Manyan Abinci 10 Da Za Su Ci Yayin Ciki Ga Jariri Mai Hankali

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Haƙiƙa ɗayan manyan ƙwarewa ne waɗanda mutane muke buƙata. Hakanan ƙwarewar ce za ta ƙayyade rayuwarmu mai zuwa, tun daga hulɗa da sadarwa zuwa rayuwa. Kuma kowane mahaifa yana son ‘ya‘ yansa su zama masu hankali, ta fuskar motsin rai da sauran su. A cikin son haka, ba su bar wani dutse da za a bari ba don samun yaransu duk hanyoyin da za su iya gina ƙwaƙwalwar su - littattafai, wasanin gwada ilimi, abin wasa da abin da ba haka ba. Amma ashe da gaske hankali abu ne da za a iya nome shi?

Tabbas, ana iya nome shi ko inganta shi ta hanyar horar da ƙwaƙwalwa koyaushe tare da cin lafiyayyun abinci masu wadataccen abinci mai mahimmanci don aikin ƙwaƙwalwar da ta dace. Amma duk da haka yawancin hikimar mutum galibi ana danganta ta ne ga ƙwayoyin halittar su da gadon halittar su. Koyaya, kun san cewa hankalin jaririn yana tasiri game da abincin da kuka ci yayin lokacin haihuwar ku? Kwakwalwar jaririnku zata fara bunkasa a farkon watanni uku kuma yana da mahimmanci ka fara cin abinci mai kyau tun daga farkon ciki.

Kuna son sanin menene wasu abinci waɗanda zasu iya taimakawa haɓaka haɓakar kwakwalwar jaririn ku kuma taimaka muku haihuwar jariri mai hankali? Mun tattara jerin nau'ikan abinci iri 10 waɗanda dole ne ku cinye don hakan!

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1. Alayyafo Da Sauran Koren Kayan Ganyen

Na farko akan jerin shine alayyafo tare da sauran kayan lambu masu ganye. Shin duk ba mu taɓa jin fa'idodi na alayyahu ga lafiyarmu baki ɗaya ba? Da kyau, yayin ciki, koren da kayan lambu, musamman alayyafo, na iya ba ku ƙarin fa'idodi. Da farko, bari muyi la'akari da ƙimar abincin alayyafo. Ya ƙunshi bitamin folic acid ko fure, da baƙin ƙarfe, waɗanda suke da mahimmanci ga ci gaban jariri. 100 gram na alayyafo suna ɗauke da microgram 194 na fure da baƙin ƙarfe 2.71. Baya ga wannan, yana dauke da gram 2.86 na sunadarai, gram 2.2 na fiber na abinci, da sauran bitamin (A, B6, B12, C, D, E, K), ma'adanai (alli, magnesium, phosphorous, potassium, sodium, zinc), da dai sauransu ^[1]

Amma me yasa jaririnku ke buƙatar folic acid da baƙin ƙarfe? Ana buƙatar folic acid don kwafin DNA, maye gurbin bitamin, da kuma ci gaban da ya dace na bututun jijiyoyin, tare da wasu fa'idodi masu yawa ga uwa da jariri. Wannan bututun na jijiyar ne wanda ke ci gaba da bunkasa cikin kwakwalwa kuma yin hakan, yana bukatar mai yawa. Wani rashi na fure ko folic acid yayin daukar ciki an tabbatar da shi a kimiyance yana da nasaba da larurar haihuwa a cikin jariri. ^[biyu] Ana buƙatar baƙin ƙarfe don ci gaban ƙwayoyin tayi, haɓakar jajayen ƙwayoyin jini, ɗauke da iskar oxygen zuwa ƙwaƙwalwar jariri da kuma taron sauran muhimman ayyuka. ^[3]

Kasancewa irin waɗannan mahimmancin abubuwan gina jiki, likitanku zai ba da umarnin ƙarfe da abubuwan ƙarin abinci. Amma duk da haka, shan koren ganye kamar alayyalo shima zai taimaka muku ƙara baƙin ƙarfe da cin abinci a hankali. Koyaya, kafin cinyewa ko dafa ganyen, tabbatar cewa kun wanke kayan lambu da kyau kuma kuyi watsi da duk wani sinadari mai cutarwa da yake akan su.

