Neman Taswirar Abincin Ciki Da Kwararru Ya Amince Da Ku Ya ƙare Anan

Mafi Kyawun Sunaye Ga Yara

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Ciki yana haifar da tashin hankali ga ma'aurata masu ciki da kuma ƙaunatattun su. Duk da haka, wannan kuma shine lokacin da ake buƙatar kulawa da yawa ga uwa da jaririn da ba a haifa ba. Yayin da duniya ke ma'amala da fargabar COVID-19, kula da lafiyar mace mai ciki kuma jin daɗin rayuwa ya zama mafi mahimmanci.

Yana da mahimmanci don mata masu ciki don fahimtar jikinsu kuma su ɗauki jagorar da ta dace lokacin da ya shafi abinci, motsa jiki, da hutawa. Kula da lafiyayyen abinci ba wai kawai yana kawar da cututtuka ba yana kuma taimakawa wajen kiyaye damuwa ta hankali. Babu wani lokaci a rayuwa da abinci mai gina jiki mai mahimmanci kamar baya, lokacin, da kuma bayan ciki. An faɗi daidai – ‘Kun zama abin da kuke ci’ da kuma mata waɗanda suke tsammani ko suke shirin haihuwa dole ne su ku ci abinci mai lafiya da sabo . TO lafiyayyan abinci yana ciyar da ci gaban yaron da ba a haifa ba. Wannan kuma yana ƙara rigakafi na uwa, Dr Sunita Dube, MD radiyo da kuma ɗan kasuwa na kiwon lafiya.

Shawarwari na Kwararru Akan Abincin Ciki

sarrafa faduwar gashi a gida

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TO lafiya tsarin rigakafi yana sa uwa mai ciki ta rage yiwuwar kamuwa da cuta ko rashin lafiya. A matsayina na mahaifiyar ‘ya’ya biyu da kuma likita na tsawon shekaru 17, inda ni ma tuntubar mata masu ciki , Na lura cewa a wannan lokacin, jikinka yana buƙatar ƙarin abubuwan gina jiki, bitamin da ma'adanai. A lokacin daukar ciki, yana da mahimmanci a ci kowane sa'o'i biyu. Ina ba da shawarar wannan ga kowace mace mai ciki da nake shawarta cewa ta rika samun akalla cokali biyu na gari mai tsafta da busassun 'ya'yan itace guda guda a kullum, Dr Dube ya shawarci. Anan akwai wasu shawarwari don kiyayewa yayin tsara shirin ku tsarin abinci don ciki .

• Ci gaba da cin abinci mai sauƙi, kuma ku haɗa da abinci mai sauƙi. Mata masu ciki dole ne su san lafiya da lafiya abinci mara kyau domin jin dadinsu a lokacin daukar ciki.
• Haka nan ana so a rika yawan cin kayan lambu masu yawa wadanda ake samunsu a kasuwannin gida lokacin da suke dauke da juna biyu, musamman ma na kwalabe, da daddare. ganye mai ganye , da dai sauransu.
• Kichdi na gida tare da turmeric, curd shinkafa wasu ra'ayoyin abincin dare ne na asali waɗanda suke da sauƙin narkewa kuma suna da kyau ga lafiya.
• Kayan abinci kamar idli, dosa, uttapam suna da kyau don karin kumallo, tare da kwakwa chutney da dan gishiri.
• Yawancin mata sukan fara kwanakinsu da shayi ko kofi, amma iyaye mata masu ciki yakamata su guji kofi ko shayi a cikin komai a ciki. hana ciwon safe .
• Hanya mafi kyau don kiyaye kanku ruwa ba tare da ruwa ba shine a samu ruwan Lemun tsami tare da baƙar gishiri ko madara.

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• Tsayawa lokacin kwanciya barci na shan kofi na madara tare da ɗan ƙaramin Nutmeg ( jaiphal ) wani abu ne kuma mata masu juna biyu su saka cikin al'adarsu saboda yana da mahimmancin tushen calcium, bitamin D da furotin wanda ke da matukar muhimmanci ga ci gaban yaro. Wannan yana taimakawa shakata jikinka kuma bari ka yi barci kuma.
• Da yawa mata masu ciki suna kukan rashin gashi , wanda zai kasance har sai bayan haihuwa. Yana da mahimmanci don ƙara kwakwa a cikin abincin ku a kowane nau'i. Dry kwakwa a cikin nau'i na laddoo ko halwa wanda ya zama ruwan dare a Indiya, waɗannan taimako sake cika gashin ku . Yana kuma hana wanda bai kai ba ga gashi . Hakanan yana da amfani don ƙara laddoo ko wasu kayan zaki waɗanda aka yi daga tsaba na sesame ( ku ) zuwa ga abincin ku.

