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Yawancin mata suna damuwa game da samun ƙaruwa yayin ciki. A gefe guda, karuwar lamba akan sikeli yana nuna ci gaban yaro, kuma a ɗaya bangaren, ba wanda yake son samun ƙiba mai yawa. Ba za a iya guje wa karɓar nauyi ga mata masu juna biyu ba, amma yawanta ya dogara da halin cin abincin uwar mai ciki da kuma fahimtar ilimin kimiyyar lissafi na dukkan aikin.
Menene fam ɗin da ake ɗauka ƙari?
Don fahimtar waɗanne kilogram ne na superfluous, ya zama dole a tantance waɗanne ne ba naƙwara ba. Nauyin jikin yaro wani ƙananan ɓangare ne na ƙarin nauyin da ake buƙata.
Bari muyi la'akari dalla-dalla:
- Yaron ya auna nauyin 3-3,5;
- Mahaifa ya karu zuwa 650 g;
- Mahaifa ya kai kilogiram 1 don haihuwa;
- An kara kirji da kusan 500 g;
- Yawan jini yana ƙaruwa da kusan kilogram 1,5;
- Kumburawa sun kai kilo 1,5;
- Fat mai mahimmanci ga lafiyar ciki suna cikin kewayon kilogiram 2-4.
Abu ne mai sauki a kirga cewa nauyin da ake bukata ga mahaifiya mai ciki lokacin haihuwa shine kusan kilo 10.
Doctors suna da ƙa'idodi na kansu don ƙayyade halattar nauyin mata, gwargwadon BMI na farko (lissafi don ɗaukar ciki tare da ɗa ɗaya):
- IMT har zuwa 20 - 16-17 kilogiram;
- 20-25 - 11-15 kilogiram;
- 25-30 - 7-10 kilogiram;
- Sama da 30 - 6-7 kilogiram.
Duk abin da ya wuce iyakokin da aka halatta ana iya ɗaukarsa na wadatacce. Tabbas, ƙimar kowace mace ta ƙaddara ta hanyar likitocinta, kuma bayanan da ke cikin wannan labarin suna da yawa. A lokacin daukar ciki, karin nauyi ba makawa kuma muhimmi ne ga lafiyar uwa da ci gaban al'ada na jinjiri, amma tambaya ta taso, ta yaya ba za a samu da yawa ba?
Yaya za a guji samun nauyi fiye da kima yayin daukar ciki?
Samun nauyi mai yawa yana da alaƙa da halayyar cin abinci, a wasu kalmomin, halaye game da abinci mai gina jiki. Yawancin mata suna gaskanta cewa ya kamata su ci abinci biyu a lokacin daukar ciki. Bukatun mata masu ciki don adadin kuzari, abubuwan gina jiki (furotin, bitamin da kuma ma'adanai) sun fi na wasu matan, amma wannan ba yana nufin ba za ku iya hana kanku komai ba.
"Ku ci har biyu", "Komai yana da amfani wanda ya shiga bakina", "Bayan ciki zan rasa nauyi da sauri", "Yanzu zan iya", "Ina bukatan raina kaina" - wannan kuma da yawa shine yaudarar kai da rashin kulawa. Bincike ya tabbatar da cewa halayyar ciyar da uwa da kuma yawan kilogram da aka samu a lokacin da take dauke da juna biyu suna shafar dabi’ar ciyar da yaron da tsarin jikinsa. Idan mace ta sami yawan kiba da yawa a lokacin daukar ciki, to damar yaran ta fuskantar matsalar nauyin nauyi da kiba ya karu.
Hakikanin bukatun mata a farkon farkon watanni shine + karin adadin adadin kuzari 100 kowace rana. Bugu da ari, abun cikin kalori ya tashi kuma ana kiyaye shi a matakin daya:
- Salon rayuwa - + 300 karin adadin kuzari a kowace rana;
- Samun motsa jiki na yau da kullun - + 500 ƙarin adadin kuzari kowace rana.
