Lafiyayyun Abinci 7 Da Za'a Ci A Lokacin Farkon Lokacin Ciki

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Yin ciki bangare ne mai mahimmanci kuma mai canza rayuwa a rayuwar kowace mace da ke buɗe ƙofofin farin ciki, farin ciki da ɗaukar nauyi. A farkon watanni uku yana da matukar mahimmanci ga mata masu ciki saboda akwai haɗarin ɓarin ciki da sauran rikice-rikice. Saboda haka, masana likitanci suka ba da shawarar cewa mata su kula da kansu na musamman a wannan lokacin saboda yana da muhimmanci ga lafiyar uwa da ta yaro.

Abinci na taka muhimmiyar rawa yayin lokacin daukar ciki. Jikin mace yayin daukar ciki na bukatar karin abinci mai gina jiki don ci gaban tayin, kuma rashin sa na iya shafar ta hanyoyi da dama. Matsalolin da zasu iya faruwa yayin daukar ciki sune zubar jini na farji, ciwon suga na ciki, gudawa ko tsananin ciwon ciki. Don haka, an fi son cin abinci mai kyau yayin daukar ciki don tabbatar da kyakkyawar lafiyar mahaifiya da jaririn. [1]

Dangane da Kwalejin Koyon Lafiyar Mata da na Yammacin Amurka, abubuwan gina jiki kamar su fure, iron, omega-3 fatty acids, bitamin B12 da calcium suna da mahimmanci ga jariri da mahaifiyarsu a farkon watanni uku. Ga jerin abincin da ke cike da waɗannan abubuwan gina jiki. Yi bayanin duk waɗannan abincin kuma dole ne a haɗa su a cikin tsarin abincinku.

1. Kayan lambu

Kalmar 'legumes' na nufin ƙungiyar abinci kamar su wake, wake wake, doya, waken soya da kaji. Waɗannan kafofin tushen tsire-tsire suna da wadataccen abinci mai gina jiki (bitamin B9) da sauran abubuwan gina jiki kamar zaren cin abinci, alli, furotin da baƙin ƙarfe-duk abubuwan gina jiki da mace mai ciki ke buƙata a farkon farkon watanni uku. [biyu] Rashin ƙarancin ciki lokacin ciki yana iya haifar da ƙwaƙwalwa da lahani a cikin ɗan tayi kamar lahani na bututu. Amfani da fure a kusa da 600 mcg / rana yayin daukar ciki ana daukar shi mai kyau ga lafiya. [3]

2. Alayyafo

Mata masu ciki suna buƙatar abinci mai gina jiki don buƙatu daban-daban na rayuwa na uwa da ɗan tayi. Yana taimaka wajan ci gaban jan jini yayin ci gaban tayi. Adadin abincin mace da ake buƙata a farkon farkon watanni uku shine 137-589 ng / mL don kiyaye haɗarin cututtuka kamar spina bifida da anencephaly. Alayyafo ya ƙunshi 194 mcg na fure a cikin 100 g.

3. Madara Da Yoghurt

Kayan kiwo kamar madara da yoghurt suna dauke da adadi mai yawa na calcium wanda yake da mahimmanci ga lafiyar bebe. A farkon farkon watanni uku, matakin homon na parathyroid yana raguwa a cikin mata yayin da yawancin tayin ke karbar tayin don ci gaba. Don haka, ya kamata mata su yawaita shan alli a lokacin domin biyan buƙatun uwa da ɗan tayi. [4]

4. Salmon

DHA da EPA sune nau'ikan mai mai yawa na omega-3 wanda ake samu a cikin kifi da sauran abincin kifi. Dukansu suna da matukar taimako a cikin girma da ci gaban kwakwalwa da idanun bera. Rashin waɗannan ƙwayoyin mai na iya haifar da raunin gani da halayyar ɗan tayi wanda ba za a iya juya shi ba. Adadin shawarar DHA shine 200 MG wanda yake daidai da sabis na 1 -2 na abincin teku / mako. [5]

5. Koren kayan lambu

Ganyen kayan lambu sune manyan mabubbuga ga dukkan abubuwan gina jiki kamar magnesium, potassium, bitamin A da C, da kuma fure. Hakanan suna da abubuwa masu rai da yawa wadanda suke taka muhimmiyar rawa yayin daukar ciki. Rage yawan koren kayan lambu yayin daukar ciki na iya kara barazanar Kananan shekarun haihuwa (SGA) wanda tayin da ke karami da kuma nauyin jiki fiye da na 'yan shekarun haihuwa. 48.2 g / rana na koren kayan lambu ana daukarta mai kyau ga mata a farkon farkon watanni uku. [6]

6. Goro

A farkon farkon watanni uku, sunadaran yana da matukar mahimmanci don tabbatar da lafiyar mahaifiya da tayi. Protein yana taimakawa cikin saurin ci gaban da tayi, tare da kiyaye gidan mahaifiya a lokaci guda. Hakanan yana shirya jiki don shayarwa. Abunda aka kiyasta na bukatar furotin ga mata lokacinda suke da ciki (kasa da makonni 16) shine 1.2 zuwa 1.52 g / kg nauyin jiki / rana. [7]

7. Naman Nama

Nama da kayayyakin dabbobi suna dauke da wani sinadari mai matukar mahimmanci wanda ake kira bitamin B12 wanda ba'a samunsa a cikin tsirrai. Vitamin B12 yana taimakawa cikin haɓakar haɓaka na tsarin juyayi na tsakiya. Rashin wannan bitamin na iya haifar da rashin ci gaba da ci gaban tayi. Kwayar shawarar bitamin B12 a lokacin daukar ciki na farko shine 50mcg. [8]

Abinci Don Gujewa A Lokacin Farko Na Farko

• Ya kamata a guji kifin da ke da babban matakin mercury kamar kifin takobi da tayal kamar yadda zai iya kawo cikas ga ci gaban ƙwaƙwalwar bera da tsarin juyayi.
• Ya kamata a guji raw ko madarar da ba a shafa ba saboda yana iya ƙara haɗarin guba na abinci saboda ƙwayoyin cuta ko ƙwayoyin cuta da ke cikin madarar.
• Ya kamata a guji salati na nama wanda ake samu a kasuwa kamar salatin kaza ko kowane irin abincin salad.
• Cafarin maganin kafeyin saboda yana iya ƙara haɗarin ƙarancin nauyin haihuwa a cikin jarirai.
• Gwanda da ba ta daɗe ba kamar leda a cikinsu na iya haifar da nakuda da wuri, rashin jin daɗin jiki da raunana membran da ke tallafawa ɗan tayi.
• Eggswai ƙwai saboda yana iya ƙara haɗarin kamuwa da cutar Salmonella (ciwon hanji na hanji)
• Junk ɗin abinci ko abinci tare da ƙarin adadin kuzari 450-500 saboda yana iya haifar da rikice-rikice da yawa saboda ƙimar nauyi mai yawa.
• Raw sprouts saboda yana iya ƙara damar kamuwa da cutar hanji saboda kasancewar ƙwayoyin salmonella

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