Yadda Ake Samun Ciki Lafiya

Wadatacce

• Nawa adadin adadin mai ciki ke bukata a kowace rana
• Kayan abinci mai mahimmanci a ciki
• Fam nawa mai ciki zata saka a jiki

Sirrin tabbatar da samun ciki mai kyau yana cikin daidaitaccen abinci, wanda baya ga tabbatar da samun wadataccen nauyi ga uwa da jariri, yana hana matsalolin da galibi ke faruwa a ciki, kamar ƙarancin jini ko raunin ciki, alal misali, wanda zai iya lalata ingancin. rayuwar uwa da jariri.

Bukatun sunadarai, bitamin da kuma ma'adanai suna ƙaruwa sosai yayin ciki kuma, sabili da haka, yana da mahimmanci a ci abinci mai gina jiki, don jariri ya karɓi dukkan abubuwan gina jiki da yake buƙata don haɓaka cikakke don tabbatar da cewa yana da ci gaban tunani daidai, guje wa ƙananan nauyi a lokacin haihuwa har ma da nakasawa, kamar su spina bifida.

Nawa adadin adadin mai ciki ke bukata a kowace rana

Kodayake bukatun caloric na uwa suna ƙaruwa adadin kuzari 10 ne kawai a kowace rana a cikin watannin farko na 1, yayin sadarwar ta 2 yawan ƙaruwar yau da kullun ya kai 350 Kcal kuma a cikin watannin uku na ciki ya kai ƙarar 500 Kcal a kowace rana.

Kayan abinci mai mahimmanci a ciki

A lokacin daukar ciki, dan tabbatar da ci gaban mai kyau da lafiyar uwa ya zama dole a sha wasu sinadarai masu yawa, galibi folic acid, magnesium, iron, iodine, zinc da selenium.

• Folic acid - Shouldarin amfani da allunan folic acid ya kamata a fara aƙalla watanni 3 kafin ciki, a ƙarƙashin shawarar likita, don kauce wa nakasawa a cikin jariri kuma ya kamata a dakatar da shi lokacin da likita ya ba da shawarar hakan. Dubi sauran abinci masu wadatar folic acid a: Abincin da ke cikin folic acid.
• Selenium da tutiya - Don isa adadin selenium da tutiya kawai ku ci goro na Brazil kowace rana. Wannan ƙarin na halitta yana taimakawa don hana bayyanar rashin nakasa a cikin jariri da rashin aiki na thyroid.
• Iodine - Kodayake adadin iodine ya fi yawa a lokacin daukar ciki, da wuya ake rashin wannan ma'adinai kuma, saboda haka, ba lallai ba ne a kara saboda yana cikin gishirin iodized.
• Magnesium - Don cimma adadin magnesium daidai lokacin daukar ciki, ana iya saka bitamin tare da madara kofi 1, ayaba 1 da 57 g na 'ya'yan itacen kabewa na ƙasa, wanda ke da adadin kuzari 531 da magnesium 370 na magnesium.
• Protein - Don cin abincin furotin da ake buƙata yayin ciki kawai ƙara 100 g nama ko 100 g na waken soya da 100 g na quinoa, misali. Don ƙarin koyo duba: Abinci mai wadataccen furotin.

Hakanan za'a iya yin ƙarin waɗannan abubuwan gina jiki a cikin allunan, bisa ga shawarar likita.

Sauran bitamin, kamar su A, C, B1, B2, B3, B5, B6 ko B12, suma suna da mahimmanci yayin daukar ciki, amma yawancinsu ana samunsu da sauƙin abinci kuma babu wani ƙarin da yake buƙata.

Duba kuma: Kayan bitamin na halitta ga mata masu ciki.

Fam nawa mai ciki zata saka a jiki

Idan, kafin tayi ciki, uwar tana da nauyin al'ada, tare da BMI tsakanin 19 da 24, dole ne ta sanya nauyi tsakanin kilo 11 zuwa 13 a duk lokacin da take dauke da juna biyu. Wannan yana nufin karuwar nauyin kilogiram 1 zuwa 2 a cikin watanni ukun farko na ciki, a cikin watanni uku na biyu an samu ƙaruwa tsakanin kilo 4 zuwa 5, kuma wani kilo 5 ko 6 bayan watanni 6 har sai an haifi jaririn, a cikin watanni uku na uku .

Idan uwa, kafin tayi ciki, tana da BMI na ƙasa da 18, ƙimar nauyi mai kyau yana tsakanin kilo 12 zuwa 17 na watanni 9 na ciki. A gefe guda kuma, idan uwar tayi nauyi da BMI tsakanin 25 da 30 ƙimar lafiya mai fa'ida kusan kilogram 7 ne.

Hankali: Wannan kalkuleta bai dace da juna biyu ba.

Duba kuma yadda za'a tabbatar da ciki mai kyau bayan shekaru 30 a cikin: Kulawa yayin ɗaukar ciki mai haɗari.