Ciki mai cin ganyayyaki: Shin Abincin Abincin Marasa lafiya yana da lafiya yayin ciki? Jerin Kayan Abinci Don Ci Da Gujewa

Mafi Kyawun Sunaye Ga Yara

Bene:

Ranar Haifuwa:

Aika Da

Aiko Min Da Imel Nuna A Shafin

Kawai A ciki

• 5 Hrs da suka wuce Chaitra Navratri 2021: Kwanan wata, Muhurta, Ibada da Muhimmancin Wannan Bikin
• 
• 6 Hrs da suka wuce Hina Khan tayi Murmushi Tare da Inuwar Green Green Inuwa Da Lebunan tsirara Masu Haskakawa Samun Dubi Kadan Cikin Matakai Masu Sauƙi!
• 8 Hrs da suka wuce Ugadi Da Baisakhi 2021: Haɗa Fuskantar Farinka Tare Da Cewa Cewa Masu Cece -cece Na Musamman Na Gargajiya
• 11 hours da suka wuce Horoscope na yau da kullun: 13 Afrilu 2021

Karka Rasa

• Labarai Masu ba da horo na Amurkawa suna jagorantar kwasa-kwasan Ingilishi don masu ilimin Indiya
• Wasanni IPL 2021: Ya yi aiki a kan batana bayan an manta da shi a cikin gwanjo na 2018, in ji Harshal Patel
• Kudade Faduwar Farashin Zinare Ba Da Damuwa Ga NBFCs ba, Bankuna Suna Bukatar Su Kiyaye
• Fasaha Lia'idodin AGR Da Latestaukar Hanya mafi Girma na Iya Shafar Sashin Telecom
• Fina-finai Gudi Padwa 2021: Madhuri Dixit tana Tunawa da Yin Biki mai Albarka Tare da Iyalinta
• Motoci Littattafan Mahindra Thar Sun Tsallake Dutsen Mile Dubu Hamsin A Cikin Watanni Shida
• Ilimi Sakamakon Sakamakon Policeansanda na CSBC Bihar na ablearshe na 2021 Ya Bayyana
• Tafiya Mafi kyawun wurare 10 don Ziyara A Maharashtra A watan Afrilu

Fa'idojin juya ganyayyaki suna da yawa baya ga yadda yake taimakawa muhalli da dabbobi, cin ganyayyaki na da amfani ga lafiyar ku baki daya. A bisa mahimmanci, cin ganyayyaki yana kawar da amfani da kayan dabbobi, musamman daga abincin. Abun cin nama ya guji cin kayan kiwo, kwai, nama, zuma da sauransu, a matsayin wata hanya ta hana 'zaluncin' da aka yiwa dabbobi.

Rahotannin baya-bayan nan sun nuna cewa yawan matan (wadanda ba maras cin nama ba) wadanda suke zabar zuwa cin ganyayyaki (bin abincin maras cin nama) kullum karuwa suke yi. Don haka, yana da lafiya a bi cin abinci mara cin nama lokacin da kuke ciki? Idan haka ne, ta yaya ya fi lafiya fiye da yadda ake cin nama ko cin ganyayyaki?

Karanta game da Cutar Cikin anabi'a a nan.

Amfanin Naman ganyayyaki a lokacin ciki

Yana da mahimmanci a sami lafiyayyen abinci a lokacin da kuke ciki saboda kuna buƙatar ƙarin abubuwan gina jiki da sunadarai fiye da kowane lokaci. Masana sun ce mace mai ciki za ta cinye bitamin da kuma ma'adanai, da nau'ikan mai mai mai kyau, mai dauke da sinadarin carbohydrates, da zare da ruwan ruwa - wanda cin ganyayyaki zai iya samarwa [1] [biyu] .

Abu daya da abincin maras cin nama ba zai iya bayarwa ba shine kayayyakin kiwo, wanda ya ƙunshi nau'ikan sunadarai masu inganci guda biyu, casein da whey - duka biyun ba vegan bane. Koyaya, sauran wadataccen furotin da abinci mai ƙoshin abinci a cikin abincin vegan na iya taimakawa tare da wannan.

An daɗe ana sukar cin ganyayyaki saboda sun kasance ba su da ƙarancin abinci mai gina jiki kamar bitamin B12, ƙwayoyin Omega-3, baƙin ƙarfe, iodine, alli, da kuma tutiya (masu muhimmanci a lokacin haihuwa) [3] . Kuma rashin waɗannan abubuwan gina jiki na iya haifar da rikicewar ciki, uwa mara kyau da lafiyar jarirai kuma, ba shakka, ƙarancin abinci mai gina jiki [4] .

