Ciyar da uwa yayin shayarwa (tare da zabin menu)
Wadatacce
- Abin da ba za a ci ba yayin shayarwa
- Samfurin menu na kwanaki 3
- Yadda zaka kiyaye ciwon mara yayin shayarwa
Abincin uwa yayin shayarwa dole ne ya kasance mai daidaitawa kuma ya banbanta, kuma yana da mahimmanci a ci 'ya'yan itacen, hatsi, hatsi da kayan marmari, tare da guje wa cin abinci na masana'antun da ke dauke da mai mai mai yawa, wanda ba shi da wani amfani na gina jiki ba ga uwa ko na mahaifiya.
Yayin shayarwa, uwa na rasa kilo 1 zuwa 2 a kowane wata, a hankali kuma a hankali, saboda yawan kuzarin da ake amfani da shi wajen samar da ruwan nono wanda ke zuwa daga kitse da aka tara yayin daukar ciki. Ana buƙatar adadin kuzari 800 don samar da lita 1 na madara, adadin kuzari 500 daga abinci da kuma adadin kuzari 300 daga rarar mai da aka samar yayin ciki.
Abin da ba za a ci ba yayin shayarwa
Abincin da ya kamata a guji yayin shayarwa shine abinci kamar su soyayyen abinci, tsiran alade, cuku mai laushi, ruwan sha mai laushi, waina da kek, saboda suna da kitse da sukari da yawa.
A cikin dangin da ke da tarihin rashin lafiyar, an dauki mai amfani ga uwa ta cire abinci mai illa ga abincin ta, kamar su kwai da gyada, misali. Koyaya, wannan ba doka bane, kamar yadda yake bambanta daga mutum zuwa mutum, don haka yana da mahimmanci a tuntuɓi likitan likitan ku ko likitan kuzari kafin cire abinci daga abincin.
Bugu da ƙari, an hana shan giya, tun da ana iya kawar da giya ta hanyar nono, wucewa ga jariri. Duba dalla-dalla abin da ba za a ci ba yayin shayarwa.
Samfurin menu na kwanaki 3
Tebur mai zuwa yana nuna misali na daidaitaccen kuma bambancin abincin da za'a iya yi yayin shayarwa:
| Abinci | Rana 1 | Rana ta 2 | Rana ta 3 |
| Karin kumallo | 2 yanka burodin garin nama da farin cuku + pear 1 | Oletin alayyafo + gilashi 1 (250 ml) na ruwan lemu | Yanka 2 na dunƙulen burodi tare da farin cuku + gilashi 1 (ml 250) na ruwan kankana |
| Abincin dare | 240 ml na yogurt tare da 1/2 kofin yankakken 'ya'yan itace | Kofi 1 (200 ml) na ruwan gwanda + 4 dukan fasa | 1 matsakaiciyar ayaba |
| Abincin rana abincin dare | 140 g na salmon da aka soya + kofi 1 na shinkafar ruwan kasa + kofi 1 na koren wake ko koren wake tare da dafaffun karas + 1 teaspoon na man zaitun + 1 tanjirin | 100 g kaza tare da barkono da albasa + 1/2 kofin shinkafa ruwan kasa + 1/2 kofin lentil + salad + 1 teaspoon na man zaitun + 1 apple | 100 g na nono turkey + dankali matsakaici + salatin + 1 teaspoon na man zaitun + yanki 1 na guna |
| Bayan abincin dare | 1 matsakaici apple | 1/2 kopin hatsi + milimita 240 na madara mai narkewa | 1 yanki na hatsin rai + 1 cuku + cuku 2 na avocado |
Sauran zaɓuɓɓuka don ciye-ciye sune cinye sabbin 'ya'yan itace, gurasar hatsin rai tare da cuku da kayan lambu, yogurt (200 mL), cream cream tare da sandunan kayan lambu, hatsi tare da madara ko gilashin Maria biskit 1.
Adadin da aka nuna a cikin menu na iya bambanta gwargwadon halayen mace, yana da mahimmanci a nemi masaniyar gina jiki don a yi cikakken kimantawa kuma a yi bayani kan tsarin abinci mai gina jiki gwargwadon buƙatunta da bukatun jariri.
Yadda zaka kiyaye ciwon mara yayin shayarwa
Idan jariri yana da ciwon mara, mahaifiya na iya yin sauye-sauye a cikin abincin nata, duk da haka wannan ya banbanta daga jariri zuwa wani, kuma ya kamata mace ta sani idan jaririn yana da ciwon mara bayan cin abinci, wanda ya kamata a cire shi daga abincin.
Wasu abinci da suke da alaƙa da ciwon ciki a cikin jariri sune cakulan da abinci waɗanda ke haifar da gas, kamar su wake, wake, ɗanɗɗani, broccoli, farin kabeji, kabeji da kuma kokwamba, misali.
A wasu lokuta, nonon saniya na iya haifar da maƙarƙashiya a cikin jariri, kuma yana iya zama wajibi ga uwa ta sha madara mara lactose ko, koda kuwa ya zama dole a cire madarar shanu daga abincinta, kuma ana iya maye gurbinsa da kayan lambu madara, kamar su kwakwa madara, almond ko shinkafa. Koyaya, idan wannan ba shine dalilin ciwon kumburin jariri ba, ya kamata uwa ta shayar da shawarar shayarwar yau da kullun.
Bugu da kari, wasu shayi irin su Ginseng, Kava Kava da Carqueja suma na iya haifar da ciwon mara a cikin jariri kuma saboda haka ana hana su. Duba sauran misalan shayi wanda baza ku iya ɗauka yayin shayarwa ba.
Duba sauran nasihu don hana kamuwa da cutar cikin jariri ta hanyar kallon bidiyo mai zuwa:
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