Yanzu kin kai matakin ƙarshe na ciki, wato watanni uku na uku na ciki. Har yanzu akwai ɗan lokaci kaɗan kafin a haifi jaririn. A wannan lokacin, jaririn da ke cikin mahaifarki yana girma da sauri, yana ƙara nauyi. Abubuwa da yawa masu ban mamaki suna faruwa, kamar buɗewar idanunsa, farcensa , da kuma girmar gashi. Don haka, don ba da ƙarfi ga duk wannan, wannan lokaci ne da kike buƙatar yin taka tsantsan game da abincin da kike ci.
Waɗanne sinadarai masu gina jiki ne ku da jaririnku kuke buƙata?
Yana da mahimmanci a sami daidaitaccen abinci a wannan lokacin. Wannan yana nufin cewa abincinku ya kamata ya haɗa da 'ya'yan itatuwa, kayan lambu, furotin, hatsi cikakke, mai mai lafiya, da samfuran kiwo marasa kitse. A taƙaice dai, wannan hanya ce mai kyau ta samun sinadaran gina jiki da kai da jaririnku kuke buƙata a wannan lokacin, da kuma mafi kyawun abinci da za ku ci.
| Nau'in gina jiki | Me yasa yake da muhimmanci? | Waɗannan abinci ne da aka saba ci. |
|---|---|---|
| Bitamin A | Yana taimaka wa ƙasusuwan jariri, fatarsa, da kuma ganinsa su bunkasa. Wannan yana da matuƙar muhimmanci domin idanun jariri suna buɗewa a wannan lokacin. | Karas, dankali mai zaki, alayyafo, kayayyakin kiwo, kifi, gwanda, mangwaro. |
| Bitamin C | Yana taimakawa jiki wajen shan ƙarfe. Yana ƙarfafa haƙoran jariri, dashensa, da ƙashi. Hakanan yana da kyau sosai ga tsarin garkuwar jikinka. | Lemu, innabi, strawberries, kiwi, tumatir, broccoli, barkono mai kararrawa (barkono kifi). |
| Bitamin B6 | Yana da mahimmanci ga ci gaban kwakwalwar jariri da kuma samar da ƙwayoyin jinin ja. | Sassan kamar ayaba, kaza, naman sa, kifi, dankali, wake, da sauransu. |
| Bitamin B12 | Yana ƙarfafa tsarin jijiyoyi. Yana taimakawa wajen samar da ƙwayoyin jinin ja. Wannan yana iya zama rashin masu cin ganyayyaki. | Kifi, nama, kiwo, ƙwai. (Idan kana cin ganyayyaki, tambayi likitanka ka kuma sha ƙarin magani). |
| Bitamin D | Yana taimaka wa jiki ya sha sinadarin calcium, wanda ke ƙarfafa ƙasusuwa da haƙoran jaririnki da na jaririnki. | Kifin salmon mai mai kamar kifi salmon, gwaiduwa da kwai, cuku. Fuskantar sa da rana ta safe ma yana da kyau. |
| Calcium | A wannan lokacin, ƙasusuwan jariri suna fara ƙarfi, kuma calcium yana da mahimmanci don hakan. | Madara, yogurt, cuku, broccoli, kale, alayyafo, sauerkraut. |
| Choline | Yana taimaka wa kwakwalwar jariri da kuma ƙashin bayansa su girma yadda ya kamata. | Kwai, nama, kifi, madara, waken soya, gyada, dankali. |
| Baƙin ƙarfe | Iron yana da matuƙar muhimmanci wajen samar da ƙwayoyin jinin ja, waɗanda ke samar da iskar oxygen ga jariri. Iyaye mata da yawa suna fuskantar ƙarancin ƙarfe a wannan lokacin. | Nama mai ƙarancin kitse, kaji, abincin teku, alayyafo, lentil, wake, da wake. |
| Folate / Folic Acid | Yana kare shi daga lahani a cikin bututun jijiyoyi (lalacewar haihuwa) wanda zai iya faruwa a cikin kwakwalwar jariri da kuma kashin baya. | Ganyayyaki masu ganye (musamman kore mai duhu), gyada, lemu, wake, wake. |
