Abinci mai kyau na mata masu ciki

Babu shakka dukkan mata a lokacin da suke ciki suna tunanin tunani game da abinci mai kyau, saboda kayan da ake amfani da su yanzu ba kawai ga mahaifi ba, har ma ga jaririn da ya taso a jikinta. Dukkan masu ilmin likita a cikin murya guda suna jaddada cewa abinci mai kyau ga mata masu juna biyu shine mabuɗin don samun nasarar nasarar su da kuma lafiyar ƙwayoyin cuta.

Ɗaya daga cikin kuskuren mafi yawan abincin abinci, hakika, shine mahaifiyar mai tsammanin tana da tabbacin: da zarar ta haifi jaririn a jikinta, to, dole ne ta ci biyu. Abincin abinci mai kyau da kuma dacewa ga mata masu juna biyu a farkon kira na farko na yau da kullum yana da mahimmancin abincin jiki kamar yadda kafin ciki. Amma a rabi na biyu na cin abinci ya zama dole don ƙarfafa, amma wannan ba wani abu ba ne na ci gaba da cin abinci. A lokacin da yake karfafa abinci, da farko, ba dole ba ne a kula da yawancin, amma don amfanin abincin da mahaifiyar nan gaba take.

Tayi tayi yana buƙatar adadi mai yawa na abubuwa daban-daban, irin su sunadarai, fats, bitamin, ma'adanai da kuma carbohydrates, don haka ba zai zama mai ban mamaki idan abinci na mace mai ciki yana da bambanci ba. Amma kada ku ci kome da kome, ƙimar makamashin kayayyakin cinyewa yana da mahimmanci.

Alal misali, a farkon rabin abin ciki, ya kamata a kalla 2,800 kcal a kowace rana, kuma a rabi na biyu kada a sami fiye da 3000 kcal a kowace rana. Matsakaicin bambanci a darajar makamashi, halatta na wata rana - 200-300 kcal. Amma kar ka yi tunani game da adadin kuzari, abincin ya kamata ya zama caloric da kuma matsakaicin cikakken abinci tare da abubuwan gina jiki. Wato, ma'anar abincin da ke dacewa ga mahaifiyar gaba: "Duk a cikin daidaituwa!".

Tabbatar da kulawa da wannan a cikin tunanin mace mai ciki akwai 'ya'yan itatuwa da kayan lambu mai ma'ana, wadanda shine tushen tushen bitamin. Har ila yau yana da matukar muhimmanci cewa abincin da mace mai ciki ta cinye sauƙi ne mai sauƙi, sabili da haka, ya kamata a sanya matakai a kan abinci mai dafa abinci. Domin kada kuyi fushi da hanji, kuyi kokarin kaucewa kayan daji da kayan yaji, kawai faski, dill, seleri, coriander da albasa albasa suna da izini. Kuma kawai abinci ne kawai da aka shirya.

Bai dace ba don daukar abincin da zai iya haifar da bloating, wato, burodi, burodi daga yisti kullu, peas. A cikin yawa, kabeji, apples, da dankali suna contraindicated. Har ila yau, za mu daina abincin da yake da wadata a kitsen: kitsen mai, mai nama, mayonnaise. Amma wannan ba duk ba tukuna!

Har ila yau, don ware jita-jita da ke haifar da fattening, yana da sutura, kwakwalwan kwamfuta, kwakwalwan kwamfuta, kukis, kwayoyi da sauransu. Wannan ƙaddara ne, tun da yake cikakkiyar mace ba ta da wayoyin tafi-da-gidanka kuma yawancin aikinsa yana karuwa. Kawai kada ku bayar da shawarar yin cin abinci mai yawa, sau biyu a mako.

Domin lokacin yin ciki ba zai zama mai ban sha'awa ba don ƙara yawan kifi a cikin abincinku, amma ba shakka ba za a yi salted ba ko kifi-kifi - suna karkashin tsananin hana. Kuma a gaba ɗaya, gwada ƙoƙarin hana gishiri.

