Naupai laia i ei tur leh ei loh tur (Pregnancy Nutrition) .

He hun hi i dam chhunga hun duhawm ber a ni. I pum chhunga naute tan chuan engkim dik taka tih vek a ngai niin i hria mai thei. Zawhna lian tak i neih theih pakhat chu, ‘Eng nge ka ei ang? Eng nge ka pumpelh ang?’ a ti a. Ngaihtuah buai suh, vawiinah hian nang leh i naute hrisel taka awm theihna tura ei leh in tha ber ber kan sawi dawn a ni. Naupai laiin i ei leh in chungchanga zawhna i neih chuan i doctor nen inbiakna neih hreh ngai suh .

Naupai laiin ei leh in hrisel neih tumna

Naupai laiin i naute thanlenna leh thanlenna atan ei leh in tha hi a pawimawh hle. A awlsam zawngin, i naupai hma aiin ni khatah calorie 300 velin i mamawh tam zawk a ni . Twins i phur a nih chuan hei hi ni khatah calorie 600 vel zetin a tam thei a ni.

Thla hmasa lamah chuan riltam leh luak (`Morning Sickness`) vangin hetiang hian ei a harsa deuh mai thei. Mahse, a theih ang anga ei leh in inthlau tak ei tum rualin, i doctor-in a pek `prenatal vitamins` (naupai laia vitamin mamawh) te ei a pawimawh hle bawk.

A hnuaia table hi han en ila, ni khata ei tur chi hrang hrang leh ei tur zat te chu i en ang u.

Nang leh i naute tana ei tur pawimawh tak tak

Naupai lai hian nutrient thenkhat mamawhna a sang zawk. Chu chu a hranin han thlir ila.

Fiber a ni

Fiber tamna ei tur hian constipation a veng thei a , chu chu mi tam takin naupai laiin an tawk thin . Whole-grain bread, bran rice, oats, beans, pasta, bakah thei leh thlai atanga fiber i hmu thei bawk. I ei leh in atanga fiber lak chhuah a tha ber. Mahse chu chu a tawk lo a nih chuan fiber supplement ei chungchang hi doctor nen sawiho rawh.

Protein a awm a

Naupai lai hian i thisen volume a pung a, i naute tan pawh thisen i siam a ngai bawk. Chumi atan chuan protein hi a pawimawh hle. A bik takin taksain awlsam taka a lakluh protein , sa sen thau lo, vawk, leh sangha te. Bean, peas, lentils, egg whites, leh tofu ang chi thil atang pawhin protein i hmu thei bawk.

Fats hrisel tak tak

Nang leh i naute pahnih hian hrisel taka awm theih nan thau tlem kan mamawh a ni. Mahse a pawimawh ber chu thau hrisel, unsaturated fats thlan hi a ni . Chûng zînga entîrna ṭha tak chu olive hriak, thlai hriak, avocado, leh nut te hi a ni.

Vitamin leh mineral pawimawh tak tak te

Hemi hun chhung hian vitamin leh mineral mamawhna a sang hle. Doctor-in nau neih hmaa vitamin a pek bakah hian hengte hi ei leh in atanga lak a pawimawh bawk.

Naupai laiin i pumpelh ngei ngei tur thil

I naute himna atan he hun chhung hian ei tur thenkhat chu khap kim vek emaw, nasa taka khap a ngai mai thei.

• Zu: Bansan vek rawh. Zu in hian nau piang hmasa te, rilru lama harsatna te, nau piangsual te, nau piang rihna hniam te a thlen thei a ni.
• Caffeine : Ni khatah 300 mg chauh ei tur a ni. Coffee no pangngaiah hian caffeine 150 mg vel a awm a, tea no khatah hian 80 mg vel a awm bawk. Chocolate, a bikin dark chocolate hian caffeine a pai bawk.
• Mercury tamna sangha: Tuipui chhunga sangha lian tak tak, shark, swordfish, leh king mackerel te ei loh tur. Chung zinga mercury tamna chuan naute nervous system a tichhe thei a ni.
• Unpasteurized soft cheese: Feta, brie, leh blue-veined cheese ang chi cheese te hi ei loh tur. Hengte hian naupai laia natna hrik kai hlauhawm tak Listeria an tih hi a pai thei a ni. Hard cheese cream cheese ang chi hi a him.
• Sa leh sangha raw emaw, a tui lo emaw: Sa raw, sa tui lo, leh shellfish raw, sushi ang chi ei loh tur. Hengte hian bacteria leh parasite tha lo tak tak a keng tel thei a ni.

Hei hi ni harsa tak tak ei leh in tur buatsaih dan a ni

Naupai lai hian nausea, constipation, heartburn te hi a awm fo thin. Heng tips te hian he hun chhung hian i ei leh in i enkawl tha thei ang.

• Nausea leh vomiting (Morning Sickness): Zingkar khum atanga i thawh hmain crackers emaw dry toast ang chi thil ei thin ang che. Nilengin chaw te te ei la, vawi khata chaw lian ei ai chuan. Chaw hriak, fried, spicy leh greasy ei loh tur.
• Constipation atan: Thlai leh thei fiber tamna ei tam rawh. Ni khatah tui glass 6-8 tal in thin tur a ni.
• Lung natna tan: Chaw lian ei ai chuan chaw tenau engemaw zat ei thin ang che. Mi thenkhat chuan chaw ei hmaa bawnghnute glass khat in hian hahdamna an hmu thin. Spicy, acidic drinks, leh caffeine te chu tihtlem rawh.

Vegetarian nu tan thurawn bik

Vegetarian i nih chuan naupai vang mai maia i ei leh in thlak danglam a ngai lo. Mahse, nang leh i naute hian protein, iron, calcium, leh vitamin B12 te ang chi nutrients tling tak i neih theih nan i ei leh in siamrem a pawimawh hle. I eitur ah hian bean, lentils, chickpeas, tofu, nuts, leh green vegetables te tam zawk telh la. Hemi chungchang hi doctor nen inbia la, a tul chuan nutritionist te thurawn la la a tha ber.

Naupai duhna leh Pica

Naupai lai hian ei tur thenkhat ei duhna neih hi thil pangngai a ni. A nutritious a nih chhung chuan a tlem berah ei pawh a pawi lo.