Abincin da aka fi so…
Calcium yana da mahimmanci don gina kwarangwal na jariri, musamman a cikin uku na uku. Duk da haka, idan ba ka samar masa da isasshen, ba zai yi shakka a tono cikin naka reserves… Don haka, akai-akai tunani game da fashi da kiwo kayayyakin sashe na babban kanti! Har ila yau tunani game da tushen tushen calcium: sun bambanta kuma wannan calcium yana da kyau sosai. Akwai sinadarin calcium mai yawa a cikin llegumes kamar lentil da waken soya, farin wake, wake ko kaji. Hakanan la'akari da busassun 'ya'yan itace, irin su almonds, walnuts da pistachios.. Abincin ciye-ciye a cikin jakar ku don waɗannan ƙananan sha'awar!
Sauƙaƙa shayar da calcium, bitamin D yana cikin kifin kitse, hanta, qwai da kayan kiwo.. Koyaya, galibi ana samun shi a ƙofar gidanku tunda kuna adana shi galibi yayin wankan rana!
Un isasshe ci nairon yana da mahimmanci, musamman a ƙarshen ciki, don guje wa duk wani haɗarin anemia. Za ku same shi a cikin ƙwai, qwai, kifi da nama.
Har ila yau tunani game da koren kayan lambu, masu arziki a ciki bitamin B9 (ko folic acid) kuma sama da duka, kar a fara cin abinci marar gishiri a lokacin da kuke ciki: abincinku dole ne, akasin haka, ya wadatar sosai. Iodine, kuma ana samun su a cikin kifi da ƙwai.
carbohydrates, tushen kuzari, ya ƙunshi mahimman abincin tayin. Zaɓi sukari mai jinkirin (sitaci, hatsi, burodi, ɗanɗano) kuma ku kasance cikin ɗabi'ar haɗa su a cikin karin kumallo.
sunadaran bai kamata ya zama muku matsala ba tunda ana samun su a cikin nama, kifi, kwai da kayan kiwo.
A ƙarshe, kar a manta da lipids na gargajiya (fats), bitamin ('ya'yan itatuwa da kayan marmari) da gishiri mai ma'adinai.
… Kuma wasu abubuwa don gujewa!
Gabaɗaya, ba a ba da shawarar yin amfani da maganin kafeyin mai yawa (shayi, kofi, Coca Cola, da sauransu).
Yakamata a guji barasa da taba kwata-kwata : suna ƙara haɗarin rashin haihuwa da ƙarancin nauyin haihuwa.