mafi kyawun mace a Indiya

2. 'Ya'yan itaciya

Sabbin fruitsa fruitsan itace suna containauke da muhimman bitamin da kuma ma`adanai a yalwace kuma menene ƙari, suna da daɗi kuma suna iya taimaka muku game da buƙata da haƙori mai daɗi wanda ke shiga yayin ciki! Wasu lafiyayyan yayan itace sun hada da lemu, shudaye, rumman, gwanda, mangoro, guava, ayaba, inabi da tuffa. Amma a cikin waɗannan duka, ana ɗaukar shuwirar shuɗi mafi kyau. Wannan saboda suna da arziki a cikin antioxidants. ^[4]

Amma, me yasa kuke buƙatar antioxidants? Jikinmu yana buƙatar yin daidaituwa tsakanin adadin antioxidants da masu ƙyamar kyauta a ciki. Inara yawan ƙwayoyin cuta kyauta yana shafar jiki da ayyukanta, yana haifar da gajiya mai raɗaɗi. Saboda haka, ɗayan ayyuka masu yawa na antioxidants shine yakar masu rajin kyauta.

Haka kuma, raƙuman raƙuman ruwa masu kyauta suna haɗuwa da lalacewar ƙwaƙwalwa da nakasa haɓakar kwakwalwa a cikin jarirai da 'yan tayi. ^{[5] [6]} Amfani da shudaya zai taimaka muku samun tarin antioxidants. Idan blueberries basu da dama, zaku iya gwada ɗayan 'ya'yan itacen da aka ambata a sama ko mafi yawan' ya'yan itace. Koyaya, kada ku yi sauri don samun yawan ku na antioxidants. Shan kananan rabo.

3. Qwai Da Cuku

Qwai ba wai kawai yana da wadata a cikin sunadarai ba, amma kuma suna cike da muhimman bitamin da kuma ma'adanai, musamman bitamin D. Suna kuma dauke da amino acid din da ake kira choline. ^{[7] [8]} Cuku wani tushe ne na bitamin D wanda yake da daɗi da lafiya. Yanzu, duka bitamin D, da kuma choline, an tabbatar da su a kimiyance cewa suna da alaƙa da ci gaban kwakwalwa a cikin matakin tayi da kuma rashi a cikin ɗayan na iya yin tasiri ga lafiyar ƙwaƙwalwar jariri, yana haifar da lahani da / ko rashin ƙarfi daga baya rayuwa. ^{[9] [10]}

Hakanan zaka iya samun rabo mai kyau na bitamin D daga 'ya'yan itace ko hasken rana, kodayake yawaitar rana ba zai zama kyakkyawan ra'ayi ba yayin da kuke ciki.

4. Kifi Da Abincin Ruwa

Lallai ne kaji labarin iodine da rawar da take takawa wajen kiyaye lafiyar kwakwalwa. Har ila yau, dole ne ku ji labarin omega 3 mai ƙanshi wanda wani ya ambata a hankali. Amma shin kun san cewa su biyun suna da mahimmanci a cikin ci gaban tunanin jaririn da hankali? Da kyau, kifi, duk da cewa ba duka bane, yana dauke da sinadarai biyu a ciki. Nazarin 2013 ya gano cewa dacewar iodine yayin daukar ciki na iya, a zahiri, ya kawar da aikin rashin hankalin mutum da yawa. ^{[goma sha]} Wani binciken na 2010 ya gano muhimmiyar rawar omega 3 fatty acid a ci gaban kwakwalwar tayi. ^[12]

Kifi mai ƙifi kamar kifin kifi da tuna suna ɗauke da sinadarai masu gina jiki kuma ana iya cin su da kyau. Koyaya, yayin cin kifi, yana da kyau koyaushe a fara tambayar likitanka, saboda wasu kifin na iya ƙunsar sinadarin mercury da wasu abubuwa masu cutarwa. Nemi shawarar likitanka kafin shan kifi yayin daukar ciki.

5. Yoghurt

Wani samfurin kiwo mai wadataccen sunadarai shine Yoghurt. Ana buƙatar sunadarai da yawa daga mahaifar don haɓaka ƙwayoyin jijiyoyin kursiyyi da kuma dukkan jiki. Sabili da haka, zaku iya cinye furotin da yawa yadda kuke so ba tare da hawan saman ba.

yadda za a cire tattoo dindindin

Kodayake akwai kayan abinci da yawa masu wadatar sunadarai, yoghurt yana da karin fa'idar cewa yana da kwayar cuta, ma'ana yana karfafa ci gaban kwayoyin cuta masu kyau da jiki ke bukata [13]. Don haka idan kuna fatan isar da jariri mai hankali da hankali, gwamma ku fara cinye lafiyayyen yogurt, musamman yogurt na Girka, kowace rana.

