Nu hnute pe tam takte zawhna lian ber pakhat chu, "Ka ei tur hian ka bawnghnute supply a nghawng dawn em?" Chhungte, chhungte leh thiante hnen atangin thurawn kan dawng thin. Ṭhenkhat chuan, "Buhfai ei suh, i pum a ti na ang," an ti a, "Hei hi i ei chuan i bawnghnute supply a pung ang," an ti bawk. Chuvangin, nang pawh hi i tang tlat a, heng zingah hian eng nge dik tak tak tih i hre thei lo em ni? Ngaihtuah buai suh, vawiinah hian nu hnute petu (Breastfeeding Diet) ei leh in chungchang chiang takin kan zir dawn a ni.
I ei leh in hian i hnute a nghawng tak tak em?
A awlsam zawngin, eng thil pawh ei mah la, i taksa hian thilmak a ti a, i naute mamawh tur nutrients chu a siam chhuak fo thin. Nature design mak tak a ni. Chumi awmzia chu i naute hnena bawnghnute tha tak pek tur chuan ei tur bik i ei a ngai lo tihna a ni. Mahse, hei hi a sir dang a awm bawk.
When you eat a balanced, nutritious diet , i hnute tui nutritional value a tipung mai bakah, a pawimawh ber chu, i taksa chu a mamawh chakna leh nutrition a pe a ni Ngaihtuah teh, i taksa hian mi dang nunna atana a mamawh ei tur tling tak a siam chhuak a ni. Chuvangin extra energy a mamawh tih hi a awmzia a awm a ni lawm ni? I hrisel leh chak phawt chuan i naute chu i enkawl tha thei ang.
A bik takin nau hnute pek laiin tui in tam a pawimawh tih hre reng ang che. Ni khatah tui litre 2-3 tal in tum ang che.
Nu hnute composition pawh hi mak tak a ni. Nautein bawnghnute a in tan chuan bawnghnute lo chhuak (foremilk) chu tui a tam zawk. Naute tuihalna a ti reh a ni. Hun engemaw chen kan in hnu chuan bawnghnute lo chhuak (hindmilk) chu a thim zawk a, a thau zawk a, a chaw tha zawk bawk. Naute pum tikhattu leh a thanlenna atana mamawh ei tur petu a ni.
Chuti a nih chuan ei tur atana thil tha ber berte chu engte nge ni?
Naupai lai hian ni khatah calorie 500 vel extra i mamawh a ni. Chu chu chaw tlemte extra ang mai a ni. Mahse heng calorie te hi junk food aiin thil tha tak atanga lak a pawimawh zawk.
A hnuaia table hi han en ila, i ei leh in-ah eng nge i belh tur tih hi han en ila.
| Ei leh in lam chi hrang hrang | Entirna leh pawimawhna |
|---|---|
| Protein tha lo tak tak a awm | Chungte chuan taksaah amino acid pawimawh tak tak a pe a ni. Hengte hi i mamawh chakna pe turin a pawimawh hle. Entirnan: Vawk, sangha, artui, bawnghnute, yogurt, cheese, soy, lentils, leh chickpeas ang chi legumes te. |
| Thlai chi hrang hrang | Hengte hi carbohydrate leh chakna tha ber berte an ni. Entirnan: brown rice, oats, quinoa, whole grain chhang, pasta. |
| Fats hrisel tak tak | Hengte hi naute thluak thanna atan a pawimawh hle. Vitamin E, Omega-3, leh Omega-6 te pawh i hmu bawk. Entirnan: avocado, buhfai, cashew, walnut, artui. |
| Thlai leh thei chi hrang hrang | Ei leh in hrisel eng pawha thil pawimawh tak a ni. Hengte hi Vitamin B1, B2, B6, Vitamin C, potassium, folate, leh fiber te lakchhuahna tha tak a ni. Entirnan: Greens te chu spinach, kale, collard greens, tomato, bell peppers, broccoli, oranges, grapefruit, leh berry te ang chi te hi a ni. |
Hetih hun chhung hian ei tur i tihtlem ngai a awm em?
