A lokacin watanni biyu na ciki, bukatun abinci mai gina jiki sun canza sosai. Idan a cikin farkon watannin da kyar ya zama dole a kara yawan adadin kuzari, a wannan yanayin ya zama dole ayi hakan. Jariri ya fara girma da sauri, a zahiri zai ninka girma a cikin waɗannan watanni. Sabili da haka, ɓarnar kuzari da buƙatun wannan zai ƙaru.
Alamomin cututtukan watannin farko tabbas za su wuce, yana da wuya a ce tashin zuciya da gajiya suna ci gaba, kodayake mata da yawa suna wahala daga gare su na ɗan lokaci kaɗan. Idan wannan lamarin ku ne, je zuwa ungozoma ko likitan da ke ɗaukar ciki don ba ku wata shawara don rage waɗannan alamun.
Yana da matukar mahimmanci ku bi wasu jagororin game da abinci a wannan lokacin. Zuwa yanzu gajiya da gajiya zasu wuce kuma za ku sami karin abinci fiye da da. Lokaci ne mai mahimmanci don kula da karuwar ƙoshin lafiya. Idan likitanku bai gaya muku ba in ba haka ba, abu na al'ada shi ne ƙara kusan 350 kcal, gwargwadon ƙimar girma, mace da sauran abubuwan.
Yaya ake kara adadin kuzari ta hanyar lafiya?
Bukatar ƙara yawan adadin kuzari ya kamata a yi shi a daidaitacciyar hanya. Misali, ya kamata ka kara furotin da kusan gram 20 ko 30, zaka samu ta hanyar daukar wani kifi dan kifi kadan. Hakanan ya kamata ku ƙara adadin alli, tare da ƙarin gilashin madara ɗaya, ko abin sha na madara kamar yogurt mai ƙaran mai. Yi ƙoƙarin cin abinci waɗanda ke ƙunshe da ƙwayoyin carbohydrates masu haɗari, irin su taliyar alkama duka, hatsi iri iri, da sauransu.
Kayan girke-girke na watanni biyu na ciki
Abincin mace mai ciki ba dole bane ya zama mai gundura, bai kamata ka takaita kanka da gasashen kifi da kaza tare da salad ba ko kuwa za ka gaji. Sannan muna ba da shawara 2 lafiyayyun girke-girke kuma cikakke ga wannan mataki na ciki.
Broccoli omelette
Wannan abincin yana da wadataccen ƙwayoyin calcium, wanda ya dace don samun ƙarin gudummawar da kuke buƙata a wannan lokacin. Sinadaran sune:
- Rabin broccoli
- 5 kwayoyin qwai
- 2 cloves da tafarnuwa
- Sal
- Man zaitun na karin budurwa
Raba florets daga broccoli kuma saka su cikin kwano na ruwa na kimanin mintuna 15. Bayan haka, shirya casserole da ruwan gishiri kuma dafa kayan lambu na kimanin minti 10. Lambatu da ruwa da kyau kuma cire tushe mai kauri.
Shirya kwanon soya tare da dusar mai na man zaitun sannan a soya tafarnuwa a yanka ta yanka na bakin ciki. Sanya broccoli kuma sauté tare da tafarnuwa 'yan mintoci kaɗan.
A cikin kwano, sai a kada kwai da kyau sai a sa gishiri a dandano, sai a zuba kayan lambu a gauraya su sosai. Shirya kwanon rufi da ƙasan man zaitun da lokacin zafi sai ki hada hadin. Ki barshi ya dahu sosai kafin ki juya shi, shima ya dahu a daya gefen har sai an saita tukunyar.
Salmon en papillote
Salmon yana ba da gudummawa Omega 3 mahimman man mai, yana da matukar mahimmanci ga dukkan cikinku da lactation. Sinadaran da ake bukata:
- Babban loin na sabo kifi
- 1 dankalin turawa
- rabin zucchini
- karas
- rabin leek
- 2 tablespoons farin giya ko sherry
- kayan yaji daban-daban, thyme, oregano, Rosemary, barkono da dai sauransu
- man zaitun budurwa
- Sal
Kwasfa da wanke dankalin turawa, bushe da kyau tare da takarda mai sha kuma a yanka ta siradi. Wanke zucchini sosai ki yanka shi ma a cikin zanen gado kamar yadda bakin ciki kamar yadda zaka iya. Baftar da karas ɗin kuma tare da wannan peeler ɗin a yanka a yanka na bakin ciki. Cire kayan saman leek ɗin ki wanke sosai da ruwa, a yanka shi da sandunan sirara. Yi zafi da tanda zuwa kimanin digiri 200 yayin da kuke shirya papillote.
Sanya babban takardar almani a kan teburin, da farko sanya gandun dankalin turawa, sannan sai a kara karas, zucchini da leek. Ruwa tare da farin ruwan inabin kuma ƙara gishiri da kayan yaji da kuka zaba. Sanya fillet ɗin salmon a saman, saka dusar mai a saman sannan kuma a sake ɗanɗano kayan ƙanshi. Rufe alminiyon da kyau yana yin kunshin iska.
Saka papillote akan takardar burodin kuma dafa kamar minti 15.