Nu i nih dawn tih thuthang nen chuan hlimna, beiseina leh thil hriat duhna tlemtein i khat a ni mai thei. 'Tunah chuan mi pahnih tan ka ei ta a ni lawm ni?', 'Eng nge ka ei ang?', 'Eng nge ka pumpelh ang?' Hetiang zawhna tam tak rilruah a lo lang hi thil pangngai tak a ni. Dik tak chuan hmeichhe nunah ei leh in lama hun pawimawh ber chu naupai leh nau hnute pek lai a ni . Chuvangin vawiinah hian naute hrisel, fing tak khawvela rawn hruai luh theihna tura i ei leh in a pawimawh zia te, dik taka tih dan tur te i sawi dawn nia.
‘Pahnih chaw ei’ tih hi eng nge a awmzia tak?
Mi tam tak chuan ‘pahnih tan chaw ei’ tih hian chaw i ei zat a let hnih a tihpunna a kawk niin an ngai. Mahse chu chu ngaihdan dik lo a ni. Hetah hian a pawimawh ber chu a zat ni lovin, ei tur quality a ni. Chaw tha tak tak i ei hian nausen pum chhunga naute thanlenna a nghawng nghal vek a ni.
Tunlai damdawi lam zirchiannaah chuan nu naupai laia a ei leh in hian a pian hnua a naute hriselna (entir nan, thau lutuk, zunthlum, thinlung natna) pawh a nghawng thei tih hmuhchhuah a ni. Hei hi `(Epigenetics)` an ti a. A awlsam zawngin sawi ila, i ei leh in tha hi i naute hnena thilpek i pek theih hlu ber a ni.
Heng nutrients te hi lo hloh suh!
While all nutrients are important during pregnancy , kan fimkhur bik a ngai a, a chhan chu naute thanlenna atana pawimawh tak an nih vang a ni.
| Essential nutrient a ni | Engvângin nge chu chu a pawimawh? |
|---|---|
| Folic Acid hmanga siam a ni | Hei hi naupai thla hmasa a\angin a pawimawh hle. A chhan chu naute thluak leh ruhro (spinal cord) hmasawnna atan a pawimawh em em a ni. Folic acid tlakchhamna hian naute neural tube chhiatna, ``Spina Bifida'' ang chi te a ti tlem a ni. Hei hi i doctor-in vitamin a pek che ah hian a tel a ni. Tin, i ei leh inah folic acid dah tel ei tur chi hrang hrang, buhfai, chhang, buhfai, leh pasta te pawh dah tel bawk ang che. |
| Thir | Naupai lai hian i taksain iron a mamawh chu a pangngai aiin 50% velin a pung a ni. Iron hi thisenah oxygen phurtu hemoglobin siam nan a pawimawh hle. Iron i tlakchham chuan i chau hle thei a, i chau hle bawk. Tin, iron tlakchhamna nasa tak hian nau piang rihna a ti hniam thei a, naute chu a pian tirh lamah iron tlakchhamna a thlen thei bawk. |
| Calcium a ni | Calcium hi i naute ruh leh ha thanna atan a pawimawh hle. I ei leh in atanga calcium i hmuh tlem chuan i naute hian i ruh atanga a mamawh calcium chu a la chhuak ang. Hei hian i ruhte a tichak lo thei a, nakin lawkah osteoporosis ang chi natna i vei theihna a tipung thei bawk. |
| DHA (Docosahexaenoic Acid) hmanga siam a ni. | Hei hi omega-3 fatty acid a ni a, naute thluak leh mit hmuhna atana pawimawh tak a ni. Hengte hi salmon ang chi sanghaah te hmuh tur a awm. Mahse, sangha lian tak tak, shark, tilefish, leh king mackerel te ei loh tur. Methylmercury ang chi metal rit tak tak an pai thei a, chu chuan naute nervous system a tichhe thei a ni. Salmon leh egg DHA dah tel hi a him. DHA supplement i mamawh leh mamawh loh doctor zawt rawh. |
Nau neih hmaa vitamin hman dan tur i zir dawn teh ang
I doctor chuan naupai laia ei tur prenatal vitamin bik a pe ang che. Hei hian eitur pawimawh tam tak, folic acid leh iron te chu a tlem berah a pai a ni.
Research atanga a lan dan chuan he vitamin ei fo thin nu te hian ``Preeclampsia'' an tih hi 45% in an nei tlem zawk a ni.Preeclampsia hi naupai laiin thisen sang leh zun chhunga protein awm thin a ni. Nau piang hmasa ber a ni.
