Duk abin da muke ci yana shafar ingancin gametes mu (kwai da maniyyi) ”, sharhi Maëla Le Borgne, masanin abinci mai gina jiki. "Yayin da yawancin cikas na iya kasancewa a asalin rashin haihuwa, kula da abubuwan da ke cikin farantin ku yana taimakawa wajen inganta hadi da kuma sanya ƙarin dama a gefen ku," in ji ta. Watanni shida kafin fara ciki, iyaye (ba kawai uwa ba!) Dole ne su sake duba abincin su.
Magnesium, iron, aidin… galore!
"Kyakkyawan abinci mai kyau a lokacin genesis na gametes yana taimakawa wajen guje wa" kurakuran DNA "wanda ke haifar da cututtuka a cikin girma. Ta hanyar kula da wannan DNA, za mu iya tasiri ga lafiyar yaran da ba a haifa ba. Yana da epigenetics,” yana haɓaka masanin abinci mai gina jiki. Abinci mai arziki a cikin: magnesium, bitamin B9, omega 3, selenium, bitamin C, baƙin ƙarfe da aidin don haka ana gayyatar su zuwa menu na iyaye masu zuwa. “Misali, da tsakar rana da maraice, kuna iya cin farantin ganyen ganye mai ganye (alayyahu, zobo, ruwan ruwa, latas ɗin rago) da ɓangarorin (chickpeas, lentil, wake) aƙalla sau uku a mako”, in ji masanin ilimin abinci. . Ana cin ƙananan kifaye masu kitse irin su mackerel, sardines ko herring a kan tebur a daidai lokacin da bugun jini. Kwai fa? "Don jin daɗin kowace safiya don karin kumallo! », in ji Mista Le Borgne. “Babu sauran dafaffen abinci; matalauta ma’adanai da sinadirai masu gina jiki, da kuma tsaftataccen hatsi (fararen shinkafa, farar taliya, farar burodi),” in ji masanin. “Mayar da hankali ga abinci mai arzikin iodine (kifi da shellfish) waɗanda ke tabbatar da ingantaccen aikin thyroid. Wannan yana tabbatar da kyakkyawan girma na jaririn nan gaba da kuma maturation na tsarin jin tsoro. "
GYARAN AROMATIC
Faski, thyme, Mint… suna da wadatar su a cikin ma'adanai (calcium, zinc, potassium…), antioxidants (bitamin C) da bitamin B9 (folic acid). Ku ci su sabo ne don cin gajiyar abubuwan gina jiki. Kuma a kan salads, jita-jita na ɓawon burodi, kifi mai tururi, ƙara ɗimbin yankakken ganye mai karimci.
KIFI MAI KIFI
Tafi kamun kifi! Mackerel, sardines, herrings… Komai yana zuwa ga kifi mai kitse (wanda muke ci sau ɗaya ko sau biyu a mako). A cikin menu: baƙin ƙarfe, mahimman fatty acid kamar omega 3, bitamin B da aidin. Dukkansu suna da kyau a kan tafiya ta haihuwa! Amma a kula da tuna, kifi a ƙarshen sarkar abinci, wanda ya ƙunshi ƙarfe masu nauyi da yawa kuma ba a ba da shawarar ba.
BRAZIL NUT
Wadannan manyan kwayoyi ana ba su da kyau tare da selenium. Yana da super antioxidant. Yana kare tsarin rigakafi kuma yana taimakawa aikin glandon thyroid. Kuna iya cizon goro har zuwa 3 a rana don biyan duk bukatun ku. A matsayin kari, wannan 'ya'yan itacen gourmet nawa ne na magnesium.
MAN COLZA
Sayi shi budurwa ta farko ana matse sanyi, zai fi dacewa a cikin kantin kayan abinci. Zai zama mafi inganci. Kuma ajiye shi a cikin firiji bayan buɗewa, saboda omega 3 a cikin wannan man kayan lambu yana kula da haske da zafi. Karfinsu? Ta hanyar ƙulla membranes, suna inganta musayar tsakanin spermatozoa da oocytes.
kwai
Mafi kyawun lokacin dandana shi shine a karin kumallo. Wannan superfood shine tushen sunadaran da jiki ke haɗa shi da tafki na bitamin D, B12, baƙin ƙarfe da choline, masu mahimmanci ga ayyukan fahimi. Lokacin da gwaiduwa ya ɗanɗana ruwa, yana kawo amino acid da ke cikin tafiyar matakai na shakatawa. Tabbas, muna zaɓar ƙwai masu inganci, daga hens waɗanda aka tashe a cikin iska kuma kamar yadda zai yiwu.
BUSHEN GARIN
Lentils, wake da sauran wake wani bangare ne na abincin mu. Don haka mafi kyau, tun da waɗannan legumes suna kawo ƙarin adadin sunadaran kayan lambu zuwa farantinmu, amma kuma suna da wadata a cikin micro-nutrients, masu mahimmanci ga kwayoyin halitta: magnesium, baƙin ƙarfe, bitamin na rukunin B, antioxidants. Abubuwan da ke cikin fiber mai yawa suna ba da gudummawa ga kyakkyawar tafiya.
GANGAN GANYA
Su ne tushen bitamin B9, magnesium, potassium da baƙin ƙarfe. Wannan shi ne yanayin, musamman, na alayyafo, kabeji, zobo, watercress ko letas. An ci dafaffe ko danye, waɗannan koren kayan lambu suna da wadataccen bitamin-anti-oxidant. Ku ci su sabo ne, ba za su adana fiye da kwana biyu a cikin kasan firij ba.