Shin kin shirya zama uwa? Shin kina shayar da jaririnki nono? To bari mu koyi daidai game da waɗannan muhimman abubuwan gina jiki!

Wannan lokaci ne na musamman a gare ku, uwa mai ciki, da kuma ku, waɗanda ke shayar da jaririnku. Don haka, a wannan lokaci mai tamani , yana da matuƙar muhimmanci ku kula da abincin da kuke ci don lafiyar ku da jaririnku. Kuna buƙatar kimanin kalori 300 zuwa 500 fiye da yadda kuke ci a rana a wannan lokacin. Wannan don girman jaririn ne da ƙarfin ku. Bari mu ga irin sinadaran da ku da jaririnku kuke buƙata a wannan lokacin.

Mene ne muhimman abubuwan gina jiki da kike buƙata a lokacin daukar ciki da kuma lokacin shayarwa?

Ga wasu daga cikin sinadarai masu gina jiki da za su taimaka muku da jaririnku ku kasance cikin koshin lafiya. Ana iya samun waɗannan a cikin 'ya'yan itatuwa sabo, kayan lambu, hatsi cikakke, goro, wake, kayayyakin kiwo, da nama marasa kitse. Likitanka kuma zai iya ba da shawarar ku sha maganin bitamin mai yawan ƙarfe kafin haihuwa.

Calcium - Ka sa ƙasusuwa da haƙoranka su yi ƙarfi kamar ƙarfe!

Calcium kamar siminti ne da ke gina ƙasusuwa da haƙoran jaririnka da na jaririnka. Kawai ka yi tunani, ba za ka iya gina gida ba tare da tushe mai ƙarfi ba, haka yake. Ba wai kawai ba, calcium yana taimaka wa zagayawar jininmu, tsokoki, da tsarin jijiyoyi su yi aiki yadda ya kamata. Uwa mai juna biyu da mai shayarwa tana buƙatar kimanin milligram 1,000 na calcium kowace rana. A ina za ka iya samun waɗannan?

• Kayayyakin kiwo marasa kitse ( yogurt , cuku, madarar da ba ta da kitse)
• Calcium - ruwan lemu mai ƙarfi da madadin madara kamar madarar waken soya da madarar almond
• Wasu hatsi
• Kayan lambu masu duhu kamar Kale, Alayyafo (idan an ci su da alayyafo)

Carbohydrates - Makamashi don aikin yini da kuma girman jariri!

Carbohydrates sune babban tushen kuzari ga jikinmu. Wannan kuzarin yana da mahimmanci ga girman jariri, don ayyukan yau da kullun, da kuma don shayarwa ga jariri daga baya. Duk da haka, ba dukkan carbohydrates ne ke da kyau iri ɗaya ba.

Zai fi kyau a sami carbohydrates daga hatsi cikakke , kamar shinkafa mai launin ruwan kasa tare da bran, buckwheat, sha'ir, burodi na bran, da kuma 'ya'yan itatuwa da kayan lambu.

Wannan abincin yana da kyau ga ciki domin yana da wadataccen sinadarin fiber. Yana da kyau a rage carbohydrates masu kyau kamar farin burodi, shinkafa fari, da abinci da abin sha tare da ƙarin sukari gwargwadon iko.

Fiber - Mafi kyawun mafita ga ciwon ciki da maƙarƙashiya!

Maƙarƙashiya matsala ce mai matuƙar tayar da hankali ga iyaye mata da yawa a lokacin daukar ciki. Tana iya haifar da kumburi da rashin jin daɗi. Mafi kyawun mafita ga wannan ita ce cin abinci mai ɗauke da zare. Waɗanne abinci ne ke da zare mai yawa?

• Hatsi cikakke - wannan yana nufin hatsi cikakke, burodin bran, shinkafa launin ruwan kasa, hatsi.
• 'Ya'yan itatuwa sabo (ayaba, mangwaro, gwanda, lemu) da kayan lambu (karas, wake, alayyafo, kabeji).
• Legumes kamar wake, wake, wake, da wake.

