Things to remember

✔ Eat extra food during pregancy and while breastfeeding.✔ Eat the best foods available, including animal-source

foods, beans, groundnuts, fruits and vegetables.✔ Eat foods that are fortified with vitamins and minerals.✔ Take a multivitain or iron folic acid tablet every day during

and after pregnancy.✔ Do not consume things that can harm your baby, such as

beer, wine, spirits, and tobacco. Limit the amount of tea and coffee you drink.

✔ During pregnancy, attend antenatal care early and often to monitor your weight gain.

✔ Protect yourself and your baby from HIV and other sexually transmitted infections during pregnancy and while you are breastfeeding by practicing safe sex and getting tested regularly. Get tested 6 weeks after delivery and then every 3 months while breastfeeding.

✔ If you are HIV-infected, you need extra food to give you extra energy.

NutritionDuring Pregnancy and Breastfeeding

Ministry of Health and Social Services

Republic of Namibia

Safe Preparation of Food✔ Good hygiene (cleanliness) is important to avoid diarrhoea and other illnesses.✔ Use clean utensils and store foods in a clean place.✔ Cook meat, fish and eggs until they are well done.✔ Wash vegetables, cook immediately for a short time and eat immediately to preserve nutrients.✔ Wash raw fruits and vegetables before eating.✔ Wash your hands with soap and water before preparing foods and after using the toilet and washing baby’s bottom.

Other important tips:✔ Rest more during the last 3 months of pregnancy

and the first months after delivery.

✔ Do not eat too much salt. When using salt, always use iodised salt to help brain development.

✔ Do not eat raw or undercooked meat, fish, eggs or dairy.

✔ Take deworming tablets when prescribed by a health worker to treat worms and help prevent anaemia.

✔ Do not use alcohol, narcotics or tobacco products. Drinking alcohol and smoking during pregnancy can damage your baby.

Talk to a health worker and visit www.RightStart.com.na for more information and videos on feeding your baby.

What do you need to know?

Plan a 4 - Star Meal Pregnant and breastfeeding women need to:✔ Attend antenatal care during

pregnancy, starting as early as possible (before 12 weeks).

✔ Drink fluids whenever you are thirsty.

✔ Avoid taking tea or coffee with meals and limit the amount of coffee you drink during pregnancy.

✔ During your pregnancy, eat 3 meals each day plus one extra small meal or “snack” (food taken in be-tween main meals).

✔ During breastfeeding, eat 3 meals each day plus two extra small meals or “snacks”.

✔ Eat different types of local available foods each day.

✔ No special food is required to produce breast milk.

✔ Adolescent mothers need more food, extra care and more rest.

✔ You need iron or folic acid tablets or multivitamin tablets during pregnancy and for at least 3 months after the baby’s birth.

✔ Take iron tablets with meals to increase absorption.

✔ Iron tablets can have mild side effects, such as stomach ache. Side effects are not harmful and usually go away.

✔ If you have side effects, taking iron tablets in between meals or before going to sleep can help.

✔ Take vitamin A supplements immediately after birth or within 6 weeks after delivery to ensure that your baby receives the vitamin A in your breast milk.

What supplements do you need?

Vitamin A-rich fruits and vegetables such as mango, papaya, passion fruit, oranges, dark-green leaves, carrots, yellow sweet potato and pumpkin and other fruits and vegetables such as banana, pineapple, avocado, watermelon, tomatoes, and cabbage.

Staples: grains such as maize, wheat, rice, millet and sorghum, and roots and tubers such as cassava and potatoes.

Animal-source foods including foods such as meat, chicken, fish, liver and eggs and dairy products.

Legumes such as beans, lentils, peas, groundnuts, and seeds such as sesame.

Oil and fat such as vegetable oil, margarine, animal fat and butter improve the absorption of some vitamins and provide extra energy. Eat in moderation.

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Practice Good Nutrition Eat a Balanced Diet Protect Your Health

Dinge om te onthou✔ Eet ekstra, gesonde voedsel gedurende die swangerskap

en terwyl jy borsvoed.✔ Eet die beste, gesonde kossoorte beskikbaar, insluitende

diere bron voedsel, boontjies, neute, vrugte en groente.✔ Eet kossoorte wat met vitamiene en minerale versterk is.✔ Neem ‘n multi vitamien of yster foline suur tablet elke dag

gedurende en na die swangerskap, om liggaamsweerstand teen siekte op te bou.

✔ Moenie dinge gebruik wat skadelik vir jou baba kan wees nie, soos bier, wyn, spiritus, en tabak. Beperk ook die hoeveelheid koffie en tee wat jy drink.

