔn bad bad wan, dat kin mek di pikin nɔ gɛt bɔku ayɔn ɛn i kin mek di pikin nɔ gɛt ayɔn we i bɔn am. |
| Kalsiɔm we dɛn kɔl | Kalsiɔm impɔtant fɔ mek yu pikin in bon ɛn tit dɛn gro. If yu nɔ gɛt inof kalsiɔm frɔm yu it, yu pikin go tek di kalsiɔm we i nid frɔm yu bon dɛn. Dis kin mek yu bon dɛn wik ɛn mek yu gɛt sik dɛn lɛk ɔstioporosis tumara bambay. |
| DHA (Dokosaheksaenoik Asid) . | dis na omega-3 fεt asid we rili imכtant fכ di divεlכpmεnt fכ di pikin in bren εn in yay. Dɛn tin ya kin de na fish lɛk salmɔn. Bɔt nɔ it big fish lɛk shak, tayl fish, ɛn king makrɛl. Dɛn kin gɛt ebi ebi mɛtal lɛk mɛtilmɛkyuri, we kin ambɔg di pikin in nervɔs sistɛm. Salmon ɛn eg we dɛn ad DHA na sef. Aks yu dɔktɔ if yu nid DHA sɔpɔtmɛnt. |
Lɛ wi lan bɔt di vaytamɛn dɛn we pɔsin kin gɛt bifo i bɔn
Yu dɔktɔ go gi yu wan spɛshal vaytamɛn bifo yu bɔn pikin fɔ tek we yu gɛt bɛlɛ. Dis gɛt bɔku impɔtant tin dɛn lɛk fɔlik asid ɛn ayɛn we di rayt we.
Risach dɔn sho se mama dɛm we de tek dis vaytamɛn ɔltɛm kin gɛt 45% lɔw risk fɔ gɛt wan sik we dɛn kɔl ``Preeclampsia.'' Prɛeklampsia na wan denja kɔndishɔn we dɛn gɛt bɛlɛ we kin mek dɛn gɛt ay blɔd prɛshɔn ɛn prɔtin na di urine. Na wan big tin we kin mek dɛn bɔn pikin dɛn bifo tɛm.
Bɔt sɔntɛnde dɛn vaytamɛn pils ya kin big smɔl ɛn i nɔ kin izi fɔ swɛla. Ɔ di ayɛn we de insay dɛn kin mek yu bɛlɛ pwɛl ɔ yu kin gɛt kɔnstipɛshɔn. If yu gɛt ɛni kayn prɔblɛm we tan lɛk dis, nɔ shem bɔt am ɛn fɔ tru, tɔk to yu dɔktɔ . I go gi yu ɔda tin we go fayn fɔ yu.
Yu nid fɔ tink bak bɔt di kalori dɛn ɛn di wet we yu go gɛt.
We yu gɛt bɛlɛ, yu nid fɔ gɛt ɔda 300 kalori fɔ wan de.Na jɔs lɛk wan ɔns nɔmɔ i de du. I nɔto big big mɔni. Tink bɔt am, tu big apul dɛn gɛt da kayn kalori de. So we yu gɛt bɛlɛ nɔto tɛm fɔ it di tin dɛn we yu want.
jεnarali dεn kin tek am se i fayn fכ uman we bεlε fכ gεt bitwin 11-16 kilogram (25-35 paund) fכ wet. Dɛn kin advays uman we nɔ gɛt bɛtɛ wet fɔ mek i gɛt mɔ wet smɔl, ɛn dɛn kin advays uman we nɔ gɛt bɔku bɔku bɔdi fɔ gɛt smɔl wet.
Nɔ ɛva tray fɔ lɔs yu wet (diet) we yu gɛt bɛlɛ. Tɔk bɔt ɛnitin we de mɔna yu bɔt yu wet wit yu dɔktɔ ɛn fala in advays.
