Cin ganyayyaki da ciki
 

Muhawara mai zafi game da cin ganyayyaki da tasirin sa na gaske akan jikin mace, musamman yayin juna biyu, ba ya lafawa na ɗan lokaci. Masana kimiyya a yanzu sannan suna tabbatarwa da musun wani abu, amma hujjoji suna ƙara rura wutar - labarai na gaske daga rayuwar taurari da mata na gari waɗanda suka iya ɗauka da haihuwar yara masu ƙoshin lafiya da ƙarfi ga kishin jama'a. Yaya aka bayyana su kuma shin har yanzu yana yiwuwa a watsar da mahimmin ginin a cikin mafi mahimmancin lokaci ba tare da sakamako ba? Amsoshin waɗannan da sauran tambayoyin suna buƙatar neman a cikin wallafe-wallafen likitoci da masu gina jiki.

Cin ganyayyaki da ciki: fa'ida da fa'ida

Abu ne mai wahalar gaskatawa, amma magani na zamani yana ba da shawarar cewa mace mai ciki ta bi tsarin gargajiya tare da wajabta sanya nama a cikin abincin yau da kullun don wadatar da kanta da jaririnta abubuwan da ba za a iya maye gurbinsu ba waɗanda ke cikin furotin na dabbobi. Ba za ta iya nace wa shawararta ba. Kawai saboda yanayin ɗaukar ciki ya dogara ba kawai ga abinci mai gina jiki ba, har ma da wasu dalilai, gami da yanayin motsin zuciyar mace. Watau, rinjayi kanka ta hanyar cin wani yanki na nama, kuma a lokaci guda rayuwa cikin yanayi na damuwa kullum, shima cutarwa ne.

Koyaya, kafin ku canza zuwa gaba ɗaya ga abincin mai cin ganyayyaki, har yanzu kuna buƙatar bincika fa'idodi da cutarwa don tabbatar ko shakkar shawararku.

 

Me yasa cin ganyayyaki na iya zama mai haɗari yayin ɗaukar ciki

A jihar Tennessee ta Amurka, masana kimiyya sun gudanar da wani bincike mai suna "The Farm" tare da mata masu juna biyu masu cin ganyayyaki. An gano cewa suna da ƙarancin folic acid, iron, zinc, iodine, bitamin D da B12. Ba lallai ba ne a faɗi cewa, dukkansu suna cikin samfuran dabbobi, waɗanda iyaye mata masu ciki suka watsar saboda imaninsu.

Bugu da ƙari, sakamakon irin wannan ƙin ya kasance a bayyane ga ido tsirara - mata sun dandana, ko anemia. Ya kasance game da ƙara gajiya da yawan dizziness, tsokana, kawai, ta rashi baƙin ƙarfe da ƙarancin isasshen ƙwayoyin sel jini. Amma irin wannan yanayin yana cike ba kawai tare da raguwar rigakafi ba, har ma da zubar jini, har ma da ilimin oncology. Gaskiyar ita ce, rashin nama da madara a cikin abincin na iya haifar da ƙarancin acid linoleic, wanda ke hana ci gaban ƙwayoyin cutar kansa.

A lokaci guda, ci gaba cikin walwala, wanda masu cin ganyayyaki na iya fuskanta da farko, masana kimiyya sun yi bayani ta wani nau'in sauke kayan jiki, wanda ba zai wuce shekaru 7 ba. Bayan haka, tabbas mutum zai ji karancin abubuwa masu mahimmanci, wanda farkon garkuwar jikinsa zai sha wahala, sannan shi kansa.

Duk waɗannan bayanan suna tallafawa da sakamakon wani binciken, wanda ya shafi yara mata masu ciki waɗanda ke cin nama a kai a kai. Suna da gagarumin damar ilimi, kuma su kansu ana ɗaukar su da lafiya fiye da yaran vegans.

A kan wannan, mai yiwuwa ne an sasanta rigimar, in ba don nazarin sauran masana kimiyya ba da ke tabbatar da fa'idar cin ganyayyaki a lokacin daukar ciki.