✔ Woon voorgeboortesorg gedurende die swangerskap vroeg genoeg by, asook gereeld, sodat die gewigstoename gemonitor kan word.

✔ Bekskerm jouself en jou baba teen MIV en ander seksueel oordraagbare infeksies gedurende die swangerskap en terwyl jy borsvoed, deur veilige seks te beoefen, en gereeld vir toetse te gaan. Gaan vir ‘n toets ses weke na geboorte en dan elke drie maande terwyl jy borsvoed.

✔ Indien jy MIV positief is, is daar sekere voedsel wat jou ekstra energie gaan gee.

Voeding gedurende die swangerskap en borsvoeding

Ministry of Health and Social Services

Republic of Namibia

Die veilige voorbereiding van voedsel✔ Goeie higiëne (netheid) is baie

belangrik om diarree en ander siektes te verhoed.

✔ Maak van skoon eetgerei gebruik, en stoor kos op ‘n skoon plek.

✔ Was kossoorte, bv. vleis en vis voordat dit gaar gemaak word.

✔ Kook vleis, vis en eiers tot dit gaar is.

✔ Was groente, kook onmiddellik vir ‘n kort tydjie, en eet onmiddellik om die voedingsstowwe optimaal te benut.

✔ Was rou vrugte en groente voordat dit geëet word.

✔ Was jou hande met seep en water voor die voorbereiding van voedsel, was jou hande nadat jy die toilet gebruik het, en was jou hande nadat jy baba se vuildoek omgeruil het.

Ander belangrike wenke ✔ Rus baie gedurende die laaste drie maande van

swangerskap en die eerste maande na die geboorte.✔ Moenie te veel sout eet nie. Wanneer jy van sout

gebruik maak, maak van jodium bevattende (iodised) sout gebruik, aangesien dit met brein ontwikkelling help.

✔ Moenie rou of ongekookte vleis, vis, eiers of suiwelprodukte eet nie.

✔ Neem ontwurmings tablette wanneer dit deur ‘n gesondheids werker voorgeskryf is, vir die behandeling van wurms en vir die voorkoming van bloedarmoede.

✔ Moenie alkohol, dwelms, of tabak produkte gebruik nie. Die drink van alkohol en gebruik van tabak produkte, soos rook van sigarette gedurende die swangerskap, kan skadelik vir die baba wees.

Gesels met ‘n gesondheidswerker en besoek die webtuiste: www.Rightstart.com.na vir meer inligting en videos oor voeding van

jou baba

Wat moet jy weet?

Beplan ‘n 4 Ster Maaltyd Swanger en borsvoedende vroue moet:✔ Voorgeboorte sorg gedurende

die swangerskap bywoon, en dit so vroeg as moontlik soos by twaalf weke te begin.

✔ Drink vloeistowwe, wanneer jy dors is.

✔ Moenie tee of koffie met maaltye drink nie, en beperk die hoeveelheid koffie wat jy gedurende die swangerskap drink.

✔ Gedurende die swangerskap, moet minstens drie maaltye elke dag plus een ekstra klein ete of peuselhappie (voedsel tussen die hoof etes), geëet word.

✔ Gedurende die borsvoeding, eet drie maaltye elke dag plus twee ekstra klein etes of peuselhappies.

✔ Eet verskillende tipes plaaslike beskikbare voedsel daagliks.

✔ Geen spesiale voedsel word vir die produksie van borsmelk benodig nie.

✔ Adolessente moeders benodig meer voedsel, ekstra sorg en meer rus.

✔ Jy benodig yster of foline suur tablette of multi vitamien tablette gedurende die swangerskap, en vir minstens drie maande na die baba se geboorte.

✔ Neem yster tablette met maaltye om absorbering te verhoog.

✔ Yster tablette kan matige newe effekte het, soos maagpyn en hardlywigheid. Die newe effekte is nie skadelik nie en gaan gewoonlik weg.

✔ Indien daar tog newe effekte is, neem die yster tablette tussen etes of voordat jy gaan slaap.

✔ Neem vitamien A aanvullings onmiddellik na die geboorte of binne ses weke na die geboorte, ter versekering dat jou baba vitamienes in jou borsmelk ontvang.

Watter aanvullings benodig jy?

Vitamien A ryke vrugte en groente soos veselperske (mango), papaja, grenadella, lemoene, donkergroen blare, wortels, patat, pampoen, ander vrugte en groente, soos piesang, pynappel, avokado, waatlemoen, tamaties en kool.