| Omega-3 fatty acids | Yana da matuƙar muhimmanci ga lafiyar kwakwalwar jariri. | Kifi kamar salmon da kifi, flaxseed, gyada, da chia seeds. |
| Protein | Ana buƙatar furotin don girma dukkan sassan jikin jaririnku. Hakanan yana taimakawa wajen samar da jini ga ku da jaririnku. | Nama, kifi, ƙwai, kayayyakin kiwo, waken soya, goro. |
Ka yi tunani sau biyu kafin ka ci kifi domin samun omega-3
Ɗaya daga cikin mafi kyawun hanyoyin samun omega-3s shine cin kifi. Amma akwai abu ɗaya da za a tuna. Ƙananan kifaye kamar salmon da tuna mai sauƙi suna da kyau a ci, har zuwa oza 8-12 (gram 225-340) a mako. Amma manyan kifaye kamar albacore/white tuna, tilefish, da shark ya kamata a iyakance su zuwa oza 6 (gram 170) a mako. Waɗannan manyan kifaye na iya samun yawan mercury, ƙarfe mai nauyi. Yawansa na iya shafar ci gaban kwakwalwar jaririnku da tsarin jijiyoyi.
Ana kuma buƙatar mai da mai.
Ko da yake za ka iya tunanin "bai kamata ki ci mai ba," kitse mai lafiya yana da matuƙar muhimmanci a lokacin daukar ciki. Suna ba ki kuzari kuma suna taimaka wa gabobin jaririnki da mahaifa su girma.
Ka tuna, muna magana ne game da mai mai kyau. Ba abinci mai soyayye ba.
Zaka iya samun fats masu kyau daga abubuwa kamar:
- Avocado (A VOC ados)
- Zaitun da man zaitun
- Gyada kamar walnuts, cashews, da almonds
Kada ka manta da hatsi.
Maƙarƙashiya matsala ce da ta zama ruwan dare ga mata masu juna biyu. Hanya mafi kyau ta magance wannan ita ce a haɗa hatsi cikakke a cikin abincinku, waɗanda ke da wadataccen sinadarin fiber. Waɗannan kuma za su ba ku kuzari.
- Shinkafar launin ruwan kasa
- Hatsi
- Masara, sha'ir
- Burodi mai cikakken hatsi
Nawa ya kamata ku ci a kowace rana?
A matsakaici, uwa a cikin watanni uku na ciki tana buƙatar kimanin ƙarin kalori 450 a rana. Duk da haka, wannan na iya bambanta dangane da abubuwa kamar tsayi, nauyi, da matakin aiki.
Abu mafi mahimmanci shine a yi magana da likitanka game da adadin kalori da ya dace da kai, yadda kake son ƙara nauyi, da kuma abincin da kake buƙata.
A wasu lokutan, abincin da kake ci shi kaɗai ba zai isa ya samar maka da sinadaran gina jiki da kake buƙata ba. A irin waɗannan yanayi, likitanka zai iya ba da shawarar shan bitamin kafin haihuwa wanda aka tsara musamman dominka. Saboda haka, ya fi kyau ka bi shawarar likitanka maimakon yin abin da kake son yi.
Saƙon Ɗauka Gida
- Watanni 3 na ƙarshe na ciki lokaci ne da girman jaririnku yake kai kololuwa, don haka ku yi taka tsantsan game da abincin da kuke ci.
- Ku ci abinci mai kyau wanda ya ƙunshi dukkan abubuwan gina jiki kamar bitamin, iron, calcium, furotin, da omega-3.
- Sha ruwa mai yawa a duk tsawon yini. Kada ka bari jikinka ya bushe.
- Idan kana da wata shakka, tambayi likitanka ko ma'aikacin lafiyar iyali game da abincin da kake ci da kuma adadin da ya kamata ka sha.
- Ku yi wannan lokacin cikin farin ciki da annashuwa. Allah ya ba ku ƙarfin kawo jariri mai lafiya da daɗi cikin wannan duniyar!
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