Maajabu ya Mimba - The Tarlings in Tanzania
Maajabu ya Mimba - The Tarlings in Tanzania
Maajabu ya Mimba - The Tarlings in Tanzania
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
Baadhi <strong>ya</strong> Adha Ambazo ni Kawaida kwa Wajawazito<br />
Adha/Kero Namna <strong>ya</strong> Kuondoa<br />
Kuchefukwa<br />
roho<br />
asubuhi;<br />
kichefuchefu,<br />
na mchefuko<br />
wa tumbo<br />
baadaye<br />
mchana<br />
Kufunga<br />
choo<br />
Kuvimbiwa/<br />
Kujaa Gesi<br />
Kiungulia<br />
Uangalizi wa<br />
Matiti<br />
Kuvimba<br />
Uchovu<br />
Kula kitu chochote mara tu uamkapo. Kula<br />
kidogo mara kwa mara v<strong>ya</strong>kula v<strong>ya</strong> wanga au<br />
matunda au biskuti wakati wa mchana. Epuka<br />
kukaa na njaa.<br />
Kula v<strong>ya</strong>kula vyenye nyuz<strong>in</strong>yuzi, v<strong>ya</strong>kula v<strong>ya</strong><br />
nafaka, matunda mabichi na mbogamboga na<br />
v<strong>ya</strong>kula v<strong>ya</strong> jamii <strong>ya</strong> kunde (maharage na<br />
nyegere). Kunywa angalau bilauri (au<br />
vikombe) saba hadi v<strong>in</strong>ane v<strong>ya</strong> majimaji<br />
(usihesabu kahawa au chai) kila siku. Fan<strong>ya</strong><br />
mazoezi kiasi kila siku.<br />
Jaribu kujilegeza, hasa wakati wa kula<br />
chakula, usile chakula kwa pupa. Kula milo<br />
sita kidogo kidogo kwa siku. Epuka “v<strong>ya</strong>kula<br />
v<strong>in</strong>avyotengeneza gesi” kama vile maharage,<br />
kabichi na vitunguu.<br />
Epuka v<strong>ya</strong>kula vilivyokaangwa, vyenye mafuta<br />
mengi, n<strong>ya</strong>ma <strong>ya</strong> mbavu. Usitumie krimu kali,<br />
vileo, soda, kahawa. Jilegeze. Vaa mavazi<br />
<strong>ya</strong>siyobana kiuno. Lala chali.<br />
Vaa sidiria ili kul<strong>in</strong>da matiti, hata wakati<br />
unapolala.<br />
Epuka v<strong>ya</strong>kula vyenye chumvi ny<strong>in</strong>gi, lak<strong>in</strong>i<br />
usiache kuweka chumvi kwenye chakula<br />
chako.<br />
Kula chakula chenye virutubishi v<strong>ya</strong> kutosha.<br />
Pata muda wa kutosha kupumzika, lala<br />
angalau kidogo wakati wa mchana.