Abinci Da Abin Sha Don Gujewa Lokacin Ciki

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Rashin halayen cin abinci mara kyau da yawan kiba na iya ƙara ku haɗarin ciwon sukari na ciki da matsalolin ciki ko haihuwa, in ji Dokta Akta Bajaj, Sr Consultant kuma shugaban kula da mata da mata, Ujala Cygnus Healthcare. Ga kayan abinci da yakamata ku guji.

High Mercury kifi

Wannan ya hada da Tuna, shark, swordfish da mackerel. Mata masu jiran gado kada su ci abinci high-mercury kifi fiye da sau biyu a wata.

Naman gabobi

Ko da yake yana da wadata a bitamin A, B12 , jan karfe kuma baƙin ƙarfe , mace mai ciki ta guji cinye su da yawa don guje wa sinadarin Vitamin A da jan karfe. Ya kamata a taƙaice shi sau ɗaya a mako.

Abincin da aka sarrafa

Cin abinci da aka sarrafa a lokacin daukar ciki yana ƙara haɗarin haɓakar kiba mai yawa , ciwon sukari da sauran matsaloli. Hakanan wannan na iya yin tasiri na lafiyar ɗan lokaci mai tsawo a cikin yaron kuma.

Raw sprouts

Ana iya gurbata shi da kwayoyin cuta a cikin tsaba. Mace mai ciki ta ci abinci kawai dafaffen sprouts .

Barasa

Shan barasa na iya haifar da zubewar ciki , rashin haihuwa da ciwon barasa na tayi.

Danyen Kwai

Danyen qwai na iya gurɓata da salmonella, wanda zai iya kai ga rashin lafiya da kuma ƙara haɗarin haihuwa da wuri. Ana iya amfani da ƙwai da aka yi wa pasteurized maimakon.

Abinci Da Abin Sha Da Ake Ci Lokacin Ciki

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yadda ake cire duhun idanu

Yana da mahimmanci cewa a mace mai ciki ta kula da abinci mai kyau . A wannan lokacin, jikinka yana buƙatar ƙarin abubuwan gina jiki, bitamin da ma'adanai. Mahaifiyar da za ta kasance tana buƙatar ƙarin adadin kuzari 350-500 kowace rana a cikin watanni na biyu da na uku. Idan a rage cin abinci rasa key gina jiki , yana iya haifar da mummunar tasiri ga ci gaban jariri. A lokacin daukar ciki, kuna buƙatar cinyewa karin furotin da Calcium domin biyan buqatar mai girma, Dr Bajaj ya bayyana. Anan akwai 'yan abubuwan da yakamata kuyi la'akari da ƙarawa a cikin abincin ku yayin lokacin ciki.

Kayan lambu

Legumes suna da kyakkyawan tushen shuka tushen fiber , furotin, baƙin ƙarfe, folate (B9) da calcium - duk abin da jikinka ke buƙatar ƙarin lokacin daukar ciki.

Dankali mai dadi

Dankali yana da wadata sosai a cikin beta-carotene, wani fili na shuka wanda ke juyar da shi zuwa bitamin A cikin jikinka.

Vitamin A Abincin Abinci

Vitamin A yana da mahimmanci don haɓakawa da bambance-bambancen yawancin sel da kyallen takarda. Yana da mahimmanci don ci gaban tayin lafiya. Lemu, rawaya, da kore kayan lambu kamar karas, alayyafo, dankali mai dadi , apricots, da lemu suna da kyau tushen tushen bitamin A ga mata masu juna biyu .

Qwai

Qwai su ne abincin lafiya na ƙarshe, saboda suna ɗauke da kaɗan daga kusan kowane nau'in gina jiki da kuke buƙata. Babban kwai ya ƙunshi adadin kuzari 77, da kuma furotin mai inganci da mai. Hakanan yana kunshe da bitamin da ma'adanai masu yawa.

Koren Kayan lambu

Kayan lambu kamar broccoli da duhu, koren kayan lambu, irin su alayyahu, sun ƙunshi da yawa daga cikin abubuwan gina jiki mata masu ciki suna bukata . Suna da wadataccen abinci mai gina jiki da yawa waɗanda ke da mahimmanci ga ci gaban tayin.

Jadawalin Abincin Indiya Da Tsarin Abinci Don Ciki

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Don tabbatar da cewa abin da kuke ci yana taimaka wa jikin ku kuma yana taimaka muku zama masu sha'awar, yada abincin ku ta rana ta bin daban-daban ra'ayoyin abinci . Kuna iya haɗawa da daidaita abubuwan da ke gaba dangane da nawa za ku iya ci da ko kai mai cin ganyayyaki ne ko kuma ba mai cin ganyayyaki ba.

