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Haihuwar yara Haihuwa Prenatal oi-Amritha K Ta hanyar Amritha K. a ranar 24 ga Fabrairu, 2021 Wadansu sunyi imanin cewa cinye abinci mara cin ganyayyaki yayin daukar ciki mara kyau ne ga uwa mai ciki da tayi. Likitoci da masana kiwon lafiya sun musanta wannan iƙirarin kuma sun ƙara da cewa cin abincin mara cin ganyayyaki ba shi da lahani yayin ɗaukar ciki kwata-kwata [1] .
Abincin Marasa Cin ganyayyaki yayin Ciki: Shin Yana da Lafiya?
Dalilin damuwa game da abincin mara cin ganyayyaki a lokacin daukar ciki shine cewa yawancin abincin da ba na ganyayyaki ba suna da mai yawa na potassium da cholesterol, yana sa ku sami ƙarin kiba [biyu] . Man da ke cikin abincin da ba na ganyayyaki ba, shi ma, bai dace da mace mai ciki da za ta ci yau da kullun ba [3] .
Lokacin da kuka yi ciki, babu takamaiman buƙatar rage iya cin abincin ku mara cin nama. Likitocin sun kara da cewa mutum ya ci gaba da shan kaji, kifi, kwai, da dai sauransu sai dai idan ba ku da wata matsala da wadannan abincin [4] . Yawan shan kowane irin abinci mara cin ganyayyaki a kowace rana na iya taimakawa ga ci gaban tayin cikin lafiya ta hanyar samar da sinadarai masu maiko ga jikin uwa. [5] .
Shaye-shayen waɗannan abinci mara cin ganyayyaki yayin ɗaukar ciki bai dace da ɗan tayin da ke girma ba kamar yadda mai ciki za ta iya fama da matsalolin lafiya, musamman alaƙa da narkewar abinci kamar gudawa, maƙarƙashiya, kumburin ciki da sauransu.
Da ke ƙasa akwai mafi kyawun abinci mara cin ganyayyaki waɗanda zaku iya cinye yayin ciki. Zai taimaka idan kayi tsokaci cewa waɗannan abincin waɗanda aka lissafa a ƙasa ya kamata a cinye su zuwa mafi ƙarancin lokacin da kuke ciki.
Abincin Marasa Cin ganyayyaki Don Ci yayin Ciki
Ire-iren abincin da ba na ganyayyaki da aka jera a ƙasa an tattara su daga nazari akan ra'ayoyin mata masu ciki. Ba kowace mace mai ciki bace zata sami sha'awa iri ɗaya ba, kuma abin da zai zama daɗi a gare ku zai iya yin ɗayan. Don haka, muna ba da shawarar cewa uwaye masu jiran tsammani su ɗauki lokaci, su gano wane irin abinci mara nama ne suka fi so, kuma a bincika yiwuwar ƙin abinci ko ƙyamar dandano.
1. Kaza : A lokacin daukar ciki, kaza tana daya daga cikin hadaddun abincin da ba na ganyayyaki da zaka ci ba. Koyaya, tabbatar cewa baku tsunduma cikin abincin kaji mai yaji sosai saboda yana iya haifar da tashin hankali [6] . Abincin kaji mai ɗanɗano mai kaushi kamar kajin malai zaɓi ne mai aminci ga mata masu ciki.
2. Rago : Lamban rago abinci ne mai laushi mara cin ganyayyaki wanda zaku iya ci yayin ciki [7] . Yana da wadataccen sunadarai da bitamin suma. Nazarin ya nuna cewa mata masu juna biyu ya kamata su sami naman laushi idan aka kwatanta da kowane irin nama a lokacin daukar ciki [8] .
3. Naman sa : Jan nama ya kamata a cinye shi da mahimmanci sosai saboda yana da yawa a matakan cholesterol wanda zai iya sanya maka sanya nauyin da ya wuce kima yayin daukar ciki. Mata masu ciki za su iya gwada jita-jita irin naman shanu irin su gasashen da ba su da yaji sosai kuma an dahu sosai [9] .
4. Tuna : Sandwiches na Tuna shine ɗayan buƙatun da yawancin mata masu ciki ke fuskanta lokacin ciki. Ya kamata a rage sandwiches na Tuna zuwa mafi karanci. Babban tushe ne na mai mai omega-6, wanda ya kamata a iyakance shi yayin daukar ciki [10] .
5. Qwai yayi fatattaka / dafa shi : Farin kwai yana dauke da sinadarin calcium sosai kuma zai taimaka wa girman kugun jarirai [goma sha] . Ya kamata uwar ciki ta cinye farar kwai don karin kumallo don lafiyar jariri da mommy.
6. Miyar mara cin ganyayyaki : Kamar yadda bincike ya nuna, miya ita ce mafi kyawun abincin da ba na ganyayyaki ba da za ku iya ci yayin ciki [12] . Miyan wake koyaushe lafiyayyen tsari ne ga abincin mai ciki. Gidan ajiyar antioxidants ne kuma mai sauƙin narkewa ne.
Kayan girke-girke marasa cin ganyayyaki Don Ciki
1. Tumbin Lemon Kifi
Sinadaran
- Fillets shida na zabi da kuka zaba
- & frac14 karamin paprika
- Cokali daya na manna tafarnuwa
- Tafarnuwa tafarnuwa daya / tafarnuwa 2
- Lemon tsami cokali biyu
- Man zaitun na budurwa babban cokali biyu
- Ganyen Coriander, kamar yadda ake buƙata
- Gishiri, kamar yadda ake buƙata
Kwatance
- Wanke kifin kifin da dafa shi da gishiri, manna tafarnuwa, paprika da ruwan lemon tsami na tsawan minti 20.
- Zuba ruwa a cikin tukunyar jirgi ko murhun wuta (ba tare da nauyi ba).
- Sanya filletin kifin a cikin kwanon girkin.
- Steam ya dafa kusan minti shida zuwa takwas har sai kifin ya zama mai walƙiya.
- Cire daga cikin abincin da ke yin tururi da ado da ganyen coriander.
Abincin Marasa Cin ganyayyaki don Guji Yayin Ciki
Duk abin da ya kamata ku tuna shi ne cewa ya kamata ku ci abincin da ba na ganyayyaki ba a cikin adadi mai yawa don kauce wa haɗarin karɓar nauyin mara lafiya, yawan matakan cholesterol da haɗarin cututtukan zuciya da jijiyoyin jini [13] .
Koyaya, idan zaku iya guje wa shan nau'ikan nau'ikan abinci mara cin ganyayyaki yayin cikinku:
- Deli-nama ko naman da aka dafa da kuma warke waɗanda aka yanyanka su kuma ayi musu sanyi ko zafi saboda haɗarin kamuwa da cutar listeria.
- Eggsanyen ƙwai suna ɗauke da ƙwayoyin salmonella.
- Kifin da ke dauke da sinadarin mercury mai yawa, kamar tuna, bass, sea da sauransu.
- Raw shellfish (sushi) yana da saukin kamuwa da cututtukan algae.
A Bayanin Karshe ...
Abincin mara cin ganyayyaki, idan an dafa shi da kyau kuma yana da lafiya, yana da kyau ga mata masu juna biyu. Tabbatar da kallon abin da kuke ci da kuma irin abincin da za ku ci.
