Wadannan abinci sun dace da mata masu juna biyu, musamman a lokacin rani

Wadannan abinci sun dace da mata masu juna biyu, musamman a lokacin rani

Ba tare da la'akari da yanayi ba, iyaye mata masu ciki yawanci sun fi kula da abin da suke ci yayin da suke ciki. Gabaɗaya, abinci mai gina jiki yana da mahimmanci a wannan mataki na rayuwa, baya ga jarirai na samun dukkan sinadarai da uwa ke cinyewa a lokacin da yake cikin uwa. Don haka, yana da fa'ida koyaushe ga mata masu juna biyu a koya musu abinci mai kyau, bisa ga abin da HealthShots ya buga.

5 abinci mai mahimmanci

Ya kamata uwa ta mai da hankali kan salon rayuwarta a lokacin daukar ciki don ƙarfafa haɓakar lafiyar jariri. Yana da mahimmanci musamman a lokacin bazara lokacin da mutane da yawa sukan rage cin abinci kuma yiwuwar rashin ruwa ya karu, wanda zai iya shafar lafiyar jariri. Dole ne mace mai ciki ta ɗauki ƙarin matakan kariya tare da abincinta don samun ciki mai aminci don tsayayya da zafi na bazara, kamar haka:

1. Kayan lambu

Kayan lambu irin su alayyahu, kabeji, da broccoli suna da wadataccen sinadirai masu mahimmanci kamar folic acid, iron, da calcium. Folic acid yana da mahimmanci ga tayin mai tasowa, musamman a farkon matakan ciki, kuma yana iya taimakawa wajen rage haɗarin lahani na haihuwa. Iron kuma yana da mahimmanci ga samar da jan jini kuma yana taimakawa hana anemia lokacin daukar ciki, yayin da calcium yana da mahimmanci ga haɓakar ƙashin tayi.

2. 'Ya'yan itãcen marmari

'Ya'yan itãcen marmari irin su lemu, berries, ayaba, apples, da pears suna ba da mahimman bitamin da ma'adanai, ciki har da bitamin C, potassium, da fiber. Vitamin C yana taimakawa wajen shakar baƙin ƙarfe kuma yana tallafawa tsarin garkuwar jiki mai kyau, yayin da potassium yana da mahimmanci don kiyaye lafiyar hawan jini da daidaiton ruwa a cikin jiki.

3. Lean protein

Tushen furotin da ba su da ƙarfi kamar kaza, kifi, turkey, da tofu suna ba da mahimman abubuwan gina jiki kamar baƙin ƙarfe, zinc, da bitamin B12. Iron yana da mahimmanci don haɓakar tayin da haɓaka, yayin da zinc yana taka muhimmiyar rawa ga aikin rigakafin tayin da haɓakar tantanin halitta. Yayin da bitamin B12 yana da mahimmanci ga ci gaban kwakwalwar tayin da tsarin juyayi.

4. Dukan hatsi

Dukan hatsi, irin su shinkafa launin ruwan kasa, quinoa da burodin alkama gabaɗaya, suna ba da hadaddun carbohydrates da fiber. Complex carbohydrates shine tushen makamashi mai kyau kuma yana iya taimakawa wajen daidaita matakan sukari na jini, yayin da fiber na taimakawa wajen hana maƙarƙashiya da inganta narkewar abinci.

5. Kwayoyi da tsaba

Kwayoyi da iri, irin su almonds, walnuts, chia tsaba, da flaxseeds, suna ba da lafiyayyen kitse, furotin, da mahimman abubuwan gina jiki kamar bitamin E da magnesium. Kitse masu lafiya na iya taimakawa wajen tallafawa ci gaban kwakwalwar tayi, yayin da bitamin E yana da mahimmanci ga haɓakar ƙwayar tayi da haɓaka. Magnesium na iya taimakawa wajen daidaita karfin jini da tallafawa tsoka mai lafiya da aikin jijiya.

Masana sun ba da shawarar cewa ku bi shawarwari masu zuwa don amintaccen ciki:
• Sanya tufafin auduga masu daɗi da maras kyau
• A sha ruwa mai yawa don kiyaye jiki
• Motsa jiki a ƙarƙashin kulawar ƙwararrun ƙwararru
• Kada a bijirar da hasken rana kai tsaye
• Mai da hankali kan cin lafiyayyen abinci kawai
• Kula da ƙafafu da ƙafafu kuma lura da duk wani kumburi
• Yi barci mai kyau
• Guji damuwa
• A guji fita waje lokacin zafi

Kuma a duk lokacin da ake ciki, idan an ga wani canji na al'ada ko kuma mace mai ciki tana fama da kowace matsala, ta gaggauta tuntubar likitan da ke zuwa.

Hasashen shekarar 2023 bisa ga nau'in kuzarinku