Naute i neih hma khan heng thilte hi i lo ngaihtuah tawh em? (Naupai hmaa Checklist) 1.1.

I kawppui nen hian naute neih i ngaihtuah em? Nunnaah thutlukna lian tak a ni a, mahse mawhphurhna lian tak a ni bawk. Mahse naute i neih hmain chu mikhual te tak te tan chuan i taksa chu a hrisel leh inbuatsaih thei ang bera awm reng a pawimawh. Hei hi ‘preconception care’ kan ti a ni. Thing hrisel tak atana leilung buatsaih ang maiin han ngaihtuah teh. Chuvangin, vawiinah hian naute i neih hmaa i tih ngei ngei tur thil thenkhat i sawi dawn nia .

1. Doctor hmu hmasa phawt ang che.

I ngaihtuah mai thei, "Aw, naute i neih hnuah doctor i pan a ngai dawn a, chuti a nih chuan tunah engvangin nge?" Mahse a takah chuan doctor hmuh hmasak a pawimawh hle. Naute i lo nei tawh a nih pawhin tun ṭumah pawh hian Doctor rawn pan a tha. A chhan chu hriselna lama harsatna i neih apiang (zunthlum emaw, thisen sang emaw) hian i naupai lai a nghawng thei a ni. Chuvangin, nang leh i naute tan chuan control hmasak phawt chu a him zawk hle.

Doctor chuan nang leh i kawppui hnenah medical history kimchang tak a zawt ang che. In zingah hian in naupai lai tichhe thei damdawi lam harsatna i nei lo tih hriat chian nan test thenkhat a ti thei bawk.

Tin, i chhungkaw genetic history a zirin i doctor chuan thalassemia emaw sickle cell anemia emaw ang chi natna test neih a rawt thei bawk.

2. I ha leh i hmui pawh enkawl tha rawh.

Hei hi i ngaihtuah ngai lo mai thei, mahse hmui hriselna hrisel leh naupai hrisel inzawmna lian tak a awm. Gum natna hian nau piang hma leh nau rit hniam theihna a tipung thei a ni. Chuvangin, i hmui hriselna chungchangah harsatna i neih theih nan tunah hian dentist pan a tha ber.

3. Meizial zu leh zu lakah inthiarfihlim vek tur a ni.

Naupai laia meizuk leh zu in hi a tha lo tak zet tih i hria ngei ang. Heng thilte hian naute thanlenna a tibuai a, a hnu lamah naute tan hriselna lama harsatna a thlen thei a ni.

Mahse a pawimawh ber chu naupai hma pawhin heng tih dan atang hian inthiarfihlim hi a ni . Meizial leh zu in hian naupai theihna a ti tlem thei a, nau pai theihna a tipung bawk. Heng thil tih dante hi bansan tura tanpuina i mamawh chuan i doctor nen sawiho rawh.

4. Caffeine hman hi kan tihtlem tur em ni?

Ni khata coffee cup hnih aia tam (caffeine milligram 250 vel) in hian naupai a ti harsa thei a, nau pai theihna a tipung thei bawk Hei hian coffee chauh ni lovin, tea, soda thenkhat leh chocolate-a awm caffeine te pawh a huam tel bawk.

Tuna caffeine tihtlem hian hlawkna dang a nei leh a, chu chu naupai kar tir lama harsatna leh caffeine duhna lo awm thinte hi i hmachhawn a ngai dawn lo.

5. Chaw ei tur chu fing takin thlang rawh

Sawi tawh ang khan tunah hian naute lo kal tur tan boruak tha ber kan siam mek a ni. Chuvangin, hei hi junk food, nutrition nei lo atanga inthiarfihlim hun tha ber a ni. Nitin i ei tur ah thei, thlai, legumes, whole grains, leh lean protein te telh thin ang che.

Naupai hmaa ei leh in tha tak ei hian naupai laiin gestational diabetes ang chi natna laka a humhim thei bawk.

6. Folic acid ei ngei ngei tur a ni.

Hei hi i tih ngei ngei tur a ni. Folic acid hi B vitamin a ni. A pianphungah chuan hnah hring (leafy greens)-ah a awm a. Naute thluak leh ruhroa piansualna lian tham (neural tube chhiatna ang chi) venna atan folic acid hi a pawimawh hle tih hmuhchhuah a ni.

7. A tul lova taksa rihna tihtlem

I thau lutuk chuan naupai laiin harsatna i neih theihna a tipung a, chu chu gestational diabetes leh thisen sang (preeclampsia) te hi a ni.

Naupai hi a tlangpuiin taksa rihna tihtlem hun tha a ni lo. Chuvângin, i taksa rihna tihtlem i duh chuan, chutianga tih hun ṭha ber chu i naupai hmain a ni .

8. Damdawi i ei lai doctor hnenah hrilh rawh.

Hei pawh hi a pawimawh hle. Damdawi i ei zawng zawng chu i doctor hnenah hrilh rawh. Chu chu prescription, over-the-counter damdawi, vitamin, supplement, leh Ayurvedic emaw Sinhala damdawi thlengin a awm tihna a ni. Chung zinga ṭhenkhat chuan naute a nghawng thei a ni.

9. Tuipui thil ei tlem.

Naupai laiin mercury tamna sangha ei hi a tha lo tih i hre tawh mai thei. Mahse mercury hian i taksa atanga a chhuah theih nan kum khat vel a la ngai thei a, chuvangin hei hi hriat hmasak a tha.

Kar khatah vawi hnih sangha ei hi a tha hle a, mahse sangha lian zawk tuna, king mackerel, leh shark te hian mercury level an nei sang zawk. Chu ai chuan sangha te zawk sardines, herring, leh halibut te chu i eitur ah telh la.

10. Exercise tih tan rawh.

Exercise hian taksa rihna hrisel tak i neih theih nan a pui mai bakah nau neihna atana i mamawh chakna leh fitness i neih theih nan a pui bawk. Chuvangin, i duhzawng exercise (kea kal emaw yoga emaw ang chi) chu tunah hian tan rawh.

11. He inthlak danglamna lian tak atan hian rilru lamah inbuatsaih rawh.

Naupang chu malsawmna a ni. Tin, i nunah engkim a tidanglam vek bawk. I hnathawh atanga i sum leh pai enkawl dan thlengin, i kawppui nena in inzawmna thlengin a nghawng vek a ni. Heng zawng zawng hi sawi lawk a, ruahmanna siam a, rilru lama inbuatsaih hian hmalam panna zinkawng mawi tak chu a ti awlsam hle ang.