Ciki yana nuna cewa mace a cikin wannan lokacin tana cin abinci sau biyu. Amma ya kamata a tuna cewa daya daga cikin wadannan biyun kadan ne. Sabili da haka, a duk tsawon lokacin ciki, tana buƙatar mafi kyawun adadin abubuwan gina jiki.
Da ke ƙasa akwai jerin mahimman abubuwan gina jiki ga mata masu juna biyu da shawarwari don cin su.
Calcium Abubuwan da ake bukata na calcium na mata masu ciki goma sha tara zuwa hamsin ya kasance daidai da matakin da ake bukata kafin daukar ciki, kuma yana daidai da milligrams dubu a kullum.
Ana iya samun isasshen adadin calcium a lokacin daukar ciki ta hanyar cinye abinci na shuka kawai. Jikinmu yana shan calcium kayan lambu da kyau fiye da calcium, wanda ya ƙunshi madara da cuku. Mafi kyawun tushen calcium sune ruwan 'ya'yan itace, hatsi, maye gurbin madarar vegan, tahini, tsaba sunflower, ɓaure, man almond, wake, broccoli, bok choy, kowane nau'in kayan lambu, kuma ba shakka waken soya da tofu. Zaɓin yana da kyau, amma babban yanayin shine amfani da samfurori daga wannan jerin kullun.
Muhimman acid fatty suna da mahimmanci ga mata masu juna biyu. Da farko dai, shi ne alpha-linolenic acid (ALA), wanda idan aka sha shi, sai ya koma omega-3 fatty acid. Yawancin kayan abinci na shuka sun ƙunshi wannan acid, kamar tsaba na flax da mai, da waken soya, man goro, da canola.
Ga masu cin ganyayyaki, irin wannan yanayin kamar rabon fatty acid iri-iri a cikin jiki ya dace. Ana iya samun su daga abinci irin su sunflowers, sesame tsaba, auduga, safflower, waken soya, da masara.
Folic acid (folate) wajibi ne don hana lahani a cikin samuwar bututun jijiyoyi a cikin amfrayo, yana kuma yin wasu ayyuka. Folate yana da mahimmanci a farkon makonni na ciki. Ana ɗaukar kayan lambu a matsayin mafi yawan tushen wannan acid. Legumes kuma suna da wadata a cikin folate. A kwanakin nan, yawancin hatsi nan take kuma ana samun ƙarfi da folate. A matsakaici, mace mai ciki tana buƙatar 600 MG na folate kowace rana.
Iron. Bukatar baƙin ƙarfe yana ƙaruwa yayin daukar ciki, kamar yadda ya zama dole don samuwar mahaifa da tayin. Yawanci ana ba wa mata masu juna biyu kariyar ƙarfe, ba tare da la’akari da abincinsu ba. Masu cin ganyayyaki su ci abinci mai arzikin ƙarfe a kullum. Kada a sha abubuwan ƙarfe na ƙarfe a lokaci guda tare da kayan abinci na shayi, kofi, ko calcium.
Squirrels. Bukatar furotin na yau da kullun ga mata masu shekarun haihuwa shine gram 46 a kowace rana, yana tashi zuwa gram 71 a cikin na biyu da na uku na ciki. Yana da sauƙi don biyan bukatun furotin ku tare da abinci na tushen shuka. Daidaitaccen abinci mai cin ganyayyaki, idan har ya ƙunshi isassun adadin kuzari da abubuwan gina jiki, zai rufe buƙatun furotin na jiki.
Wadancan tushen furotin sune hatsi da legumes, goro, kayan lambu, da iri.
Bukatar bitamin B12 yana ƙaruwa kaɗan a lokacin gestation. Wannan bitamin yana samuwa a cikin hatsi mai ƙarfi, maye gurbin nama, madarar vegan, da yisti. Teku da tempeh sun ƙunshi wasu B12. Don samun isasshen adadin bitamin B12, yana da mahimmanci a sha bitamin ko kari mai ɗauke da wannan bitamin kafin haihuwa.
Kodayake buƙatar bitamin F a cikin uwa mai ciki ya kasance daidai da kafin daukar ciki, kimanin 5 MG kowace rana, dole ne a kula da shi don samun shi a daidai adadin.
A cikin yanayin rana, ana samar da bitamin D a cikin jiki saboda haske. Ya isa kashe kimanin kwata na sa'a a rana a cikin bazara, bazara da kaka don samun adadin da ake bukata na wannan bitamin.
Zinc. Jikin mace mai ciki yana da karuwar bukatar zinc. Al'ada ta tashi daga 8 zuwa 11 MG kowace rana. Masu cin ganyayyaki, duk da haka, za su buƙaci ƙarin zinc saboda ba a shanye shi sosai saboda asalin shuka. Kwayoyi, legumes da hatsi suna da wadata a cikin zinc. Zinc yana da kyau a sha daga hatsi, iri da wake idan an wanke shi da tumatir ko ruwan 'ya'yan lemun tsami, abubuwan sha masu guba. Hakanan ana iya ɗaukar Zinc, wani bangare ne na hadadden bitamin ga mata masu juna biyu.