Yaya yakamata ya kasance abincin mahaifiya ta gaba

Abinci a ciki

Tunda ciki ya fara, Jikin mace yana fuskantar canje-canje na rayuwa. A kowane mataki na ciki, bukatun abinci mai gina jiki sun bambanta cewa jariri na gaba yana buƙata. Sabili da haka, yana da mahimmanci la'akari da wasu shawarwari domin ciyarwa a lokacin daukar ciki daidai ne.

Zai ma fi dacewa a sami wasu tsinkaye kafin fara binciken. Duk lokacin da zai yiwu idan aka shirya cikin. Idan haka ne, dole ne mu fara da a karin bitamin na folic acid, bitamin B9 da baƙin ƙarfe. Wannan likitanku zai bada umarnin kai tsaye.

Game da abinci, a cikin watannin kafin daukar ciki, zai isa a ci abinci iri-iri, kuma a daidaita, guje wa shan barasa da shan tabaWannan hanyar jiki zai kawar da gubobi kafin tabbataccen abin da ake so ya zo.

Da zarar ciki ya zo, ana kiyaye ƙwayoyin bitamin, tunda yana da mahimmanci ga madaidaicin ci gaban tayi, don haka guje wa yiwuwar lalacewa. Zasu ma dade har sai bayan sun haihu har sai ungozoma ta bada shawarar.

Ciyarwa yayin daukar ciki

Yayin farkon watanni uku, narkewa yana raguwa kuma rashin jin daɗin tashin zuciya ya bayyana. Abu na yau da kullun shine a cikin waɗannan makonnin, an sami ƙarami kaɗan tunda ɗan tayi har yanzu yana da kaɗan sosai kuma baya buƙatar ƙarin abubuwan gina jiki fiye da yadda jikinka yake bukata.

A yanzu kawai kuna buƙata Don cin abinci mai kyau, wanda ya hada da furotin na dabba. Mafi yawan shawarar da ake bayarwa kamar kowane irin abinci, sune nama mai laushi, kaza ko turkey da kifi. Ya hada da tushe na furotin a kowane abinci.

Amfani da carbohydrates, burodi, shinkafa ko taliya kowace rana. Da kuma sarrafa shan kitse. Koyaushe amfani da man zaitun mara kyau, kula da yawa. Hakanan anada shawarar sosai shine cin goro da kifi mai laushi, wanda ke samar da karin mai mai omega 3.

Kar a manta da cin alli, kodayake har zuwa watanni biyu na biyu ba lallai ba ne don ƙara yawan amfani da kuke ɗauka koyaushe. Zai zama na asali a ciki ciyarwa a lokacin daukar ciki.

Mafi mahimmanci, kada ku ƙayyade yawan ku 'ya'yan itatuwa da kayan marmari. Suna da mahimmanci don rufe abubuwan ma'adinai da bitamin, ƙari samar da zaren mai yawa, wajibi ne don hana maƙarƙashiya.

Abincin daga watan na huɗu zuwa ƙarshen ciki

Daga watan hudu na ciki, shine yaushe yana ƙara yawan kuɗin caloric, don haka zai zama dole don bayar da ƙarin adadi don rufe waɗannan buƙatun makamashi. Don haka ya kamata ku ƙara yawan adadin abinci. Yi karin burodi kowace rana kuma mafi furotin a cikin mafi girma rabo.

A wannan lokacin dole ne kara yawan shan alli, zaka iya samun karin madara ko kayayyakin kiwo da yawa. Kar a manta da amfani da baƙin ƙarfe, saboda wannan, ɗauki ƙwaya sau da yawa kodayake kuma zaku iya samun sa a cikin naman fure, ƙwai ko jan nama.

Nasihu don ƙarin baƙin ƙarfe: duk lokacin da ka dauki misali lentils, to ka samu lemu mai zaki, ta wannan hanyar karfen da suke dauke da shi ya fi kyau hadewa.

Kodayake kuna shan ƙwayoyin bitamin da likitanku zai ba da umarni, yana da mahimmanci ku ƙara shi ta dabi'a tare da abincinku. Kifi da kifin kifin suna ba da iodine, ma'adinai wanda dole ne ka hada a cikin ciyarwa a lokacin daukar ciki.

Sauran muhimman shawarwari

Guji shan kofi, abubuwan sha mai laushi da sauran abubuwan shaƙwa kamar su cakulan. Kada ku ɗauki manyan kifi irin su tuna ko kifin takobi, saboda yawancin abubuwan da ke cikin mercury, wanda ba a ba da shawara ga jariri. share yayin daukar ciki danyen abinci kamar sushi ko tartare.

Ya kamata kuma cire shi kayayyakin kiwo wadanda ba a manna su ba, kamar wasu cuku ko meringues. Game da toxoplasmosis, zaka iya samun naman alade na Iberiya matukar dai yana da inganci, tunda aikin warkewar yana kawar da wannan kwayoyin cuta.

Idan bakada tabbacin ingancin, koyaushe zaka iya daskarar dashi tukunna don haka guji haɗari. Har ila yau, ya kamata ku yi hankali musamman tare da 'ya'yan itace da kayan marmari, a wanke su sosai kafin cin abinci.

Ciki da motsa jiki

Sama da duka, sha ruwa mai yawa kuma guji shan abubuwan sha masu zaki kamar su juices, ko soft drinks, waɗanda kawai ke samar da adadin kuzari mara amfani. Kuma kar a manta da mahimmancin motsa jiki a duk lokacin da kuke ciki, tafiya awa daya a rana zai isa


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