Abinci 6 masu kyau da ya kamata ku ci a lokacin daukar ciki! (Abincin Ciki)

Tun lokacin da kika gano cewa za ki zama uwa, kin fi mai da hankali kan abin da kike ci fiye da yadda kike a da, ko ba haka ba? Hakika abu ne na halitta. Duk da cewa kin fara ranarki da kofi da donut, yanzu da kike da ƙaramin jariri da ke girma a cikinki, kina tunani sau biyu game da duk abin da kike ci. Domin abincin da kike ci shine babban kuma hanya ɗaya tilo da jaririnki zai samu sinadaran da yake buƙata don ya girma.

A lokacin daukar ciki, furotin da calcium suna da mahimmanci ga ci gaban kyallen jikin jaririnku da ƙasusuwansa. Bugu da ƙari, ana buƙatar folic acid don hana lahani a cikin kwakwalwa da tsarin jijiyoyi na jaririn. Bugu da ƙari, ana buƙatar ƙarfe fiye da yadda aka saba don taimakawa wajen samar da ƙwayoyin jinin ja waɗanda ke ɗaukar iskar oxygen zuwa ga jaririn. Don haka bari mu ga waɗanne abinci masu amfani ya kamata ku ƙara a cikin abincin ku a wannan lokaci mai tamani.

1. Hatsi Cikakku

Hatsi kamar shinkafa mai launin ruwan kasa, buckwheat, oat, da sauran hatsi cikakke sun fi lafiya fiye da farin burodi da shinkafa fari. Suna ɗauke da sinadarai masu gina jiki kamar folic acid da iron, kuma suna da yawan fiber. Wannan zare yana taimakawa wajen hana maƙarƙashiya, wanda mutane da yawa ke fuskanta a lokacin daukar ciki.

Za ka iya ƙara irin waɗannan hatsi a cikin abincinka a duk tsawon yini.

• Da safe: Yi oatmeal.
• Abincin Rana: Ku ci curry ɗinku na yau da kullun tare da shinkafar bran.
• Abincin dare: Ku ci roti da aka yi da wake ko kuma ɗan pitta.

Ta wannan hanyar, ƙara waɗannan hatsi a cikin abincinku zai samar muku da jaririnku da kuzari da abinci mai gina jiki da suke buƙata.

2. Wake da Lentil

Lentil wani bangare ne mai muhimmanci a cikin girkinmu. Haka kuma yana da matukar muhimmanci a hada da wake kamar chickpeas, wake, wake kore, da waken soya a cikin abincinku a wannan lokacin. Ana iya cin su a matsayin miya, a cikin salati, ko ma a tafasa.

Waɗannan goro ba wai kawai abin ciye-ciye ba ne, suna da ƙarfi wajen gina jiki wanda ke cike da furotin da zare . Haka kuma,

• Iron: Yana taimakawa jiki wajen samar da jini kuma yana hana cutar karancin jini , wanda ya zama ruwan dare a lokacin daukar ciki.
• Folate: Wannan siffa ce ta halitta ta folic acid. Yana da mahimmanci don hana lahani a cikin tsarin jijiyoyin jariri.
• Calcium: Ana buƙatar don gina ƙasusuwa da haƙoran jarirai masu ƙarfi.
• Zinc: Yana da matuƙar muhimmanci ga ci gaban ƙwayoyin halitta da kuma tsarin garkuwar jiki .

Saboda haka, kar a manta a haɗa nau'in goro kamar wannan aƙalla sau ɗaya a rana.

3. Kifin mai kamar kifin salmon (Salmon)

Omega-3 fatty acids suna da mahimmanci ga lafiyar kwakwalwa da idanu na jariri . Kifin Salmon babban tushen wannan sinadari ne mai mahimmanci. Bugu da ƙari, kifin salmon kyakkyawan tushen furotin ne da bitamin B.

Ɗaya daga cikin abubuwan da ke tsorata mutane da yawa game da cin kifi shine yawan sinadarin mercury . Duk da haka, kifaye kamar salmon, sardines, da herring suna da ƙarancin sinadarin mercury. Kuna iya cin waɗannan nau'ikan kifayen lafiya, waɗanda ba su da sinadarin mercury, har zuwa kimanin gram 340 (oza 12) a kowane mako. Duk da haka, ku guji cin manyan kifaye kamar tuna da mackerel akai-akai.

4. Ƙwai

Kwai abinci ne mai sauƙin yi da gina jiki. Kwai babban tushen furotin ne wanda ke ba ku da jaririnku dukkan amino acid ɗin da suke buƙata. Hakanan suna ɗauke da bitamin da ma'adanai sama da goma sha biyu.

Daga cikin waɗannan, choline yana da matuƙar muhimmanci. Kamar folic acid, choline yana da matuƙar muhimmanci ga ci gaban kwakwalwar jariri da kuma ƙashin bayansa .

5. 'Ya'yan itatuwa masu wadataccen bitamin C da 'ya'yan itatuwa

'Ya'yan itacen blueberry da raspberries suna da wadataccen bitamin C, potassium, folate, da zare. Duk da cewa ba a saba ganin irin waɗannan a ƙasarmu ba, muna da 'ya'yan itatuwa masu lafiya a ƙasarmu waɗanda za mu iya maye gurbinsu.

Ka yi tunani game da 'ya'yan itatuwa kamar mangosteen, guava, lemu, da innabi . Waɗannan suna da wadataccen bitamin C. Vitamin C yana da,

• Yana taimakawa wajen samar da sinadarin collagen, wanda ke taimakawa fatar jariri, ƙashi, da kyallen jikinsa su girma.
• Abincin da kake ci yana taimakawa jikinka wajen shan sinadarin iron.
• Yana ƙarfafa garkuwar jikinka.

Don haka, ƙara 'ya'yan itatuwa kamar wannan ko biyu a cikin abincinka kowace rana yana da matuƙar amfani a gare ka.

6. Yogurt mai ƙarancin kitse

Yogurt mara kitse, wanda ba shi da kitse, ya fi lafiya fiye da yogurt mai sukari ko ɗanɗano. Kofin yogurt yana ɗauke da sinadarin calcium fiye da kofin madara. Hakanan abinci ne mai wadataccen furotin.

Calcium ba wai kawai yana da mahimmanci ga ci gaban ƙasusuwa da haƙoran jaririnku ba, har ma yana da mahimmanci don kiyaye ƙarfin ƙasusuwanku. Bugu da ƙari, ƙwayoyin cuta masu kyau, ko probiotics, da ke cikin yogurt suma suna da kyau sosai ga lafiyar tsarin narkewar abinci.

Za ka iya ƙara wasu 'ya'yan itatuwa kamar ayaba ko mangwaro, ko ma wasu hatsi a cikin wannan yogurt ɗin da ba a saba ba kuma ka ji daɗinsa sosai.

Amma mafi mahimmanci, ka san abin da ke da amfani ga jikinka. Jikin kowa ya bambanta. Ya fi kyau ka yi magana da likitanka game da abincin da ya fi dacewa da kai, ko kana da rashin lafiyan jiki, ko wasu matsalolin lafiya. Yana da mahimmanci ka tuntuɓi likitanka kafin ka fara wani sabon abinci ko shan duk wani ƙarin bitamin.