Naupai lai ang chi dan khauh tak tak thenkhat chu he hun chhung hian tihziaawm a ni. Tunah chuan sangha raw leh sa tui lo ang chi thil hlauhna chu nasa takin a tlahniam thei tawh a ni. Mahse, thil thenkhat chu a tlem berah ei a pawimawh hle .
| Eng nge tihkhawtlai tur | Eng nge hriat tur |
|---|---|
| Caffeine a awm bawk | Coffee, tea leh soda in hi i chawlhsan vek a ngai lo. Mahse ni khatah coffee no 1-2 vel chauh ei khap a tha ber. Mut harsatna emaw, rilru hahdam lo emaw i neih chuan i naute chu a nghawng thei a, a buai thei a, a tap thei bawk. |
| Zu | Vawi khat khat tlemte chu thil lian tham a nih loh laiin, zu in fo leh tam lutuk hian i naute mutnaah harsatna a thlen thei a, a rihna a tipung a, a than chhoh danah harsatna a thlen thei a ni. Zu tlem i in a nih chuan naute chaw pek hnu darkar hnih tal nghah a tha ber. |
| Mercury tamna sangha | Hei hi pumpelh tur a ni ngei ang . Mercury hi naute nervous system tichhe thei thil a ni. Entirnan: Nga lian tak tak, shark, swordfish, leh tuna te. Nga te tak te king mackerel, king mackerel, leh herring te hi ei a him. |
Nausen tana \ha lo ei tur a awm em?
I naute hian i ei tur thil pakhatah allergy a nei hi a tlem hle. Mahse, a châng chuan, bawnghnute aṭanga siam (bawnghnute, cheese, yogurt), soy, buhfai, a nih loh leh artui ang chi thil i ei a, i naute chu vun hring, eczema, luak chhuak, ril\am, emaw, tap lutuk emaw a neih chuan, i naute hian chu chaw chu a allergy a neih vang pawh a ni thei.
Hetiang thil hi i rinhlelh chuan a tha ber chu i pediatrician emaw, chhungkaw doctor emaw nen inbiakna neih hi a ni. Thurawn dik tak an pe ang che.
Vitamin additional ei a ngai em?
Naute neih hnuah vitamin leh mineral tlakchhamna hi a awm fo thin. Chuvangin a chang chuan vitamin (supplement) tam zawk ei hian i nutritional level a tha reng thei a ni.
- Multivitamins: Nu tam tak chuan nau an pai hnuah vitamin tlakchhamna an nei thin. Nitin multivitamin ei hian i ei leh in atanga i nutrition i hmuh chu a tipung ang.
- Vitamin B-12: Vegan/vegetarian emaw, thing leh mau hmanga ei leh in emaw i nih chuan vitamin B-12 i tlachham mai thei. He vitamin hi ran chaw, sangha, sa, leh artuiah te a awm tam ber. Chutiang a nih chuan B-complex emaw B-12 supplement emaw ei i ngaihtuah mai thei.
- Vitamin D chu: 1.1.Vitamin D hi i immune system leh ruh hriselna atan a pawimawh hle. Vitamin D tlakchhamna hi nu hnute pe thin zingah a awm fo thin. Nau neih hnua lungngaihna a tipung thei bawk .
A pawimawh ber: American Academy of Pediatrics chuan naute chu an pian atanga thla 12 an tlin thlengin nitin vitamin D 400 IU (International Units) ei tur a ni. Zirchianna thenkhatah chuan nuin nitin vitamin D supplement a ei chuan chu zat chu a naute hnenah hnute hnute hmangin a kai thei tih an hmuchhuak.
Mahse, heng vitamin zinga pakhat tal i tan hmain doctor nen inbiakna neih hmasak phawt la, a tih ang chauhvin ei hmasa phawt ang che.
Take-Home Thuchah a ni
- I taksa hian i naute tan hnute tha ber a siam a, mahse ei leh in tha tak ei hian nang leh i naute chu hrisel taka awm turin a pui ang .
- Ni khatah calorie 500 vel extra i mamawh a ni. Tin, tui tam tak in hi a pawimawh hle bawk.
- Protein, whole grains, thau hrisel, thlai leh thei chi hrang hrang ei tur inthlau tak ei rawh.
- Caffeine leh zu tih tlem. Sangha lian tak tak, mercury tamna ei loh tur.
- I naute hian ei tur pakhatah allergy a nei nia i rinhlelh chuan doctor thurawn la nghal rawh.
- Vitamin supplement eng pawh i ei tan hmain i doctor nen inbiakna neih hmasak phawt ang che.
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