Gandhi Memorial Hospital Women and Child Care and Legal Center

የአመጋገብ ስርዓት ከመፀነስ በፊት፣ በእርግዝና ወቅት እና ከወሊድ በኋላ"
(Nutrition in the Periconceptional, Pregnancy, and Postpartum Periods)
ልጅ ለመውለድ እያሰቡ ነው? ወይስ አሁን እርግዝና ላይ ነዎት? የልጅዎ ጤንነት የሚጀምረው ከመፀነስ በፊት ባለው ዝግጅት እና በእርግዝና ወቅት በሚያደርጉት ጥንቃቄ ነው። ሳይንሳዊ መረጃዎች እንደሚያሳዩት አመጋገብ እና አካላዊ እንቅስቃሴ ለስነ-ተዋልዶ ጤና መሰረቶች ናቸው።
ይህ ጽሁፍ በአመጋገብ እና በአካል ብቃት እንቅስቃሴ አማካኝነት የስነ-ተዋልዶ ጤናን እንዴት ማሻሻል እንደሚቻል ሳይንሳዊ ሚስጥሮችን ያካፍላል። በተጨማሪም በወሊድ አቅም፣ በእናትና በፅንስ ጤና ላይ የሚኖረውን ዘላቂ ፋይዳ እንዲሁም ሊከሰቱ የሚችሉ የጤና ስጋቶችን በዝርዝር ይዳስሳል።
📌 ክፍል አንድ፦ ዋና ዋና የምግብ ክፍሎች በስነ-ተዋልዶ ጤና ላይ ያላቸው ተፅእኖ (Macronutrients)
1. ካርቦሃይድሬት (Carbohydrates)፦ የኃይል ምንጭ 🍞
ካርቦሃይድሬትስ ለሰውነታችን ዋና የኃይል ምንጭ ቢሆኑም፣ የምርጫ ጉዳይ ግን ትልቅ ልዩነት ያመጣል።
⚠️ ጥንቃቄ፦ የተጣሩ ስኳሮችን አዞትሮ መመግብ (Processed Foods) ለኢንሱሊን መቋቋም (Insulin Resistance) ምክንያት በመሆን የእንቁላል መፈልፈል (Ovulation) ሂደትን ሊያስተጓጉሉ ይችላሉ፤ እንዲሁም በእርግዝና ወቅት ለሚከሰት የስኳር በሽታ ያጋልጣሉ።
✅ መፍትሄው፦ በተቃራኒው ሙሉ ጥራጥሬዎች እና ፋይበር የበዛባቸው ምግቦች የደም ስኳር መጠንን በማመጣጠን ለተሻለ የመውለድ አቅም ምቹ ሁኔታን ይፈጥራሉ።
2. ፕሮቲን (Protein)፦ ለፅንስ እድገት መሠረታዊው ግንባታ 🥚
ፕሮቲን ለሴል እድገትና ጥገና ብቻ ሳይሆን፣ ለፅንሱ ጤናማ እድገትም ወሳኝ ሚና ይጫወታል። ነገር ግን የፕሮቲን ምንጫችንን በጥንቃቄ መምረጥ አለብን፦
✅ የሚመከሩ፦ እንደ አሳ፣ የወተት ተዋጽኦዎች፣ ጥራጥሬዎች እና ከእፅዋት የሚገኙ ፕሮቲኖች ለተሻለ የስነ-ተዋልዶ ጤና አስተዋጽኦ ያደርጋሉ።
⚠️ ጥንቃቄ፦ የቀይ ስጋ እና የተቀነባበሩ ስጋዎች (Processed meats) መብዛት ለሰውነት ብግነት (Inflammation) እና ለሆርሞን መዛባት ምክንያት ስለሚሆኑ የመውለድ አቅምን ሊቀንሱ ይችላሉ።
3. ጤናማ ስቦች (Healthy Fats)፦ የሆርሞን ሚዛን ጠባቂዎች 🥑
ስብ በሙሉ ለጤና ጎጂ አይደለም! ለስነ-ተዋልዶ ጤና የሚረዱ ስቦችን መለየት አስፈላጊ ነው፦
🌟 ኦሜጋ-3 ፋቲ አሲዶች፦ በአሳ፣ በለውዝ እና በተለያዩ ዘሮች ውስጥ የሚገኙት እነዚህ ስቦች የሆርሞን ቁጥጥርን ያሻሽላሉ፣ ብግነትን ይቀንሳሉ እንዲሁም የእንቁላል መፈልፈልን (Ovulation) ይጨምራሉ።
🚫 ሊወገዱ የሚገቡ፦ በተጠበሱ እና በተቀነባበሩ ምግቦች ውስጥ የሚገኙ ትራንስ ፋት (Trans fats) እና ከመጠን በላይ የሆኑ የሳቹሬትድ ስቦች የስነ-ተዋልዶ ሆርሞኖችን አሉታዊ በሆነ መልኩ ስለሚጎዱ መቀነስ አለባቸው።
💡 የባለሙያ ምክር፦ "ለተሳካ እርግዝና፣ የፕሮቲን ምንጭዎን ከተቻለ ከእፅዋት እና ከአሳ ያድርጉ፤ ስብን ደግሞ ከተፈጥሯዊ ምንጮች እንደ ለውዝ እና አቮካዶ ያግኙ!"
📣 ተከታተሉን!
ክፍል ሁለት ይቀጥላል... በቀጣዩ ክፍል ስለ ወሳኝ ጥቃቅን ንጥረ ነገሮች (Micronutrients - ፎሊክ አሲድ፣ አይረን እና ዚንክ) የምናይ ይሆናል።
ይህ መረጃ ጠቃሚ ሆኖ ካገኙት ለሌሎች እንዲደርስ 🔄 Share ያድርጉት።
ጥያቄ ካለዎት ኮሜንት ላይ ይፃፉልን፣ በደስታ እንመልሳለን!