Caloriesarin adadin kuzari an saka su zuwa yawan cin abincin kalori. A farkon rabin ciki, ya zama dole a karɓi aƙalla 90 g na sunadarai, 50-70 g na mai a kowace rana, sauran abubuwan kalori ya kamata su zama carbohydrates. A rabi na biyu na ciki, buƙatun sunadarai sun ƙaru - 90-110 g, mai da carbohydrates sun kasance a matakin ɗaya (calorizer). Game da mata masu ciki, yawancin sunadaran yafi kyau. Rashin sa yana haifar da raunin haɓakar ɗan tayi.
Kamar yadda kuke gani, babu buƙatar ku ci abinci sau biyu kuma ku wuce ruwa. Kuna iya rufe sabbin ka'idojin tare da ƙarin abinci mai ƙoshin lafiya guda biyu.
Menene ya kamata a cire daga abincin?
Jikin mace mai juna biyu hanyar ruwa ce mai gina jiki ga jariri, saboda haka bai kamata a ɗauki zaɓin abinci ba tare da kulawa ba.
Ya kamata a cire masu zuwa daga abincin:
- Wasu nau'ikan kifaye (tuna, kifin takobi, mackerel na sarki) saboda yawan abubuwan ƙarfe masu nauyi;
- Taba (sigari da hookah) kuma a guji kasancewa tare da masu shan sigari (abin da ake kira hayakin sigari);
- Madara da cuku mara ƙamshi, blue cuku;
- Abubuwan kyafaffen da tsiran alade;
- Barasa;
- Maganin kafeyin;
- Kayan dabbar danye (nama mai jini, carpaccio, sushi, da sauransu).
Kuma ya kamata kuma ku rage iyakantaccen abinci tare da babban abun cikin sukari (kayan marmari, kayan gasa) kuma kada ku yarda da sha'awar cin cutarwa. Adadin adadin sukari daga dukkan hanyoyin abinci bazai wuce 40-50 g kowace rana (calorizator) ba. A lokacin daukar ciki, mace tana da alhakin ba kawai don kanta ba, har ma da lafiyar ci gaban yaro.
Waɗanne abinci ake buƙata yayin juna biyu?
Mutum na iya rubuta cewa komai banda waɗanda aka hana, amma wannan ba zai zama gaskiya ba. Wasu abinci suna da buƙatu mafi girma saboda suna ɗauke da sinadarai masu muhimmanci don samuwar ɗan tayi, da kuma kiyaye lafiyar uwa.
Abin da ake buƙatar haɗawa a cikin abincin:
- Sunadaran dabbobi - Yana da mahimmanci a haɗa da tushe iri -iri a cikin abincin ku na yau da kullun. Misali, kwai kumallo, kaji ko abincin nama, kaji ko abincin kifi, don abun ciye -ciye, furotin madara.
- Abincin da ke ɗauke da bitamin D-ƙwai, cuku, hanta, kifi, kazalika kasancewa cikin rana sau 2-3 a mako na mintuna 20-30. Likitoci sukan ba da ƙarin kariyar bitamin D saboda yana da wahala a rufe buƙatun yau da kullun tare da abinci mai sauƙi.
- Omega-3 mai - kifi mai mai, man flaxseed, flaxseeds.
- Tushen folic acid kayan lambu ne da ganye.
- Vitamin B12 - yana samuwa a cikin abincin furotin na asalin dabba.
- Tushen alli sune kayan kiwo da kayan nono da aka haɗe, kwayoyi.
- Tushen baƙin ƙarfe shine nama, hanta, goro, tsaba, hatsi iri -iri, kayan lambu da ganye.
Dikita na iya kuma ya kamata ya ba da umarnin ƙarin ci na yawan bitamin da kuma ma'adanai a cikin sifa, tunda abinci shi kaɗai ba zai isa ba. Ba a san yadda wadatattun kayan abinci suke da yadda ake shan waɗannan abubuwan abinci ba.
A lokacin daukar ciki, yana da muhimmanci a fahimci cewa abinci mai kyau na mahaifiya mai ciki ba zai tseratar da ita daga samun nauyin da ya wuce kima ba, amma kuma zai rage kasadar kamuwa da kiba, ciwon sikari, hawan jini da cututtukan zuciya da ke cikin yaron. Jikin kowace mace na musamman ne, saboda haka, likita ya tsara ƙa'idodin abinci mai gina jiki, ƙarin ƙarin abubuwan kari da tsarinsu.