Bukatun Abinci Mai Gina Jiki na Mata Masu Ciki
Pendahuluan
Ciki muhimmin lokaci ne a rayuwar mace. A wannan lokacin, jikin uwa yana aiki tukuru ba wai kawai don kula da lafiyarta ba, har ma don tallafawa jaririn. ci gaban tayi tayin da ke cikinsa. Saboda haka, yana da mahimmanci a tabbatar da cewa an biya buƙatun abinci mai gina jiki na mata masu juna biyu yadda ya kamata. Ingancin abinci mai gina jiki kuma mai dacewa ba wai kawai yana taimakawa wajen kula da lafiyar uwa ba, har ma yana tallafawa ci gaban tayin. girma da ci gaba Wannan labarin zai yi bayani dalla-dalla game da muhimman buƙatun abinci mai gina jiki a lokacin daukar ciki, rawar da suke takawa, da kuma hanyoyin abinci da za su iya biyan waɗannan buƙatun.
Muhimman Macronutrients
Protein
Protein muhimmin tubali ne na jikin ɗan adam. A lokacin daukar ciki, buƙatar furotin yana ƙaruwa da kimanin gram 25 a kowace rana idan aka kwatanta da mata masu juna biyu. Protein yana da mahimmanci don samar da kyallen tayi, kamar tsoka da fata.
Tushen furotin: Kwai, madara, kifi, nama, goro, da kayayyakin waken soya kamar tofu da tempeh.
Carbohydrate
Carbohydrates sune babban tushen kuzarin jiki. A lokacin daukar ciki, jiki yana buƙatar ƙarin kuzari don tallafawa ci gaban tayi da canje-canjen yanayin jiki na uwa.
Tushen carbohydrates: Burodi, shinkafa, taliya, dankali, da 'ya'yan itatuwa da kayan lambu.
Lemak
Ana buƙatar kitse don ci gaban kwakwalwar tayi da kuma a matsayin tushen makamashi. Kitse mai lafiya kamar omega-3 fatty acids suna da matuƙar muhimmanci a lokacin daukar ciki.
Tushen kitse mai lafiya: Kifin mai kamar salmon, avocado, goro, da man zaitun.
Sinadaran Abinci Masu Muhimmanci
Folic acid
Folic acid, ko bitamin B9, yana ɗaya daga cikin muhimman abubuwan gina jiki a lokacin daukar ciki. Rashin folic acid a farkon daukar ciki na iya haifar da lahani a cikin bututun jijiyoyi kamar spina bifida.
Tushen folic acid: Kayan lambu masu kore kamar alayyafo, broccoli, da 'ya'yan itatuwa kamar strawberries da lemu, da kuma ƙarin sinadarin folic acid.
Baƙin ƙarfe
Ana buƙatar ƙarfe don samar da haemoglobin, wani furotin a cikin ƙwayoyin jinin ja wanda ke ɗaukar iskar oxygen a cikin jiki. A lokacin daukar ciki, yawan jinin uwa yana ƙaruwa, don haka buƙatun ƙarfe suma suna ƙaruwa.
Tushen ƙarfe: Nama jan, kaza, turkey, kifi, tofu, lentil, wake, alayyafo, da hatsi gaba ɗaya.
Calcium
Calcium yana da matuƙar muhimmanci ga ci gaban ƙasusuwa da haƙoran tayi. Idan yawan sinadarin calcium da uwa ke sha bai isa ba, jikinta zai ɗauki calcium daga ƙasusuwanta don ciyar da tayin, wanda hakan zai iya ƙara haɗarin kamuwa da cutar osteoporosis daga baya a rayuwa.
Tushen sinadarin calcium: Madara, cuku, yogurt, tofu, tempeh, da kayan lambu masu ganye.
Vitamin D
Bitamin D yana taimakawa wajen shan sinadarin calcium kuma yana da mahimmanci ga lafiyar ƙashi da kuma tsarin garkuwar jiki. Bitamin D kuma yana da amfani ga ci gaban ƙashi na tayi.
