Ekimu ku bibuuzo ebinene bamaama bangi abayonsa bye balina kiri nti, "Emmere gye ndya ejja kukosa amata gange?" Tufuna amagezi okuva mu b’omu maka, ab’eŋŋanda n’emikwano. Abamu bagamba nti, "Tolya muceere, kijja kukunyiiza olubuto," era "Bw'olya kino, amata go gajja kweyongera." Kale, naawe osibye era tosobola kuzuula ki ku bino ddala ekituufu? Teweeraliikiriranga, leero tugenda kuyiga ddala ku mmere ya maama ayonsa (Breastfeeding Diet).
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Ddala endya yo ekosa amata go?
Mu ngeri ennyangu, ne bw’olya otya, omubiri gwo gukola ebyewuunyo era gukola ebiriisa omwana wo by’ayagala buli kiseera. Ye dizayini ya kitalo ey’obutonde. Ekyo kitegeeza nti tolina kulya mmere ntongole okusobola okuwa omwana wo mata agalimu ebiriisa. Naye, waliwo oludda olulala ku kino.
Bw’olya emmere ennungi era erimu ebiriisa , tekikoma ku kwongera ku mugaso gw’emmere y’amata go, naye ekisinga obukulu, kiwa omubiri gwo amaanyi n’emmere gye gwetaaga . Lowooza ku kino, omubiri gwo gukola ebiriisa ebijjuvu omuntu omulala bye yeetaaga okusobola okubeerawo. Kale kikola amakulu nti kyetaaga amaanyi ag’enjawulo, nedda? Bw’oba omulamu obulungi era ng’oli wa maanyi, lw’onoosobola okulabirira obulungi omwana wo.
Jjukira nti kikulu nnyo naddala okunywa amazzi amangi ng’oyonsa. Gezaako okunywa waakiri liita z’amazzi 2-3 olunaku.
Ebirungo by’amata g’amabeere nabyo byewuunyisa. Omwana bw’atandika okunywa amata, amata agafuluma (foremilk) gasinga kubaamu mazzi. Kimalawo ennyonta y’omwana. Oluvannyuma lw’okunywa okumala akaseera, amata agafuluma (amata ag’emabega) gaba magonvu, ga masavu ate nga galina ebiriisa bingi. Kye kijjuza olubuto lw’omwana n’okuwa ebiriisa ebyetaagisa okukula.
Kale bintu ki ebisinga obulungi by’oyinza okwongera ku mmere?
Bw’oba oyonsa, weetaaga kalori nga 500 ez’okwongerako olunaku. Ekyo kiringa emmere entonotono ey’enjawulo. Naye kikulu okufuna kalori zino okuva mu kintu ekirimu ebiriisa okusinga emmere etali nnungi.
Ka tulabe emmeeza eno wammanga tulabe by’osaanidde okwongera ku mmere yo.
| Omutendera gw’endya | Ebyokulabirako n’obukulu |
|---|---|
| Ebirungo ebizimba omubiri (Lean Protein). | Bino biwa omubiri amino asidi ezikulu. Bino bikulu nnyo okukuwa amaanyi ge weetaaga. Eby’okulabirako: Enkoko, ebyennyanja, amagi, amata, yogati, kkeeki, soya, entungo, n’ebinyeebwa nga entangawuuzi. |
| Empeke Enzijuvu | Zino ze zisinga okuvaamu ebirungo ebiyitibwa carbohydrates n’amaanyi. Eby’okulabirako: omuceere ogwa kitaka, oats, quinoa, omugaati ogw’empeke, pasta. |
| Amasavu Amalamu | Bino byetaagisa nnyo mu nkula y’obwongo bw’omwana. Ofuna n’ebiriisa nga vitamiini E, Omega-3, ne Omega-6. Okugeza: ovakedo, entangawuuzi, kaawa, walnuts, amagi. |
| Ebibala n’enva endiirwa | Ekitundu ekikulu mu mmere yonna ennungi. Zino zirimu vitamiini B1, B2, B6, vitamiini C, potassium, folate, ne fiber. Eby’okulabirako: Ebimera ebibisi nga sipinaki, kale, collard greens, ennyaanya, bell peppers, broccoli, emicungwa, grapefruit, n’obutunda. |
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Check Availability →Waliwo emmere yonna gy’olina okussa ekkomo mu kiseera kino?
