Abinci Mai Gina Jiki Da Ake Bukata A Lokacin Ciki
Ciki lokaci ne mai matuƙar muhimmanci lokacin da jikin uwa ke fuskantar sauye-sauye da dama don tallafawa girma da ci gaban tayin. Saboda haka, buƙatun abinci mai gina jiki suna ƙaruwa, kuma ingancin abinci yana ƙara zama mafi mahimmanci. Wannan ba yana nufin mata masu juna biyu ya kamata su "ci abinci na tsawon kwana biyu" a ma'anar yawan abinci ba, amma a maimakon haka su ci abinci mai gina jiki, daidaito, da aminci. Cin abinci mai gina jiki yadda ya kamata yana taimakawa wajen kula da lafiyar uwa, yana tallafawa ci gaban gabobin tayi da kyallen jiki, yana rage haɗarin rikitarwa, da kuma shirya jiki don haihuwa da shayarwa.
Ga manyan sinadaran gina jiki da ake buƙata a lokacin daukar ciki, hanyoyin samun abincinsu, da kuma shawarwari masu amfani don sauƙaƙa biyan buƙatun yau da kullum.
1. Ƙarfin kuzari mai isasshe kuma mara wuce gona da iri (Kalori)
A lokacin daukar ciki, buƙatun kuzari suna ƙaruwa yayin da ciki ke ci gaba. A cikin watanni uku na farko, ƙaruwar yawanci ba ta da yawa, amma a watanni na biyu da na uku, buƙatun gabaɗaya suna ƙaruwa. Duk da haka, ƙarin adadin kuzari ba hujja ba ce ta cin abinci mai yawan sukari da abinci mai yawan kitse ba. Babban abin da aka fi mayar da hankali a kai shi ne yawan abinci mai gina jiki: abinci mai ɗauke da bitamin, ma'adanai, furotin, da zare a kowace hidima.
Tushen makamashi mai kyau: shinkafa, dankali, dankali mai zaki, oatmeal, burodi na alkama gaba ɗaya, masara, da 'ya'yan itace. Zaɓi hadaddun carbohydrates don ƙarin kuzari mai ɗorewa da kuma taimakawa wajen rage yunwa.
2. Protein don Girman Nama na Fetal
Protein yana taka muhimmiyar rawa wajen samar da kyallen tayi, ciki har da tsokoki, fata, gabobin jiki, da kuma mahaifa. Protein yana da mahimmanci ga canje-canje a jikin uwa, kamar ƙara yawan jini da faɗaɗa mahaifa. Rashin furotin na iya yin tasiri ga ci gaban tayi da kuma tsarin garkuwar jiki na uwa.
Tushen furotin: ƙwai da aka dafa, kifi mai ƙarancin mercury, kaza, nama marar kitse, tempeh, tofu, goro, madara da kayayyakin kiwo. Haɗin sunadaran dabbobi da tsire-tsire na iya taimakawa wajen biyan buƙatun yau da kullun.
3. Folic Acid (Folate) Don Hana Lalacewar Tubar Jijiyoyi
Folate muhimmin sinadari ne, musamman a lokacin daukar ciki, domin yana taka rawa wajen samar da kwakwalwa da kashin baya. Yawan shan folate mai yawa na iya rage hadarin lalacewar bututun jijiyoyi. Yawancin kwararrun ma'aikatan kiwon lafiya suna ba da shawarar kari na folic acid kafin daukar ciki da kuma lokacin farkon watanni uku na farko, amma isasshen abinci yana da matukar muhimmanci.
Tushen folate: kayan lambu kore (alayyafo, broccoli), avocado, lemu, wake, edamame, da hatsi masu ƙarfi.
