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Ciki: sha'awar cuku?
Baya ga danyen madara da cuku mai fure (saboda listeriosis), kada ku hana kanku! Ana ƙara buƙatun ku na calcium da 30%. Su ne 1 MG / rana. Don cika su, cinye kayan kiwo guda huɗu a kullum. Duk da haka, dafaffen taliya irin su Emmental ko Parmesan cuku suna cikin mafi arziki a cikin wannan ma'adinai, wanda ke da matukar amfani ga tsarin tsarin kwarangwal na jariri da kuma hana hawan jini. Parmesan ya ƙunshi predigested enzymes (probiotics) waɗanda ke tsara hanyar wucewa. Ƙara cuku zuwa taliya, kayan lambu da salads. Don iyakance cin mai, canza tare da yoghurt bayyananne.
Mai ciki, sha'awar naman alade?
Ham yana ƙunshe da sunadaran sunadarai masu narkewa, masu amfani don kiyaye tsokoki, da ma'adanai (ƙarfe da zinc) don haɗin sunadaran da suka haɗa da keratin (wanda ya ƙunshi gashi da kusoshi). cinyewa fanko-cushe. Kuma idan naman alade da aka warke kamar kowane yankewar sanyi ne da za a kauce masa, ba da kanka da kanka nannade Parma naman alade. Godiya ga lokacin tsufa na akalla watanni goma sha biyu, ba shi da haɗari kuma yana tabbatar da zama mai narkewa sosai. Har ila yau yana dauke da acid oleic (kamar man zaitun).
Ciki: sha'awar salmon?
Kamar duka m kifi, Salmon mai sabo ko gwangwani shine muhimmin tushen omega 3 fatty acids (DHA), wanda ake kira da mahimmanci. Amma buƙatun ku yana ƙaruwa a cikin watanni shida na farko don tabbatar da haɓakar kwakwalwar tayin. Hakanan suna iyakance haɗarin blue blues a lokacin haihuwa. Ku ci salmon, amma kuma mackerel, sardines… Akalla sau biyu a mako. Domin salmon, a tsakiyar sarkar abinci, na iya zama mai arziki a cikin mercury, mai haɗari ga tayin. Zai fi kyau a fi son ƙananan kifi a kasan sarkar abinci. A guji daskararre kifi wanda ya girmi watanni biyu, wanda yayi ƙasa da DHA. Kuma manta da kyafaffen kifi (saboda listeriosis). Kammala ci da goro, latas ɗin rago da man fyad'e.
Mai ciki, ina son alayyafo
Kamar duk kayan lambu masu ganye (zobo, latas na rago, ruwan ruwa, kabeji, da sauransu), ana wadatar da alayyahu da kyau da folate (bitamin B9). Zinariya folic acid yana taka muhimmiyar rawa daga ranar 14th na ciki don rufe bututun jijiya na jariri. Don guje wa gurɓataccen tsari da ƙarfafa garkuwar jikin ku, ku ci ganyaye masu ganya akai-akai kuma ku yayyafa salatinku tare da yisti na Brewer. Babban ma'adinan bitamin B9!
Kiwi sha'awar a lokacin daukar ciki
Kiwifruit kamar guava da citrus suna cike da su bitamin C. Amfani don ƙarfafa tsarin rigakafi da yaki da gajiya, wannan bitamin kuma yana sarrafa samar da hormones. Salatin 'ya'yan itace masu ban sha'awa da strawberries sune naku, kuma suna da wadataccen bitamin C!
Zaki wani nama tartare, ciki
Kaico, za ku yi ba tare da shi ba saboda hadarin toxoplasmosis. A gefe guda kuma, tabbas sha'awar ku tana nufin buƙatar ƙarfe, wanda ya ninka a cikin watanni shida da suka gabata. Wannan ƙarfe yana taimakawa wajen yaƙar gajiya kuma yana iyakance haɗarin rashin haihuwa. Don haka nama, i, amma… da kyau!
Me yasa nake son dunƙulen dankali a lokacin daukar ciki?
Dankali (kamar duk sitaci) yakamata a ci tare da kowane abinci. Lalle ne a lokacin daukar ciki, da metabolism na carbohydrates da aka gyara da kuma jaririnka yana sha'awar glucose. Dankali (Bugu da ƙari, da kyau tare da potassium), taliya, shinkafa ko semolina, mai arziki a cikin hadaddun carbohydrates, zai biya bukatun tayin da sha'awar ku. Bayan haka, sitaci yana taimakawa wajen yaƙar acidity na ciki.