Stapel voedsel: graankosse soos meel, graan, rys, voëlsaad, en sorghum, en wortels en knolle soos cassava (broodwortel) en aartappels.

Dier gebaseerde voedsel insluitend kosse soos vleis, hoender, vis, lewer en eiers en suiwelprodukte.

Peulplante soos boontjies, lensies, ertjies, grondboontjies en sade soos sesame.

Olie en vet soos kook olie, margarine, diere vet, en botter, mag dalk die absorbering van sommige vitamiene, bevorder, en ekstra energie voorsien. Eet dit matig.

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Fokus op Goeie Voeding Eet ‘n gebalanseerde dieet Beskerm Jou Gesondheid

Iinima mbyono wuna okudhimbulukwa✔ Lya iikulya oyindji pethimbo wuli metegelelo naasho

toyamutha.✔ Lya iikulya iiwanawa mbyo yilipo,mwakwatelwa iikulya

yaza miimuna, omakunde, oombundufukwa, iiyimati niikwamboga.

✔ Lya iikulya mbyono yina ooVitamins niikwamongwa. ✔ Shampa wuli metegelelo nenge wamona, keshe siku nwa

eepela dho multivitamin nenge dho iron folic acid.✔ Inonwa iinima mbyono yanika oshiponga kokaana,ngaashi

eeBeer, omavinyu, spirits nomakaya. Ngambeka oompito dhoye dhokuna oTea nokothiwa.

✔ Pethimbo wuli metegelelo inda komathulo kuyele ngoye tokala hotalitha oshiviha shoye.

✔ Sho wuli wetegelelo igamena pamwe nokanona koye koHIV nokomikithi dhilwe dhono hadhi tandele okuza momilalo nopethimbo toyamutha inda momilalo dha gamenwa ngoye tokala nokukonakonwa aluhe. Konakona muule wiiwike 6 shampa wamono okanona nokonima yoomwedhi ndatu pethimbo toyamutha.

✔ Ngele owuna ombuto yoHIV, owa pumbwa okulya iikulya oyindji opo yikupe oonkondo.

Iikulya mbyono wuna okulya pethimbo wuli metegelelo nashi toyamutha

Ministry of Health and Social Services

Republic of Namibia

Elongekidho lyiikulya lyagamenwa✔ Uuyogoki owa simana opo

kukelelwe oshimela nomauvu galwe.

✔ Longitha iikwatelwa ya yela eto pungula iikulya peshala lya yela.

✔ Teleka nawa onyama, oohi nomayi.✔ Kosha iikwamboga, toyi teleke

muule wethimbo eshupi nde toli mbala opo iitungitho yilonge.

✔ Kosha iiyimati niikwamboga manga ino yilya.

✔ Kosha omake goye nomeya nothewa manga ino tameka okulongekidha iikulya nokonima yokulongitha okandjugo nuuna wali toshula okanona.

Omalombwelo gamwe ga simana

✔ Thuwapo olundji pomwedhi ndatu dha shugunina nge wuli metegelelo nomwedhi gotango sha wamono okanona.

✔ Ino longitha omongwa ogundji,uuna togulongitha, longitha ngo gweemuma oshoka otagu kwathele mokukokeka uuliwi.

✔ Inolya onyama inayipya, eeshi, omayi nenge omashini.

✔ Nwa eepela dhokudhipaga uupuka uuna wedhi shangelwa komupangi dhidhipage uupuka nodhikwathele mokukelela Anaemia.

✔ Ino nwa omalovu nokuhila omakaya. Okunwa omalovu nokuhila omakaya pethimbo wuli metegelelo otweehameke okaana.

Popya nomuniilonga guundjolowele nokutalelapo epandja lyawo www.RightStart.com.na. Opo wumone uuyelele owundji nuuVideo

wa nkene wuna okupalutha okanona koye

Oshike wa pumbwa okutseya?

Omalweetho kokulya ga 4-Iikulya mbi tayi kwata lela pepunda

Omukiintu iihumbata nenge tayamitha okwa pumbwa okuninga ngi:✔ Inda komathulo ngele owuli

metegelelo, totameke kuyele sho lyina iiwike 12.

✔ Aluhe uuna wuvite enota nwa sha.

✔ Yanda okunwa oteye nenge oCoffee uuna toli nokutulapo eendjindikila dho coofee ndjo honu pethimbo wuli metegelelo.

✔ Pethimbo wuli metegelelo lya lutatu mesiku,ngoye tokala ngaa toli uukosha uushona manga inothika pethimbo ndono opo wuna okulya lela.

✔ Pethimbo toyamutha lya lutatu,ngoye tokala ngaa holi uukulya wumwepo wagwedhwapo.

