Ciki lokaci ne na musamman ga mace. Sabili da haka, tabbas, kuna buƙatar yin la'akari da hankali game da abincin da zai taimaka wa ɗanka ci gaba da ba shi mafificiyar rayuwa a rayuwa.
"Ku ci sau biyu" ba shine mafi kyawun mafita ba: yawan kiba a lokacin daukar ciki na iya dagula haihuwa kuma yana haifar da matsalolin lafiya. Babu buƙatar ninka yawan adadin kuzari don kawai kuna da ciki. Bugu da ƙari, wannan ya kamata a yi a kan farashin kayan da aka sarrafa marasa inganci, wanda yaron zai karɓa daga ƙarshe. Amma duk da haka, dole ne ku ƙara yawan adadin kuzari na abinci - kusan kilocalories 300 kowace rana.
Bugu da kari, akwai wasu abubuwan gina jiki da kuke buƙatar haɗawa a cikin abincinku yayin ɗaukar ciki a kowane farashi - idan kawai saboda suna taimakawa hana lahani na haihuwa da rage yiwuwar rikitarwa. Ga jerin su:
- Folate / folic acid
Folate (wanda aka samo a cikin abinci na halitta) da folic acid (kari) suna da mahimmanci musamman a cikin kwanaki 28 na farko bayan ɗaukar ciki. Likitoci sun ba da shawarar shan kariyar folic acid, amma kuma za ku iya ƙara yawan amfani da folate daga abinci kamar ganye, 'ya'yan itatuwa, kwayoyi, wake, wake, da hatsi har sai kun yi ciki. Misali:
- kofin * danyen alayyafo yana ɗauke da microgram 58 na folate, da kofin dafaffen dafaffen nama, wanda ba shi da gishiri, yana ɗauke da mgram 263;
- 1/2 kofin raw yankakken avocado - 59 mcg
- 64 kofin yankakken letas romaine - XNUMX mcg
- 4 harbe na bishiyar asparagus - 89 mcg;
- kopin dafaffen Brussels sprouts - 47 mcg;
- 78 kofin quinoa dafa - XNUMX mcg
- kopin faski - 91 mcg
RDA da ake buƙata don rage yiwuwar larurar bututun ƙwallon ƙafa (irin su rufewar jijiyoyi da anencephaly) shine microgram 400.
- Omega-3 fatty acid
Mata da yawa ba sa samun isasshen ƙwayoyin omega-3 a lokacin da suke da ciki, waɗanda ke da mahimmanci don ci gaban lafiyar tsarin jijiyar jariri, idanu da ji. Mata masu ciki su sami miligram 300 na omega-3 fatty acid a kowace rana.
Mutane da yawa suna tunanin cewa kifi shine mafi arziki ko kuma tushen omega-3s kawai. Koyaya, wasu nau'ikan kifayen na iya zama masu hadari saboda sinadarin mercury da suke dauke da shi: tasirin wannan karfe a jikin dan tayi a cikin mahaifar na iya haifar da larurar hankali, ciwon kwakwalwa, kurumta, da makanta. Sabili da haka, yawan cin abincin teku lokacin daukar ciki yakamata a iyakance shi. Sau da yawa, mata, lokacin da suka sami labarin wannan haɗarin, sukan ƙi cin abincin teku, yayin da basa gabatar da wasu hanyoyin na omega-3 a cikin abincin su. Abin farin ciki, akwai wasu hanyoyin da yawa na omega-3: chia tsaba, kwayoyi, tsiren ruwan teku, avocado.
- Calcium da magnesium
A lokacin daukar ciki, jikin mace yana buƙatar ƙarin alli, wanda ya zama dole don ci gaban yaro. Idan cin abincin na alli bai isa biyu ba, yaron har yanzu zai sha gwargwadon bukatarsa, kuma jikin uwa zai fara fuskantar gibi, wanda hakan zai haifar da rauni ga tsarin kashinta. Adadin da aka ba da na alli ga mata masu ciki ya kai milligram 1400.
Duk da haka, kada ku jefa madara! Saboda tasirin oxidizing na kayan kiwo, za a wanke calcium tare da acid, wanda jikinka zai yi ƙoƙarin kawar da shi. Maimakon haka, ku ci koren kayan lambu kamar broccoli, ganye, cucumbers, romaine letas, ciyawa, turnips, alayyahu, da sesame / tahini don biyan bukatun ku na yau da kullun.
