Tunah chuan i naupai tawp ber, third trimester i thleng tawh a ni. Nausen pian hma chu hun tlem a la awm. Hemi hun chhung hian i pum chhunga naute chu a thang chak hle a, a thau chho zel bawk. Thil mak tam tak a thleng mek a, chu chu a mit a meng a, a nail a sei a, a sam a sei bawk. Chuvangin, heng zawng zawng chakna pe tur hian he hun hi i ei tur chungchangah fimkhur lehzual a ngai hun a ni.
Nang leh i naute pahnih hian eng nutrient nge in mamawh?
Hemi hun chhung hian ei leh in inthlau tak neih a pawimawh. Chumi awmzia chu i ei leh inah hian thei, thlai, protein, whole grains, thau hrisel, leh low-fat dairy products te a tel tur a ni tihna a ni. A awlsam zawngin, hei hi he hun chhunga nang leh i naute mamawh tur nutrients te, leh ei tur tha ber ber te hmuh theihna tur kawng tha tak a ni.
| Nutrient chi hrang hrang | Engvangin nge a pawimawh? | Hengte hi ei tur tlanglawn tak a ni. |
|---|---|---|
| Vitamin A hi a awm a | Naute ruh, vun leh mit hmuhna a tipung a ni. Hei hi a pawimawh hle a, a chhan chu he hun chhung hian naute mit a inhawng reng a ni. | Carrot, sweet potato, spinach, bawnghnute atanga siam, sangha, papaya, mango te a awm bawk. |
| Vitamin C a ni | Taksain iron a lakluh theih nan a pui thin. Naute ha, hmui leh ruh te a tichak a ni. I immune system tan pawh a tha hle bawk. | Orange, grapefruit, strawberry, kiwi, tomato, broccoli, bell peppers (fish chili) te a awm bawk. |
| Vitamin B6 a ni | Naute thluak than chhoh nan leh thisen sen (red blood cells) siam chhuahna atan a pawimawh hle. | Parts te chu banana, vawk, bawnghnute, sangha, alu, peas, etc. te hi a ni. |
| Vitamin B12 a ni | Nervous system a tichak. Thisen sen (red blood cells) siam chhuahnaah a pui thin. Hei hi vegetarian te tan chuan a tlakchham mai thei. | Nga, sa, bawnghnute, artui. (Vegetarian a nih chuan doctor zawt la, supplement ei rawh). |
| Vitamin D a ni | Taksain calcium a lakluh theih nan a pui a, chu chuan nang leh i naute ruh leh ha a tichak a ni. | Nga hriak nei, salmon, egg yolks, cheese te. Zing ni chhuahnaah pawh a tha. |
| Calcium a ni | Hemi hun chhung hian naute ruhte chu a chak tan a, chumi atan chuan calcium hi a pawimawh hle. | Bawnghnute, yogurt, cheese, broccoli, kale, spinach, sauerkraut te pawh a awm bawk. |
| Choline a ni | Naute thluak leh ruhro (spinal cord) te a lo thanglian tha turin a pui thin. | Egg, sa, sangha, bawnghnute, soy, peanut, potato. |
| Thir | Iron hi thisen sen (red blood cells) siam nan a pawimawh hle a, chu chuan naute tan oxygen a pe a ni. Hemi hun chhung hian nu tam tak chu thir tlakchhamna an nei thin. | Sa sen thau tlem, vawk, tuifinriat thil, spinach, lentils, chickpeas, peas. |
| Folate / Folic Acid hmanga siam a ni | Naute thluak leh ruhroa awm thei neural tube defects (birth defects) lakah a venghim. | Leafy greens (a bik takin dark green te), peanuts, oranges, beans, peas te. |
| Omega-3 thau acids a awm bawk | Naute thluak hrisel taka thanlenna atan a pawimawh hle. | Nga chi hrang hrang salmon leh trout, flaxseed, walnuts, leh chia chi te hi a ni. |
| Protein a awm a | I naute taksa peng zawng zawng thanlenna atan protein hi a mamawh a ni. Nang leh i naute tan thisen siam nan a pui bawk. | Sa, sangha, artui, bawnghnute atanga siam, lentils, chickpeas, soy, nut. |
Omega-3 i hmuh theih nan sangha i ei hmain vawi hnih ngaihtuah hmasa phawt ang che
Omega-3s hmuh theih dan tha ber pakhat chu sangha ei hi a ni. Mahse thil pakhat hriat reng tur a awm. Sa te te, salmon leh light tuna te hi ei a tha a, kar khatah 8-12 ounces (225-340 grams) thleng a ni. Mahse sangha lian zawk albacore/white tuna, tilefish, leh shark te hi kar khatah ounces 6 (gram 170) chauh tihtlem tur a ni. Heng sangha lian zawkte hian mercury, heavy metal an nei tam thei hle. A tam lutuk chuan i naute thluak leh nervous system hmasawnna a nghawng thei a ni.
Thau leh hriak pawh a mamawh a ni.
"Oil i ei tur a ni lo" ti mah la, naupai lai hian thau hrisel hi a pawimawh hle. An chakna an pe che a, i naute taksa peng leh nausen (placenta) te a lo thanglian theih nan an pui bawk.
Oil "tha" kan sawi a ni tih hre reng ang che. Deep-fried chaw ni lo.
Thil thau tha tak tak i hmu thei a, chu chu:
- Avocado (A VOC ados) tih a ni.
- Olive leh olive hriak te
- Nuts te chu walnut, cashew, leh almond te hi a ni
Thlai chu theihnghilh suh.
Constipation hi hmeichhe naupai tam tak tan chuan harsatna awm fo a ni. Hei hi hmachhawn dan tha ber chu i eitur ah whole grains te dah tel a ni a, chu chu fiber tamna a ni. Hengte hian chakna a pe bawk ang che.
- Brown rice a ni
- Oats a ni
- Corn, barley te pawh a awm
- Whole- grain chhangphut
Ni khatah engzat nge i ei tur?
A vaiin nu pakhatin a kum thumna a nih laiin ni khatah calorie 450 vel a mamawh belh a ni. Mahse, hei hi i san zawng, i rihna leh i activity level ang chi thil a zirin a danglam thei.
A pawimawh ber chu i doctor nen i tana calorie dik tak, i taksa rihna tihpun dan tur leh i mamawh ei leh in tur chungchang te sawipui ngei ngei tur a ni.
A châng chuan, i chaw ei ringawt pawh hian i mamawh nutrients a pe thei lo mai thei. Chutiang hunah chuan i doctor chuan nau neih hmaa vitamin i hman tur bik, i tan bik siam a rawt thei ang. Chuvangin, i duh ang tih ai chuan doctor thurawn zawm a tha zawk.
Take-Home Thuchah a ni
- Naupai thla 3 hnuhnung ber hi i naute thanlenna a sang ber lai a ni a, chuvangin i ei leh in lamah fimkhur hle ang che.
- Vitamin, iron, calcium, protein, leh omega-3 te ang chi ei leh in inthlau tak ei rawh.
- Nilengin tui tam tak in thin ang che. I taksa chu tui tlakchham tir suh.
- Ringhlelna i neih chuan i doctor emaw chhungkaw health worker emaw hnenah i ei tur leh i ei tur zat zawt la.
- He hun hi hlim tak leh hahdam takin hmang rawh. He khawvelah hian naute hrisel, thlum tak rawn hruai luh theihna chakna i hmu ang che!
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