✔ Lya oaludhi giikulya yayoloka esiku keshe.

✔ Kapena iikulya yowina mbyono tayi pumbwa okweeta omashini.

✔ Oomeme mba aashona otaya pumbwa okulya iikulya oyindji, esiloshimpwiyu nokuvulukwa okundji.

✔ Pethimbo wuli metegelelo kala tonu eepela dho iron nenge folic acid neepela dho vitamin nangele wamono okanona dhinwa uule woomwedhi ndatu.

✔ Uuna tonu eepela dho iron dhinwa ndee toli.✔ Eepela dho Iron ohadi kala dhina oshilanduli

oshishosha ngaashi okweehama mepunda, oshilanduli shono inashi nika oshiponga nohashi yi mbala.

✔ Ngele eepela dho iron odhina oshilanduli kungweye dhinwa manga inolya nenge manga inokakotha, shika otashi kukwathele.

✔ Nwa eepela dho Vitamin A konima ngele wamono okanona nenge muule wiiwike 6 konima yokumona okanona wushilipaleke kutya okaana koye oka mona oVitamin Amomashini gokontulo.

Iitungitho yinipo tayi pumbwa komukiintu eli metegelelo

Iiyimati yina oVitamin C niikwamboga ngaashi mango, papaya, passion fruit, orange, uunawamundesha, enyangwa niiyimati yilwe niikwamboga ngaashi omaBanana, Pineapple, Avocado, watermelon, omatama nomboga yuushimba.

Yondjundo: Iikwayemuma ngaashi epungu, iilya, olushi,iilyalyaka niikwaingumutulu ngaashi oCassava niihakautu.

Iikulya yaza miimuna mwakwatelwa iikulya ngaashi onyama, eendjuhwa, oohi, ehuli, omayi niikwamahini.

Omakunde, epoke,oombundufukwa neentanga.

Omagadhi noFat ngaashi omagadhi gaza miikwamboga,oMargarine, omagadhi goongombe nombuta kuyambulwepo elongitho lyeeVitamin dhimwepo nokugandja eenkondo dha gwedhwapo.

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Onkatu 4

Okulongitha iikulya yili nawa Lya iikulya yina iitungithilutu Kalekapo uundjolowele woye

Yo kudiworoka✔ Lya nondya do kugwedako mosiruwo so marutugavali

ntani po kuzamweka.✔ Lya nondya do kuwapera edi ono kuvhura kugwana,

kugwedako nondya do kutunda ko yimuna (yikorama), makunde, nondongo, enyango no yikwahidi.

✔ Lya nondya dakara no yina kugwanesa yo vitamin no nominerale.

✔ Nwa nopera do vitamin ndi iron folic acid nkenye ezuva mosiruwo nokonyima zo marutugavali.

✔ Waha lya ndi kunwa yininke yo kuvhura kuretesapo siponga ko mukeke goge, ngwendi bira, vinyu no makanya. Sesupika kunwa Te no Kofi. Mufukuze kwa palo ya tea ni coffe ye munwa.

✔ Mosiruwo so marutugavali, gwana uhaku we firosinka lyo marutugavali po kulivinduka ntani nkenye apa tarera omu runa kuligwederera rutu roge.

✔ Lipopera nyamoge no mukeke goge ko HIV no mauvera gamwe gemekehe mosiruwo so marutugavali ntani mosiruwo soku zamweka po kulipopera po kukara panyama no kugwana ekonakono nkenye apa. Gwana ekonakono yivike 6 konyima zo kuhampuruka, ntani konyima za nkenye makwedi gatatu (3) oku kuna kuzamweka.

✔ Nsene asi ove kuparuka no kambumburu ko HIV, ove kuna hepa nondya do kugwedako do ku kupa nonkondo do kugwedako.

Nondya do kupameka rutu mosiruwo so marutugavali no kuzamweka komavere

Ministry of Health and Social Services

Republic of Namibia

Erongikido lyo nondya mepopero✔ Ukuhuki wo kuwapera (ezereko)

mulyo unene moku kandana ezimo lyo kupwaga-pwaga no mauvera nago peke.

✔ Ruganesa yipako yo kuzera ntani pungura nondya mevega (mevango) lyo kuzera.

✔ Tereka nyama, nonfi no mauta dogoro yipye.

✔ Kuhwa yikwa ehidi, nokuyi tereka poopo mo siruwo so sisupi no kuyilya pooopo mokugwanamo yipamekesa rutu.

✔ Kuhwa enyango no yikwahidi yo kupira kutereka komeho zo kuyilya.