Idan aka ƙara su a cikin abinci, hanjin yana aiki da kyau kuma maƙarƙashiya na iya raguwa sosai. Haka kuma, a sha ruwa mai yawa domin zare ya yi aiki yadda ya kamata.

Folic Acid - Yana da mahimmanci ga ci gaban kwakwalwa da kashin baya na jariri!

Folic acid wani muhimmin bitamin ne da ya kamata ki fara sha tun daga lokacin da kike shirin daukar ciki. Wannan saboda yana taimaka wa kwakwalwar jaririn da kuma kashin baya (bututun jijiya) su girma yadda ya kamata. Idan ba ki samu isasshensa ba, jaririnki yana cikin haɗarin kamuwa da munanan lahani na haihuwa kamar nakasar bututun jijiya. Saboda haka, shan akalla microgram 400 (0.4 milligrams) na folic acid a kowace rana kafin daukar ciki da kuma a cikin watanni na farko na ciki na iya rage wannan haɗarin sosai. A cikin watanni na biyu da na uku na ciki, wannan buƙatar ta ƙaru zuwa kimanin microgram 600 (0.6 milligrams), kuma uwa mai shayarwa tana buƙatar kimanin microgram 500 (0.5 milligrams). Ana samun waɗannan a cikin burodi da hatsi waɗanda aka ƙara folic acid. Haka kuma, kayan lambu kore (kamar alayyafo, kale, da ganyen collard), 'ya'yan itatuwa citrus (lemu, tangerines), avocado, lentil, da wake suna ɗauke da wannan bitamin da ake kira folate.

Kitse Mai Lafiya - Jaririnka yana buƙatar kitse don girma, amma mai kyau!

Ko da yake wasu mutane suna jin tsoron kitse, kitse muhimmin bangare ne na abinci mai kyau. Kitse yana da mahimmanci ga ci gaban jariri, musamman a lokacin daukar ciki, musamman don ci gaban kwakwalwa. Duk da haka, ya kamata ku zabi kitse mai lafiya, wato, kitse mara kitse . Kitse mara lafiya (nama mai kitse mai yawa, man shanu, man kwakwa) da kitsen trans (wanda ake samu a cikin margarine, kayan gasa, da abinci mai sauri) ya kamata a rage su gwargwadon iko. Kitse mai lafiya ana iya samunsa a cikin:

• Man kayan lambu kamar man zaitun , man canola, da man sunflower.
• Man shanu na goro da aka yi da goro kamar su cashew, gyada, almond, da kuma tsaban kabewa.
• Avocado.
• Kifin salmon mai mai kamar salmon, mackerel, da sardines (waɗannan kuma suna ɗauke da omega-3 fatty acids).

Iodine - Don ci gaban kwakwalwa da aikin thyroid na jariri!

Iodine wani muhimmin ma'adinai ne da ke taimaka wa glandar thyroid a jikinmu wajen samar da hormones. Waɗannan hormones suna da matuƙar muhimmanci ga ci gaban jariri, musamman kwakwalwa. Idan jariri bai sami isasshen iodine ba a lokacin daukar ciki, zai iya haifar da matsaloli tare da glandar thyroid, jinkirin girma, da nakasa a koyo. Saboda haka, yana da mahimmanci ga uwaye masu juna biyu da masu shayarwa su yi amfani da gishirin iodine lokacin dafa abinci da cin abinci mai wadataccen iodine, kamar abincin teku (kifi, jatan lande, kifin shellfish), da kayayyakin kiwo. Haka kuma, a duba ko bitamin da za a sha a lokacin daukar ciki ya ƙunshi microgram 150 na iodine (wannan nau'in iodine ne wanda jiki ke sha cikin sauƙi). Idan bai isa ba, yana da kyau a yi magana da likitanka ka tambaya ko kana buƙatar shan ƙarin.