Kuma don jiki ya sha adadin da ake buƙata na alli, yana buƙatar wani muhimmin abu - magnesium. Bugu da ƙari, magnesium yana ba da gudummawa ga aikin da ya dace na narkewar abinci kuma yana taimakawa rage maƙarƙashiya. 'Ya'yan itacen hep, kabewa, da spirulina sune mafi kyawun tushen magnesium.
- Iron
A lokacin daukar ciki, barazanar kamuwa da karancin karancin karancin sinadarin ƙarfe yana ƙaruwa saboda yawan ƙarfe a kullum yana ƙaruwa daga milligrams 15-18 zuwa miligram 27 ko fiye. Rashin ƙarfe ya zama matsala gama gari a duniya. Sabili da haka, mata masu ciki suna bukatar yin taka tsan-tsan musamman, musamman idan kuna bin tsarin cin ganyayyaki. A cewar littafin American Journal na Na asibiti Gina JikiBaya ga karancin jini da mace ke iya kamuwa da shi, rashin ƙarfe na iya haifar da raguwar nauyin haihuwa, rikitarwa yayin haihuwa, har ma da matsalolin ɗaukar tayin.
Akwai ingantattun tushen tushen ƙarfe, kamar su spirulina, wake na wake, wake baƙi da kore, da sauran abinci:
- 30 gram na 'ya'yan kabewa sun ƙunshi miligram 4,2 na baƙin ƙarfe;
- kofi na ɗan alayyafo - 0,81 MG (ɗanye, yana ɗauke da bitamin C don ingantaccen ƙarfe ƙarfe),
- 1/2 kofin dafaffen lentil 3,3 MG
- 1/2 kofin dafaffen wake - 2,4 MG
Don taimaka muku shan baƙin ƙarfe yadda ya kamata sosai, ku ci umesan hatsi tare da abinci mai ɗumbin bitamin C kamar barkono mai ƙararrawa, barkono mai zafi, thyme, faski, da sauran ganye.
- Vitamin D
Vitamin D yana da mahimmanci don shafan alli kuma yana ƙarfafa ƙasusuwan yaro. Jiki yana yin nasa bitamin D lokacin da aka fallasa shi zuwa hasken rana, don haka da wuya ku yi rauni idan kun ba da isasshen lokaci a rana. Koyaya, yawancinmu har yanzu muna buƙatar ƙarin hanyoyin wannan bitamin.
Mata masu ciki su sami mafi ƙarancin IU 600 na bitamin D kowace rana. A cikin 2007, Pungiyar ediwararrun Canadianwararrun Canadianwararrun Kanada ta sanar da cewa al'ada ga mata masu ciki ita ce 2000 IU. Rashin bitamin D zai iya haifar da bayyanuwar cututtukan zuciya a nan gaba.
Idan ba mai cin ganyayyaki ba ne, cokali ɗaya na man hanta na hanta zai ba ku 1360 IU na bitamin D. Wasu ƙwayoyin multivitamins na ciki suna ɗauke da adadin da kuke buƙata (kuma wani lokacin ma fiye da haka), don haka ba kwa buƙatar ɗaukar wani abu.
- Vitamin B12
Ana ba da umarnin bitamin B12 a lokacin daukar ciki, musamman idan mahaifiya mai ciki tana cin ganyayyaki ko ganyayyaki. Vitamin B12 yana da mahimmanci ga kwakwalwar yaro. Hakanan ya zama dole ga uwaye - kafin, lokacin da bayan ciki, da lokacin shayarwa.
Ficaranci yana bayyana kanta azaman kasala, haushi, da jinkirin haɓaka. RDA na bitamin B12 microgram 2,6 ne na mata masu ciki da kuma microgram 2,8 na mata masu shayarwa.
Abin da abinci don kauce wa yayin daukar ciki
Tabbas, ya zama dole don tattauna ƙuntataccen abincin tare da likitanka. Amma wasu abincin da zasu iya cutar da jikin mace mai ciki da kuma ɗan tayi (saboda Mercury, toxins, cutarwa mai cutarwa, da sauransu) dole ne a keɓance ta kowane hali, duk da fa'idodin da zasu iya samu. Tsakanin su:
- nau'in kifi tare da babban abun ciki na mercury (kifin takobi, kifin kifi, tuna, mackerel sarki da tile);
- Raw ko naman da ba a dafa ba, kaji, kwai, ko abincin teku
- samfuran masana'antu kamar su tsiran alade da tsiran alade.
Tushe:
www.kimberlysnyder.com
* kofin ma'auni ne na ma'auni daidai da milliliters 250