Ng’oggyeeko essanyu ly’owulira ng’okizudde nti osuubira omwana , ebibuuzo bingi nga, ‘Kati ndye ki?’, ‘Kiki kye nsaanidde okwewala okulya?’. mpozzi kijja mu birowoozo byo. Ekyo kya bulijjo nnyo. Kubanga emmere gy’olya ekosa butereevu enkula n’obulamu bw’omwana omuto mu lubuto lwo. Kino kiseera kya njawulo nnyo mu bulamu bwo. Kale leero, ka twogere ku ngeri gy’osaanidde okuteekateekamu emmere yo mu kiseera kino, ne by’osaanidde okumanya ddala.
Baby's due date (EDD)
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Lwaki emmere ennungi kikulu ng’oli lubuto?
Mu ngeri ennyangu, tokoma ku kulya ggwe kennyini, naye n’omwana wo olidde. Obwongo bw’omwana wo, amagumba, ebitundu by’omubiri, n’ebintu bino byonna byetaaga okufuna ebiriisa ebituufu okukula obulungi. Kirungi okulya kalori nga 300 olunaku okusinga bwe wali nga tonnafuna lubuto. (Ku balongo, ekyo kiba kalori nga 600 olunaku.) Naye kalori zino zirina okuva mu mmere erimu ebiriisa, so si mmere etali nnungi.
Obulwadde bw’oku makya buyinza okukaluubiriza okulya mu myezi egisooka, naye kikulu okugezaako okulya emmere ennungi nga bwe kisoboka n’okumira vitamiini omusawo gy’akulagira nga tonnazaala .
Ebintu by’olina okwongera ku mmere yo
Mu kiseera kino, bw’otolya mmere ya kika kimu, naye ng’olya emmere ey’enjawulo , osobola okufuna kumpi ebiriisa byonna ggwe n’omwana wo bye mwetaaga. Katutunuulire ekipande kino wansi tulabe by’osaanidde okwongera ku mmere yo n’emigaso gye bikuwa.
| Ekika ky’emmere y’emmere | Lwaki kikulu? | Zino ze mmere |
|---|---|---|
| Ebirungo ebizimba omubiri | Kikulu nnyo mu nkula y’obutoffaali bw’omwana wo, ebitundu by’omubiri n’ebitundu by’omubiri. Era kiyamba omubiri gwo okukola omusaayi. | Ennyama etaliimu masavu mangi, enkoko, ebyennyanja, amagi, amata, yogati, entangawuuzi, entangawuuzi, ebinyeebwa ebibisi, ebiva mu soya. |
| Kalisiyamu | Kikulu nnyo okuzimba amagumba n’amannyo amagumu eri omwana wo. Era kikulu okukuuma amaanyi g’amagumba go. | Amata, kkeeki, yogati, ebyennyanja ebitono ebiriko ebisusunku (salayo), enva endiirwa eza kiragala (spinach, gotu kola), amanda. |
| Okugolola | Ayamba okukola hemoglobin, atambuza omukka gwa oxygen mu musaayi. Kiziyiza obutaba na kyuma (anemia) n’okukendeeza ku bukoowu. | Ennyama emmyufu (ente), enkoko, ebyennyanja, sipinaki, soya, entangawuuzi, emmere ey’empeke erimu ekyuma. |
| Folate / Asidi w’ekikuta) . | Kikulu nnyo okuziyiza obuzibu mu kuzaalibwa (neural tube defects) obuyinza okubaawo mu bwongo bw’omwana n’omugongo. | Enva endiirwa eza kiragala enzirugavu (sipinaki), ebinyeebwa, entangawuuzi, emicungwa, emigaati n’emmere ey’empeke nga mulimu asidi wa folic. |
| Fiber | Ayamba okuziyiza okuziyira, ekitera okubeerawo ng’oli lubuto. | Empeke enzijuvu (omuceere ogwa kitaka, oats), ebibala, enva endiirwa, entangawuuzi. |
| Vitamiini C | Kyanguyiza omubiri okunyiga ekyuma ekiva mu mmere y’ebimera. Kitumbula abaserikale b’omubiri. | Emicungwa, grapefruit, situloberi, amapaapaali, broccoli, entungo, ennyaanya. |
Jjukira nti nga bwe kiri ku biriisa bino byonna, kirungi okwogera n’omusawo wo ku bungi bw’olina. Ajja kukuwa amagezi agakusaanira.