Iron - Hana Rashin Gishiri da Rashin Gishiri da Kuma Kawar da Gajiya!

Iron yana da mahimmanci wajen samar da haemoglobin a cikin ƙwayoyin jinin ja. A lokacin daukar ciki, jariri yana buƙatar ƙarin jini don girma da haɓaka mahaifa, don haka buƙatar ƙarfe ma yana da yawa. A lokacin daukar ciki , zaku iya hana ƙarancin baƙin ƙarfe ta hanyar cin abinci mai yawan ƙarfe da shan ƙarin ƙarfe kamar yadda likitanku ya umarta. Idan kuna da ƙarancin ƙarfe, kuna iya jin gajiya koyaushe, kuna fuskantar wahalar numfashi, kuma kuna jin jiri . Abincin da ke ɗauke da baƙin ƙarfe:

• Nama mai laushi, kaza, da kifi.
• Kifi.
• Hatsi masu ƙarfi da ƙarfe.
• Legumes kamar lentil, chickpeas, da wake kore.
• Kayan lambu masu duhu kamar alayyafo, kale, da alayyafo.
• Shan ƙarfe yana ƙaruwa idan aka ci abinci mai ɗauke da ƙarfe tare da abinci mai wadataccen bitamin C (lemu, lemu, tumatir).

Protein - kamar tubalan ginin jikin jariri!

Protein shine babban ginshiƙin jikin jariri, wanda ya haɗa da tsokoki, ƙashi, fata, da gabobin ciki. Musamman a cikin watanni uku na biyu da uku na ciki, girman jariri yana da sauri, don haka buƙatar furotin ma yana da yawa. Duk da cewa uwa mai juna biyu tana buƙatar ƙarin furotin fiye da mace ta al'ada, ba a ba da shawarar samun sa daga tushen wucin gadi kamar su shakewar furotin da foda furotin ba. Abu mafi kyau shine a sami furotin daga abinci na halitta. Kyawawan tushen furotin:

• Nama marar kitse, kaza, kifi.
• Kwai.
• Madara, yogurt, cuku.
• Lentil, wake, wake, waken soya.
• Gyada kamar cashew, gyada, da almond, da kuma man shanu da aka yi da su.
• Tofu.

Vitamin A - ga zuciyar jaririnka, ganinsa, da kuma garkuwar jiki!

Vitamin A muhimmin bitamin ne wanda ke taimaka wa jaririnku ya girma a zuciya, idanu, da kuma garkuwar jiki. Rashin Vitamin A ba kasafai yake faruwa a ƙasashen da suka ci gaba ba. Duk da haka , shan bitamin A da yawa na iya zama illa ga jaririnku kuma yana haifar da lahani ga haihuwa. Saboda haka, ya fi kyau a sha bitamin kafin haihuwa wanda bai ƙunshi fiye da microgram 1,500 (5,000 IU) na bitamin A ba. Haka kuma, kada a sha ƙarin bitamin A sai dai idan likita ya ba da shawarar musamman. Abinci mai aminci wanda ke ɗauke da bitamin A:

• Madara da abincin kiwo.
• 'Ya'yan itatuwa masu launin lemu da rawaya da sauran kayan lambu (misali gwanda, cantaloupe, karas, dankali mai zaki, kabewa).
• Kayan lambu masu duhu (alayyafo, kale).

Vitamin B12 - don samar da jinin jariri da aikin kwakwalwa!

Bitamin B12 bitamin ne wanda yake da matuƙar muhimmanci ga samuwar ƙwayoyin jinin ja a cikin jariri, ci gaban kwakwalwa, da kuma ingantaccen aikin kwakwalwa. Ana samunsa galibi a cikin abincin dabbobi. Wato, a cikin abubuwa kamar nama, kifi, kaza, madara, da ƙwai. Akwai kuma hatsi masu ƙarfi waɗanda aka ƙara bitamin B12, da kuma a cikin madadin madarar da ba ta kiwo ba kamar madarar waken soya.