Koyaya, masana sun nuna cewa bai kamata ku raina cin ganyayyaki kamar wannan ba saboda matan vegan na iya samun haɗarin ɓacin rai bayan haihuwa, haihuwar sashe na C, da kuma mutuwar mata masu ciki ko jarirai, kuma waɗannan hujjoji ne [5] [6] .

Baya ga wannan, masana sun ce matan da ke bin tsarin cin ganyayyaki galibi ba su da haɗarin rikicewar ciki fiye da matan da ba sa yi. Don haka, ingantaccen abinci mai cin ganyayyaki ana ɗaukarsa amintacce ga dukkan lokuta na rayuwa, gami da ɗaukar ciki, kuma abin da kawai yake ɗauka shi ne tsara shiri, tare da jagorancin masaniyar abinci da likitanku [7] .

Anan akwai wasu fa'idodi da aka tabbatar da ilimin kimiyya na cin ganyayyaki a lokacin daukar ciki:

• Abubuwan da ake shukawa a tsire-tsire yawanci suna da yalwar fiber amma ƙarancin sukari da mai, suna kariya daga cutar suga ko hawan jini yayin matakan ciki [8] .
• Abincin mara cin nama yana hana kiba mai yawa yayin daukar ciki.
• Babban abun cikin fiber a cikin abincin mara cin nama na iya kiyaye cutar preeclampsia (sanadiyyar hauhawar jini a lokacin daukar ciki) [9] .
• Wasu karatuttukan sun nuna cewa bin cin ganyayyaki a lokacin daukar ciki na iya taimakawa hana lalacewar DNA da rage barazanar jaririn na wasu matsalolin ci gaba [10] [goma sha] .

Shin Cin Abincin Vegan Yana da Amfani Yayin Ciki? Tushen Kayan Abubuwan Ciyar Kayan Abinci A Lokacin Ciki

Duk da yake nuna fa'idodi na bin cin ganyayyaki a lokacin daukar ciki, yana da mahimmanci a haskaka haske a gefensa kuma - don haka kuna iya zaɓar daidai gwargwadon gaskiyar. Kamar yadda cin abincin mara cin nama gaba daya baya da kayan dabbobi, ya rasa wasu abubuwan gina jiki, wanda, in ba a biya su ba, na iya cutar da uwa da lafiyar jaririn.

Abincin mara cin nama baya ƙunshe / yana da ƙananan matakan abubuwan gina jiki masu zuwa:

• Vitamin D : Levelsarancin matakan na iya ƙara haɗarin cutar preeclampsia, ƙarancin haihuwa, da zubar da ciki. Tushen ganyayyaki na bitamin D sune namomin kaza, ruwan 'ya'yan lemu masu ƙarfi, hatsi, madara waken soya, madarar shinkafa da madarar almond [12] . Kuma, ba shakka, yalwar hasken rana.
• Ironarfe : Duk da yake akwai wadatattun kayan abinci na vegan kamar su lellula, tofu, alayyafo, wake da chard na Switzerland, amma binciken ya nuna cewa jikinku baya shan baƙin ƙarfe wanda ba na heme ba daga abincin tsirrai kamar yadda yake samun baƙin ƙarfe a cikin kayayyakin dabbobi. Lura : Ana samun ƙarfen Heme ne kawai a cikin nama, kaji, abincin teku, da kifi, saboda haka heme iron shine nau'in ƙarfe wanda yake zuwa daga sunadaran sunadaran abincinmu. Ba a sami baƙin ƙarfe mai-heme a cikin abinci mai tushen tsire-tsire kamar hatsi, wake, kayan lambu, 'ya'yan itatuwa, kwaya, da iri [13] .
• Vitamin B12 : Yawancin abincin maras cin nama basu da bitamin B12, wanda zai iya ƙara haɗarin zubar da ciki, ciwon ciki na ciki, haihuwa kafin haihuwa, da nakasawa [14] . Tushen tsire-tsire ko vegan na bitamin B12 sun haɗa da yisti mai gina jiki, madara mai tsire-tsire (waken soya, almond, kwakwa, shinkafa), tempeh, kayan abinci masu karin kumallo, algae / tsiren ruwan teku da naman kaza.
• Omega-3 mai : Wannan yana da mahimmanci yayin daukar ciki, kuma masu cin ganyayyaki suna da ƙananan matakan jini na eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA), omega-3 ɗin biyu masu mahimmanci ga idanun jariri, kwakwalwa, da kuma tsarin jijiyoyi [goma sha biyar] . Tushen ganyayyaki na ƙwayoyin omega-3 sune tsabar chia, sprouts na Brussels, man algal (wanda aka samo daga algae), seedsa hean hatsi, walnuts, flaxseeds da perilla oil.
• Furotin : Rashin isasshen furotin na iya rage girman ci gaban jaririn. Duk da yake kayan cin ganyayyaki suna da wadataccen furotin, kamar su seitan, lentil, chickpeas da wake, koren wake, tofu, tempeh, edamame, hempseeds da dai sauransu, suna iya zama da wuya a narke yayin cikinku [16] .

