Yayin ciki, yana da matukar mahimmanci ku kiyaye a cin abinci lafiya kuma ya bambanta, inda abincin da ke ba ku duk abubuwan gina jiki da kuke buƙata yayin wannan matakin. Ofayan waɗannan mahimmancin abubuwan gina jiki shine alli, mai mahimmanci ga lafiyar ku kuma musamman haɓakar ɗanku. Bayan kare kashinku daga cututtuka kamar su osteoporosis, alli yana rage yiwuwar hauhawar jini har ma da pre-eclampsia.
Amma ga jariri, alli ya zama dole domin kashinsu da haƙoran su suyi kyau. Amma ban da haka, alli yana aiki tare a ci gaban gabobi masu mahimmanci kamar zuciya, tsokoki da jijiyoyi. Kuma idan bai isa ba, alli yana da mahimmanci ga jariri don haɓaka yanayin zuciya na yau da kullun, Hakanan taimakawa wajen daskare jini.
Dalilin da yasa Increara yawan allin ku na da mahimmanci
Kamar yadda muka riga muka bayyana, alli yana taka muhimmiyar rawa a cikin ci gaban jariri yayin makonni arba'in din da ciki yayi. A wannan lokacin, karamin zai dauki kalsiyam daga ajiyar ku don biyan bukatun sa. Idan abincin ka na calcium ya yi karanci, za ka iya fama da matsalolin lafiya kamar waɗanda aka ambata, har ma da wasu matsalolin a nan gaba.
Amma kuma, ci gaban jaririn zai iya zama matsala idan ba a rufe buƙatun alli da kyau. Duk wadannan dalilan, yana da matukar mahimmanci cewa abincin ka yayin da kake ciki yana da lafiya kuma cewa zaku rufe duk bukatun abinci mai gina jiki da kuke buƙata a wannan lokacin a rayuwar ku.
Abincin da ke cike da alli
Milk shine watakila mafi kyawun sanannen abinci mai ƙoshin alli, amma ba shi kaɗai bane. Don rufe bukatun ku na wannan ma'adinai, ana ba da shawara cewa ku bi tsarin abinci mai kyau, daidaita kuma ya bambanta kuma ta haka zaku sami ƙari ban da alli, sauran muhimman abubuwan gina jiki. Ga jerin kayan abinci masu wadataccen sinadarin calcium don ku saka su cikin abincinku:
- Madarar shanu da dangoginsa, kamar yogurt da cuku, musamman farin cuku. Duk wani kayan kiwo da ka sha dole ne a lika shi
- Kayan lambu sha waken suya, hatsi, almond ko shinkafa, yana da mahimmanci a wadatar da su a cikin alli
- 'Ya'yan itacen da aka bushe kamar su goro, gyada, almond, ko ridi
- Koren ganyekamar alayyafo, chard, broccoli, ko kabeji
- Kayan kafa, musamman kaji, amma kuma waken soya ko naman alade da sauransu
- Kifi, kamar sardines ko kifin kifi
- Gwaiduwa daga kwai
- 'Ya'yan itãcen marmari kamar apples, ɓaure, mangoro ko strawberries
Menu mai yawan sinadarin calcium ga mata masu ciki
Kamar yadda kuke gani, akwai abinci da yawa da zaku iya ɗauka don rufe bukatun ku na alli yayin ciki da lactation. Don taimaka muku tsara shi cikin daidaitaccen tsari, ga wasu menu masu daidaitattun don haka zaku iya shirya abincinku bisa ga abubuwan da kuke so.
Zaɓuɓɓukan karin kumallo:
- Gyaran gida wanda ya hada da, babban gilashin madara, yanki na 'ya'yan itace da rabin kopin na birgima hatsi
- Kofi mai narkewa tare da madara + duka alkama mai yalwa da sabon cuku da naman turkey + dintsi na strawberries
- Yogurt Girkanci + dintsi na kwayoyi+ yankakken apple
- Gwanon oat flakes, gilashin madara, yankakken ayaba da almon
Zaɓuɓɓukan tsakiyar safiya:
- Kofi tare da madara + 2 Kukis na Oatmeal (zai fi dacewa na gida)
- Green ruwan 'ya'yan itace da' ya'yan itace da kayan marmari, a cikin mahadar da ke tafe za ku samu wasu girke-girke
- 2 biskit na dukan burodin alkama tare da farin cuku + yankewar sanyi na turkey
- Strawberries Milky
Zaɓuɓɓukan abincin rana:
- Kabewar kirim + gasashen naman kaji + 'ya'yan itace
- Spinach sprouts salad, cuku cuku, gyada da tumatir + sirloin naman gishiri + yogurt
- Salatin kayan lambu + salatin 'ya'yan itace
- Chickpeas tare da kayan lambu da kaza + 'ya'yan itace
Zaɓuɓɓukan abun ciye-ciye:
- Yogurt + dintsi na kwaya
- A madarar girgiza kuma fhanya mai sanyi
- Kofi tare da madara da 2 Kukis na Oatmeal
- Sanwic gurasa tare da tsaba tare da turkey mai sanyi, farin cuku da letas
Zaɓuɓɓukan abincin dare:
- Tortilla broccoli, karas da kwai
- Kayan lambu cream Soyayyen anchovies
- Sandwich na kaza gasashen tare da latas, tumatir da cuku
- Sauteed kayan lambu + gasasshen hake tare da taba lemun tsami