Idan kai mai cin ganyayyaki ne ko kuma mai cin ganyayyaki, ya kamata ka yi magana da likitanka game da ko ya kamata ka sha ƙarin bitamin B12 a lokacin daukar ciki da kuma lokacin shayarwa, domin rashin isasshen bitamin na iya haifar maka da matsala a gare ka da jaririnka.

Vitamin D - Yana taimakawa jiki wajen shan sinadarin calcium da kuma ƙarfafa ƙashi!

Vitamin D wani muhimmin bitamin ne da ke taimaka wa jikinmu ya sha sinadarin calcium, wanda ke taimakawa wajen ƙarfafa ƙasusuwanmu da haƙoranmu. Ana samar da Vitamin D a jiki lokacin da fatarmu ta fallasa hasken rana. Duk da haka, ba koyaushe muke samun isasshen hasken rana da safe da yamma ba, kuma wani lokacin ba zai isa ba. Saboda haka, muna buƙatar samun sa daga abinci. Abincin da ke ɗauke da bitamin D:

• Madarar da aka ƙara wa mai ƙarancin kitse ko kuma wadda ba ta da kitse, an ƙara mata bitamin D.
• Ruwan lemu mai ɗauke da sinadarin bitamin D.
• Gwangwani na ƙwai.
• Kifin salmon mai mai kamar tuna.

Masana sun ba da shawarar cewa mata masu juna biyu da masu shayarwa su sami aƙalla raka'o'in bitamin D guda 600 a kowace rana. Idan ba ku da tabbas ko kuna samun isasshen bitamin D, ku yi magana da likitan ku.

Wasu muhimman abubuwa da za ku tuna!

Kowanne daga cikin waɗannan sinadarai masu gina jiki yana da matuƙar muhimmanci ga lafiyarka, lafiyar jaririn da ke cikinka, da kuma lafiyar jaririn da ke shayarwa.

A taƙaice dai, cin abinci mai gina jiki mai kyau shine abu mafi mahimmanci. Wannan yana nufin ƙara nau'ikan kayan lambu masu launuka iri-iri, 'ya'yan itatuwa, hatsi gaba ɗaya, goro, wake, nama, kifi, da kayayyakin kiwo a cikin abincinku. Kada ku ci abinci iri ɗaya akai-akai, ku ci abinci iri-iri.

• Shawarar likita wajibi ne:Ka bi umarnin likitanka ko ma'aikacin lafiyar iyali a hankali, musamman game da kari. Sun san abin da ya fi dacewa da yanayinka. Kada ka fara shan sabbin bitamin ba tare da fara tuntuɓar likita ba.
• Sha ruwa mai yawa: Kada ka manta ka sha akalla kofuna 8-10 na ruwa a rana. Wannan ma yana da matukar muhimmanci. Yana da matukar muhimmanci ga mai shayarwa ta kasance mai yawan shan ruwa.
• Idan kana cikin shakka, ka tambaya: Idan kana da ko da ƙaramin shakku game da abinci ko abinci mai gina jiki, kamar "Shin yana da kyau a ci wannan?" "Shin wannan zai cutar da jaririn?", kada ka ji tsoro ko jinkirin tambayar likitanka.

Ba kai kaɗai kake cikin wannan tafiya ba. Lafiyarka da ta jaririnka sune mafi muhimmanci. Don haka ka ci abinci mai kyau, ka sha ruwa mai kyau, ka yi farin ciki, ka kasance cikin koshin lafiya! Fatan alheri a gare ka!

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` Abinci mai gina jiki na ciki, shayarwa, muhimman sinadarai masu gina jiki, bitamin, ma'adanai, ciki mai lafiya, ci gaban jariri