Baya ga wadannan, sanya ido kan abubuwan da ke haifar da sinadarin calcium, zinc da choline, suma, kasancewar wadannan abubuwan gina jiki suna da mahimmanci ga lafiyar ku da lafiyar jaririn ku. Tushen sinadarin Calgene na masu ganyayyaki sun hada da ‘ya’yan itacen sesame, tahini, koren kayan lambu, tofu,‘ ya’yan itaciya da kuma biredin da launin ruwan kasa da fari.

Tushen zinc na 'ya'yan ganyayyaki sun hada da wake, kaji, lentil, tofu, gyada, goro,' ya'yan chia, lemun tsami, 'ya'yan hemp,' ya'yan kabewa, burodi da kuma quinoa. Kuma a ƙarshe, tushen tsirrai na ganyaye sun haɗa da wake, tofu, koren kayan lambu, dankali, kwaya, iri, hatsi, da 'ya'yan itace [17] .

Abin da Vegan Zata Iya Ci Yayin Ciki

Da ke ƙasa akwai jerin abinci mai ƙoshin lafiya da lafiyayyiya wanda vegan zai iya ci yayin ciki [18] .

• Legumes irin su wake, wake, da kuma wake.
• Kwayoyi da iri.
• Tofu, seitan, da kuma tempeh.
• Calgami mai-ƙarfi yoghurts da tsiron madara.
• Cikakken hatsi, hatsi, da kuma bayanan karya kamar su quinoa da buckwheat.
• Abincin tsire-tsire masu tsire-tsire kamar su gurasar Ezekiel, miso, tempeh, natto, pickles, kimchi, sauerkraut, da kombucha.
• Pleaplean shunayya, ja, da lemu da ganyaye, haka nan ganye koren kayan lambu .
• Yisti na abinci mai gina jiki (an ƙara shi zuwa abinci).

Wasu abubuwan gina jiki suna da wahala ko ma bazai yuwu a samu daga dukkan abincin tsirrai shi kaɗai ba, saboda haka, likitanka zai umurce ka da shan wasu abubuwan kari kamar su bitamin B12, bitamin D, omega-3 fats, iodine, choline and folate [19] .

Lura : Masana sun ba da shawarar cewa, tohuwa, danshi da dafa abinci da kwanon ƙarfe zai iya inganta muku shayar da wasu sinadarai, kamar ƙarfe da tutiya.

Abincin da za a guje wa yayin ɗaukar cikin vegan : Idan kana bin tsarin cin ganyayyaki a yayin da kake da ciki, banda guje wa samfuran dabba, ka guji shan barasa, maganin kafeyin, kayan abinci da aka sarrafa su da yawa irin su nama mai laushi, cukuwar vegan, ɗanyen tsiro da ruwan 'ya'yan itace mara ƙoshin [ashirin] .

koyi dabarun sihiri don yara

A Bayanin Karshe…

Idan kuna shirin bin tsarin cin ganyayyaki a lokacin da kuke da ciki, sai ku fara tuntuɓar likitanku da farko kuma ku duba ko abincin ya dace kuma ya ciyar da ku da jaririn ku. Ana buƙatar ƙarin karatu don cikakken fahimtar fa'idodin cin ganyayyaki a lokacin daukar ciki fiye da abincin yau da kullun.

Tsanaki : Da fatan za a lura cewa fa'idodin da aka ambata a sama suna amfani ne kawai da tsarin kayan lambu mai kyau wanda ke samar da madaidaicin abubuwan gina jiki.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin