'Ya'yan itacen da suka bushe da kwaya Yayin Ciki: Fa'idodi, Haɗari da yadda ake cin abinci

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A lokacin daukar ciki, sha'awar abinci babu makawa, ko wacce iri ce. Kuma a wannan lokacin, zaɓin lafiya yana da mahimmanci. Don haka, me zai hana ku haɗa da wani abu mai lafiya kamar drya fruitsan itace da nutsa nutsan goro a cikin abincinku don tabbatar da cewa ku da jaririn kun kasance cikin ƙoshin lafiya.

Yawancin busassun ‘ya’yan itace da goro kamar su apricots, fig, apples, walnuts, almond, raisins, da pistachios suna da kyau ga mata masu ciki kasancewar suna da wadataccen zare, antioxidants, bitamin da kuma ma’adanai kamar calcium, magnesium, iron, da sauransu.

'Ya'yan itãcen marmari masu bushe suna ɗauke da nau'ikan abubuwan gina jiki kamar sabbin' ya'yan itãcen marmari, sai dai abin da ke cikin ruwa. Kwayoyi sune abinci mai ƙoshin abinci mai gina jiki, kuma cin kaɗan daga cikinsu a lokacin daukar ciki zai taimaka muku biyan bukatun ku na gina jiki.

Amfanin Cin 'Ya'yan itaciyar' Ya'yan itacen da 'Ya'yan itaciya a lokacin da suke dauke da juna biyu

1. Hana ambaton ciki

'Ya'yan itacen busassun' ya'yan itace da goro suna da wadataccen zare wanda ke taimakawa wajen hana maƙarƙashiya, batutuwan da suka fi dacewa mata ke fuskanta yayin juna biyu. A wannan lokacin, yawancin rashin daidaituwa na hormonal yana faruwa wanda zai haifar da maƙarƙashiya. 'Ya'yan itacen busassun ma babban tushe ne na polyphenol antioxidants ^[1] .

2. Kara yawan jini

'Ya'yan itacen bushe da nutsa nutsan goro kamar dabino, almond, da cashews suna ƙunshe da ƙarfe mai kyau, mahimmin ma'adinai da ake buƙata yayin juna biyu ^[biyu] . A wannan lokacin, jiki yana ba da jini da oxygen ga jaririn, don haka tare da ƙaruwar buƙatar samun jini, buƙatar abun ciki na baƙin ƙarfe a cikin jikin ku ma yana ƙaruwa.

3. Kula da hawan jini

'Ya'yan itace masu bushe da nutsa nutsan sune manyan hanyoyin samun sinadarin potassium, muhimmin ma'adinai wanda ke taimakawa wajen daidaita matakan hawan jini da haɓaka kula da tsoka. Hawan jini a lokacin daukar ciki na sanya matsin lamba da yawa a kan zuciya da koda, wanda hakan na iya kara barazanar zuciya ko cutar koda da shanyewar barin jiki ^[3] .

4. Taimakawa wajen bunkasa haƙoran jariri da ƙasusuwa

'Ya'yan itacen busassun' ya'yan itace da kwayoyi suna ba da adadin bitamin A, mai narkewar bitamin da ake buƙata don haɓaka haƙoran jariri da ƙasusuwa. Hakanan yana taimakawa wajen kiyaye tsarin garkuwar jiki yadda yakamata, kiyaye hangen nesa da taimakawa ci gaban tayi da haɓaka ^[4] .

5. Qarfafa kasusuwa

'Ya'yan itacen bushe da nutsa nutsan itace kyakkyawan tushen alli, wanda ya zama dole lokacin daukar ciki. Lokacin da kake da ciki, jikinka yana buƙatar ƙarin alli don kiyaye haƙoranka da ƙasusuwa da lafiya sannan kuma jaririnka ya sami ƙarfi da ƙashi da haƙori ^[5] .

Sauran fa'idodin shan busassun 'ya'yan itatuwa da goro sune kamar haka:

• Dabino da prunes suna ƙarfafa tsokar mahaifa kuma suna sauƙaƙa aikin bayarwa ta hanyar rage damar zubar jini bayan haihuwa.
• Yawan shan ‘ya’yan itace da na goro a lokacin daukar ciki na rage barazanar asma da shaka iska ^[6] .
• Gyada, cashews, da almond sune kyakkyawan tushen albarkatun mai na omega 3 wadanda suke hana haihuwa da haihuwa, da kuma kara nauyin haihuwa da rage kasadar kamuwa da cutar yoyon fitsari.