🏃‍♂️🏃‍♀️ ጤናዎን ለመጠበቅ የትኛው የስፖርት አይነት ይሻላል? ኤሮቢክ ወይስ አኔሮቢክ?
ብዙዎቻችን ስፖርት ስንጀምር የትኛው ይሻለኛል? ብለን እንጠይቃለን። መልሱ ሁለቱም ነው! ምክንያቱም የሰውነታችን የሃይል አመራረት ሥርዓቶች እርስ በእርስ ተደጋግፈው ነው የሚሰሩት።
በሁለቱ መካከል ያለውን ልዩነት እና ትርጉም በዝርዝር እንመልከት፦
1. ኤሮቢክ (Aerobic) - "ከኦክስጅን ጋር" 🚶‍♂️🚴‍♀️
ኤሮቢክ የሚለው ቃል ትርጉሙ ከኦክስጅን ጋር (With oxygen) ማለት ነው። ይህ እንቅስቃሴ ልብ እና ሳንባ ለጡንቻዎች በቂ ኦክስጅን ማቅረብ የሚችሉበት የፅናት ስልጠና ነው።
ምሳሌዎች፦ ፈጣን እርምጃ፣ ዋና፣ ብስክሌት መንዳት ወይም ረጅም ርቀት ሩጫ።
እንዴት ይታወቃል? እንቅስቃሴውን እያደረጉ (ለምሳሌ እየተራመዱ) በነፃነት ማውራት የሚችሉ ከሆነና ትንፋሽዎ የማይቆራረጥ ከሆነ ኤሮቢክ እንቅስቃሴ ላይ ነዎት።
ጥቅሙ፦ የልብ ምትን እና የደም ግፊትን ይቀንሳል፤ "ጥሩ" ኮሌስትሮልን (HDL) በመጨመር የደም ስር እንዳይደፈን ይረዳል።
ባዮሎጂያዊ ሂደት፦ በሚቶኮንድሪያ (Mitochondria) ውስጥ ኦክስጅንን በመጠቀም ከፍተኛ የሃይል (ATP) ምርት ይሰጣል፤ ይህም ስብን ለሃይልነት ለማቃጠል ይረዳል።
2. አኔሮቢክ (Anaerobic) - "ያለ ኦክስጅን" 💪🏋️‍♂️
"አኔሮቢክ" ማለት ደግሞ "ያለ ኦክስጅን" (Without oxygen) ማለት ነው። ይህ ስልጠና የኦክስጅን ፍላጎት ከሚቀርበው አቅርቦት በላይ በሚሆንበት ጊዜ ሰውነታችን በጡንቻ ውስጥ በተከማቸ ሃይል (ግላይኮጅን) እንዲጠቀም ያስገድደዋል።
ምሳሌዎች፦ ክብደት ማንሳት፣ በጣም ፈጣን ሩጫ (Sprinting)፣ ወይም ከፍተኛ ጥንካሬ ያላቸው አጫጭር እንቅስቃሴዎች።
እንዴት ይታወቃል? በጣም ከፍተኛ ጥንካሬ ስላለው ለረጅም ጊዜ ሊቆይ አይችልም፤ በፍጥነት ለድካም ይዳርጋል።
ጥቅሙ፦ የጡንቻን መጠን በመጨመር (Hypertrophy) ሰውነታችን ተቀምጠንም እንኳ ተጨማሪ ካሎሪ እንዲያቃጥል እና ስኳርን እንዲቆጣጠር ይረዳል። እንዲሁም ከእድሜ ጋር የሚመጣን የጡንቻ መላላት (Sarcopenia) ለመከላከል ብቸኛው መንገድ ነው።
ባዮሎጂያዊ ሂደት፦ በሴል ሳይቶሶል (Cytosol) ውስጥ የሚከናወን ሲሆን፣ ላክቴት (Lactate) የተባለ ተረፈ ምርት ስለሚፈጥር የጡንቻ መሳከር (እስትራፖ) ሊያስከትል ይችላል።
💡 የጤና ባለሙያዎች ምክር (WHO)
ለተሟላ ጤንነት ሁለቱን ማጣመር ግዴታ ነው፦
በሳምንት 150 ደቂቃ፦ መካከለኛ የኤሮቢክ እንቅስቃሴ (በቀን 30 ደቂቃ ለ5 ቀን)።
በሳምንት 2 ቀን፦ የጡንቻ ማጠናከሪያ (አኔሮቢክ) ስልጠና።
⚠️ ጥንቃቄዎች
ኤሮቢክ፦ ከልክ በላይ መጠቀም እንደ ጉልበት ህመም ያሉ የ"መሰልቸት" ጉዳቶችን ሊያመጣ ስለሚችል ቀስ በቀስ መጨመር ይገባል።
አኔሮቢክ፦ ከፍተኛ ጫና ስላለው ለጀማሪዎች አይመከርም፤ የተሳሳተ አነሳሳ ዘዴ ደግሞ ለጀርባ ጉዳት ሊዳርግ ስለሚችል ጥንቃቄ ይፈልጋል። ለማገገምም ከ24-48 ሰአታት እረፍት ያስፈልገዋል።
ለማጠቃለል፦ ልብዎ እንዲጠነክር ይራመዱ፤ ጡንቻዎ እንዲጎለምስና ስኳርን እንዲቆጣጠር ደግሞ ክብደት ያንሱ! 🌟
👉 ለተጨማሪ የጤና መረጃ ይህን ፔጅ እና ቲክቶክ ይከተሉ!

