Nu hnute pe thinte u, in ei leh in hian in naute a nghawng dan (Maternal Diet & Breastfeeding) - kan hre dawn em?

Nu i nih hunah, a bik takin nau i hnute i pek lai hian i rilruah zawhna tam tak i nei thin. ‘Ka ei hi ka naute tan a tha em?’, ‘Eng nge ka ei ang?’, ‘Eng nge ka pumpelh ang?’ tiin a sawi a. Chutiang thil ngaihtuah chu thil pangngai tak a ni. Chuvangin vawiinah hian i ei leh in thil te leh i naute a nghawng theih dan te i sawi dawn nia. Lungngai suh, i ngaihtuah angin a buaithlak lo!

Nau hnute i pek laiin eng nge i ei tur?

Naute i beisei lai ang bawkin, hnute i pek laiin ei leh in hrisel ei a pawimawh. I naute hian a mamawh tur nutrient zawng zawng chu i taksa atangin a hmu vek tih hre reng ang che. Chuvangin i ei \ha chuan i naute pawhin bawnghnute \ha a hmu ang.

He ‘chaw tha’ hi eng nge ni?

A awlsam zawngin, i chhungah thei thar, thlai, legumes, whole grains (e.g., brown rice, whole grains, oats), protein tamna ei tur (nga, sa, egg, chickpeas, green beans, lentils ang chi), leh calcium tamna ei tur (milk, cheese, yogurt, sangha te tak te, dark green vegetables, leh sesame seeds ang chi) te i dah tel tur a ni ei leh in. I eitur ah hian thlai leh thei chi hrang hrang rainbow khat telh a tha ber. Nitin chaw inang chiah ei ai chuan ei tur chi hrang hrang vawn tum ang che.

Tunah chuan, ‘Engzat nge ka ei ang?’ tiin i ngaihtuah mai thei. A vaiin nu naupai lai hian ni khatah calorie 450 atanga 500 vel a mamawh belh a ni. Chumi awmzia chu i ei dan pangngai aia tlem tal ei a ngai tihna a ni. Mahse hei hian ei tam tur tihna erawh a ni lo. Chutiang extra amount chu ei tur tha tak tak atanga lak chhuah a pawimawh. Entîr nân, ni tin i ei tûrah thei ṭhenkhat, yogurt cup khat, a nih loh leh chawhmeh ṭha tak tak i dah thei a ni.

Tin, nau hnute i pek hian tuihal i nei tam zawk thei bawk . A pangngai hle mai. Chuvangin tui bottle khat chu i bulah dah la. Nilengin tui tam tak in turin inhriat nawn tir thin ang che. Tui glass 8-10 tal in hi i taksa tan a tha hle. A châng chuan i naute pawhin hnute a pek laiin tuihalna a nei ang a, chuvangin chaw pe tura i ṭhut hmain tui glass khat i bulah dah hmasak phawt a finthlak.

Vitamin additional ka ei a ngai em?

I doctor chuan naupai laia naupai hmaa vitamin i ei kha ei chhunzawm zel turin a hrilh fo ang che, a nih loh leh hmeichhia tan bik supplement hmang turin a hrilh fo ang che. Hei hi thil tha tak a ni, a chhan chu i taksain nau hnute i pek laiin nutrients a mamawh tam zawk a, a chang chuan ei leh in atang ringawt pawh i hmu thei lo.

A bik takin nutrient iodine hi ngaihven tur a ni.

Iodine hi naute thluak leh nervous system tihhmasawn nan mineral pawimawh tak a ni. Chuvangin iodine i dawng tlem em tih i hriat chian a ngai a ni.

• Ni khatah iodine microgram 150 awmna supplement ei hi a tha ang. Hemi chungchang hi i doctor nen sawiho rawh. I tana ṭha ber tur chu a rawn rawt ang che.
• Chaw siam laiin iodized chi a awmHman rawh. Sri Lanka-a kan hman tlanglawn chi (salt) hian iodine a pai a, mahse research engemaw zat neih a tha.
• Iodine tamna ei tur – tuifinriat thil, bawnghnute, leh bawnghnute atanga siam te chu i eitur ah te dah la.

Special note: Vegan i nih chuan , emaw, sangha emaw, bawnghnute atanga siam emaw i ei loh chuan, i doctor nen iodine tlakchhamna test chungchang sawipui rawh. Chumi ang chuan a fuih ang che.

Ka naute hian ka ei tur thil pakhatah allergy a nei thei ang em?

Ni e, a chang chuan a thleng thei. I naute chu i ei emaw, i in emaw thil i khawih loh chuan i naute hian allergy emaw, sensitivity emaw a nei a ni thei . Naute zawng zawng tan a inang vek lo a, mahse naute thenkhat chu an sensitive deuh thei. Chuvangin tul lova lungngai suh.

