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Diet

Cuntada

Box of vegetables Cunto kaladuwan oo caafimaad leh ayaa lagula talinayaa uurka oo ay ku jiraan miro badan, khudaar, karbohaydraytyo, borotiin iyo caano. Uma baahnid inaad wax cuntid labo jeer, laakiin waxaad u baahan kartaa inaad yeelato cunno fudud oo caafimaad leh maadaama jirkaagu u shaqeeyo sidii loo taageeri lahaa ilmaha sii koraya. Waxaa jira cuntooyin ay tahay inaad ka fogaato inta uurka la leeyahay maxaa yeelay waxay kaa dhigi karaan inaad caafimaad qabtid ama aad wax u dhinto cunuggaaga. Qaanunka cuntooyinka looga fogaado ayaa is beddeli kara maadaama caddeyn cusub ama cilmi baaris la helo. Haddii aad tahay qof khudrad kaliya cuna waxaa muhiim ah in la cuno cunnooyinka kor u qaadaya heerarkaaga ironka, sida rootiga bunniga ah, digirta iyo khudradda cagaaran. Cunnooyinka caanaha, ama waxyaabaha kale ee caanaha laga sameeyay waa il muhiim ah oo borotiin ah, fiitamiin B12, kaalshiyam iyo zinc.

Cunnooyinka iyo cabitaannada laga fogaado xiliga uurka

Shaaha Moringa, oo ay adeegsadaan dhaqammo kala duwan oo loogu talagalay nadiifinta dhiigga iyo qashin-qubka, waxaa ku jira kiimikooyin khatar ah oo ka imanaya xididka moringa, jilif iyo ubax taas oo ka dhigi karta ilmo galeenka inuu yaraado galo waqti hore (hore). waxyaabaha qaar kujira shaaha chai khatar ayay uyihin caafimaadka cunugga iyo kaagaba dhaga yaraha wuxuu sidookale horseedaa cafimaad darro fara badan marka la iska badiyo. Chamomile waxay kugu sababi kartaa inaad dhiciso. Quinine, oo laga helo biyaha tonic Indian, oo dhaqan ahaan loo isticmaalo daaweynta cramps lugta iyo duumada, waxay sababi kartaa cilado dhalasho. Cabitaannada nafaqada, sida Karibiyaanka iyo feeraha lawska kuma haboona dadka uurka leh. Cabitaanadan waxaa ku jira fiitamiinno iyo macdano xoog leh oo ka badan kara qiimayaasha qaadashada maalinlaha ah ee lagu taliyay. Beerka wuxuu dhaawici karaa indhaha ilmaha aan dhalan oo loo isticmaalo xad-dhaaf waxay u horseedi kartaa dhicis, fool dhicis ah iyo canbaarta daran. Beerka waxaa caado ahaan loo isticmaalaa maraq basbaas. Bariis macaan, oo loo sameeyay sidii saxan dhaqameed dhaqamada qaarkood waxay u horseedi kartaa sonkorow. Suxuunta macaan sida tan waa in laga cunaa dhexdhexaad. Cunto aad ugu badanyahay hilibka cas iyo dufanka buuxa, waxay yareyn kartaa soo-saarka platelet-ka, taasoo horseedaysa xaalad loo yaqaan thrombocytopenia.
khamriga
Foods rich in iron Foods to avoid in pregnancy Healthy eating in pregnancy Eating well in pregnancy Healthy Start vouchers Being overweight in pregnancy and after birth
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Health and wellbeing in pregnancy plan

Caafimaadka iyo samaqabka qorshaha uurka

Pregnant woman in headscarf with hand on her bump U adeegso Caafimaadka iyo samaqabka qorshaha uurka qaybta daryeellada shaqsiyeed iyo qorshayaasha taageerada ee barnaamijkan si ay kaaga caawiso inaad aqoonsato baahiyahaaga shucuureed iyo jir ahaaneed ee uurka. Kala hadal qorshahaaga umulisadaada ama dhaqtarkaaga ballamaha dhalmada ka hor.
Caafimaadka iyo samaqabka qorshaha uurka
Intaa waxaa sii dheer, waxaad ka heli kartaa isku xirka hoose mid caawimaad leh.
Pregnancy and post-birth wellbeing plan
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Self-help