Jerin 'Ya'yan' Ya'yan itacen bushe da na goro da za'a sha yayin Ciki

• Gyada
• Cashews
• Gyada
• Pistachios
• Almond
• Abubuwan busasshen apricots
• Zabibi
• Apples da aka bushe
• Kwanan wata
• Figauren ɓaure
• Ayaba busashshe
• Gyada

Illolin Side Cinye Da Fruan itace ryaryan itace da Kwayoyi

'Ya'yan itacen busassun' ya'yan itace da kwayoyi ya kamata a cinye su gwargwado. Wuce shi zai iya haifar da matsaloli na ciki, riba mai nauyi, gajiya, da ruɓe haƙori saboda suna da yawan sikari da kalori.

Hankali Don Yin Yayin Whileaingan Da Fruan itacen rya Anda da itsa Andan Goro

• Guji busassun fruitsa fruitsan itacen da suka sugara sugars da abubuwan kiyayewa a ciki.
• Zaɓi 'ya'yan itacen da aka bushe da rana maimakon waɗanda ake sarrafawa.
• Ajiye busassun fruitsa fruitsan itace da nutsa nutsan goro a cikin rufaffiyar kwantena don hana kamawar moɗa.
• Bincika idan fruitsa fruitsan itacen sun ruɓe kuma suna wari kafin cinyewa.
• Guji busassun fruitsa fruitsan itacen da suke canza launi.

Hanyoyin cin 'Ya'yan itacen bushe da na goro yayin Ciki

• Kuna iya cinye su danye.
• Nutsara kwayoyi a wasu abinci mai ɗanɗano kamar poha, upma, da sauransu.
• Nutsara kwayoyi da 'ya'yan itace bushe a cikin salad ɗinku, pudding, custards, da sandwiches.
• Hakanan zaku iya yin drya dryan busassun drya dryanku da ƙwaya mai haɗuwa, abinci mai ƙoshin lafiya don ci lokacin da sha'awar abincinku ta tashi.
• Haɗa shi a cikin laushi mai laushi ko madara.

Yaya 'Ya'yan itacen bushe da na goro da za su ci a Rana guda?

Kamar yadda busassun fruitsa fruitsan itace da nutsa nutsan goro suka ƙunshi ƙarin adadin kuzari, ana bada shawara a ci ɗan hannu. Hakanan zaka iya cin abincin duka busassun 'ya'yan itace da kwayoyi don biyan buƙatun ƙosarka.

Hakanan ku tuna cewa cin 'ya'yan itace da kwaya shi kaɗai ba zai taimaka ba. Amfani da sabbin fruitsa fruitsan itacen yau da kullun zai wadatar da jikinku da wadatattun abubuwan gina jiki.

Lura: Da fatan za a tuntuɓi likitan mata kafin cinye busassun 'ya'yan itatuwa ko goro.

1. [1]Vinson, J. A., Zubik, L., Bose, P., Samman, N., & Proch, J. (2005). 'Ya'yan itacen da aka bushe: masu kyau a cikin kwayar cuta da kuma maganin kwayar cutar. Jaridar kwalejin Nutrition ta Amurka, 24 (1), 44-50.
2. [biyu]Brannon, P. M., & Taylor, C. L. (2017). Arin ƙarfe a lokacin Ciki da Jarirai: Rashin tabbas da abubuwanda suka shafi Bincike da Manufofi. 9, 12 (13), 1327.
3. [3]Sibai, B. M. (2002). Rashin hauhawar jini na ciki a cikin ciki. Ciwon mata da na mata, 100 (2), 369-377.
4. [4]Bastos Maia, S., Rolland Souza, A. S., Costa Caminha, M. F., Lins da Silva, S., Callou Cruz, R., Carvalho Dos Santos, C., & Batista Filho, M. (2019). Vitamin A da Ciki: Binciken Nazari. Magunguna, 11 (3), 681.
5. [5]Willemse, J. P., Meertens, L. J., Scheepers, H. C., Achten, N. M., Eussen, S.J, van Dongen, M. C., & Smits, L. J. (2019). Amfani da alli daga abinci da ƙarin amfani a lokacin ɗaukar ciki na farko: Binciken Tsammani I. Jaridar Turai ta abinci mai gina jiki, 1-8.
6. [6]Grieger, J. A., Wood, L. G., & Clifton, V. L. (2013). Inganta asma yayin daukar ciki tare da antioxidants masu cin abinci: shaidun da ke yanzu. Masu gina jiki, 5 (8), 3212-3234.

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