🌟 ጤናማ ልጅ ለመውለድ እርግዝና ከመጀመሩ በፊት መደረግ ያለባቸው 3 ወሳኝ ቅድመ ዝግጅቶች! 🌟

ጤናማ እርግዝና የሚጀምረው ከመፀነስ ቢያንስ 3 ወራት በፊት ነው። ልጅ ለመውለድ እያሰቡ ከሆነ፣ እነዚህን 3 ነጥቦች በትኩረት ይከታተሉ፦

1. ፎሊክ አሲድ (Folic Acid) መጀመር 💊

ለምን? የህፃኑ አንጎል እና የአከርካሪ አጥንት በትክክል እንዲያድግ እና ከጉድለት እንዲጠበቅ።

መቼ? ቢያንስ እርግዝና ከመጀመሩ 3 ወራት በፊት መጀመር ይመከራል።

2. የጤና ምርመራ እና የምክር አገልግሎት ማግኘት 🏥

ለምን? በተለይ እንደ ስኳር በሽታ፣ የደም ብዛት፣ ወይም የአእምሮ ጤና ችግሮች ካሉብዎ፣ እርግዝና ከመጀመርዎ በፊት ከሐኪምዎ ጋር መማከር አለብዎት።

መድሃኒቶች፦ ዘወትር የሚወስዱት መድሃኒት ካለ፣ አንዳንዶቹ ለፅንሱ ጎጂ ሊሆኑ ስለሚችሉ አስቀድሞ መቀየር ወይም ማስተካከል ያስፈልጋል።