Naute tana harsatna thlen thei ei tur thenkhat:

• Chaw thenkhat, bean, broccoli, cauliflower, cabbage, lentils, emaw bawnghnute atanga siam thil thenkhat te hian naute chu gas ang maia a awm tir thei a, a chaw a ti na a, a tap fo thei a, a luak chhuak thei a, a nih loh leh ‘ colic’ kan tih ang chi te hi a ni thei.
• Tin, naute allergy thlen thei ei tur ber berte chu bawnghnute leh bawnghnute atanga siam, soy, wheat, corn, oats, egg, nuts leh peanuts, fish emaw shellfish te hi a ni.

I naute hian ei tur pakhatah hian thil tha lo tak a nei nia i hriat chuan engtin nge i tih ang?

A hmasa berin hlauthawng suh. Thil tih tur thenkhat chu hetiang hi a ni:

1. Doctor ko nghal rawh. A chipchiar zawng chu hrilh rawh. I naute natna lan chhuah dan leh eng ei tur nge i rinhlelh tih chiang takin sawi rawh.

2. Chaw pakhatin i naute lungngaihna a thlen nia i hriat chuan chu ei leh in emaw chu ni engemaw zat chu cut chhuah tum ang che. Chaw ei tam lutuk chu vawi khatah cut chhuak suh, harsatna thlentu hriat a harsa thei hle.

3. Chaw ei tur journal siam rawh. Chu chu, nilengin i ei leh in zawng zawng, a hun nen ziak vek rawh. Tin, i naute hian a thiltih dan (e.g., tap, luak chhuak, vun natna, bawlhhlawh inthlak danglamna) te pawh ziak bawk ang che. Entirnan, vawiin chawhnu khan cabbage salad nen buhfai i ei a. I naute chu chawhnu lamah a buai deuh tan emaw, gas nei ang maia a tap emaw a nih chuan ziak rawh. Hetianga diary i vawn hian nang leh doctor pawhin awlsam takin i naute hian eng ei tur nge a ei loh tih i hre thei ang.

Pawimawh tak: Hei hi a tlem hle nachungin, i naute hian thawk harsatna, thawk hah, thawk chhuah laiin thawm mak tak tak a siam emaw, hmai hring (e.g., hmui, lei emaw, mit vel emaw a hring), emaw, vunah vun rawng emaw, vun hring emaw a lo awm nghal emaw, i naute chu damdawi in hnai berah hruai emaw, emergency ambulance ko emaw ang che rawngbawlna (e.g., 1990 Suwaseriya) tih a ni. Hei hi nunna atana hlauhawm allergic reaction (anaphylaxis) a ni thei.

Tin, zu hi engtin nge ni ang? Chu chu a la ni reng em?

Hei hi nu tam takin an zawh thin a ni. 'Nu hnute ka pek avangin zu tlem ka in thei lo em ni?'

Dik tak chuan a tha ber chu zu in hi bansan vek hi a ni a, a chhan chu chu chu naute hriselna atan a him ber a ni.

Mahse, i duh chuan a tlem hle a, a tlem berah a chang chuan , special event-a wine glass khat ang chi, chu chu darkar 24 chhunga standard drink pakhat emaw pahnih emaw chauh i in chuan, harsatna lian tak a ni lo vang, mahse i naute i hnute i pek hmain i dawhthei tur a ni.

Engtin nge zu hi bawnghnuteah a luh theih?

Zu i in hian a tlem te chu i thisenah a lut a, i hnute hnute pawh a lut bawk. I bawnghnutea zu awm zat hi i thisena zu awm zat a zirin a innghat a ni.

A tlangpuiin, standard drink pakhat (e.g., beer can te tak te, wine 120 ml vel) i in hnuah, zu hian i taksa leh i hnute a chhuahsan vek theih nan darkar 2 atanga darkar 3 vel a ngai thin. Chumi awmzia chu vawi khat i in chuan i naute chu i bawnghnute i express thar chu darkar 2-3 tal i pe tur a ni lo tihna a ni. In tur pahnih i neih chuan darkar 4-6 vel a ngai ang a, chutiang chuan a kal zel ang. Zu in hmain naute chu hnute i pe thei a, bawnghnute engemaw zat i express thei bawk.

‘Pump and Dump’ tih hi eng nge ni?

A chang chuan zu in tam lutuk i duh chuan thil pakhat i tih theih chu ‘ pump and dump’ tih hi a ni. Hei hian i naute chu hun engemaw chen i pump tawh hnute (i taksa atanga zu a chhuah hma loh chuan) pek chu tihtawp a ngai a ni. Mahse hetianga i tih hma hian thla khat tal i naute hnute pek hi i thiam tawh tur a ni. Tin, hetiang hi tih fo pawh a tha lo. ‘Pump and dump’ hian i thisenah zu a chhuah thuai dawn lo. Zu-a hnute tui chu i naute hnenah a kal dawn lo tihna chauh a ni.

Nau hnute pek lai hian zu in tam lutuk hi thil tha a ni lo. Pump leh dump pawh nise, zu in tam lutuk hian i naute chu hlauhawmah a dah thei a ni. Zu in tam lutuk hian i fimkhur lo thei a, i fimkhur lo thei bawk. Hei hian i naute i enkawl dan leh a mamawh i chhân lêt dân a nghawng thei a ni. Chu mai ni lovin, zu in tam lutuk hian SIDS (Sudden Infant Death Syndrome) vei theihna a tipung thei a ni.Sudden Infant Death Syndrome vei theihna tur risk factor a ni bawk a, chu chu naute mut laiin a thih thut theihna a ni.

Sangha chi thenkhat hi ei tur a la him lo em ni? He mercury thil hi eng nge ni?

Ni e, hei hi fimkhur tur thil a ni. Naupai emaw, naupai lai emaw hian mercury tamna sangha ei loh tur emaw, tihtlem emaw tur a ni.

Engvangin nge mercury hi a hlauhawm em em?

Tuipuia sangha lian (a bik takin sangha lian, dam rei tak, swordfish, shark, king mackerel, leh king mackerel) te hian mercury an nei tam thei hle. Hetiang sangha chi hi i ei chuan i bawnghnute hmangin i naute taksaah mercury a lut thei a ni. Mercury level sang hian i naute thluak leh nervous system lo thang zel chu a tichhe thei a ni. Chuvangin sangha te zawk (e.g., mackerel, sardines), luia sangha, leh tui thianghlim sangha ei hi a him zawk. Tuipui sangha lian tak tak i ei chuan kar khatah vawi khat (gram 100-150 vel) chauh tihtlem a tha ber. Hemi chungchangah hian rinhlelhna i neih chuan i doctor emaw chhungkaw health worker emaw zawt la.

Caffeine awmna thil, coffee leh tea ang chi te chu engtin nge ni ang?

Zu ang bawkin nau hnute pek lai hian caffeine ei tlem hi a tha hle. Caffeine hi coffee leh tea-ah chauh a awm lo va, chocolate, cocoa, soft drink thenkhat, leh natna tidamtu thenkhatah te pawh a awm bawk.

Ni khata coffee no khat emaw pahnih emaw (caffeine milligram 200-300 vel) in hi thil lian tak a ni lo. Chu chu tea no hnih thum vel a ni. Mahse ni khata hetiang zat aia tam caffeine awmna in tur i in chuan i naute rilru put hmang leh mut dan a nghawng thei a ni. I naute chu a harh reng thei a, a buai reng thei a, mut a duh lo thei bawk a, a harh fo thei bawk.

Chuvangin, caffeine awmna ei tur coffee, tea, chocolate, leh soft drink thenkhat i ei hian hei hi ngaihtuah la. Engkim hi a tlem berah ei vek a tha ber.

A tawp berah chuan i hriat reng tur pawimawh ber berte

Okay, chuvangin kan sawi tawh atanga thu pawimawh ber berte kha i hriat nawn tir leh ang u:

• Ei leh in inthlau tak, ei tur tha tak ei rawh. Thei, thlai, thlai, protein, leh calcium te hi theihnghilh suh. Chaw chi hrang hrang rawng hrang hrang telh bawk ang che.
• Ni khatah calorie 450-500 vel extra i mamawh a ni. Calorie empty chauh ni lovin, nutritious takin la rawh.
• Tui tam tak in thin ang che. Ni khatah glass 8-10 tal ei thin ang che. Tui bottle pakhat bulah dah la.
• I doctor-in a rawt vitamin emaw supplement emaw ei thin ang che. A bik takin iodine chungchangah fimkhur rawh .
• I thil ei chu i naute tan a tha lo nia i hriat chuan food journal ziak la, i doctor nen inbia ang che. I naute hian thawk harsa emaw, hmai a na emaw ang chi symptom na tak tak a neih chuan damdawi in pan nghal tur a ni.
• Zu in hi a theih ang anga tihtlem emaw, tihtawp vek emaw.I tih chuan i naute i pek hma darkar tlemte (a tlem berah darkar 2-3 tal) in tlem lutuk leh in tur a ni. Engti kawng pawhin zu in nasa lutuk hi pumpelh rawh!
• Nga lian tak tak mercury tamna ei khap rawh . Sangha te, luia sangha, an tha zawk.
• Caffeine i ei tur hi ni khatah coffee cup 1-2 emaw tea cup 2-3 aia tam emaw ei loh tur a ni .

A tawp berah chuan nu tin leh naute tin hi a danglam vek a ni. Zawhna leh rinhlelhna i neih chuan nangmah ngeiin ngaihtuah tum lo la, i doctor emaw Family Health Midwife emaw zawt zawk rawh. An pui ang che. I thil tih, chu chu hnute pek hi i naute hnena i pek theih thilpek hlu ber a ni! Chuvangin, he zinkawng hi hlimna leh inrintawkna nen kal rawh.

` Nu hnute pek dan, nu ei leh in, nausen hnute petu, naute hriselna, ei leh in lama allergy, zu leh hnute tui, caffeine leh hnute hnute