Kada ku sha kofi mai mahimmanci, yana da tasiri mai ban sha'awa akan tsarin jin tsoro. Kuma a gaba ɗaya, yana da mahimmanci don bi da yawan ruwan da ake cinyewa, saboda haɗarinsa zai haifar da kumburi na tsaurin - kuma wannan ba dadi ba ne. Abin sha ya bi "a jere", har zuwa lita 2 a kowace rana (mafi nisa - da ƙasa). Yi watsi da ruwa mai lakafta, maye gurbin shi tare da compotes, morses ko wasu irin kayan juices.

Shan taba da barasa an cire su. Ya kamata cin abinci ya kasance a cikin lokuta masu tsada sosai - don haka jiki yana amfani da jadawalin da kuma narkewa inganta, saboda jim kadan kafin cin abinci, ruwan 'ya'yan itace ne ya fara raba.

Ba tare da kuskure ba, tare da kowane irin abinci a cikin jikin mata masu ciki za suyi aiki:

- sunadarai - wannan kayan gini ne ga jikinka. Sassan gina jiki shine cuku, kifi, qwai, nama, wake, dankali, soya, madara da gurasa.

- ƙwayoyi , waxanda suke da abinci mai gina jiki don yawancin tsarin salon salon salula kuma basu kasance da kasa ga carbohydrates, a cikin darajar makamashi. Ma'anar mai zai iya zama nama (naman alade da naman sa), man alade, hanta, man shanu, kwakwalwa.

- carbohydrates wani nau'i ne mai mahimmanci. A mafi girma yawan carbohydrates sun ƙunshi cikin irin waɗannan abubuwa kamar: karas, apples, dankali, gurasa alkama, inabi, semolina, sugar da shinkafa.

- Saltsunan ma'adinai , waxanda suke daya daga cikin muhimman abubuwa na jiki. Su ne gine-gine don kashi da ƙwayar hakori, yana shafar musayar ruwa a jiki, kuma a gaba ɗaya, shiga cikin matakai masu yawa. Rashin waɗannan abubuwa zai iya haifar da cututtuka masu tsanani. Ma'adinai salts suna cikin gurasa, cuku, madara, oatmeal, kabeji, guna, peach, plum, da dai sauransu.

- bitamin . Ko ta yaya za ka ci abincin, bitamin zai shiga cikin jiki a cikin ƙananan adadin, daidai yadda hanyar jiki take bukata a wannan lokacin. Vitamin suna dauke da sashi mafi dacewa a cikin metabolism. Kuma irin waɗannan bitamin kamar C, A, E, sune kariyar rigakafi da kare mace mai ciki daga kwayoyin cuta da ƙwayoyin cuta.

Don tsara tsarin abinci mai kyau, ba abu mai ban mamaki ba ne - wanda samfurori akwai adadin yawan bitamin.

Wani tushen bitamin A: man fetur, man fetur, hanta naman sa, cuku, kirim mai tsami, karas, barkono barkono, albasarta kore, zobo, tumatir da apricots da yawa.

Source of bitamin B: dankali, wake, nama, yisti, gida cuku, oatmeal.

Source of bitamin C: radish, citrus, kare ya tashi, farin kabeji, barkono ja, tumatir.

Madogarar bitamin E: hatsi, kayan kiwo, kayan lambu da kayan lambu.

Ana samun Vitamin D a cikin kifi, kwai yolks da hanta. Har ila yau, tushen bitamin D zai iya zama haske mai dumi. Ya faru cewa har ma da kayayyakin abinci, jiki ba ya samun isasshen bitamin, a wannan yanayin, yana da daraja juya zuwa kayayyakin likita da shan multivitamins da multivitamins.

Abinci mai kyau don mace mai ciki yana da muhimmiyar mahimmanci a tseren don sauƙin haihuwa!