3. የአኗኗር ዘይቤን ማስተካከል 🍎🏃‍♀️

ጤናማ ክብደት፦ ክብደትን ወደ ጤናማ ደረጃ ማምጣት እርግዝናን ያቀልላል።

የተመጣጠነ ምግብ፦ አትክልት፣ ፍራፍሬ፣ ጥራጥሬ እና ፕሮቲን የበለፀጉ ምግቦችን መመገብ።

ጎጂ ነገሮችን ማቆም፦ ሲጋራ ማጨስ፣ አልኮል መጠጣት እና አደንዛዥ እጾችን መጠቀም ለፅንሱ በጣም አደገኛ ስለሆነ ሙሉ በሙሉ ማቆም አለብዎት።

💡 ማሳሰቢያ፦
ሰውነትዎ ሙሉ በሙሉ እንዲያገግም፣ በአንድ እርግዝና እና በሌላኛው መካከል ቢያንስ 2 ዓመት መቆየት ለልጁም ለእናትየውም ጤንነት ወሳኝ ነው።

ይህን መረጃ ከወደዱት ለሌሎች ያጋሩ (Share)! ፔጃችንን 'Follow' በማድረግ ይከታተሉ!
ከእርግዝና እና ከማህፀን ህክምና ጋር የተያያዙ ጠቃሚ መረጃዎችን በተከታታይ እናቀርባለን።

GMH.One stop center wish u a happy Meskel festivity!

Gandhi Memorial hospital Women and Child integrated Care and legal center wish u aHappy New Year!

“I didn’t tell anyone for, I think, seven years. I didn’t know how to think about it. I didn’t know how to accept it. I didn’t know how not to blame myself, or think it was my fault. It was something that really changed my life. It changed who I was completely. Because of the way that I dress, and the way that I’m provocative as a person, I thought that I had brought it on myself in some way. That it was my fault. … When you go through a trauma like that, it doesn’t just have the immediate physical ramifications on you. For many people it has almost like trauma, where you re-experience it through the years after it, it can trigger patterns in your body of physical distress.” — Times Talks, December 2015

about
According to the UN, at least one in three women is beaten, coerced into s*x, or otherwise abused by an intimate partner in the course of her lifetime. Pregnant women have been found to be at an especially high risk of physical abuse. Though the frequency and severity of violence against women and girls vary across countries and continents, its harm to the victims and their families is universal.
KEY FACTS
Women who experience violence by their husband or intimate partner are more likely than nonabused women to have difficulty using contraceptives effectively. Consequently, they are more likely to have unintended pregnancies and unsafe abortions, and to become pregnant as adolescents. 1
Women who are abused during pregnancy exhibit more depression and substance abuse and are less likely to gain needed weight or to access prenatal care, compared with pregnant women who are not abused. 2
Children of abused women are more likely to die before age 5. 3
Violence during pregnancy has been associated with low birth weight of babies. 4
Violence against women has been shown to increase the risk that women will be infected by s*xually transmitted diseases and HIV. 5
According to Demographic and Health Survey data, the prevalence of s*xually transmitted infections among women who have experienced violence is at least twice as high as in nonabused women. 6
A report on married women in India revealed that women who have experienced both physical and s*xual violence at the hands of an intimate partner have four times greater risk of HIV infection than nonabused women. 7
In Tanzania, young women ages 18 to 29 who have been abused by a partner have been found to be 10 times more likely to be HIV positive than women who have not been abused. 8
REFERENCES
1. Jacqueline C. Campbell, “Health Consequences of Intimate Partner Violence,” The Lancet
359, no 9314, (2002): 1331-336 ; and Lori Heise, Mary Ellsberg, and Megan Gottemoeller,
Ending Violence Against Women (Baltimore: Johns Hopkins University School of Public Health, 1999).
2. Jacqueline C. Campbell, Claudia Garcia-Moreno, and Phyllis Sharps, “Abuse During Pregnancy in Industrialized and Developing Countries,” Violence Against Women 10, no. 7 (2004): 770-89.
3. Kajsa Asling-Monemi et al., “Violence Against Women Increases the Risk of Infant and Child Mortality: A Case Study in Nicaragua,” The Bulletin of the World Health Organization 81 (2003): 10-18.
4. Elitette Valladares et al., “Physical Partner Abuse During Pregnancy: A Risk Factor for Low Birth Weight in Nicaragua,” Obstetrics & Gynecology 100, no. 4, (2002): 700-705.
5. Sunita Kishor and Kiersten Johnson, Profiling Domestic Violence—A Multi-Country Study
(Calverton, MD: ORC Macro, 2004).
6. Kishor and Johnson, Profiling Domestic Violence .
7. Jay G. Silverman et al., “Intimate Partner Violence and HIV Infection Among Married Indian Women,” JAMA 300, no. 6 (2008): 703-10.
8. Suzanne Maman et al., HIV and Partner Violence (New York: Population Council, 2002).