4. Baƙin ƙarfe don Hana Rashin Jini
Jinin uwa yana ƙaruwa a lokacin daukar ciki, don haka buƙatar ƙarfe ma yana ƙaruwa. Ana buƙatar ƙarfe don samar da haemoglobin, wani sinadari na jini wanda ke ɗauke da iskar oxygen. Rashin ƙarfe na iya haifar da rashin jini, yana sa uwa ta gaji da jiri cikin sauƙi, da kuma ƙara haɗarin wasu matsaloli.
Tushen ƙarfe: nama ja mai laushi, hanta (ya kamata a iyakance yawan shan hanta kuma a tuntuɓi ƙwararren likita), kaza, kifi, gwaiduwa ƙwai, alayyafo, goro, da tempeh. Don samun isasshen ruwa, a sha ƙarfe mai ɗauke da bitamin C daga 'ya'yan itatuwa kamar lemu, guava, ko kiwi.
5. Calcium ga ƙasusuwa da haƙoran tayi
Calcium yana taimaka wa tayin wajen haɓaka ƙasusuwa da haƙoransa, da kuma kula da lafiyar ƙasusuwan uwa. Idan yawan sinadarin calcium bai isa ba, jiki zai iya ɗaukar calcium daga ƙasusuwan uwa, wanda hakan zai iya haifar da raguwar yawan ƙashi. Calcium kuma yana taka rawa wajen aikin jijiyoyi da tsoka da kuma daidaita jini.
Tushen sinadarin calcium: madarar da aka yi wa pasteurized, yogurt, cuku, kifi mai laushi (kamar sardines), tofu mai wadataccen sinadarin calcium, da wasu kayan lambu kore. Ku tuna ku san yadda kuke jure wa lactose; idan ba ku jure wa madarar shanu ba, za ku iya zaɓar madadin da aka ƙara wa calcium.
6. Bitamin D don Sha da kuma kare garkuwar jiki daga sinadarin Calcium
Vitamin D yana taimakawa wajen shan sinadarin calcium kuma yana tallafawa garkuwar jiki. Rashin sinadarin Vitamin D abu ne da ya zama ruwan dare saboda ƙarancin hasken rana ko kuma rashin cin abinci mai gina jiki. Ana iya biyan buƙatun Vitamin D ta hanyar abinci, kari idan aka ba da shawarar, da kuma ingantaccen hasken rana a safiyar.
Tushen bitamin D: kifi mai kitse (kifin salmon, sardines), gwaiduwa ta ƙwai, madara mai ƙarfi, da hasken rana.
7. Omega-3 (DHA/EPA) don Kwakwalwa da Gani
Omega-3s, musamman DHA, suna taka muhimmiyar rawa wajen haɓaka kwakwalwar tayi da kuma retina. Wannan sinadari yana da alaƙa da tallafawa aikin fahimta da ci gaban jijiyoyi. Ana ba da shawarar cin kifi, amma yana da mahimmanci a zaɓi nau'ikan da ba su da sinadarin mercury.
Tushen omega-3s: kifi salmon, sardines, mackerel, chia tsaba, flaxseed, gyada, da ƙwai omega-3. A rage yawan kifin da ke da yawan mercury kamar shark, swordfish, king mackerel, da babban tuna.
8. Iodine don Hormones na Thyroid da Ci gaban Kwakwalwa
Iodine yana da mahimmanci wajen samar da hormones na thyroid, waɗanda ke daidaita metabolism kuma suna taka rawa a cikin ci gaban kwakwalwa ta tayi. Rashin Iodine na iya shafar girma da ci gaba, wanda hakan ya sa amfani da gishirin iodized abu ne mai sauƙi amma mai amfani.
Tushen sinadarin aidin: gishiri mai sinadarin aidin, abincin teku, ƙwai, da kayayyakin kiwo. Yi amfani da gishiri kaɗan—buƙatar aidin ba yana nufin shan gishiri da yawa ba.