Tafi Don Daidaita Abincin Abinci

Abincin mace a lokacin daukar ciki ya kamata ya kasance mai daidaitacce, mai arziki a cikin abinci mai gina jiki, mai sauƙi na narkewa da kuma dadi - don haka ya kamata ta yi farin ciki da cin shi kamar yadda yanayin tunaninta ya taka muhimmiyar rawa wajen ci gaban yaro gaba ɗaya. Tare da yin la'akari da canje-canje a cikin abincin da za su dace da bukatun ci gaban jariri, mahaifiyar da za ta kasance da kuma mutanen da ke kusa da ita ya kamata su ba da mahimmanci. sarrafa damuwa , motsa jiki, da farin ciki. A mace mai ciki yakamata ta ci abinci akai-akai , yi motsa jiki da likita ya ba da shawarar kuma a yi a lafiyayyen bacci sake zagayowar . Don ko da cin duk abubuwan gina jiki da uwa ke buƙata, abincinta ya kamata ya haɗa da abubuwan ciye-ciye kafin karin kumallo, karin kumallo, abincin tsakiyar safiya, abincin rana, abincin yamma da abincin dare. Baya ga haka, dole ne ta daidaita shan shayi ko kofi, ta nisanci shan barasa ko duk wani abu da ya shafi kayan maye kuma ya kamata ta kasance cikin wadataccen ruwa.

Saurari Jikinku

Idan adadin abincin yana sa ku ji damuwa, kada ku kasance. Tabbatar ku ku ci da yawa da kuma mai da hankali kan kiyaye tazara mai kyau tsakanin abinci. Misali, abincin ciye-ciye kafin karin kumallo da karin kumallo na iya samun tazarar sa'o'i daya a tsakaninsu, haka ma na tsakiyar safiya da abincin rana. Ka kiyaye tazarar awa uku zuwa uku da rabi tsakanin karin kumallo da abincin rana. A kiyaye tazarar sa'o'i biyu da uku tsakanin abincin rana, abincin maraice da abincin dare. Idan a kowane lokaci, kuna jin kumbura ko nauyi, yi tafiya mai sauƙi a ciki ko kusa da gidan, kuma ku tuntuɓi masanin abinci mai gina jiki ko likitan mata.

Kar a Tsallake Abinci

Hakanan ku tuna yana da kyau wani lokaci a rasa abinci ko biyu, amma bai kamata a sami kwarin gwiwa ba. Tsallake abinci yana dagula zagayowar jikinka kuma zai iya sa ka raunata, dimuwa ko tashin hankali. Ci gaba da yin musanya tsakanin kayan abinci, don kada ku gajiya da cin abu ɗaya, amma guje wa kayan abinci mara kyau gwargwadon yiwuwa. Idan ba ku da lafiya ku ci wani abinci na musamman ko tasa, kar ku tilasta wa kanku ku canza shi da wani abu mai kama da ƙimar sinadirai masu kama da juna. Ga duk wani zafin yunwa tsakanin abinci, koyaushe kuna iya cin wasu busassun 'ya'yan itace, goro, 'ya'yan itace da abinci mai daɗi.

Ra'ayin ciye-ciye Pre-Breakfast Don Abincin Ciki

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• Gilashin nonon saniya na fili
Almond madara
• Milkshake
• Ruwan apple
• Ruwan tumatir
• Busassun 'ya'yan itatuwa

(Tsarin Abincin Abinci: Max Healthcare)

Ra'ayin Breakfast Don Abincin Ciki

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• Kwano na 'ya'yan itatuwa
• Alkama Rava upma tare da kayan lambu da yawa
• Poha tare da kayan lambu da yawa
hatsi porridge
• Tushen alkama gabaɗaya tare da man shanu da omelet
• Kayan lambu omelette
• Paranthas tare da cika na alayyafo, dal, dankali, karas, wake, cuku gida, cuku tare da curd
• Mixed wake cutlet ko patties
• Wasu 'ya'yan itatuwa don tafiya tare da karin kumallo irin su apricots, dabino, fig mai dadi, ayaba, lemu
• Tushen cuku ko cuku da sanwicin kayan lambu
• Kayan lambu khandvi
• Shinkafa sevai tare da kayan lambu da yawa

(Tsarin Abincin Abinci: Max Healthcare)

Ra'ayin Tsakar Safiya Don Abincin Ciki

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Tumatir miya
• Miyan alayyafo
• Miyan alayyahu mai tsami
• Karas da miyan beetroot
• Miyan kaza