Is-caawin

Pregnant woman in sitting yoga position

Jimicso oo si wanaagsan wax u cun

Dabaasha, socodka, orodka, qoob-ka-ciyaarka, yogada – sii wad inaad ku sameyso uurka. Jimicsigu wuxuu ku siinayaa fursad aad diirada saarto wax ka duwan, waana kuu fiican tahay adiga iyo caafimaadka cunuggaaga. Kororka endorphins, ama kordhinta jimicsiga walaaca, waxay kaa caawin kartaa inaad dareento wanaag oo aad si fiican u seexato. Nafaqada wanaagsan waxay kaa dhigi doontaa caafimaad qab waxayna ka caawin doontaa cunuggaaga inuu koro oo uu horumaro.

Waqti u bixi naftaada maalin kasta

Samee wax aad ku raaxaysato taas adiga uun. Tusaale ahaan:
  • qubeys diiran
  • u qabooji muusikada qaar
  • indhahaaga xir
  • si tartiib ah u duug boogtaada sii kordheysa
  • hayso joornaal aad wax ku qorto
Xullo wax kasta oo kaa dhigaya inaad nabad dareento. Sameynta tani waxay sidoo kale ka caawin doontaa maskaxda cunuggaaga inuu horumariyo. Helitaanka inaad ogaato cunuggaaga waxaad ka aqrin kartaa wax badan oo ku saabsan sida dhisidda xiriir aad la leedahay cunuggaaga aan dhalan ay u taageeri karto samaqabka.
Inaad ogaato cunuggaaga

Meditation-ka, farsamooyinka neefsashada iyo hypnobirthing-ka

Dumar badan ayaa hela farsamooyinkan keliya kama caawiyaan inay ku nastaan uurka, laakiin waxay kaloo gacan ka geysan karaan maaraynta xanuunka foosha. Weydii umulisadaada fasalada laga heli karo qeybta dhalmada.

La hadal qof aad ku kalsoontahay

Ka hadal sida aad dareemayso. Waxyaabaha ka soo baxa laabta oo aad ka hadasho walwalkaaga adoo adeegsanaya faham iyo saaxiib aamin ah, xubin qoyska ama saaxiib kula shaqeeya ayaa sameyn kara kala duwanaansho.

Weydiiso caawimaad wax ku ool ah qoyska ama asxaabta

Haddii aad la halgameyso inaad ula tacaasho jir ahaan ama shucuur ahaan uurkaaga – xoogaa caawimaad ah hel. Haddii ay tahay shaqo guri, ama wax iibsasho, ama daryeel carruureed (haddii aad leedahay carruur kale), caawimaad weydiiso haddii aad awoodid. Isku day inaadan naftaada daalin oo naso markaad u baahatid. Haddii aadan lahayn xiriir dhow oo taageero ah, kala hadal umulisadaada sida aad dareemayso.
Healthy eating in pregnancy Hypnobirthing  Eating disorders in pregnancy
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Improving your emotional wellbeing in pregnancy

Hagaajinta iyo daryeelka shucuurtaada xilliga uurka

Pregnant woman smiling and holding her bump Waxay u muuqan kartaa in qof kasta oo kale in uu faraxsan yahay oo uu la qabsado, laakiin macnaheedu maahan inay yihiin. Dumar badan ayaa dareemaya hooseyn markay uurka leeyihiin, laakiin haween badan ayaa isku dayi kara oo qarin kara. Waa kuwan talooyin qaarkood oo lagu hagaajinayo wanaaggaaga shucuureed:
Is-caawin Caafimaadka iyo samaqabka qorshaha uurka Marka caawimaad larabo inaad hesho Ka hadalka daaweynta
Net mums support Eating disorders and pregnancy
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Anxiety about childbirth

Welwelka ku saabsan dhalmada

Pregnant woman looking down anxiously at her bump Dumar badan fikirka dhalmada waa walaac-cabbirid qaarna waxay dhihi karaan tani waa jawaab caadi ah oo ku saabsan dhacdo aan la saadaalin karin halkaas oo natiijadu aad muhiim ugu tahay. Si kastaba ha noqotee, haweenka qaar walaac daran oo ku saabsan dhalmada waxay saameyn xun ku yeelan karaan waaya-aragnimadooda uurka iyo dhalashada, xaaladdan waxaa mararka qaarkood loo yaqaanaa tocophobia. Dumar badan ayaa xoogaa cabsi ah ka qaba dhalmada, laakiin waxaad u badan tahay inaad walwal daran qabtid haddii:
  • waxaad soo martay dhibaatooyin badan oo cudurada dumarka ah
  • cabsida dhalmada ayaa ku jirta qoyskaaga waxaadna maqashay sheekooyin cabsi leh oo ku saabsan dhalashada qoyska
  • waxaad ku dhacday cilad walaac
  • waxaad ubaahantahay baahi adag inaad is kontoroosho marwalba
  • waxaad ku dhashay dhalasho hore oo naxdin leh
  • waxaad la kulantay xadgudub galmo adoo yar
  • waxaad la kulantay faraxumeyn ama kufsi
  • waxaad leedahay niyad jab.

Maxaa lagaa rabaa in aad sameyso?

U sheeg umulisadaada ama dhaqtarkaaga cabsidaada, waqti hore ee uurkaaga. Waa inay kuu gudbiyaan xirfadle caafimaad oo loo tababaray inuu taageero haweenka la kulma walaac daran. Cilmi baaristu waxay muujineysaa in cabsida lagu yareyn karo taageero gaar ah oo xagga maskaxda ah iyo shucuureed inta uurka la leeyahay. Waxay sidoo kale ku siin doonaan macluumaad ku saabsan halista iyo faa’iidooyinka noocyada kala duwan ee dhalmada.

Sidee ayaan naftayda u caawin karaa?

Goor hore waxaad ka heli kartaa caawimaad si ka sii fiican:
  • la hadal lammaanahaaga iyo qoyskaaga/asxaabtaada haddii aad dareento raaxo inaad sidaas sameyso
  • ka aqri macluumaadka ilo lagu kalsoonaan karo – ha ku tiirsan macluumaadka boggaga internetka ama baraha internetka
  • isu diyaari inaad booqato qaybta foosha ama xarunta dhalashada si aad u barato deegaanka
  • haddii aad ka walaacsan tahay la tacaalida xanuunka, kala hadal xulashooyinka xanuun baabiiyaha umulisadaada ama dhaqtarkaaga qor qorshe dhalasho oo faahfaahsan iyadoo lala kaashanayo lammaanahaaga dhalashada iyo umulisada.
Waxaad ka faa’iideysan kartaa ka hadalka daaweynta. Umulisadaada, umuliyaha iyo GP-gaaga ayaa kuu gudbin kara ama waad iska soo gudbin kartaa deegaankaaga hagaajinta Helitaanka Daaweynta Maskaxda (IAPT).
Ka hadalka shucuurtaada
Qorshahaaga caafimaad iyo wanaaggaaga
Choosing to have a caesarean
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Your emotional health during your pregnancy

Caafimaadka dareenkaaga inta aad uurka leedahay

Pregnant woman talking to health professional Maaha wax aan caadi ahayn in walaacyada caafimaadka dhimirka ay bilaabaan inta uurka la leeyahay, haddii aad leedahay mid ka mid ah astaamaha hoosta ka hooseeya mar kasta, la hadal umulisadaada ama dhaqtarkaaga sida ugu dhaqsaha badan. Haddii aad caafimaad qabtid waxay diyaarin karaan daaweyn si ay u caawiyaan. Waxa loo fiirsado:
  • Niyad jab ama walwal badan waqtiga, in kabadan laba toddobaad
  • Luminta xiisaha waxyaabaha aad sida caadiga ah jeceshahay
  • Yeelashada weerarada argagaxa
  • Dareemid aan qiimo lahayn ama dambiile ah
  • Luminta rabitaankaaga
  • Yeelashada fikrado aan fiicnayn oo soo laabanaya oo aadan xakamayn karin
  • Helitaanka naftaada ku celcelinta ficil (sida dharka, hubinta, tirinta) si aad u dareento wanaag
  • Helitaanka fikradahaaga oo aad noqotid mid aad u firfircoon oo faraxsan
  • Dareemid inaad ka baqeyso oo aad dhaliso oo aadan rabin inaad la kulanto
  • Fikradaha joogtada ah ee ah inaad tahay hooyo aan ku habboonayn ama aadan ku xirnayn ilmaha
  • Fikradaha ku saabsan is-dhaawac ama is-dilid.
Waa inaad sidoo kale u sheegtaa umulisadaada ama dhaqtarkaaga haddii aad leedahay (ama aad qabtid) cilad cunno, maadaama aad ka faa’iideysan karto taageero dheeri ah si aad ula tacaasho isbedelada jirkaaga adiga oo uur leh iyo wixii ka dambeeya.
Mental wellbeing in pregnancy Mental health support
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Talking about your emotional health