✔ Kuhwa mawoko goge nonsewa ntani no mema, komeho zo kurongikida nondya, ntani konyima zo kuruganesa kasayise, nokonyima zo kukuhwa komatako gomukeke.

Magano gamwe go mulyo✔ Pwizumuka unene mosiruwo so makwedi gatatu

go kuhulilira go marutugavali ntani mo kwedi ko kuhova konyima zo kuhampuruka.

✔ Waha lya mungwa gomunzi. Po kuruganesa mungwa, ruganesa nkenye apa mungwa go Iodise mokuvatera mehungo lyo uruvi.

✔ Waha lya nyama, nonfi, mauta no nomuzangu do masini yo yivihu ndi kudira kupya, nwa nopera do kugusa yimbumburu mezimo no kuvatera kukandana epiro honde morutu.

✔ Waha ruganesa yikorwesa, makanya ndi nomuzangu do makanya. Eruganeso yikorwesa no makanya mosiruwo so marutugavali, kuvhura kuzonagura mukeke goge.

✔ Waha ruganesa yikorwesa ndi yikwa epangwe. Eruganeso yikorwesa no kukoka makanya mosiruwo so marutugavali kuzonagura

mukeke goge.

Zogera no murugani go ukanguki ntani dingura www.RightStart.com.na mokugwana mapukururo gomanzi

no felemu domu nozamweka mukeke goge

Rukwangali

Yinke ono hepa kudiva?

Fanekera yikulya mono muhanguro donombungururu 4 Vakadi wo

marutugavali nava wo kuzamweka kwa hepa ku:✔ Kuza ko makonakono go

marutugavali/ komeho zo kuhampuruka, no kulivinduka usimbu (komeho zo yivike 12).

✔ Nwa yikwa mema nkenye apa nozuva enota.

✔ Kandana kunwa Te ndi Kofi no kulya ntani sisupika sivaro soKofi ezi onu mosiruwo so marutugavali.

✔ Mosiruwo so marutugavali, lya rutatu nkenye ezuva, ntani gwedako nondya do kuhetekera rumwe tupu (yikulya yo kulya mokatji ko yiruwo yokulya).

✔ Mosiruwo so kuzamweka, lya rutatu nkenye ezuva, no kugwedako nondya do kuhetekera ruvali tupu.

✔ Lya nondya do kulisiga-siga edi novhura kugwana nkenye ezuva.

✔ Kwato nondya do kulikarera edi ono hepa moku kara nomasini gomonturo.

✔ Vazinya wo vanona kwa hepa nondya dononzi, efirosinka lyo kugwedako ntani nepwizumuko lyo kugwanena lyenzi.

✔ Ove kuna hepa iron ndi nopera do folic acid ndi no dono vitamine mosiruwo so marutugavali ntani makwedi gatatu (3) konyima zehampuruko lyo mukeke.

✔ Nwa nopera do iron kumwe no kulya mokugweda elipakerero lyayo.

✔ Nopera do iron kuvhura kukara no maudona go ngandi, ngwendi kukora mezimo. maudona kapi ya kara siponga ntani kwahwa kutundapo.

✔ Nsene kuna kuganekera no maudona, kunwa nopera do Iron pokatji ko yikulya ndi komeho zo ku karara kuvhura kuvatera.

✔ Nwa yigwedako yo vitamin A konyima tupu zo kuhampuruka ndi monad zo yivike 6 konyima zo kuhampuruka, moku nomena asi mukeke goge agwane vitamin A momasini go monturo.

Yigwedako rwa hepa rutu musinke ono hepa?

Enyango lya kara no vitamin A no yikwa ehidi, ngwendi mango, papaya, kapopora, maguni, mahako go sinehako, Karote, kawandja go siuhenga no malyangwa ntaninenyango no yikwa ehidi peke ngwendi banana, pineapple, avocado, katjama, madamate, nekovi.

Nondya doko nombuto ngwendi Epungu, rukokotwa, roso, rupere ntani yilya, no nondandani Ntani nondya ngwendi cassava No katatafura

Nondya dokoyimuna kuturako nondya ngwendinyama, hunhwa, nonfi, ehuli ntani mauta no muzangu do masini.

Yimeno ngwendi makunde nondongo, ntani nontangangwendi sesame.

Magadi no yikwa magadi, ngwendi gekehidi mbuta, magadi go Yikorama. Mbuta kuwapukurura elipakerero lyo novitamine no Kugava nonkondo. Lya mo kuhetekera.