Mahse a chang chuan heng vitamin pill te hi a lian deuh thei a, ei pawh a harsa thei bawk. A nih loh leh an chhunga iron awm hian pum a ti na thei a, a ti na thei bawk. Chutiang harsatna i neih chuan zak suh la, i doctor nen inbia ngei ang che . I duhthlan tur dang a pe ang che.
Calorie leh weight gain chungchang pawh i ngaihtuah a ngai bawk.
Naupai lai hian ni khatah calorie 300 vel i mamawh belh a ni.Ounce khat vel chauh a ni. A tam lutuk lo. Ngaihtuah teh, apple lian pahnih hian chutiang khawpa calorie an nei a. Chuvangin naupai hi i thinlung duh zawnga ei hun a ni lo.
Hmeichhe naupai tan chuan kilogram 11-16 (pound 25-35) inkar a rihna hi hriselna atana tha anga ngaih a ni. Hmeichhia thau lo chu tlem tal tipung turin an fuih thei a, hmeichhe thau lutuk chu thau tlem zawk turin an fuih thei bawk.
Naupai lai hian taksa rihna (diet) tihtlem tum ngai suh. I taksa rihna chungchanga i ngaihtuahna i neih apiang chu i doctor nen sawiho la, a thurawn zawm rawh.
I in tur chu vawi hnih ngaihtuah teh.
Naupai lai hian ni khatah tui glass 10 vel in a pawimawh hle. Tui hi a tha ber. Mahse hei hi bawnghnute leh thei thar tui ang chi thil te pawh i dah tel thei bawk.
Hengte hi titawp ngei ang.
- Zu: Naupai laia zu in hian naute taksa leh rilru lama piansualna nasa tak a thlen thei a ni. Zu level him tak a awm lo. Chuvangin zu in loh vek a tha. Nau i pai tih i hriat hmaa zu i in a nih chuan i doctor hrilh hreh suh.
- Caffeine: Coffee, tea leh soft drink thenkhatah hian caffeine a awm a. A nghawng dan chungchangah ngaihdan hrang hrang awm mahse, himna tur atan ni khatah coffee in tur hi cup 1-2 vel chauh ei khap a tha ber.
- Sugary drinks: Thei in tur packaged leh soda te hian sugar leh calorie a pai tam hle. Chungte chuan a tul lovah taksa rihna a tipung thei a ni. Chu ai chuan in lama siam thei tui thar (sugar tlem zawk) in a tha zawk.
Nitin chaw ei tur ruahman dan tur chu hetiang hi a ni:
Hmeichhe naupai, taksa rihna hrisel leh active tawk lo chuan ni khatah calorie 2400 vel a mamawh a ni. A hnuaia table hian ni khata ei tur chi hrang hrang leh ei tur zat a hriat chian theih phah a ni.
| Chaw chi hrang hrang | Ni khatah ei tur a awm | Entirnan |
|---|---|---|
| Cereals te pawh a awm | 8 ei tur a ni | Bran chhang slice khat, buhfai/pasta siam cup 1/2 |
| Thlaihnah | 4+ ei tur a ni | Carrot raw 2, thlai hring cup 1 |
| Thei | 2-4 vel a ni | Apple/orange/peaches te tak te 1, berry cup 1 |
| Bawnghnute atanga siam chaw | 3 ei tur a ni | Bawnghnute emaw yogurt emaw 240 ml, cheese 40 g |
| Sa, sangha, artui, nut | 2-3 vel a ni | Sa, sangha emaw, vawk emaw chhum gram 60-85 vel a ni |
| Oil leh sugar te | Tlem hle mai | A theih ang angin tihtlem rawh. |
Take-Home Thuchah a ni
- I nutrition hi i naute hmalam hun hriselna atana investment tha ber a ni a, chuvangin quantity aiin quality lam ngaihtuah zawk rawh.
- Hemi hun chhung hian folic acid, iron, calcium, leh DHA te hi ei tur pawimawh tak tak an ni.
- I doctor-in prenatal vitamin a pek che chu ni khat pawh tlai lovin ei rawh. I ei harsat emaw, harsatna dang i neih chuan doctor hnenah hrilh la.
- Zu in hi bansan vek rawh. Caffeine awmna in tur hi tihtlem rawh.
- I ei leh in chungchang, i taksa rihna tihpun emaw, hriselna lama harsatna dang emaw chungchangah i doctor nen sawiho fo ang che. Thurawn tha ber ber a pe ang che.
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