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Shin maganar 'mutane biyu suna buƙatar cin abinci' gaskiya ne?
Duk mun ji ana cewa, "Yanzu ba kai ɗaya ba ne, kai biyu ne. Don haka kana buƙatar cin abinci na tsawon kwana biyu." Amma shin hakan gaskiya ne? A'a. A cewar likitoci, kana buƙatar ƙarin kalori kusan 300 ne kawai a rana. Kuma wannan ya faru ne daga watanni uku na biyu na ciki. Ka yi tunanin yadda ƙarancin kalori 300 yake. Wannan shine kusan girman ayaba da kofi ɗaya na yogurt. In ba haka ba, babu buƙatar tara tsaunukan abinci don ciyar da mutane biyu. Yin hakan zai sa ka ƙara nauyi ba dole ba ne kawai.Me yasa shan bitamin yake da mahimmanci?
A lokacin daukar ciki, jikinka yana buƙatar wasu bitamin da ma'adanai fiye da yadda aka saba. Folic acid da iron sune biyu daga cikin mafi mahimmanci. Likitanka zai ba ka ƙarin bitamin na musamman a lokacin daukar ciki don wannan lokacin. Yana da matukar muhimmanci a sha shi yadda ya kamata.- Folic Acid : Wannan yana taimaka wa kwakwalwa da kashin baya na jaririn da ba a haifa ba su girma. Musamman ma, yana taimakawa wajen rage haɗarin kamuwa da nakasa ta haihuwa da ake kira lahani a cikin bututun jijiyoyi , kamar spina bifida .
- Iron : Yawan jininka yana ƙaruwa a wannan lokacin, don haka kana buƙatar ƙarin ƙarfe don ci gaba da aiki. In ba haka ba, za ka iya fuskantar gajiya , ƙarancin numfashi , da kuma rashin jini .
Saboda haka, kada ku yi sakaci da shan magunguna da bitamin da likitanku ya rubuta muku akan lokaci.
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Check Availability →Zan iya fara motsa jiki a lokacin daukar ciki?
Mutane da yawa suna tunanin, "Oh, ya yi latti a fara motsa jiki yanzu da za ku haihu." Wannan tatsuniya ce gaba ɗaya. A gaskiya ma, ko da ba ku taɓa yin motsa jiki ba a da, yana da kyau a fara motsa jiki mai sauƙi a lokacin daukar ciki, kamar yadda likitanku ya ba da shawara. Duk da haka, wannan ba lokaci ne mai kyau ba don fara sabbin wasanni masu tasiri (misali, ƙwallon ƙafa, tsere kan kan layi) waɗanda ke da babban haɗarin faɗuwa. Amma yana da kyau a fara yin abubuwa kamar tafiya mai sauri da iyo . Shawarar likita ita ce a yi motsa jiki na akalla mintuna 30 a rana, yawancin kwanakin mako. Wannan zai ba ku fa'idodi da yawa.- Za ka iya samun barci mai kyau a dare.
- Yana rage haɗarin kamuwa da ciwon suga na ciki yayin daukar ciki.
- Jiki da tunani suna samun kyakkyawan ƙarfafawa.
Tabbatar ka tuna da waɗannan ƙa'idodi yayin motsa jiki.
Motsa jiki yana da kyau, amma ya kamata a yi shi da kyau. Ga wasu abubuwa da ya kamata a tuna. Bari mu duba wannan teburi domin mu fahimci wannan sosai.| Abubuwan da ake yi | Abin da ba a so |
|---|---|
| Motsa jiki a matakin ƙoƙari wanda zai ba ka damar yin hira da aboki yayin motsa jiki. | Kada ka yi aiki tukuru har ba za ka iya numfashi ko magana ba. |
| Zaɓi motsa jiki mai daɗi da daɗi a gare ku (misali yin iyo, tafiya) bisa ga shawarar likitan ku. | Ka guji ayyukan da za su iya sanya duk wani matsin lamba, tasiri, ko rauni a cikinka. |
| Idan ka ji jikinka yana yin zafi sosai yayin motsa jiki, ka tsaya nan take ka huta. | Guji motsa jiki da ke ƙara zafi ga jiki, kamar "yoga mai zafi ." Ƙara zafin jiki ba shi da kyau ga jariri. |
Ruwa da sauran abubuwan sha
Yana da matuƙar muhimmanci a guji bushewar jiki a duk tsawon yini, ba kawai a lokacin motsa jiki ba. Shan kofuna 6-8 na ruwa a rana kyakkyawan ra'ayi ne. Amma a guji shan abubuwan sha masu sukari gwargwadon iko. A mafi yawan lokuta, ba ma tunanin adadin sukari da adadin kuzari da ba dole ba ne suke cikin abubuwan sha na 'ya'yan itace da aka saya a shaguna, shayi mai zaki, da abubuwan sha na kofi kamar 'Frappuccinos'. Waɗannan na iya haifar da ƙaruwar nauyi da ba dole ba cikin sauri. Saboda haka, mafi kyawun abin da za a yi shi ne a sha ruwa mai tsarki.Haka kuma kula da daidaiton jikinka.
Yayin da jaririnka ke girma a cikin mahaifarka, cibiyar nauyi ta jikinka tana canzawa. A taƙaice dai, daidaiton jikinka yana canzawa. Don haka yana iya zama da wahala a saba da shi a lokaci guda. Ko da lokacin da kake yin wani abu kamar hawa babur, dole ne ka yi shi a hankali da kuma a hankali. Don haka ka yi taka-tsantsan yayin tafiya, hawa da sauka daga matakala."Likitana ya gaya min cewa mafi kyawun maganin kumburin ƙafafuwa shine wurin ninkaya. Ina zuwa yin iyo kusan kowace rana. Ya ba ni sauƙi sosai." - Daga wani abokin gidan yanar gizon mu.
Saƙon Ɗauka Gida
- Babu buƙatar "cin abinci ga mutum biyu" a lokacin daukar ciki. Daga watanni uku na biyu zuwa gaba, ana buƙatar ƙaramin adadin ƙarin kalori 300 kawai a rana.
- Yana da matuƙar muhimmanci a sha bitamin da ke ɗauke da folic acid da iron kamar yadda likitanka ya umarta.
- Kamar yadda likitoci suka ba da shawara, yin motsa jiki na akalla mintuna 30 a matsakaici (kamar tafiya mai sauri ko iyo) a rana yana da fa'idodi da yawa ga lafiya.
- A guji motsa jiki idan kana jin gajiya sosai, zafi, ko kuma kana jin matsi a cikinka.
- Ka sha ruwa mai tsafta maimakon abin sha mai zaki. Ka kula da lafiyar jikinka sosai.
- Idan kana da wata shakka game da duk wani abu da aka ambata a nan, kada ka yarda da abin da wasu ke faɗi kawai, koyaushe ka tuntuɓi likitanka ko likitanka.
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