Mbungururu 1

Mbungururu 2

Mbungururu 3

Mbungururu 4

Ruganesa nondya do kupameka rutu Lya nondya do kupameka rutu Popera ukanguki woge

Mbi moso ku zemburuka✔ Mo utumba, no ure wo ruveze ndu mo nyamisisa, uso

kurya ovikurya ovingi oku kapita mbi urya hapo.✔ Uso kurya po uwa wo vikurya mbi ri po, muvyo nga mukare

mbi za po vitumbwa, omakunde, ozosukwa, ovihape no vikunwa.

✔ Ryaa ovikurya mbya weziwa ozo vitamine no vitunge pekepeke.

✔ Nwaa ozopera zo vitamine poo zo iron folic acid eyuva arihe mo utumba no kombund’ ombandukiro.

✔ Oungurisa ovina mbi ma peya avi ka ihamisa poo okuyeta oumba ko kanatje koye tjimuna, otjikariha no makaya. Yarura ondondo yo ku pwena o tee no kosiva ombunda.

✔ Mo utumba, uta rukuru oku ryangera orupa rwo uveruke rwo ndjeverero yo ko murung’ ombandukiro, kara po ku ryangera ngo, kutja uyenene okutarere ohaveha yoye popezu.

✔ Oruveze ndu wa toora outumba na ndu mo nyamisisa, uso ku ri tjevera no kutjevera okanatje koye ko ndwi yEhinga no mitjise vyarwe mbi hwangera mo rukatuko. Kara no ndjeverero mo rukatuko, nu keritarise aruhe. Keritarise po vivike 6 kombund’ ombandukiro no kombund’ omieze vitatu avihe mo ma kawondjero wo ruveze ndu mo nyamisisa.

✔ Tji una ondwi yEhinga, mo hepa okurya ovikurya ovingi kombanda ya imbi ovya hapo, oku twamo omasa ngu mo hepa morutu.

Okurya, mo utumba no mo ruveze ndu mo nyamisisa

Ministry of Health and Social Services

Republic of Namibia

Oukohoke mo maunguriro wo vikurya✔ Ongaro ombwa yo ukohoke onahepero ko ma

tjurururiro wo mbito no mitjise vyarwe. ✔ Ungurisa ovitjuma ovikohoke nu tizira ovikurya po

ruveze orukohoke.✔ Zika ozonyama, omahundju no mai nga tji vyapi

nawa. ✔ Koha ovikunwa, uzike tjimanga ko mbunda yo

kukoha, zika oruveze orusupi, avipi rure, kuzambo uhakahane oku virya, ngunda avi hi ya pandjara omasa wo vitunge vyo rutu muvyo.

✔ Koha ovihape no vikunwa mbi yenena oku riwa ovivihu ko murungu wo ku virya.

✔ Koha omake woye no meva no heva ko murungu wo ku ungura ovikurya, no kombund’ oku ungurisa okaruwo, na indu tji wazu no ku kohorora ombondi yo kanatje.

Ounongo warwe ounahepero

✔ Po mieze 3 omisenina vyo utumba na pu imbi omitenga ko mbund’ ombandukiro, uso ku suva nawa pupayene.

✔ Ori omongwa omungi. Tji mo ungurisa omongwa, aruhe ungurisa mbwa rungwa mun’ omyongwa vyo iodone (iodised), mena ro kutja uyandja oruyameto ko me kuriro wo uruvi.

✔ Ko sere okurya onyama, omahundju, omai poo oviungurwa vyo po maihi ovivihu poo mbi ha pire nawa.

✔ Nwaa ozopera zo kuzepa omativa pehuri, tji wa tjangerwa iyo vaungure vo rupa rwo uveruke, okupanga omativa no ku tjurura omutjise wo anaemia.

✔ Kosere okunwa omeva wa mururu, oku ungurisa ovipurukise, poo okupepa omakaya. Okunwa omeva wa mururu no ku pepa omakaya peya aku ka ihamisa okanatje koye.

Hungira kuna omuungure wo rupa rwo uveruke, Nu uryangere orungovi ndwi: www.RightStart.com.na ko zo ndjivisiro no

manyandero wo viperendero ohunga no ku risa okanatje koye

Otjiherero

Ovine mbi mo hepa okutjiwa?

Sembamisa eriro ro zo nyose 4 Omukazendu otjingundi na ngu nyamisisa uhepa:✔ Oku uta oku ryangera orupa

rwo uveruke rwo ndjeverero yo ko murung’ ombandukiro rukuru nawa otja pu ma pe yandjere (ko murungu wo vivike 12 vyo utumba)

✔ Okunwa ovinuwa aruhe tji wat’ onyota.

