Lafiyayyun Abinci 7 Da Za Su Ci Yayin Biyun Na Ciki

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Tare da farkon watanni na biyu, wataƙila za ku sami kwanciyar hankali kuma ku nisanci matsalolin gajiyarwa da cutar safiya. A cikin watanni uku na ciki, tayi zai fara girma da sauri. Za a samar da al'aurar jaririn tare da yatsun hannu, yatsu, idanu, hakora, gashi da ƙashi. Motsi na jariri shima yana farawa a wannan lokacin.

Zaɓin abinci a lokacin watanni na biyu na ciki yana taka muhimmiyar rawa wajen kiyaye lafiyar uwa da ɗan tayi. Yayinda yawancin gabobin tayin ke samuwa a wannan lokacin, mahaifiya na iya jin yunwa kuma tana buƙatar ƙarin abinci don tabbatar da ƙoshin lafiyar jaririn ba tare da wata matsala ba.

Bukatun Gina Jiki Na Wata Na Biyu

Kwararrun likitocin sun ba da shawarar cewa a yayin watanni uku na biyu, mata suna bukatar kara yawan sinadarin iron, bitamin D, magnesium, folate, calcium da omega-3 a cikin abincin da suke ci. Helpsarfe yana taimakawa samar da iskar oxygen ga ɗan tayi, alli yana tabbatar da ingantaccen aiki na jijiyoyi, tsokoki da tsarin jijiyoyin jini, folate yana hana haɗarin saurin aiki, bitamin D yana da mahimmanci don ci gaban ƙasusuwa da haƙori a cikin ɗan tayi, tallafin omega-3 lafiyar kwakwalwa, zuciya da kuma tsarin juyayi yayin da magnesium ke hana rikitarwa kamar ƙuntata ci gaban cikin ciki. Hakanan, yawan adadin kuzari na yau da kullun ya kamata a haɓaka ta calories 300-500 wanda dole ne ya haɗa da dukkan abubuwan gina jiki da aka ambata. Yi ƙoƙari kada ku cika cikin ku a kowane lokaci saboda yana iya haifar da wasu matsaloli saboda ƙima.

Lafiyayyun Kayan Abinci A Lokacin Wata Na Biyu

Anan ga jerin ingantattun abinci masu kyau waɗanda aka fi ba da shawara yayin watanni na biyu. Yi bayanin kula kuma dole ne a haɗa su a cikin tsarin abincinku.

1. Abincin teku

Abincin ruwa shine tushen ƙarfe wanda ke taimakawa wajen samar da ƙarin haemoglobin yayin daukar ciki. Rashin ƙarfe a cikin jiki yayin watanni uku na biyu na iya ƙara haɗarin ƙarancin jini [1] , ciwon ciki bayan haihuwa da haihuwa da wuri. Yawan shawarar ƙarfe da ake buƙata a wannan lokacin shine 27 MG [biyu] . Sauran abincin da ke da arziƙin baƙin ƙarfe sune nama mai laushi, kwayoyi, hatsi masu ƙarfi da hatsi.

2. Farar wake

Farin wake yana da wadataccen sinadarin calcium wanda yake da mahimmanci ga abubuwa da yawa kamar su hormone da aiki enzyme, samuwar hakora da ƙashi da ingantaccen aiki na tsokoki da hanyoyin jini a cikin ɗan tayi. [3] . 100 g na dafaffen farin wake ya ƙunshi MG 69 na alli. Rashin alli a lokacin watanni na biyu na iya haifar da haihuwa. Adadin alli na mata masu ciki shine 1000 MG [4] . Sauran hanyoyin samun alli sune madara, yoghurt, kwai, kale da tofu.

3. Peas mai baƙar ido

Peas mai ido da ido shine kyakkyawan tushen abinci ko folic acid wanda ke taimakawa wajen gina kwayar halitta, samar da jajayen ƙwayoyin jini da haɓaka rigakafi. Ficarancin abinci a jikin mace a cikin watanni uku na biyu na iya haifar da karancin jini da nakasar bututu. Amfani da 400-800 MG kowace rana ana ba da shawarar yayin watanni uku na biyu. Sauran hanyoyin samun 'ya'yan itace sune hanta na naman shanu, bishiyar asparagus, alayyaho, itacen buroshi da sauran kayan lambu. [5]

4. Shinkafar Kawa

Shinkafar Brown tana cike da magnesium da sauran abubuwan gina jiki kamar selenium, bitamin B6, manganese da phosphorus. 100 g na shinkafar ruwan kasa tana dauke da MG 43 na magnesium. Wannan sinadarin yana da amfani ga hakora da ci gaban kashi na tayin sannan kuma yana hana barazanar kamuwa da cutar kwakwalwa. Rashin magnesium yayin watanni uku na biyu na iya haifar da hauhawar jini, nakuda da kuma zubar da ciki. Mata masu ciki (shekarun 19-30) yakamata su cinye kusan 350 mg na magnesium / rana. Sauran abinci mai wadatar magnesium sune ayaba, goro da yoghurt. [6]

5. Kifi mai kitse

Kifi mai kitse kamar kifin kifi da tuna suna da wadataccen bitamin D. Amfani da bitamin D a yayin watanni na biyu yana inganta matakan ilimin lissafi da yawa kamar shan alli ta jiki da ci gaban ƙashi. Hakanan yana taimakawa cikin haɓaka rigakafi, sauƙaƙe haɓakar ƙwayoyin cuta da ƙwayar cell. Rashin bitamin D yana haifar da haɗarin cutar ciwon ciki, ƙarancin haihuwa da haihuwa. Adadin da aka ba da shawarar na bitamin D a lokacin watanni na biyu shine 200-400 IU / d. Rana ita ce tushen asalin bitamin D yayin da abinci kamar cuku da yolks suka wadata a cikin wannan bitamin. [7]

6. Furekashiya ko chia tsaba

Omega-3 acid mai yakamata ya zama muhimmin ɓangare na abinci yayin watanni uku na biyu. Yana da mahimmin tubalin gini na kwakwalwar bera da ragon ido kuma yana taimakawa hana bakin ciki na haihuwa. Hanyoyin halitta na omega-3 fatty acid sune kifi mai mai kama da tuna da sardines yayin da flaxseeds da chia seed su ne tushen tushen tsire-tsire waɗanda ke ɗauke da alpha-linolenic acid (ALA), wani nau'in omega-3 fatty acid. Rashin sa na iya haifar da raunin gani da ɗabi'a. Adadin shawarar mai na omega-3 shine 650 MG. [8]

7. 'Ya'yan itacen bushe

'Ya'yan itacen da aka bushe sune abinci mai gina jiki yayin ɗaukar ciki. Ya haɗa da almond, ɓaure, cashew, dabino da ƙari da yawa waɗanda ke da wadataccen ƙarfe, alli da furotin kuma suna yin babban abun ciye-ciye kowane lokaci na rana. Amfani da busassun fruitsa providesan itace yana ba da dukkan lafiyayyun abubuwan gina jiki da ake buƙata a lokacin watanni na biyu. Mafi kyawu game da busassun fruitsa fruitsan itace shine za'a iya saka shi a kowane abinci kamar yoghurt don haɓaka dandano da ƙimar mai gina jiki. [9]

Abinci Don Gujewa A Lokacin Wata Na Biyu

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