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Haihuwa: abincin da za a ɗauka
Mun san yawan abinci yana shafar lafiyar mu. Binciken da aka yi kwanan nan ya nuna cewa yana kuma tasiri ga haihuwa. Lokacin da kake son jariri, zaɓin carbohydrates, kayan kiwo ko bitamin ba bazuwar ba ne! Wasu abinci suna da ikon inganta ingancin kwai a cikin mata ko maniyyi a cikin maza. Amma sai, me ya kamata mu saka a farantin mu don ƙara yawan samun ciki?
Wadanne abinci ne ya kamata a yi la'akari don samun ciki?
Kuna mafarkin yin ciki? Daga yanzu, mafi kyau guje wa abinci tare da babban glycemic index (GI), wato waɗanda ke haɓaka matakin sukarin jini cikin sauri (sukari mai ladabi, farin gari, dankali, sodas…).
Cin su zai haifar da wani nauyi na insulin ta hanyar pancreas. Koyaya, an nuna cewa maimaita hyperinsulinemia na iya faruwa tsoma baki tare da ovulation.
inganta low GI abinci, kamar dukan hatsi da gari, busassun kayan lambu, 'ya'yan itatuwa, kayan lambu, agave syrup, da dai sauransu.
Kyakkyawan dabi'un da kuka fara a yau zasu kasance masu amfani lokacin da kuke tsammanin Baby. Lallai, shan abubuwan da suka dace da carbohydrates kafin ciki da lokacin daukar ciki yana taimakawa hana haɗarin ciwon sukari na ciki.
Fiber yana taimakawa rage haɗuwar sukari ko carbohydrates ta jiki, don haka yana daidaita fitar da insulin. Har ila yau, yi tunani game da tsaba na flax ko squash, psyllium mai farin ciki, agar-agar ko oat bran, wanda za ku iya ƙarawa zuwa ga ɗanyen kayan lambu ko yogurts.
Haɓaka haifuwarku: zaɓi kitse masu kyau
Babu tambaya na kori mai daga abincin ku lokacin ƙoƙarin yin ciki! Dole ne kawai ku yi zaɓin da ya dace…
Un abinci mai kyau omega-3 yana shiga cikin aikin da ya dace na jikinmu, sabili da haka na tsarin haihuwa. Ko kuna "a kan gwaji jariri", yana da mahimmanci don haɗa waɗannan fatty acid a cikin abincin ku na yau da kullum. Fi son zaitun, irin rapes, goro ko man linseed da margarine mai arziki a cikin omega-3 zuwa sauran mai. A rinka cinye kifin mai kitse (kamar mackerel, anchovies, sardines, salmon, cod liver, da dai sauransu), abincin teku da ƙwai daga kaji da ake kiwon su a sararin sama ko kuma daga noman halitta.
Don sani: Omega-3s cewa za ku ci gaba da sha a lokacin da kake ciki shiga ci gaban jijiyarka.
Trans fatty acids, ban da inganta kiba, cututtukan zuciya, ciwon sukari da ciwon daji, suna lalata haihuwa. Suna ɓoye galibi a cikin shirye-shiryen abinci da sauran samfuran masana'antu, ƙarƙashin kalmar "hydrogenated kayan lambu mai“. Karanta lakabin a hankali!
Tsarin jarirai da abinci: zaɓi samfuran kiwo masu dacewa
Idan kana son jariri ko ta yaya, a sauke 0% yogurts da madarar ƙwanƙwasa ! A cewar masu bincike na Harvard, waɗannan samfuran kiwo, masu ƙarancin kitse, suna shafar ma'auni na hormones na jima'i. Sakamako: silhouette na iya zama sirara, amma ovaries suna ɗaukar jahannama.
Akasin haka, da dukan kayayyakin kiwo zai inganta haifuwar mu, muddin suna da inganci.
Yin amfani da madara ɗaya zuwa biyu a kowace rana na iya taimakawa wajen dawo da kwai. Inganta madarar rabin-skimmed (idan da gaske kuke so), madara gabaɗaya, daga blanc, cuku na Swiss da yoghurt mara ƙarancin kitse. Ice cream da cuku kuma an fi so, amma a cikin ma'auni.
Vitamin B9: mahimman kariyar abinci
Folic acid, ko bitamin B9, shi ne muhimmanci ga mata masu shekarun haihuwa. Wannan bitamin mai daraja yana shiga cikin kyakkyawan ci gaba na sake zagayowar haila, sabili da haka, har ila yau a cikin na ovulation da daukar ciki… Matsala kawai: matan da suka kai shekarun haihuwa ba sa cinyewa sosai. Wannan shine dalilin da ya sa ba sabon abu ba ne likitan ku ya rubuta folic acid lokacin ƙoƙarin yin ciki. Labari mai dadi, zaku iya sanya shi akan farantin ku! Misalai na abinci mai arzikin folate: alayyafo, latas na rago, ruwan sha, lentil, kankana, chestnut, hatsi, buckwheat, quinoa, mussels, clams, brewer's yisti, walnuts, chickpeas ...
Folic acid kuma yana da fa'idodi da yawa da zarar an fara jariri. Gudanarwa 'yan watanni kafin daukar ciki da kuma lokacin farkon trimester na ciki, yana rage haɗarinzubar da ciki, yana kare yaron daga wasu rashin lafiya (Daga tube jijiya musamman ake kira spina bifida) da kuma hana haihuwa.
Abinci don Kauce wa Ƙara Rawar Samun Ciki
Idan akwai abincin da za a yi amfani da shi don yin ciki, akwai kuma abincin da ya fi dacewa don kaucewa, ko a kalla wanda ya zama dole don iyakance amfani. Wannan shine lamarin shirye-shiryen da masana'antu kayayyakin, wadanda galibi suna da kiba, da gishiri da yawa ko kuma masu zaki da yawa wadanda ke dauke da abubuwa da yawa. Wannan kuma shine yanayin soyayyen abinci, irin kek, jan nama da nama mai sanyi, barasa da kofi.
Kalmomin kallo: bambance-bambancen abinci mai daidaitacce wanda ke ba da girman kai ga 'ya'yan itatuwa da kayan marmari na lokaci-lokaci, zai fi dacewa Organic don guje wa magungunan kashe qwari gwargwadon yiwuwa.