✔ Okuhina ku pwena otee poo okosiva pun’ omariro, no ku henuna owingi wo kosiva ndji mo pwena mo utumba.

✔ Mo utumba, uso kurya omariro 3 eyuva arihe, na rimwe etiti kombanda, poo oukurya wo pokati ko tuveze.

✔ Mo ma kayendero wo ruveze ndu mo nyamisisa, ryaa omariro 3 eyuva arihe, na yevari omatiti kombanda, poo oukurya wo pokati ko tuveze.

✔ Ryaa omihoko vyo vikurya pekepeke mbi mo yenene oku vi muna oupupu eyuva arihe, ongondoroko na pu uhupira.

✔ Ka pe hepa kutja urye ovikurya rive kutja uyenene oku tukura.

✔ Ovarikaze ovatiti mo tjiwondo ve hepa okurya mondondo yo kombanda, ondjeverero onyingi no kusuva nawa.

✔ Mo hepa ozopera zo iron, poo o folic acid, poo zo zovitamine, oure wo utumba nga ko mieze 3 omitenga ko mbund’ omwatje okukwatwa.

✔ Okunwa ozopera zo iron pun’ omariro, okuyera ondondo pu ma ze hitire morutu.

✔ Ozopera zo iron peya aze ku yetere ozeu warwe mbu hazerwa posiya mbu heri oukendeke, nu po twingi mbu ri yandera ouni tjimuna oku ihamwa pehuri.

✔ Oku rivatera ko uzeu mbwi, nwaa ozopera zo iron pokati ko mariro poo ko murung’ oku karara.

✔ Uta okunwa ozovitamine ousupi kombund’ ombandukiro poo moukoto wo vivike hamboumwe ko mbund’ okupanduka, oku tjita owatjiri kutja okanatje koye kemune o Vitamine-A okuza mo momaihi wevere.

Uhepa ovi weziwa ko vine?

Ovihape no vikunwa vyo vitame-A onyingi tjimuna otjiMango, Papaya, Passion fruit, oviremune, oviyao ovingirine ovitumbe, ozombaruru, ovihakautu vyo witji, otjimbakuna, na vyarwe tjimuna ovi panana, pineapple, avocado, etanga ro witji, ovitamati, nOtjikola.

Ovikurya mbi kuramena po owingi we riro: tjimuna oruhere, ovikokotwa, oruihi, omahangu, no vikunwa vyo po mize tjimuna o Cassava no vi hakautu.

Ovikurya mbiza mo vitumbwa tjimuna onyama oserandu, onyama yo hunguriva, omahundju, ehuri, omai no viungurwa vyo po maihi.

Ovikunwa tjimuna omakunde, oupapitjenga, ozonguindi, ozosukwa, no zondwi zo tji kunwa hi o Sesame.

Omawori wo ku zika, ozombuta no maze wo vitumbwa ye vatera oku hitisa ozovitamine tjiva morutu, no kuyandja omasa. Ko sere okurya omengi.

Onyose 1

Ozonyose 2

Ozonyose 3

Ozonyose 4

Suvera okurya ouveruke Ryaa kutja uyenenise ovitunge vyorutu Tjevera ouveruke woye

Zemu swanelakuhupula✔ Muce lico za kambekelo hamuli fa mezi a manca ni nako ye

mu anyisa.✔ Muce lico ze nde ze fumaneha, kungelela lico ze zwa fa

limbule za lifolofolo, lituu, miselo ni miloho.✔ Muce lico zena ni ma vitamin ni ma mineral.✔ Munwe ma pills a multivitamin kapa iron folic acid zazi ni

zazi hamuli fa mezi a manca ni kasamulaho a kupuluha.✔ Musike mwa nwa lika ze kona ku holofaza mbututu ya

mina, ze cwale ka bucwala, waine, ma spirits ni kwai. Mufukuze kwa palo ya tea ni coffe ye munwa.

✔ Mwa nako ya mulwalo, muye kwa sipimo moku swanehela ni kuyo talimisisa buima bwa mubili wa mina.

✔ Mu isileleze ni mbututu ya mina kwa HIV ni kwa matuku a mañwi a siozwa hamuli fa mezi a manca, kaku isileleza hamu somana ni kui tatubisa nako ni nako. Mu itatubise likweli ze silezi kasamulaho a kupepa ni kasamulaho a likweli ze talu hamunze mu anyisa.

✔ Haiba muna ni HIV, mutokwa lico za kambekelo ku kona kumifa mataa a kambekelo.