Amateeka agamu amakakali nga mu kiseera ky’olubuto gawummuzibwa mu kiseera kino. Okutya ebintu ng’ebyennyanja ebibisi n’ennyama efumbiddwa obubi kati kusobola okukendeera ku kigero ekinene. Kyokka, kikulu nnyo okulya ebintu ebimu mu kigero .
| Biki by’olina okussa ekkomo | By’olina okumanya |
|---|---|
| Ekirungo kya caffeine | Tolina kulekera ddala kunywa kaawa, caayi ne sooda. Naye kirungi okugikomya ku kaawa 1-2 olunaku. Bw’oba olina obuzibu mu kwebaka oba ng’owulira nga toteredde, kiyinza okukosa omwana wo, n’amuleetera okufuukuuka n’okukaaba. |
| Omwenge | Wadde ng’okunywa omwenge omutono omulundi gumu si nsonga nkulu, okunywa omwenge emirundi mingi ate mu bungi kiyinza okuleeta obuzibu mu tulo, okugejja n’okukula. Kirungi okulinda waakiri essaawa bbiri ng’omaze okuliisa omwana singa onywa omwenge omutono. |
| Ebyennyanja Ebirimu Mercury Omungi | Kino kintu ekisaanye ddala okwewalibwa . Mercury kintu ekiyinza okwonoona obusimu bw’omwana. Eby’okulabirako: Ebyennyanja ebinene nga shark, swordfish, ne tuna. Ebyennyanja ebitonotono nga king mackerel, king mackerel, ne herring tebirina bulabe bwonna okulya. |
Waliwo emmere yonna etali nnungi eri abalongo?
Tekitera kubaawo mwana wo okuba n’allergy ku kintu ky’olya. Naye oluusi, singa olya ekintu ng’amata , kkeeki, yogati), soya, eŋŋaano oba amagi n’omwana wo n’afuna ebizimba ku lususu, eczema, okusiiyibwa, ekiddukano oba okukaaba ennyo, kiyinza okuba nti omwana wo alina allergy ku mmere eyo.
Bw’oba oteebereza ekintu nga kino, ekisinga obulungi kwe kwogera n’omusawo w’abaana oba omusawo w’amaka. Bajja kukuwa amagezi amatuufu.
Kyetaagisa okumira vitamiini endala?
Kitera okubeera n’obutaba na vitamiini ne minerali ng’omaze okuzaala omwana. Kale oluusi okumira vitamiini (supplements) ez’enjawulo kiyinza okuyamba okukuuma ebiriisa byo nga biri mu mbeera nnungi.
- Vitamiini nnyingi: Bamaama bangi bafuna obutaba na vitamiini oluvannyuma lw’okuzaala. Okumira eddagala lya multivitamin buli lunaku kijja kukuyamba okwongera ku mmere gy’ofuna mu mmere yo.
- Vitamin B-12: Bw’oba tolya vegan/vegetarian oba ng’olina emmere eyesigamiziddwa ku bimera, oyinza obutaba na vitamin B-12. Vitamiini eno esinga kusangibwa mu mmere y’ebisolo ng’ebyennyanja, ennyama, n’amagi. Bwe kiba bwe kityo, oyinza okulowooza ku ky’okumira eddagala eriweweeza ku bulwadde bwa B-complex oba B-12.
- Vitamiini D: 100.Vitamiini D yeetaagibwa nnyo eri abaserikale b’omubiri n’obulamu bw’amagumba. Obutabeera na vitamiini D kitera okubeera mu bamaama abayonsa. Era kiyinza okwongera ku bulabe bw'okwennyamira oluvannyuma lw'okuzaala .
Ekisinga obukulu: Ekitongole ky’abaana ekya American Academy of Pediatrics kigamba nti abalongo balina okufuna vitamiini D 400 IU (International Units) buli lunaku okuva lwe bazaalibwa okutuuka ku myezi 12. Okunoonyereza okumu kulaga nti singa maama amira eddagala lya Vitamiini D buli lunaku, omuwendo ogwo gusobola okusiigibwa omwana we ng’ayita mu mata g’amabeere.
Wabula nga tonnatandika ku vitamiini zino zonna, kakasa nti oyogera n’omusawo wo n’ozimira nga bw’olagiddwa.
Obubaka Obutwala Awaka
- Omubiri gwo gukola amata agasinga obulungi eri omwana wo, naye okulya emmere erimu ebiriisa kijja kukuyamba ggwe n’omwana wo okubeera abalamu obulungi .
- Okwetaaga kalori nga 500 ez’okwongerako olunaku. Era kyetaagisa nnyo okunywa amazzi amangi.
- Lya emmere ennungi erimu ebirungo ebizimba omubiri, emmere ey’empeke, amasavu amalungi, enva endiirwa n’ebibala.
- Kkomya ku caffeine n’omwenge. Weewale okulya ebyennyanja ebinene ebirimu ekirungo kya mercury ekingi.
- Bw’oba oteebereza nti omwana wo alina alergy ku mmere emu, genda mangu omusawo amagezi.
- Kakasa nti oyogera n’omusawo wo nga tonnatandika kunywa vitamiini yonna.
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