Ta yaya cin ganyayyaki zai iya zama mai amfani

A cewar wasu masana kimiyya na Amurka, daidaitaccen abinci mai gina jiki yana ƙarfafa garkuwar jiki da tsawanta rayuwa. Bugu da ƙari, yana sauƙaƙa don canja wurin ciki da kuma rage haɗarin rikitarwa. Hakanan, cin ganyayyaki:

  • yana kare mace mai ciki daga hypovitaminosis, tunda adadi mai yawa na kayan lambu da 'ya'yan itatuwa da ta cinye suna wadatar da jiki tare da duk mahimman bitamin da microelements;
  • yana kare shi daga cututtukan zuciya, tunda babu wani cutarwa a cikin abincin shuke-shuke, wanda ke haifar da samuwar alamun cholesterol da ke toshe jijiyoyin jini;
  • yana hana bayyanar kiba mai yawa, wanda a gaskiya yana damun rayuwar ba kawai mahaifiyar mai ciki ba, har ma da jaririnta. An bayyana wannan ta gaskiyar cewa mai cin ganyayyaki mai ciki ba ya cinye kayan dabba masu yawan kalori;
  • yana taimaka wa uwa ta jure wa jariri mai ƙarfi, kamar yadda take tilasta mata cin goro, iri, hatsi da dukan hatsi cikin wadataccen adadi. Amma su ne ke samar wa jiki da bitamin na rukunin B, E, zinc, polyunsaturated fatty acid da sauran abubuwa masu amfani, wadanda a aikace mata masu cin nama na iya karbar kasa da haka;
  • kare daga. Nazarin ya nuna cewa mata masu cin ganyayyaki suna fuskantar ƙarancin tashin hankali a farkon haihuwa. Kuma kuma, komai yana bayanin ta rashin rashi abinci mai ƙima na asalin dabbobi a cikin abincin su;
  • yana kare lafiyar uwa da jariri. Gaskiyar ita ce, an fi gano maganin rigakafi da gubobi a cikin kayan nama, wanda zai iya haifar da mummunar cutarwa ga duka biyu;
  • Tabbatar da metabolism na yau da kullun kuma yana rage haɗarin rikicewar rayuwa. Mata masu cin ganyayyaki ba su da masaniya da matsalolin narkewar abinci da maƙarƙashiya kuma wannan yana ɗaya daga cikin mahimmancin abincin tsire-tsire.

Gaskiya ne, zaku iya jin duk waɗannan fa'idodin akan kanku ta hanyar tsara abincin ku daidai da bin shawarar likitoci da masana abinci. A hanyar, sun ɓullo da wani abu kamar dokoki ga mata masu cin ganyayyaki a cikin matsayi mai ban sha'awa.

Jagororin lafiyayyun ganyayyaki

  1. 1 Wajibi ne a canza zuwa abincin mai cin ganyayyaki kafin ɗaukar ciki, domin a kowane yanayi damuwa ce ga jiki, wanda tabbas jariri na gaba zai ji da kansa. Kamar yadda aikin yake nunawa, mata masu ganyayyaki suna da haƙuri da sauƙin sauƙaƙa tare da ƙarancin ƙwarewar shekaru 2-3.
  2. 2 Kula da nauyin ku. Da kyau, mace ta kamata ta sami kimanin kilogiram 1,2 - 2 a farkon farkon watanni uku na ciki, sannan 1,3 - 1,9 kg ga kowane wata na gaba. Don yin wannan, tana buƙatar tabbatar da abun cikin kalori na yau da kullun na abinci a matakin 2300 - 2500 kcal. Bugu da ƙari, yana da mahimmanci don yin wannan ba tare da kashe abinci tare da ƙarancin adadin kuzari ba. Muna magana ne game da gari, mai dadi, da kuma samfuran da aka kammala. Babu nama a cikinsu, amma kuma suna haifar da cutarwa ga jiki, kuma suna haifar da hauhawar nauyi. Zai fi hikima kawai a zaɓi abinci mai kyau da lafiya da sarrafa adadin da ake ci.
  3. 3 Yi hankali tsara menu don wadatar da jiki da duk abubuwan da ake buƙata. A wannan yanayin, ya fi kyau a sake ziyartar masanin abinci mai gina jiki fiye da sanin duk “ni’imar” kurakuranku daga baya.