Minuno hamuli fa mezi a manca ni ku anyisa

Ministry of Health and Social Services

Republic of Namibia

Mukwa o swanela wa kulukisa lico✔ Makete a mande (ku

kena) ki kwa butokwa kwa ambuka musululo ni matuku a mañwi.

✔ Musebelise maswana a kenile ni kubeya lico mwa sibaka sesi kenile.

✔ Mu apehe nama, tapi ni mai kufitela li buzwa hande.

✔ Mutapise miloho, mu apehe kapili ni kanako ye kuswani ku kona kubukeleza minuno.

✔ Mutapise miselo ye butala ni miloho musika ica kale.

✔ Mutapise mazoho a mina ka mulola ni mezi musika lukisa lico ni kasamulaho.

Likelezo zemwi za butokwa✔ Mupumule ahulu mwa likweli ze talu za mafelelezo

a mulwalo ni likweli za pili kasamulaho a kutuseha.

✔ Musike mwa ca ahulu lizwai. Hamu sebelisa lizwai, kamita musebelise mufuta wa lizwai wa iodised kutusa kwa zwelopili ya booko.

✔ Musike mwa ca nama ye butala kapa ye sika buzwa, tapi, mai kapa ze zwa fa muzilili.

✔ Munwe ma pills a bulaya mabuku hamu elelizwe ki mubeleki wa makete ku kona ku alafa ni kusileleza butuku bwaku taela kwa mali mwa mubili.

✔ Musike mwa seblisa bucwala, Kamba liino zemwi ze kola Kamba kwai. Kunwa bucwala ni kuzuba hamuli fa mezi a manca ku kona kusinya mbututu ya mina.

Mu ikambote ni mubeleki wa makete ni kupotela likepe la www.RightStart.com.na kukona kufumana litaba ze nata ni

maswaniso kamwa ku fepela mbututu ya mina.

Silozi

Zemu swanela kuziba

Mulele lico za mifuta ye mine Basali ba bali fa mezi a manca niba ba anyisa ba swanela:✔ Kuya kwa sipimo.

✔ Kunwa ahulu liino.

✔ Ku ikambusa kwa kunwa tea kapa coffee.

✔ Hamuli fa mezi a manca, muce halulu ka zazi ku ekeza fateni lico zemwi ze nyinyani kapa lico za kambekelo (lico ze ciwa mwahala lico ze nata).

✔ Mwa nako ya kuanyisa, muce lico ze talu ka zazi ni ku ekeza fa teni lico ze nyinyani za kambekelo ze peli.

✔ Muce mifutafuta ya lico ze fumaneha kazazi.

✔ Hakuna lico ze sepahala ze tokwahala kwa kupanga muzilili.

✔ Bashemi ba ba sali ba banca ba tokwa lico ze ñata ahulu, ni pabalelo ya kambekelo ni kupumula ahulu.

✔ Mutokwa ma pills a folic acid kapa multivitamin.

✔ Munwe ma pills a iron inge muca lico ku ekeza kusebeza kwa teni.

✔ Ma pills a iron a kona kutisa ze cwale ka.

✔ Kutusa kuze tiswa ki ma pills, munwe ma pills a iron ni.

✔ Munwe Vitamin A kasamulaho a ku puluha, mi mufukuze kwa palo ya coffee ye munwa hamuli fa mezi a manca.

Ki likamañi za kambekelo ze mutokwa?Miselo ni miloho ye fumile vitamin

A, ye cwale ka mango, papaya, passionfruit, ma orange miloho ya matali a matala ahulu, ma carrot, ngulu ya mubala wa nandatalukeke ni mupusi mane cwalo ni miselo ni miloho ze cwala ka Makonde, pineapple, avocado, lihapu, matamakisi ni ma kabichi.

Lico ze tiile: bubeke bo bucwale ka mbonyi, wheat, rice, makonga ni mauza, ni lico za mibisi ze cwale ka cassava ni makwili.

Lico ze zwa fa limbule za lifolofolo ze cwale ka nama, kuhu, tapi, sibiti ni mai ni lico ze zwa kwa limunanu.

Lico za mibisi ze cwale ka manawa, lentils, peas, ndongo, ni litoze ze cwale ka sesame.

Oli ni mafula a cwale ka miloho, margarine, mafula a lifolofolo ni butter a mbweshafaza kusebeza kwa ma vitamin a mañwi ni kufa maata a kambekelo. Mulice ka kulikaneleza.

Mufuta wa pili

Mufuta wa bubeli

Mufuta wa bulalu

Mufuta wa bune

Mulatelele minuno ye minde Muche lico ze ngelezi mifuta kaufela Musileleze makete a mina