Today we will bring you about the campaign/ taken from freely magazine Feb 8,2018/
No hashtag has gained as much momentum in the past few months as .
It all started in October 15th, 2017, when actress Alyssa Milano posted a tweet with a caption “If you’ve been s*xually harassed or assaulted, write ‘me too’ as a reply to this tweet.” Little did she know the tweet would go viral, aggregating 68,000 responses, and being posted on Facebook 85 million times in 85 countries.
Ten days before her momentous tweet, Harvey Weinstein was the subject of a major expose published by the New Yorker, chronicling decades of s*xually harassing, assaulting, and ra**ng women. What followed was the “Weinstein Ripple Effect,” in which waves of women made allegations against powerful men in multiple industries of s*xual misconduct.
Men, notably actors like Terry Crews, have spoken out about their harassment experiences; Crews was groped by a powerful executive of an entertainment company. His effort of breaking silence has earned him “TIME Person of the year” award for 2017.
was actually created in 2006 by Tarana Burke as a way to de-stigmatize s*xual assault survivors and herald in a new era by creating pathways to healing. But aside from encouraging women to talk about their being s*xually assaulted or harassed, the hashtag also seeks to highlight the current women’s movement, as well as gender discrimination against women. But is a movement in and of itself. The dictionary definition of the term “social movement” is: a collective, organized, sustained, and noninstitutional challenge to authorities, power holders, culture beliefs and practices. thus exemplifies a classic social movement; it is more than simply a hashtag or a social media trend.
Burke said the movement created hope and inspiration. “But hope and inspiration are only sustained by work,” Burke added.
The work so far has been done by various campaigns led by Milano and Burke. The swift removal of men in powerful positions, like NBC’s Matt Lauer and U.S. Senator Al Franken, is a sign that businesses and institutions are increasingly distancing themselves from these men to avoid tarnishing their images. But it is also a tell-tale sign that s*xual conduct will be severely punished.
Recently, the movement has sparked a debate, with some opposed to the movement denouncing what they see as toxic feminism and the generalization of men. Actor Matt Damon told ABC News “You know, there’s a difference between patting someone on the butt and r**e or child molestation, right? Both of those behaviors need to be confronted and eradicated without question, but they shouldn’t be conflated, right?” After this statement, Matt Damon received criticisms and a response from Milano, who noted that all those who experience all types of s*xual harassment are harmed. Damon then issued an apology.
Most recently, Aziz Ansari has been in hot water following a story published by babe.net that documents a questionable s*xual encounter he had with a woman. In the article, an unnamed woman recounts what she sees as an instance of s*xual misconduct on the part of Ansari. Her detailed report described a ‘violating night and a painful one.’ Some deemed it as ‘a bad date’ and that she was ruining his reputation by exaggerating, while choosing not to leave Aziz Ansari during the s*xual encounter when it was clear he wasn’t forcing her to stay.

babe for girls who dgaf

Gandhi Memorial Hospital one stop Center is a governmental organization established 6 years back with the aim of giving compassionate,confidential service for s*xual assault survivors by competent staff.
The service provided by the Center are legal service medical service shelter psychological support #
so please bear in mind if u find any survivor of s*xual assault advice them to reach our Center with in 72 hours of the incident!

Nov 25 to December 10 # a16 days of activism being celebrated at GMH!
Stop violence and break the silence!!

Dramatic fall in s*xual assaults at Pamplona bull run after campaign No reports of r**e at this year’s festival, although women’s groups say action still needed against s*xist slogans