Tushen bitamin D: Shakar rana, kifi mai kitse, da kayayyakin kiwo masu ƙarfi da bitamin D.
DHA da Omega-3
DHA (docosahexaenoic acid) wani muhimmin sinadari ne na omega-3 wanda ake samu a cikin ƙwayoyin jiki da yawa, musamman kwakwalwa. DHA yana da mahimmanci ga ci gaban kwakwalwa da ido na tayi.
Tushen DHA da omega-3: Kifi mai kitse kamar salmon da tuna, da kuma ƙarin man kifi.
Dabi'un Cin Abinci Mai Kyau
Abincin da ya dace
Cin abinci mai gina jiki mai kyau yana da matuƙar muhimmanci a lokacin daukar ciki. Wannan yana nufin cin abinci iri-iri daga dukkan nau'ikan abinci domin tabbatar da isasshen abinci mai gina jiki iri-iri.
Cin Abinci Sau da yawa a Ƙananan Raka'a
A lokacin daukar ciki, canje-canje a cikin hormones na iya haifar da tashin zuciya da amai, musamman a farkon watanni uku na farko. Cin abinci mai yawa da yawa zai iya taimakawa wajen rage wannan matsalar.
Ruwan sha
Ruwa yana da matuƙar muhimmanci ga rayuwa, musamman a lokacin daukar ciki. Ruwan yana taimakawa wajen sha da kuma kawar da gubobi daga jiki. Uwa mai juna biyu Ana ba da shawarar a sha aƙalla kofuna 8 na ruwa a kowace rana.
Karin Abinci Mai Gina Jiki
Duk da cewa daidaitaccen abinci zai iya samar da mafi yawan buƙatun abinci mai gina jiki, wasu daga cikinsu uwa mai ciki na iya buƙatar ƙarin kari. Karin abinci da aka fi ba da shawarar sun haɗa da folic acid, iron, calcium, da bitamin D. Kafin fara kowane kari, yana da mahimmanci a tuntuɓi likita ko masanin abinci mai gina jiki.
Shawarwari na Musamman
Mai cin ganyayyaki ko mai cin ganyayyaki
Uwa mai juna biyu Masu cin ganyayyaki ko masu cin ganyayyaki ya kamata su yi taka tsantsan musamman don tabbatar da cewa sun sami isasshen furotin, ƙarfe, calcium, bitamin B12, da omega-3. Tushen waɗannan abubuwan gina jiki na masu cin ganyayyaki sun haɗa da tofu, tempeh, goro, kayan lambu masu ganye kore, hatsi cikakke, da abinci mai ƙarfi.
Rashin Haƙuri da Lactose
Uwa mai juna biyu Waɗanda ba za su iya cin kayan kiwo ba saboda rashin haƙurin lactose za su iya neman wasu hanyoyin samun sinadarin calcium kamar madarar waken soya mai ƙarfi, almond, da kayan lambu masu ganye.
Ciwon Suga na Lokacin Ciki
Idan mata masu juna biyu da aka gano suna da ciwon suga na lokacin daukar ciki, suna buƙatar bin tsarin abinci na musamman wanda ke da ƙarancin sukari da carbohydrates masu sauƙi don kiyaye matakan sukari na jini lafiya.
Penutup
Tabbatar da cewa an biya buƙatun abinci mai gina jiki a lokacin Ciki yana ɗaya daga cikin mafi kyawun hanyoyin tallafawa lafiyar uwaye. da kuma ingantaccen ci gaban tayi. Cin abinci iri-iri masu wadataccen sinadirai da kuma kiyaye halaye masu kyau na cin abinci yana da mahimmanci. Kada ku yi jinkirin tuntuɓar ƙwararren ma'aikacin lafiya, kamar likita ko masanin abinci mai gina jiki, don ƙarin takamaiman shawarwari da aka tsara musamman don dacewa da yanayin ku. Lafiyar uwa da tayin jari ne na tsawon rai, kuma biyan buƙatun abinci mai gina jiki muhimmin mataki ne na farko don cimma wannan burin.
