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Mata masu juna biyu sun fi saukin kamuwa da rashin ƙarfe kamar yadda suke buƙatar ƙarin wannan sinadarin mai gina jiki don wadata ɗan tayi girma kuma a lokaci ɗaya, inganta ƙimar jan jininsu. Kusan kashi biyu bisa uku na duka ƙarfe na jikin shine don bukatun uwa yayin da kashi ɗaya bisa uku shine don bukatun ɗan tayi da nama. [1] Rashin ƙarfe a jiki yayin daukar ciki shine babban dalilin rashin jini a jarirai da yara.
Ironarfe yana da mahimmin matsayi a jigilar iskar oxygen zuwa tayin, ci gaba da bunƙasa jariri da kuma kera ƙwayoyin jan jini. Buƙatar baƙin ƙarfe, duk da haka, ya canza yayin gestation tare da 0.8 mg / day a farkon farkon watanni zuwa 3-7.5 mg / day a cikin watanni uku. [biyu]
Kayan masarufi kamar ƙarfe yayin ciki suna da mahimmanci. Tushen abinci na baƙin ƙarfe, idan aka kwatanta da ƙarin ƙarfe, masana sun ba da shawarar saboda ƙarshen na iya rage karɓar baƙin ƙarfe mara ƙarfi daga tushen abinci da ƙara ƙwayoyin cuta a cikin jiki, wanda na iya haifar da ƙarin rikicewar ciki. [3]
scorpio sun alama halaye
A cikin wannan labarin, mun zayyana wasu ingantattun hanyoyin samun sinadarin iron wanda mata masu ciki za su iya cinyewa don biyan bukatun iron din su na yau da kullun. Yi kallo.
1. Naman Gabobi
Naman kwayoyin halitta kamar hanta, koda da zuciya suna da ƙarfe da baƙin ƙarfe sosai. Wadannan naman jikin suna kuma da wadatar zinc, protein da bitamin B12 wanda ke taimakawa wajen ci gaban tayi da samuwar jajayen kwayoyin jini. [4]
2. lemu
Kodayake lemu suna da yawa a cikin bitamin C, amma suna da sauran abubuwan gina jiki kamar baƙin ƙarfe, bitamin A, zare da furotin. Abubuwan baƙin ƙarfe idan aka kwatanta da bitamin C na iya zama ƙasa a cikin wannan ɗan itacen amma, an san shi sosai don taimakawa cikin karɓar baƙin ƙarfe ta wasu hanyoyin abinci. [5]
3. Almond
Wannan busasshen fruita fruitan itacen ƙarfe shima muhimmiyar hanya ce ta sauran abubuwan gina jiki kamar furotin, bitamin E da mai mai ƙamshi. Almonds na taimakawa inganta furofayil profile wanda bi da bi, hana kiba a lokacin daukar ciki. [6]
4. 'Ya'yan Suman
'Ya'yan kabewa suna cike da baƙin ƙarfe sannan kuma suna cikin beta-carotene, acid mai ƙwari, bitamin E da amino acid. An san su sosai don sauƙaƙe kumburin ciki da sauran kumburi yayin ciki da bayan haihuwa. [7]
5. Kaza
Ana ba da shawarar wannan kaji mai cike da baƙin ƙarfe yayin ciki idan dai sun dahu sosai. Kaza kuma kyakkyawan tushe ne mai narkewa na furotin, bitamin da kuma ma'adanai wanda ke taimakawa cikin ci gaban tayin cikin lafiya.
6. Tuffa
Iron da bitamin a cikin tuffa suna da amfani ga jariri mai girma da uwa mai-kasancewa. Green apples an fi son jan tuffa yayin daukar ciki. Tuffa suna taimakawa wajen hana rikicewar ciki kamar haihuwa kafin haihuwa, ciwon ciki na ciki da cututtukan ƙwayoyin cuta a cikin farji. [8]
mayar da maganar makaranta
7. Gwoza
Magungunan bioactive a cikin beetroots sun hada da baƙin ƙarfe, tutiya, jan ƙarfe, potassium da sauran muhimman flavonoids da polyphenols. Beetroot yana taimakawa wajen rage hawan jini, inganta lafiyar koda da ayyukan zuciya yayin daukar ciki. [9]
8. Salmon
Abincin teku kamar kifin yana da wadatar baƙin ƙarfe, furotin da kuma mai mai ƙanshi na omega-3. Wadannan muhimman abubuwan gina jiki suna taimakawa cikin kwakwalwa da ci gaban jijiyoyin tayi. Kashi biyu na salmon a kowane mako masana na ba da shawarar yayin ɗaukar ciki. [10]
9. Alayyafo
Alayyafo yana da arziki a cikin baƙin ƙarfe, folate, iodine da alli. Anyi la'akari da ɗayan mafi kyawun kayan cin ganyayyaki a lokacin ciki da lactation. Alayyafo yana taimakawa hana kashin baya da rikitarwa masu nasaba da ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar jariri.
10. Chickpeas
Chickpeas shine tushen ƙarfe, fure, bitamin A, potassium, magnesium da fiber. Waɗannan abubuwan gina jiki suna taimakawa hana lahani na haihuwa a cikin jarirai, gudanar da ciwon sukari na ciki, yana kula da maƙarƙashiyar ciki kuma yana taimakawa cikin tsokar jariri da haɓaka nama.
man kastrol ga gashi
11. Madarar Kwakwa
Madarar kwakwa na ɗauke da isasshen ƙarfe. Hakanan yana da wadataccen potassium, sukari, lafiyayyen mai da furotin. Ruwan kwakwa na inganta girma da ci gaban jariri kuma yana samar da mahimmin abinci mai gina jiki ga uwa.