6. Almond

Almonds a gargajiyance an san shi da abincin ƙwaƙwalwa. An ƙara tallatasu bisa la'akari da ingancin nasu kuma duk da kyawawan dalilai. Kasancewa cikin koshin lafiya, dadi da kuma amfani, babu wata hanya guda daya da kake buƙatar shan su. Shin, kun san cewa gram 100 na almond ya ƙunshi kilocalo 579, gram 21 na sunadarai, gram 12.5 na zaren cin abinci, microgram 44 na fure da 3.71 mg na baƙin ƙarfe tare da wasu muhimman bitamin da kuma ma'adanai ^[14] Kuna iya samun dunƙun almond danyen a kowace rana saboda zai taimaka muku wurin sadar da jariri mai hankali da kwakwalwa!

7. Gyada

'Ya'yan itacen busassun' ya'yan itace da kwayoyi suna da, a cikin waɗannan shekarun duka, sun kasance a cikin kusan kowane jerin abubuwa game da omega 3 mai ƙanshi. Kuma goro ba banda shi. Kamar almond, goro shima wadataccen tushen sunadarai ne, carbohydrates, fiber na abinci, kuzari, bitamin, ma'adanai da omega-3 fatty acid da ake buƙata don ƙwanƙwaran ƙwarjin ku da ci gaban kwakwalwar ku. ^{[goma sha biyar]} Haka kuma, suna dauke da miligrams 0 na cholesterol kuma an tabbatar da su a kimiyance don inganta haɓakar jinin jini. ^[16] Don haka uwa da yaro suna cin gajiyar wannan goro mai ban mamaki.

8. 'Ya'yan Kabewa

Dole ne kuyi mamakin dalilin da yasa muke magana game da seedsan kabewa kuma ba kabewa gabaɗaya. A zahiri, haɗe da pumpakinan kabewa a cikin abincinku na ciki na iya zama ingantacciyar hanya don ƙara yawancin abinci mai gina jiki zuwa naku da jikin jaririnku. Suna da ƙari ko ƙasa da tsarin mulki iri ɗaya na sunadarai, zare, bitamin da kuma ma'adanai kamar na almond da na goro, kuma suna da antioxidants waɗanda ke tsara ayyukan 'yanci kyauta. ^[17]

9. Wake Da Lentils

Idan kun kasance mafi yawan mutane masu fata kuma kun fi son cin ganyaye da yawa a lokacin daukar ciki, tabbatar kun hada da wake da lentil kamar yadda suke ɗauke da duka ko yawancin bitamin da ma'adinan da aka ambata a cikin wannan labarin. Idan aka kwatanta da lentils, wake tabbas yana da gefen. Koyaya, zaku iya zaɓar ɗayansu kuma ku haɗa su da yawa a cikin abincinku don haihuwar jariri mai hankali. ^{[18] [19]}

magungunan gida na warin jiki

10. Madara

Ba za a iya fa'idodin shan madara sosai ba. Wannan shine dalilin da ya sa, koda bayan haihuwa, a lokacin mahimman ci gaban zamani, iyaye suna ba madarar yaransu. Duk da cewa kaso 89 cikin 100 na madara asaline ruwan cikinsa, sauran kaso 11 cikin 100 suna cike da abubuwan gina jiki. Ya ƙunshi gram 3.37, sunadarai 125, da gram 150 na potassium tare da wasu sinadarai masu yawa waɗanda tabbas za su kula da jariri mai girma da buƙatunsa na ƙwaƙwalwa mai tasowa. ^[ashirin] Shan madara yayin haihuwa zai kara muku damar haihuwa ta hanyar haihuwa!

Don haka, waɗannan sune kayan abinci guda 10 waɗanda zasu taimaka haɓaka ci gaban kwakwalwar ɗan cikinku a cikin mahaifar. Amma shan wadannan abincin kadai ba zai taimaka ba. Waɗannan za su yi aiki ne kawai idan kun ci gaba da rayuwa mai kyau da kanku. Ku ci lafiyayyun abinci kuma ku sha ruwa mai kyau. Yi aiki da motsa jiki don kasancewa cikin ƙoshin lafiya. Ba wai kawai motsa jiki yana taimakawa wajen haihuwar jariri ba, har ma yana taimakawa tare da haɓaka ƙwaƙwalwar jariri.

An tabbatar da shi ta hanyar kimiyya ta hanyar binciken 2012 cewa motsa jiki na uwa yana inganta aikin fahimtar yara . ^{[ashirin da daya]} Guji abubuwa marasa kyau kamar giya, abinci mara lahani, da sauransu. Hakanan kuna iya magana ko karanta labarai ga ciwan jaririn lokacin da kuke ci gaba da samun ciki. Hakanan, duk abin da ya faru, ku rage damuwa don farin ciki da ɗa mai ciki!

