Abincin da ke cikin folic acid don abincin mata masu ciki

Abincin mai arziki a cikin folic acid

Folic acid na daya daga cikin mafi mahimman abubuwan da ya kamata ku cinye yayin ciki. Yana da nau'in bitamin B, wanda ke taimakawa jiki kulawa da kirkirar sabbin kwayoyin halitta. Don haka abu ne mai mahimmanci a cikin lokuta wanda akwai saurin ƙaruwa a cikin ƙwayoyin halitta da rarrabuwarsu. Wato, yayin girma da musamman lokacin daukar ciki.

Duk mata masu juna biyu ya kamata su sha karin maganin folic acid, ban da sauran bitamin. Kuma wannan saboda an san cewa wannan muhimmin bitamin, yana taimakawa hana lahani na haihuwa a cikin kashin baya kuma a cikin ci gaban kwakwalwa na tayi, kamar su kashin baya. Amma ban da shan abubuwan da ke taimakawa wajen kammala abubuwan gina jiki a lokacin daukar ciki, ya kamata ku sha abinci mai dauke da sinadarin folic acid wanda zai dace da wadannan bukatun.

Abincin mai arziki a cikin folic acid

Abinci a ciki

Abincin mai wadataccen abinci daga dukkanin ƙungiyoyi yana da mahimmanci yayin ɗaukar ciki, tun da jaririnku yana buƙatar abubuwan gina jiki na kowane nau'in don yayi girma da haɓaka yadda yakamata. Amma kamar yadda muka riga muka fada, folic acid yana daya daga cikin mahimman bitamin a cigaban sa, saboda haka dole ne ku hada da abinci mai wadataccen wannan sinadarin don taimakawa jariri girma da lafiya.

Waɗannan sune labinci mai yawan gaske folic acid:

  • Koren ganye: Alayyafo, latas, chard, Kale, kabeji ko broccoli, suna daga cikin abincin da ke da babbar gudummawar folic acid. Hakanan faskiKodayake yawanci ana cinye wannan kayan lambu a ƙananan ƙananan, tabbatar cewa an haɗa shi a cikin duk abincinku ko salads.
  • Legends: A tsakanin rukunin umesan hatsi kuma akwai peas, abincin da galibi yake cikin ƙungiyar kayan lambu. Peas na da matukar arziki a cikin folic acid, amma dole ne ku ci su sabo don samun duk fa'idodin su. Yana da mahimmanci a tuna cewa bayan watanni 3, wake ya yi asarar kusan kashi 90% na folic acid, don haka wannan tsarin bai dace ba. Hakanan zaka iya ɗaukar wasu legan hatsi kamar kaji, alkamarta, waken soya, ko wake. Na karshen tare da taka tsantsan, tunda wake yana da wahalar narkewa, musamman a lokacin daukar ciki.
  • 'Ya'yan itãcen marmari: Musamman ayaba ko avocado, kodayake shima yana cikin kankana ko lemu, da sauransu.
  • 'Ya'yan itacen da aka bushe: Kodayake yakamata ku cinye su cikin matsakaici, tunda yawan kuzarinsu yayi yawa. Kwayoyi kamar kirji, gyada, goro ko almond, suma sunada folic acid.
  • Dukan hatsi: Kamar shinkafar launin ruwan kasa, oat flakes ko quinoakuma sune tushen wannan mahimmin bitamin.

Shawarwarin Abokin Ciniki

Amfanin ‘ya’yan itace yayin daukar ciki

Baya ga hada dukkan wadannan abinci a cikin abincinku, dan tabbatar da samar da folic acid mai kyau, dole ne yi hankali da yadda zaka cinye su. Misali, kayan lambu suna rasa folic acid dayawa idan ka dafa su tsawan su, tunda yawancinsu zasu kasance acikin ruwan dafawa. Hanya mafi dacewa don ɗaukar kayan lambu shine tururi da su har ma da ɗauke da ɗanye.

Dangane da kiyayewa, kamar yadda muka riga muka gani, daskarewa ba kyakkyawan zaɓi bane. Don haka ya kamata ka guji cin abinci mai sanyi, kamar su peas ko alayyaho. Zai fi kyau ka saya musu ta halitta kuma ku tsaftace ku shirya su da kyau a gida, lokacin da kuka je cinye su.

Abincin da ke cike da folic acid na asalin dabbobi

Ana samun sinadarin folic acid a mafi girman abinci na asalin tsiro, amma, sauran abinci na asalin dabbobi suma suna dauke da wannan bitamin. Baya ga sauran kayan abinci masu mahimmanci kamar bitamin B na rukunin B.

  • Hanta, kaji, turkey ko naman sa, abinci mai yalwar baƙin ƙarfe, bitamin A da folic acid. Bai kamata a rasa ba a cikin abincin yara, saboda yawan sinadarai masu muhimmanci wadanda wannan abinci ya kunsa.
  • Blue kifi da kifin kifi. Baya ga folic acid, yana dauke dashi Omega-3 mai kitse, mai mahimmanci don ci gaban jijiyoyin jariri.
  • Madara, wanda kuma yana da mahimmanci don samu A alli zama dole a lokacin daukar ciki.


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