Ka hadlida caafimaadkaaga shucuureed

Two women sitting together talking and smiling Ballamaha kadib, umulisadaada waxay ku weydiin doontaa su’aalo ku saabsan caafimaadkaaga maskaxda iyo jirka si ay u ogaadaan inaad u baahan tahay taageero dheeri ah. Haweeney kasta waxaa la weydiiyaa su’aalahan. Xitaa haddii aadan haysan arin caafimaad maskaxeed oo gaar ah, waa fikrad fiican inaad lahadasho umulisadaada haddii aad dareento walwal ama aad dareento inaad go’doon tahay iyo/ama aad haysan taageero. Umulisadaada ayaa ku weydiin doonta:
  • sida aad dareemayso
  • haddii aad leedahay ama aad walaac ka qabtid caafimaadka maskaxda, sida cudurka laba-cirifoodka, schizophrenia ama cudurka dhimirka, psychosis postpartum psychosis, diiqad daran ama cudur kale oo nafsi ah
  • haddii aad waligaa ku daaweyay khabiir caafimaad maskaxeed oo takhasus leh
  • haddii qof qaraabo ah uu weligiis qabay xanuun maskaxeed oo daran inta uurka la leeyahay ama dhalashada ka dib.
Waa muhiim inaad daacad ka ahaato sida aad dareemeyso. Iyagu kuma xukumi doonaan, waxayna kaa caawin karaan inaad hesho taageero ama daaweyn haddii aad u baahatid. Haddii umulisadaada ay u maleyneyso inaad ubaahantahay taageero dheeri ah kadib markaad lahadasho, waxay kuu gudbin doonaan adeega ugu haboon ee baahiyahaaga sida daaweynta hadalka, umulisada takhasuska leh, adeegyada ku takhasusay dhalmada ama GP-gaaga.

Kooxaha caafimaadka maskaxda ee dhalmada

Kooxaha caafimaadka maskaxda ee dhalmada bulshada waxay taageeraan hooyooyinka la kulma dhibaatooyin caafimaad oo xagga maskaxda ah oo dhexdhexaad ah ama daran. Waxay sidoo kale siiyaan talo ka hor fikirka haweenka qaba dhibaatooyinka caafimaad ee maskaxda ee jira ee qorsheynaya uurka. Waxaa ka shaqeeya xirfadlayaal fara badan waxayna bixiyaan caawimaad diiradda saaraysa qoyska. Kooxahan waxay si dhow ula shaqeeyaan adeegyada hooyonimada, booqdayaasha caafimaadka, daaweynta hadalka, GP-yada, adeegyada kale ee bulshada iyo ururada waaxaha saddexaad.
Mental health in pregnancy
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Your emotional health and wellbeing in pregnancy

Caafimaadkaaga shucuureed iyo samaqabka uurka

Filo cunugga wuxuu noqon karaa waqti farxad iyo raynrayn leh. Si kastaba ha noqotee, sidoo kale waa caadi in haweenka uurka leh ay la kulmaan walaac, niyad jab ama jahwareer shucuureed. In alla inta afartii haween ah ay la kulmaan dhibaatooyin xagga shucuurta ah inta uurka la leeyahay. Tani waxay ku dhici kartaa qof kasta, sahamiso bogagga hoose si aad wax badan uga ogaato caafimaadkaaga shucuurta iyo wanaaggaaga.
Ka hadlida caafimaadkaaga shucuureed Caafimaadkaaga shucuureed inta aad uurka leedahay Welwelka ku saabsan dhalmada
Anxiety and coronavirus Coronavirus and your wellbeing Looking after your mental health during coronavirus outbreak Mental health problems and pregnancy Emotional preparation for families to be Best Beginnings: Out of the blue videos Eating disorders and pregnancy Pregnancy, birth and parenthood afer childhood sexual abuse Birth Companions – supporting pregnant and new mums in prison