Abin da dole ne a haɗa shi a cikin abincin

Ingantaccen abinci mai cin ganyayyaki mai ciki yana samar da wadataccen:

  • … An riga an faɗi abubuwa da yawa game da su. Gaskiya ne, mutane kaɗan sun san cewa rashin su yana jin ba kawai ta uwa ba, har ma da tayin kanta. Saboda rashin furotin dabba, zai iya samun ƙananan cholesterol - wani abu da ke haifar da toshewar jijiyoyin jini. Don hana faruwar hakan, yana da mahimmanci a tabbatar da cewa yawan furotin na yau da kullun, duk da kayan lambu, ya kai akalla 30%. Kuna iya samun shi daga kayan kiwo, sai dai idan, ba shakka, dole ne ku ƙi su, dukan hatsi, legumes, tsaba, kwayoyi.
  • … Bisa la’akari da cewa a cikin watanni uku na biyu jikin mace mai ciki tana matukar buƙatarsa, likitoci, a ƙa’ida, suna ba da shawarar sake cika ajiyar ta ba daga abinci kawai ba, har ma daga rukunin gidaje na bitamin, waɗanda da kansu dole ne su zaɓa. dangane da lafiyar lafiyar matar gaba daya. Abubuwan al'ada na ƙarfe sune: apples, buckwheat, legumes, koren ganye, beets, busasshen 'ya'yan itace da kwayoyi, musamman hazelnuts da walnuts, tsaba.
  • … Yana taka muhimmiyar rawa a cikin hanyoyin rayuwa, hematopoiesis, a cikin aikin kodan da hanta, wanda a wannan lokacin dole ne ya yi aiki na biyu, yayin aiwatar da tsarin kwarangwal da daidaita sassan jijiyoyin tayin. Af, shi ne wanda ya hana ci gaban manyan raunuka na tsarin juyayi na tsakiya, amma, abin takaici, ba ya cikin abincin shuka. Kuna iya samun sa ta hanyar cin ciyawar teku da sauran algae masu cin abinci. A cikin matsanancin yanayi, bayan tuntuɓar likita, zaku iya siyan rukunin bitamin na musamman tare da abun ciki.
  • … Yana shiga cikin tsarin assimilation na abubuwan ganowa, yana tabbatar da lafiyar hakora da kasusuwa na uwa, kuma yana ba da gudummawa ga samuwar tsarin kwarangwal na jaririn da ba a haifa ba. Bugu da ƙari, yana inganta rigakafi da ƙarfafa ganuwar tasoshin jini, ta haka yana da tasiri mai amfani ga lafiyar tsarin zuciya na uwa. Hakanan yana rage haɗarin haɓaka ciwace-ciwace da ciwon sukari mellitus. Sabili da haka, ƙin samfuran kiwo, wanda a al'ada ya ƙunshi wannan bitamin, dole ne ku kasance a shirye don maye gurbin shi da wani abu. Dace: kayan waken soya, muesli, hatsi, da kuma ... tafiya cikin rana. A ƙarƙashin tasirin su, ana iya samar da bitamin D a cikin jiki.
  • … Shi ne kuma ke da alhakin aiwatar da tsarin ƙashin ƙugu. Idan ya yi kadan a cikin abincin mahaifiyar, shi, ba tare da jinkiri ba, zai ɗauke shi daga ajiyar cikin jikinta. Kuma wa ya san abin da zai kasance gare ta da hakoranta da ƙasusuwanta. Don hana faruwar hakan, kuna buƙatar cin cuku na tofu, kayan lambu mai duhu mai duhu, kabeji, legumes, tsaba na sunflower, tsaba, almond, hatsi.
  • … An ba shi ayyuka da yawa lokaci guda. A gefe guda, yana da alhakin rigakafin, kuma a gefe guda, yana shiga cikin aikin jan ƙarfe. Wanda ba tare da haemoglobin ya faɗi ba kuma anemia yana tasowa. Don rama rashi, zaku iya amfani da 'ya'yan itacen Citrus, kwatangwalo na fure, baƙar fata ko Brussels sprouts.
  • … Suna tabbatar da ingantaccen ci gaban tayi, kuma suna wadatar da jikin mace da acid mai yawa kuma suna daidaita asalin halittar ta. Tushen kitsen kayan lambu shine masara, sunflower, zaitun da sauran mai.

Sun ce cewa ciki shine mafi kyawun lokaci a rayuwar kowace mace. Amma don wannan bayanin ya zama gaskiya a batun mai cin ganyayyaki na gaske, ya kamata ka ɗauki matakin da ya dace don shirya abincinka, ka bi shawarar likitanka, ka riƙa yin gwaji akai-akai don kula da matakin haemoglobin kuma kawai ka ji daɗi rayuwa!

Ka tuna wannan kuma ka kasance cikin ƙoshin lafiya!

Karin labarai kan cin ganyayyaki:

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