Cincin ganyayyaki a Ciki

Wadatacce

• Abin da za a ci don lafiyar ciki
• Yaushe ake kari
• Nasihu don lafiyar ciki

Mace mai ciki wacce ke cin ganyayyaki na iya samun ciki na al'ada kuma cikin koshin lafiya, da samun daidaitaccen abinci iri-iri, mai wadataccen abinci da adadin kuzari wanda ke biyan bukatun uwa da jariri.

Kamar kowane ciki, yana da mahimmanci a yayin wannan matakin ya kasance tare da likita da masanin abinci mai gina jiki, don guje wa rashin bitamin da kuma ma'adanai, kamar baƙin ƙarfe, bitamin B12 da bitamin D, waɗanda aka samo musamman a cikin nama da kifi, waɗanda ke da mahimmanci don ci gaban jariri, don haka guje wa matsaloli kamar ƙarancin jini, ƙarancin haihuwa da lahani na bututu.

Abin da za a ci don lafiyar ciki

A teburin da ke ƙasa akwai babban bitamin da ma'adanai waɗanda ke da mahimmanci don ci gaban tayi da lafiyayyen ciki, menene buƙatarku ta yau da kullun, kuma waɗanne matsaloli ne za su iya faruwa idan akwai rashi:

Hakanan yana da mahimmanci a rage amfani da gishiri da kayayyakin masana’antu masu wadataccen sodium don taimakawa shayar da alli a cikin hanji da gujewa riƙe ruwa a jiki.

Duba bidiyo mai zuwa don ƙarin nasihu daga mai gina jiki:

Yaushe ake kari

Abubuwan da ake buƙata na yau da kullun don waɗannan bitamin da ma'adinai na iya bambanta dangane da ko mace mai ciki tana da wani ƙarancin abinci mai gina jiki ko a'a. Don haka yana da muhimmanci a je wurin likita don yin gwaje-gwaje a dakin gwaje-gwaje don dubawa idan akwai karancin abinci mai gina jiki.

Koyaya, a mafi yawan lokuta, likita na iya ba da shawarar ƙarin waɗannan bitamin don hana ƙarancin abinci mai gina jiki a nan gaba.

Nasihu don lafiyar ciki

Yana da mahimmanci a kula da daidaitaccen tsarin abinci wanda zai ba ku damar samun duk abubuwan gina jiki da ke buƙata don samun ciki mai kyau, wasu shawarwari sune:

• Yi aiki na motsa jiki a kai a kai da ƙananan ƙarfi ko matsakaici, kamar yin tafiya ko yin motsawar ruwa;
• Cinye 2 L ko fiye na ruwa kowace rana;
• Ku ci manyan abinci guda 3 da ƙari guda biyu;
• Iyakance shan kofi ga kofuna 2-3 a rana, saboda abu ne mai motsawa wanda yake ratsa mahaifa;
• Sarrafa nauyi, kasancewa mai kyau don sanya nauyin 0.5 kilogiram a mako;
• A guji cin kayan zaki;
• Guji shan cuku irin su brie, camembert, roquefort da pates na ganyayyaki, saboda suna iya ƙunsar listeria;
• Guji amfani da wasu shuke-shuke na halitta kamar kirfa da Rue. Duba shayin da mai ciki ba za ta sha ba;
• Kar a sha giya da sigari.

Abincin mai cin ganyayyaki na iya zama mai lafiya a duk matakan rayuwa, gami da ɗaukar ciki, amma kula da juna biyu tare da likitan mata da kuma mai gina jiki yana da mahimmanci don tabbatar da lafiyar jariri da mahaifiyarsa.