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Emmere ezimu ziyinza okuba ez’obulabe gy’oli n’omwana wo mu kiseera kino, n’olwekyo kikulu okuzeewala ddala.
| By’olina okwewala | Ensonga |
|---|---|
| Omwenge | Kiyinza okutaataaganya okukula kw’omwana, okuzaala obulemu, n’okumuviirako omugejjo omutono ng’azaalibwa. Mukomye ddala. |
| Ebyennyanja ebirimu ekirungo kya mercury ekingi | Ebyennyanja ebinene nga shark, tilefish, ne king mackerel bibaamu mercury mungi, ekiyinza okwonoona obusimu bw’omwana. |
| Ennyama embisi oba ezitafumbiddwa bulungi, ebyennyanja n’amagi | Waliwo obulabe bw’okukwatibwa obuwuka (e.g. Salmonella, Listeria). Weewale ebintu nga sushi n’ebisusunku ebibisi. |
| Amata ne kkeeki ezitali za pasteurized | Cheese ennyogovu nga feta ne Brie zisobola okubaamu obuwuka bwa Listeria singa tezifuuse pasteurized. Kebera ku lupapula era gula ezo zokka eziwandiikiddwaako nti "pasteurized." |
| Okunywa caffeine ekisusse | Tomira miligiraamu ezisukka mu 200-300 buli lunaku (ekyo kiba kikopo kya kaawa 1-2 ekya bulijjo). Jjukira nti caayi ne chocolate nabyo birimu caffeine. |
Okola ki ng’omubiri gwo tegunyuma?
Kya bulijjo okufuna obuzibu obumu ng’oli lubuto. Wano waliwo amagezi agayinza okukuyamba okuyita mu kiseera ekyo.
Okuziyira n’okusiiyibwa (Obulwadde bw’oku makya) .
Lya ekintu ekikalu, nga cracker oba slice of bread , nga tonnava ku kitanda ku makya. Tolya mmere nnene olunaku lwonna, lya emmere entonotono eziwerako . Emmere erimu amafuta, ebirungo n’ebisiike si birungi gy’oli mu kiseera kino.
Obuteeyabya
Kino kizibu eri abantu bangi. Nywa amazzi mangi .(egiraasi 8-10 olunaku). Lya nnyo emmere erimu ebiwuziwuzi (ebibala, enva endiirwa, omuceere ogwa kitaka). Dduyiro nakyo kiyamba nnyo. Yogerako n’omusawo wo ku nsonga eno ofune amagezi.
Okulumwa omutima
Lya emmere entonotono eziwerako mu kifo ky’okulya emmere ennene. Abantu abamu bafuna obuweerero bwe banywa egiraasi y’amata nga tebannalya. Kendeeza ku mmere erimu ebirungo, amafuta n’ebyokunywa ebiyitibwa citrus (enniimu, emicungwa).
Okwegomba okufuna embuto
Kya bulijjo okwegomba emmere ezimu ng’oli lubuto. Kasita kiba nga kirimu ebiriisa, si kibi okulya mu kigero.
Kyokka oluusi oyinza okuwulira ng’oyagala okulya ebintu ebitali bya mmere. Okugeza ebintu ng’obucaafu, evvu, emiggo gya ssoka, ne ice cubes. Embeera eno tugiyita Pica . Kino kiyinza okubaawo ng’omubiri gubulwa ekiriisa ng’ekyuma. Bw’oba olina obwagazi buno, ebintu ebyo tobirya. Kiba kya bulabe nnyo eri ggwe ne omwana wo. Ekyo bwe kibaawo, kakasa nti otegeeza omusawo wo.
Okukola endya okusobola okugejja ng'oli lubuto si kirungi . Ggwe n’omwana wo mwembi mulina okufuna emmere gye beetaaga okusobola okubeera abalamu obulungi. N’olwekyo mu kifo ky’okweraliikirira omugejjo, essira lisse ku kulya emmere ennungi .
Obubaka Obutwala Awaka
- Olw’okuba buli ky’olya kikosa enkula y’omwana wo, bulijjo fuba okulya emmere ennungi era erimu ebiriisa .
- Weewale ddala emmere ey’obulabe ng’omwenge, ennyama n’ebyennyanja ebibisi, n’amata agatali malongooseemu .
- Tobuukangako vitamiini z'omusawo z'akulagidde nga tonnazaala .
- Bw’oba owulira obuzibu bwonna mu mubiri gwo (okuziyira, okuziyira), yogerako n’omusawo wo.
- Bw’ofuna obwagazi bw’ebintu ebitali bya mmere (pica), kiyinza okuba eky’akabi ennyo. Kale laba omusawo mu bwangu.
- Totya kwogera na musawo wo ku bibuuzo byonna oba ebikweraliikiriza by’oyinza okuba nabyo mu kiseera kino. Kye kintu ekisinga obulungi ky’osobola okukolera ggwe n’omwana wo.
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