(Tsarin Abincin Abinci: Max Healthcare)

Ra'ayin Abincin Rana Don Abincin Ciki

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hanyoyin girma kusoshi da sauri

• Roti tare da zabin dal, kayan lambu da kwano na curd
• Parantha tare da dal da kwano na curd
• Karas da peas parantha tare da kwano na curd da ɗan man shanu
• Jeera ko shinkafa shinkafa da raita
• Shinkafa, dalan da kayan lambu tare da salatin kayan lambu
Lemun tsami shinkafatare da wake da wasu salatin kayan lambu
• Kayan lambu khichdi
• Salatin kaza tare da kayan lambu masu yawa ko miya
• Kaji curry tare da shinkafa
Gasashen kazatare da kwano na curd
• Shinkafa, dal, mint raita da 'ya'yan itace
• Kofta curry tare da shinkafa
• Cottage cuku parantha tare da man shanu da salatin kayan lambu
• Curd shinkafa
• Parantha tare da sprouted wake salad

(Tsarin Abincin Abinci: Max Healthcare)

Ra'ayoyin Abincin Maraice Don Abincin Ciki

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• Cuku da sanwicin masara
• Kayan lambu idli
• Alayyahu da tumatir idli
• Sevaiya tare da kayan lambu da yawa
• Karas ko lauki halwa
• smoothie na 'ya'yan itace tare da sabbin 'ya'yan itatuwa irin su ayaba ko strawberry

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• Gasasshen gyada da kayan lambu
• Farin kabeji da wake samosa
• Gurasa cutlet
• Chicken cutlet
• Sanwicin kaji
Miyan kaza
• Kwanon busassun dabino ko busassun 'ya'yan itace
• Kofin kore shayi
• Milk porridge tare da hatsi, sevaior daliya
• Kayan lambu daliya
• Mixed kayan lambu uttapam

(Tsarin Abincin Abinci: Max Healthcare)

Ra'ayin Dinner Don Abincin Ciki

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• Shinkafa tare da dalan, kayan lambu na alayyafo, da wasu koren salatin
• Roti tare da kwano na dal, kayan lambu na zabi da gilashin man shanu
• Dal khichdi mai gauraye da curry kayan lambu da kwano na curd
• Kayan lambu pulao ko shinkafa kaza tare da kwanon yoghurt
• Parantha mai laushi tare da gilashin man shanu

(Tsarin Abincin Abinci: Max Healthcare)

FAQs Game da Abincin Ciki

Tambaya: Me ya kamata mata su ci yayin daukar ciki?

ZUWA: A lokacin daukar ciki, ana ba da shawarar cewa mata su ci komai, amma abin da aka yi watsi da shi shi ne, a cinye komai daidai gwargwado. Sharuɗɗan don cin abinci mai kyau don a lafiyayyen ciki masu sauki ne kuma masu saukin bi. Lokacin, a ina, da nawa mace ta ci yana sassauƙa, kuma yakamata a sarrafa shi ta hanyar larurar jiki, in ji Dr Dube.

Tambaya: Yawan adadin kuzari na uwaye masu zuwa zasu buƙaci a rana?

ZUWA: Yana da mahimmanci cewa mace mai ciki ta kula da wani lafiyayyan abinci . A wannan lokacin, jikinka yana buƙatar ƙarin abubuwan gina jiki, bitamin da ma'adanai. Mahaifiyar da za ta kasance tana buƙatar ƙarin adadin kuzari 350-500 a kowace rana a cikin watanni na biyu da na uku, in ji Dokta Bajaj.

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kunshin fuskar gwanda don bushewar fata

Tambaya: Me zan ci in sha idan ina fama da ciwon safiya?

ZUWA: Ciwon safiya wani lokaci ne na al'ada a lokacin daukar ciki, wanda ke faruwa saboda yanayin jikin mutum ga gonadotropin chorionic (HCG). Masana sun shawarci matan da ke fama da matsananciyar matsalar rashin lafiyar safiya da su bi abinci mai hankali; ba shakka, ya kamata su guje wa abincin da ba su da girma a wannan lokacin. Amma za su iya sauraron jikinsu kuma su bi abincin da suka fi so kuma suyi la'akari da a lafiyayyen cin abinci mai gina jiki don taimakawa tayi girma . Bugu da ƙari, guje wa maiko, soyayye, abinci maras kyau a cikin waɗannan kwanaki kuma na iya taimakawa wajen kiyaye al'amuran rashin lafiya na safiya zuwa ƙaramin rashin jin daɗi.

Naku Na Gobe

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Aiko Min Da Imel Nuna A Shafin