Naute i beisei em? Naupai laia ei leh in chungchangah hengte hi i zir dawn teh ang! (Naupai laia ei leh in) .

Tunlai hian i chhungte tan member thar i beisei a nih chuan a hmasa berah chuan lawmthu kan sawi e! He hun hi a bik tak a ni. Chuvangin, he hun bik chhung hian i pum chhunga i fate hriselna ang bawkin i hriselna pawh i enkawl tha hle a ngai a ni. Chung zingah chuan ei leh in hi a pawimawh hle. Mi tam tak chuan naupai lai hian mi pahnih ei a ngai niin an ngai. Mahse a pawimawh tak chu ei tam ni lovin, ei leh in tha tha tak tak ei hi a ni. Vawiin hian chu chu sawi ila, a tha em?

Naupai lai hian ei tam tur em ni? Engzat nge i ei tur?

Kan nu leh pi te hian, "Tunah chuan mi pahnih ei kan mamawh a ni," an ti fo thin. Chu chu thudik engemaw zat a awm a, mahse kan ngaihtuah angin ei tur kan mamawh lo. Naute pakhat i phur a nih chuan ni khatah calorie 340 atanga 450 vel chauh i mamawh a ni. Mahse naupai tirh lamah ni lovin, a hnu lama naute a lo thang chak lai hian.

Ngaihtuah teh, hetiang calorie hi chutiang khawpa lian chu a ni lo. Zing lamah cereal no khat leh bawnghnute glass khat in chuan chutiang zat chu a pe nghal vat ang. A pawimawh ber chu heng extra calorie i ei hi i naute thanlenna leh thluak thanlenna atana puitu tur eitur tha tak tak atanga lo chhuak a ni. Calorie hrui hring chauh hi a tangkai lo.

Hetih lai hian eng nutrients pawimawh ber berte nge ni?

Ei leh in hrisel takah chuan protein, carbohydrates, thau, vitamin, mineral leh tui tam tak a tel tur a ni. Doctor nen inbia a, i tana tha tur ei tur ruahmanna siam a tha ber, mi zawng zawng mamawh a inang lo thei a ni.

Mahse a tlangpuiin he hun chhung hian mi zawng zawng tana pawimawh nutrient tlemte a awm.

Folic acid chu eng nge ni? Engvangin nge a pawimawh?

Naute neih i ngaihtuah tirh atang khan folic acid an tih nutrient chungchang hi i hre tawh ngei ang. B vitamin a ni. Naute lo pian tirh lama awm thei neural tube defects , spina bifida ang chi te ven nan a pui thin. Chuvangin naupai hma leh naupai kar hmasa berah folic acid ei tlem a pawimawh hle.

Folate hi a pianphungah chuan hnah hring (a bik takin dark green), nut, lentils, chickpeas, leh green beans-ah te a awm a. Mahse doctor-te chuan hmeichhia naupai tum leh an naupai chhung zawng (a bik takin ni 28 hmasa berah) folic acid pill ei turin an rawt tlangpui. Chuvangin, he thu hi i doctor zawh hi a tha em?

Calcium a thatna

Kan ruh leh ha nghet taka awm reng turin calcium hi a pawimawh zia kan hria. LehCalcium hian circulatory system , muscular system, leh nervous system te pawh a thawk tha thei hle bawk. Bawnghnute leh bawnghnute atanga siam ei te hi calcium awmna tha ber a ni.

Mi thenkhat chuan bawnghnute an in hian pum lamah harsatna an nei a, chu chu lactose intolerance an ti a ni. A nih loh leh, dairy i duh loh chuan i doctor hnenah calcium supplement chungchang zawt la. Calcium hi sangha te tak te, a hnah nei (e.g., halibut, sardines), tofu, broccoli, spinach, leh calcium-fortified fruit drinks leh foods-ah te pawh a awm bawk.

Vegetarian/vegan i ni em?

Doctor-te chuan naupai laiin vegan diet thar tan hi an rawt lo tlangpui. Mahse, vegetarian emaw vegan diet i zawm tawh chuan fimkhur takin i zawm chhunzawm thei ang. Mahse, i doctor hnenah i hriattir ngei tur a ni.

Nga, sa, vawk, chubakah bawnghnute, cheese, leh artui ei lovin i mamawh ei tur tha tak tak hmuh chu a harsa deuh thei. Protein extra i mamawh mai thei a, vitamin B12 leh vitamin D supplement i ei a ngai mai thei bawk.

Eng nutrient pawimawh dang nge awm?

Heng nutrients bakah hian iron (sa, dark green vegetables, leh nuts-a awm), iodine (seafood, egg, leh dairy-a awm), leh choline (sa, egg, leh nuts-a awm) te pawh he hun chhung hian an pawimawh hle. A châng chuan kan ei leh in ringawt a\ang hian heng zawng zawng hi kan ei zo vek a harsa \hin. Chuvangin doctor-te chuan nitin nau neih hmaa vitamin bik ei tur an rawt fo thin.

"I ei zawng zawng hian i naute hriselna hriselnaah nghawng a nei tih hre reng ang che. Chuvangin ei leh in inthlau leh tha tak ei hi a pawimawh em em a ni."

Chaw ei duhna neih hi thil pangngai a ni em?

Naupai lai hian ei leh in duhna neih hi a awm fo thin. Kan nute chuan "ei leh in duhna" an ti thin. Mi ṭhenkhat chuan chocolate, chaw rimtui , thei, a nih loh leh thlamuanna ei tûr pawh an duh hle. Mahse mi ṭhenkhat chuan ei tur ni lo, leilung emaw, cornmeal emaw ang chite pawh an duh mai thei bawk. Hei hi pica an ti a .

Chaw ni lo thil ei hi nang leh i naute tan a hlauhawm hle. Thil mak tak tak i duh ve bawk a nih chuan zak suh la, i doctor hnenah hrilh rawh.

Chutiang a nih loh chuan chaw tha, hrisel tak tak i duh chuan chu duhna chu i thunun a ngai lo. A tam zawkah chuan heng duhna te hi i naupai atanga thla 3 vel ah a reh thin.

Naupai lai hian eng ei leh in nge i pumpelh ngei tur?

Chaw tha, chaw tha ei bakah hian he hun chhung hian ei leh in loh tur thil a awm bawk. Chutiang pawh chu fimkhur a pawimawh hle.

• Zu : Naupai lai hian zu in hi a tha lo tak zet a ni. Tlemte pawh hi a him anga ngaih a ni lo. Chuvangin zu lakah hian inthiarfihlim vek rawh.
• Vitamins leh Herbal Products: Doctor rawn hmasa lovin vitamin leh herbal product engmah ei loh tur a ni. Thil \henkhat chu nausen piang lai tan chuan a pawi thei hle.
• Caffeine: Caffeine (coffee, tea, soft drinks thenkhat) lakah a theih ang anga inthiarfihlim a tha. Mahse doctor tam zawk chuan ni khata coffee emaw tea emaw cup hnih emaw (6-8 ounces) in hian i naute tan harsatna lian tham a thlen lo ang an ti. Mahse, caffeine ei tam lutuk hian nau pai leh harsatna dang a thlen theihna a tipung thei a ni . Chuvangin i in tur kha tihtlem la, a nih loh leh decaffeinated drinks ah switch rawh.
• Ei leh in atanga natna: Listeriosis leh Toxoplasmosis ang natna te hian naute nunna a tichhe thei a, hriselna lama harsatna emaw, nau pai emaw a thlen thei a ni. Chuvangin,
• Sa, sangha, a nih loh leh artui hmin loh chu ei suh .
• Unpasteurized milk leh dairy products (cheese chi thenkhat) ei loh tur.
• Thlai leh thei chi hrang hrang ei hmain uluk takin silfai thin ang che.
• Chaw chhum tawh chu chemte emaw, cutting board emaw hmangin sa raw khawih suh.

Chutiang ei leh in tur risky tak tak chu i hriat lohvin i ei tawh a nih chuan tunah hian ngaihtuah lutuk suh. Hun dang zawng chu pumpelh rawh. Ringhlelna lian tak i neih chuan i doctor nen inbia ang che.

Sangha ei hi a tha em? Eng ang sangha nge i ei tur?

Nga leh sangha hi naupai laiin i eitur ah hian a hrisel hle a, a chhan chu omega-3 fatty acids a awm avangin . Tin, protein an pai tam a, saturated fat an nei tlem bawk.

Mahse, sangha chi ṭhenkhatah chuan mercury a tam hle a ni . Entirnan, shark, swordfish, king mackerel, tilefish, orange roughy, leh bigeye tuna te hi a ni. He mercury hian nausen pum chhunga thluak thanna a tichhe thei a ni.

Chuvangin tuifinriat thil i ei chuan sangha leh hnim chi hrang hrang thlang rawh. Tin, kar khatah ounces 12 (gram 340 vel) chauh i ei tur kha tihtlem bawk ang che. Chu chu serving hnih vel a ni. Mercury tlem leh ei atana him sangha thenkhat chu hetiang hi a ni:

• Catfish a ni
• Pollock chuan a rawn ti a
• Clams a ni
• Tilapia a ni
• Sangha chi khat
• Kaikuang

Canned tuna chu engtin nge ni ang? Hemi chungchangah hian ngaihdan hrang hrang a awm a. Report thenkhat chuan canned tuna hian a hmaa ngaihtuah aiin mercury a pai tam zawk thei niin an sawi a, chuvangin naupai lai emaw, nau pai tum lai emaw hian canned tuna ei kha tihtlem a tha ber.

I thiante emaw, i chhungte emaw chuan lui emaw, lui emawa sangha man an ei chuan chaw vawi khat chauh ei khap la, chu kar chhung chuan sangha dang ei loh tur a ni. A chhan chu chu sangha chhungah chuan mercury engzat nge awm tih kan hre lo.

Nga ei chungchanga zawhna dang i neih chuan i doctor nen inbia ang che.

Bloating, pum na, leh nausea ang chi thil atan eng nge i tih thin?

Naupai lai hian hetiang ang harsatna tenau te hi a awm fo thin. Ngaihtuah buai suh, an tih theih tur thil a awm.

Constipation tihdamna tur solutions

Constipation hi nau neih hmaa vitamin-a iron awm vang leh thil dang vang a ni thei. Chuvangin i naupai hma aiin fiber tamna ei tur tam zawk ei tum ang che. Ni khatah fiber gram 20-30 vel ei tum ang che. Fiber source tha ber berte chu:

• Thlai leh thlai thar te
• Bran chhang, cereal, muffin te pawh a awm

Fiber tablet, in tur emaw, fiber tamna thil dang emaw i hman hmain doctor zawt hmasa phawt ang che. I doctor-in a tih loh chuan laxatives hmang suh. Castor oil ang chi thil te pawh hi a tha lo hle a, taksain nutrient a lakluh theihna a ti tlem thei a ni.

Constipation hi harsatna a nih chuan i doctor chuan stool softener a pe thei ang. Fiber i ei tam poh leh tui tam tak in ngei ngei tur a ni, chuti lo chuan constipation a na zual thei.

Constipation laka invenna tha ber pakhat chu exercise lak hi a ni. Chaw ei inkarah nitin tui tam tak in thin ang che. Hei hian stool a ti nem a, digestive system kaltlangin awlsam zawkin a kal theih nan a pui bawk. A châng chuan tea lum, soup, a nih loh leh broth in pawhin a ṭanpui thei bawk. Tin, thei hring (dried fruits) pawh i kutah dah la.

I pum chhunga gas tihziaawm nan eng nge i tih?

Hmeichhe naupai thenkhat chuan broccoli, spinach, cauliflower leh fried foods te an ei hnuah thinlung na leh puak an nei thin. Chutiang chu i chungah a lo thleng a nih chuan heng ei tur te hi pumpelh la, ei leh in inthlau tak ruahman rawh. Carbonated drinks hian mi thenkhat tan gas leh bloating a thlen thei bawk. Mahse midang tan chuan chaw ei khamna (digestive system) a ti thlamuang niin an sawi. Chuvangin i inhmeh tur chu thlang rawh.

Nausea tihziaawmna

Zing natna hi zing lamah a awm fo thin a, mahse nitin engtik lai pawhin a awm thei. I rilru a hah fo chuan nitin ei tur te tak te, bland, thau tlem (e.g., toast, crackers) ei thin ang che. Mi thenkhat chuan ginger awmna ei leh in ei hian hahdamna an hmu thin. Nausea tanpui nan heng thilte hi han ti ve teh:

• I prenatal vitamin kha pum ruak ah ei suh la, zanah leh mut hmain chaw ei rualin ei thin ang che.
• Zing i thawh chuan i thawh hmain chawhmeh tlemte (e.g. cracker) ei hmasa phawt ang che.
• Chewable hard candy chu suck rawh.

A tawi zawngin, hriat reng tur thil (Take-Home Message) .

Okay, chuvangin kan sawiho tawh hian i tan awmzia a nei hle ka beisei. A awlsam zawngin, naupai laiin i ei leh in enkawl hi nang leh i naute tan a pawimawh hle.

• Ei tam lutuk lam a ni lo va, eitur tha tak tak ei dan tur dik tak a ni.
• Folic acid, calcium, leh iron ang chi nutrient pawimawh tak tak te hi dawng ngei ang che . A tul chuan supplement ei chungchang hi doctor nen sawiho rawh.
• Zu, chaw tui lo, leh mercury tamna sangha ang chi thilte chu pumpelh vek rawh .
• Caffeine hi tihtlem rawh.
• I pum na emaw, rilru hah emaw ang chi harsatna tenau i neih chuan hlauthawng suh la , a tul angin hma la rawh.
• I doctor nen inbia fo la, i tana tha ber tur thurawn la rawh.

Naupai hrisel, hlim tak leh naute hrisel tak nei turin thinlung takin duhsakna kan hlan a che u!

` Naupai laia ei leh in, naupai chaw, naupai laia chaw ei tur, folic acid, naupai laia calcium, naupai laia ei loh tur, Pregnancy Nutrition Sinhala