1. [1]Alayyafo, Bayanai na Kayan Abinci na Kasa don Sanarwa Game da Sanarwa game da Legacy, Sashen Nazarin Noma na Amurka.
2. [biyu]Greenberg, J. A., Bell, S.J, Guan, Y., & Yu, Y. H. (2011). Arin ƙwayar Acic da ciki: fiye da kawai rigakafin lalacewar bututu. Bayani kan ilimin haihuwa & ilimin mata, 4 (2), 52-59.
3. [3]Brannon, P. M., & Taylor, C. L. (2017). Arin ƙarfe a lokacin Ciki da Jarirai: Rashin tabbas da abubuwanda suka shafi bincike da Manufa. Kayan abinci, 9 (12), 1327
4. [4]Olas B. (2018). Berry Phenolic Antioxidants - Tasirin Lafiyar Dan Adam?. Iyakoki a ilimin kimiyyar magunguna, 9, 78.
5. [5]Buonocore G Perrone S, Bracci R, (2001), Magungunan kyauta da lalacewar kwakwalwa a cikin jariri, Biology Of neonate, 79 (3-4), 180-186.
6. [6]Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants da aikin abinci: Tasiri kan lafiyar ɗan adam. Binciken Pharmacognosy, 4 (8), 118-26.
7. [7]Qwai, Bayanin Bayar da Abinci na forasa don Sanarwar Ingantaccen acyadodi, Sashen Nazarin Noma na Unitedasar Noma na Amurka.
8. [8]Wallace, T. C., & Fulgoni, V. L. (2017). Abubuwan da ake amfani da su na Choline na yau da kullun suna haɗuwa da ƙwai da Amfani da Abincin Protein a Amurka. Kayan abinci, 9 (8), 839
9. [9]Blusztajn, J. K., & Mellott, T. J. (2013). Ayyukan Neuroprotective na abinci mai gina jiki na al'ada. Chemistry na asibiti da magani na dakin gwaje-gwaje, 51 (3), 591-599.
10. [10]Eyles D, Burne T, McGrath J. (2011), Vitamin D a ci gaban kwakwalwar tayi, tarurrukan karawa juna sani a kwayar halitta da ci gaban halitta, 22 (6), 629-636
11. [goma sha]Puig-Domingo M, Vila L. (2013), Abubuwan da ake samu na iodine da kuma kari a yayin daukar ciki a ci gaban kwakwalwar tayi, magungunan likitanci na yanzu, 8 (2), 97-109.
12. [12]Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). Omega-3 Fatty acid da ciki. Bayani kan ilimin haihuwa & ilimin mata, 3 (4), 163-171.
13. [13]Yoghurt, USDA mai dauke da kayayyakin samfuran kayan abinci, Ma'aikatar Noma ta Neman Binciken Noma ta Amurka.
14. [14]Almonds, Database na Nasa na forasa don Sanarwar Ingantaccen acyasarwa, Sashen Kula da Noma na Noma na Amurka.
15. [goma sha biyar]Walnuts, Database na Nasa na forasa don Sanarwar Ingantaccen acyadodi, Sashen Nazarin Noma na Unitedasar Amurka.
16. [16]Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK, 2018, Hanyoyin amfani da goro a kan jinin jini da sauran abubuwan haɗarin zuciya da jijiyoyin jini: sabunta meta-bincike da nazari na yau da kullun game da gwajin gwaji. Jaridar Amurka ta abinci mai gina jiki, 108 (1), 174-187
17. [17]Kabewa da 'ya'yan itacen squash, Database na utasa na Standardasa don Sanarwa na Legari ga acyari, Sashen Kula da Binciken Noma na Amurka.
18. [18]Wake, Bayanai na Kayan Abinci na forasa don Sanarwar Ingantaccen acyadodi, Sashen Kula da Noma na Noma na Amurka.
19. [19]Lentils, Database na Nationalasa na forasa don Sanarwar Ingantaccen acyasarwa, Sashen Kula da Binciken Noma na Amurka.
20. [ashirin]Milk, Bayanai na Kayan Abinci na Kasa don Sanarwar Ingantaccen Legadodi, Sashen Kula da Binciken Noma na Amurka.
21. [ashirin da daya]Robinson, A. M., & Bucci, D. J. (2012). Motsa Jiki da Ayyukan Fahimtar 'Ya'yan. Kimiyyar ilimi, 7 (2), 187-205.

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