Tink tu tɛm bɔt wetin yu de drink.
i rili impɔtant fɔ drink lɛk 10 glas wata wan de we yu gɛt bɛlɛ. Wata na di bɛst tin. Bɔt yu kin ad tin dɛn bak lɛk milk ɛn fresh frut jus to dis.
Fɔ tru, yu fɔ stɔp dɛn tin ya.
- Rɔk: If yu drink rɔm we yu gɛt bɛlɛ, dat kin mek di pikin gɛt siriɔs prɔblɛm wit in bɔdi ɛn maynd. No sef lɛvɛl nɔ de fɔ drink rɔm. So, i go fayn fɔ lɛ yu avɔyd fɔ drink rɔm kpatakpata. If yu bin drink rɔm bifo yu kam fɔ no se yu gɛt bɛlɛ, nɔ fred fɔ tɛl yu dɔktɔ.
- Kafinɛ: Kɔfi, ti, ɛn sɔm sɔft drink dɛn gɛt kafinɛ. Pan ɔl we difrɛn pipul dɛn de tink bɔt di tin dɛn we i kin du, i bɛtɛ fɔ lɛ yu nɔ it 1-2 kɔp kɔfi fɔ wan de fɔ sef rizin.
- Drink dɛn we gɛt shuga: Frut drink dɛn we dɛn pak ɛn soda gɛt bɔku shuga ɛn kalori. Dɛn tin ya kin mek yu gɛt mɔ wet we yu nɔ nid. Bifo dat, i bɛtɛ fɔ drink fresh frut jus we dɛn mek na os (we nɔ gɛt bɔku shuga).
Na dis na aw fɔ plan di it dɛn we yu de it ɛvride:
bεlε uman we gεt hεlth wet εn we de du mכdarεt aktif nid lεk 2400 kalori pan de. Di tebul we de dɔŋ ya kin gi yu gud aidia bɔt di kayn ɛn ɔmɔs it dɛn we yu fɔ it fɔ wan de.
| Di kayn it we dɛn kin it | Servins fɔ wan de | Ɛgzampul dɛn |
|---|---|---|
| Sirial dɛn we dɛn kin mek | 8 savis dɛn | Wan slais bran bred, 1/2 kɔp rays/pasta we dɛn dɔn kuk |
| Plant dɛn | 4+ savis dɛn | 2 raw karɔt, 1 kɔp grɛn vɛjitebul |
| Frut | 2-4 savis dɛn | 1 smɔl apul/ɔrɛnj/pich, 1 kɔp bɛri |
| Di it dɛn we dɛn kin mek wit milk | 3 savis dɛn | 240 ml milk ɔ yogɔt, 40 g chiz |
| Mit, fish, eg, nɛt | 2-3 savis dɛn | 60-85 gram mit, fish, ɔ chukchuk we dɛn dɔn kuk |
| Ɔyl ɛn shuga | Na smɔl tin nɔmɔ | Limit as mɔ as yu ebul. |
Mɛsej we dɛn kin kɛr go na os
- Yu it na di bɛst invɛstmɛnt we yu kin mek fɔ yu pikin in wɛlbɔdi tumara bambay, so pe atɛnshɔn pan kwaliti pas kwantiti.
- Fכlik asid, ayכn, kalsiכm, εn DHA na imכtant tin dεm we de insay dis tεm.
- Tek di prɛnatal vaytamɛn pil we yu dɔktɔ gi yu we yu nɔ mis wan de. If i nɔ izi fɔ yu fɔ tek am ɔ if yu gɛt ɛni ɔda tin we nɔ izi fɔ yu, tɛl yu dɔktɔ.
- Stɔp fɔ drink rɔm kpatakpata. Limit fɔ drink tin dɛn we gɛt kafinɛ.
- Tɔk to yu dɔktɔ ɔltɛm bɔt aw yu de it, aw yu de gɛt bɔku bɔku bɔdi, ɔ ɛni ɔda tin we de mɔna yu fɔ gɛt wɛlbɔdi. I go gi yu di bɛst advays.
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