Abincin karin kumallo shine abinci mafi mahimmanci na rana, musamman lokacin daukar ciki. Sanin abin da za ku ci don karin kumallo yayin da ciki zai iya zama ciwon kai. Cin karin kumallo mai kyau zai iya taimakawa tare da ciwon safe, Tunda samun abinci a cikin ciki yana daya daga cikin dabarun da suka fi dacewa don magance wannan rashin jin daɗi. Hakanan, karin kumallo mai gina jiki zai sa jaririn ya girma sosai. Kyakkyawan karin kumallo ga mata masu juna biyu suna da furotin, calcium, fiber da baƙin ƙarfe. Bugu da ƙari, waɗannan kaddarorin suna tare da wasu bitamin waɗanda zasu ƙarfafa duka uwa da jariri.
Don haka ko kun tashi cikin tashin zuciya ko kuna jin yunwa. cin karin kumallo mai lafiya yana da matukar muhimmanci yayin da ake ciki. Za mu ga wasu zaɓuɓɓukan karin kumallo masu cike da muhimman abubuwan gina jiki waɗanda za su kiyaye ku lafiya kuma da gaske suna taimaka wa jaririnku girma. Bugu da ƙari, za ku fara kwanakinku a hanya mafi kyau.
Wane karin kumallo ne ya fi kyau idan ina da ciki?
Idan kana da ciki dole ne ka nemi abincin da ba kawai amfani gare ka ba, amma har ma da kyau ga jaririn da ke cikinka. An ce karin kumallo shine abinci mafi mahimmanci na rana, don haka, dole ne ku nemi mafi kyawun zaɓin lafiya. Anan za mu ba ku wasu ra'ayoyi masu ban sha'awa don haɗawa cikin kwanakinku na ciki.
Green smoothie tare da madarar almond, yogurt Greek, kiwis, alayyafo da tsaba chia
Wannan smoothie yana cike da kayan abinci masu yawakamar bitamin C daga 'ya'yan itace da furotin da calcium daga yogurt. Wataƙila kun san mahimmancin samun babban adadin folic acid a cikin abincinku lokacin daukar ciki, domin yana son ci gaban tsarin jijiya na jaririnku. Koren kayan lambu kamar alayyahu za su samar da shi. Kwayoyin Chia babban tushen kayan lambu ne na Omega-3, mahimman fatty acid ga mutane.
Don yin wannan smoothie mai gina jiki, haɗa rabin kofin madarar almond, rabin kofin yogurt Girkanci, kiwi, dintsi na alayyafo, da tablespoon na tsaba chia. Da zarar komai ya girgiza, zai kasance a shirye don ku sha kuma fara ranar tare da duk kuzarin waɗannan sinadarai masu lafiya.
Ganyayyakin avocado na gama gari tare da dafaffen kwai
Choline abu ne mai matukar amfani ga mata masu juna biyu. Uwayen da suke shan isasshen choline a lokacin daukar ciki suna haihuwar jarirai da ƙananan matakan cortisol, hormone damuwa. Kwai gwaiduwa ya ƙunshi kusan kashi ɗaya bisa huɗu na choline da ake buƙata don rana. Taimaka inganta aikin kwakwalwar ku da kula da ci gaban kwakwalwar jaririnku, musamman a cikin uku na karshe.
Wannan gurasar yana da sauƙin yin. A kwasfa avocado kuma a datse shi da cokali mai yatsa har sai kun ƙirƙiri manna. Da zarar an yi haka, sai a sa wannan avocado puree a kan wani gurasar hatsi mai yalwar fiber, sannan a zuba a saman avocado. dafaffen kwai laminate. Ɗauki gurasar ku tare da abin sha da kuka fi so da safe, alal misali, ruwan 'ya'yan itace na halitta.
Girke-girke tare da cuku mai tsami da salmon
El kyafaffen kifin kifi ba zabi mai kyau ba ne ga uwaye-da-zama saboda hadarin listeriosis. Amma wannan ba dalili ba ne don kada ku amfana daga wadataccen Omega-3 fatty acids a cikin kifi. Waɗannan kitse masu lafiya suna da mahimmanci don haɓaka kwakwalwar jaririn ku. Don haka, yana da kyau a zabi kullin salmon a dafa shi a cikin papillote, misali, ta wannan hanyar za ku ci moriyar duk amfanin da ke cikin sinadarai da safe kuma ba tare da ya wuce kitse ba kamar yadda zai yiwu. faruwa idan kun soya shi a cikin kwanon rufi.
Irin wannan lafiyayyen kifi tare da gasasshen nama wanda aka watsa tare da cuku mai tsami hanya ce mai kyau don fara ranar da kuzari. Kuna hada bitamin na wannan kifi mai arziki, wanda ya ƙunshi sunadarai, bitamin A, D, B12 da B3, zinc, iron da antioxidants, da sauran kaddarorin; tare da sunadarai, bitamin A, phosphorus da calcium daga cuku mai tsami.
Oat flakes tare da walnuts da apple
wannan karin kumallo yana da kyau a shirya shi a daren da ya gabata. Kawai a hada rabin kofi na oatmeal tare da rabin kofi na madara a cikin gilashin gilashi. A zuba cokali guda na yankakken goro a gaurayawan a kwaba rabin apple. Da zarar an haɗa dukkan abubuwan da aka haɗa, rufe kwalban kuma girgiza shi sosai. Ki barshi a cikin firij da daddare kina sha da safe.
Apples suna da wadata a cikin bitamin A, C da E, potassium da fiber. Haka kuma, gyada na daya daga cikin gororin da aka fi ba da shawarar saboda suna samar da furotin, bitamin E da bitamin B, da kuma phosphorus, magnesium, zinc da iron, da dai sauransu. Amma ba kawai apples da kwayoyi suna da kaddarorin ba, hatsi kuma suna da wadatar dukiya, kamar yadda ya ƙunshi baƙin ƙarfe, furotin, potassium, bitamin E da K, da sauran abubuwan gina jiki. Don haka, waɗannan abinci guda uku tare da madara sune cikakkiyar karin kumallo ga mata masu juna biyu.