9. Zare da Ruwa Don Rage Maƙarƙashiya
Maƙarƙashiya matsala ce da ake yawan samu a lokacin daukar ciki saboda canjin hormonal da matsin lamba daga mahaifa a kan hanyar narkewar abinci. Fiber yana taimakawa wajen motsa hanji, yayin da ruwa ke taimakawa wajen laushin bayan gida. Fiber kuma yana taimakawa wajen daidaita sukarin jini kuma yana sa mutum ya ji daɗi na tsawon lokaci.
Tushen zare sun haɗa da kayan lambu masu launuka iri-iri, 'ya'yan itatuwa (gwangwani, pears, apples), goro, iri, da kuma carbohydrates gaba ɗaya. Shan isasshen ruwa a duk tsawon yini na iya inganta matsalolin narkewar abinci.
10. Choline don Ci gaban Kwakwalwa da Aikin Kwakwalwa
Sau da yawa ana yin watsi da Choline, duk da haka yana da mahimmanci ga ci gaban kwakwalwa da aikin ƙwayoyin halitta. Choline kuma yana da hannu wajen samar da membranes na ƙwayoyin halitta da tsarin jijiyoyi. Ana samun wannan sinadari a cikin wadataccen tushen furotin na dabbobi da wasu goro.
Tushen choline: ƙwai, nama, kifi, madara, da wasu goro.
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Nasihu don Abinci Mai Kyau A Lokacin Ciki
1. Cika farantinka yadda ya kamata: rabin farantin kayan lambu da 'ya'yan itatuwa, kwata na furotin, kwata na carbohydrates masu rikitarwa.
2. Zaɓi hanyoyin girki masu kyau: tururi, tafasa, soya da ɗan mai, ko gasa.
3. Abincin ciye-ciye masu gina jiki: yogurt mai narkewa, 'ya'yan itace, goro gasashe, burodin alkama gaba ɗaya tare da ƙwai da aka dafa.
4. A rage sukari da abinci mai yawan sarrafawa: abubuwan sha masu zaki, kek da aka shirya, da abinci mai yawan soya.
5. Kula da lafiyar abinci: a guji abinci danye/mara kyau (ƙwai da aka dafa rabin-dafa, sashimi), madarar da ba a shafa ba, da kuma abincin da ke cikin haɗarin gurɓatawa.
Abinci Mai Gina Jiki Daga Karin Abinci: Yaushe Ake Bukatarsu?
A lokuta da yawa, likita ko ungozoma za su ba da shawarar wasu ƙarin abinci kamar folic acid, iron, ko bitamin na lokacin daukar ciki, musamman idan uwa tana da rashin jini, tashin zuciya mai tsanani da amai, ko kuma rashin abinci mai gina jiki. Karin abinci ba ya maye gurbin abinci, amma suna iya taimakawa wajen magance ƙarancin abinci. Kullum ku tuntuɓi likitan ku game da nau'in da kuma yawan abincin da za ku ci don tabbatar da cewa sun dace da lafiyar ku.
Penutup
Biyan buƙatun abinci mai gina jiki a lokacin daukar ciki ba wai game da cin abinci mai yawa ba ne, a'a, cin abinci mai kyau da aminci. Protein, folate, iron, calcium, bitamin D, omega-3s, iodine, fiber, ruwa, da choline wasu daga cikin muhimman abubuwan gina jiki ne da ke taka muhimmiyar rawa a lafiyar uwa da ci gaban tayin. Tare da daidaitaccen abinci, menu daban-daban, da kuma goyon bayan ƙwararrun ma'aikatan kiwon lafiya, daukar ciki zai iya zama mafi koshin lafiya da kwanciyar hankali.
Idan kina so, zan iya taimaka miki wajen ƙirƙirar samfurin menu na kwanaki 7 ga mata masu juna biyu (watanni 1/2/3 na ciki) tare da zaɓuɓɓukan maye gurbin abinci gwargwadon abin da kike so (misali, ba ki son kifi, ba ki da cin ganyayyaki, ko kuma kina da tarihin rashin jini).
