Ka'idojin farko shine sananne ga kowa da kowa, yana da shawarar da yawa ga waɗanda suke shirye su zama uwar. Dole ne ku ci sau da yawa, amma a cikin ƙananan yanki, ya fi kyau cin abinci 5 ko sau 6 a rana, ya kamata a sami jinkiri tsakanin abinci.
Ku ci lokacin da kuke jin yunwa, kuma ba lokacin da ya kamata ku ci ba. Kuna buƙatar sauraron jikinku, kada ku yi mummunan hali, kuma kada ku damu.
A lokacin cin abinci, kada ku rush, kuna buƙatar ku ji dadin abincin, ku ji dadin ku, ku shayar da abinci. Gwada kada ku ci yayin karatun littafi, ko a gaban talabijin, amma a cikin shiru, yanayi mai kyau. Idan ka yanke shawara don biyan abinci mai gina jiki mai dacewa a lokacin daukar ciki, dole ne ka cire nau'in soyayyen, gurasar gwangwani, abincin da aka fi so kyauta daga abincinka. Zai fi kyau a ci abincin da ake dafa ga ma'aurata, dafa da burodi, zai zama da amfani ga jariri da kai. Kada ku ci da dare, lokaci na ƙarshe da ake buƙata ku ci ba bayan 19.00 ba. Idan daga baya ka ji yunwa, to sai ya fi kyau ka rage kanka ga 'ya'yan itace ko yogurt.
A lokacin yin ciki, kana buƙatar nau'o'in abinci dabam daban.
Ana iya bada shawara ga mata masu ciki:
- nama mai naman kaji, kifi wanda ba shi da tsabta, kiwo nama;
- qwai Boiled ko a cikin nau'i na omelet;
- ganye, dried 'ya'yan itatuwa, kayan lambu,' ya'yan itatuwa, berries;
- hatsi - da fifiko don ba da alkama, da hatsi, da hatsi;
- kwayoyi, zai fi dacewa da itacen al'ul ko hazelnuts;
- kabewa ko sunflower tsaba;
- wake - wake da lentils, tare da soya da kuma peas daya dole ne ya fi hankali lokacin daukar ciki;
- kayan kiwo - madara, yogurt ba tare da sunadarai ba. Prostokvasha, cakuda cakuda, madara mai gauraye, yogurt;
- kayan lambu mai: kabewa, sunflower, masara, man zaitun, man shanu, kada ku zalunci;
- Ganye na ganye ko koren shayi.
Ba a bada shawarar a lokacin ciki:
- tsiran alade, abinci mai gwangwani, kayan shaye-shaye;
- sosai m, sosai na yaji, sosai m;
- namomin kaza, Peas;
- kifi, kaji, nama masu nama;
- yin burodi tare da ƙari da kirim mai tsami, burodi mai laushi, kayan ado, buns;
- kofi, koko, cakulan cakulan, cakulan;
- Kada ku yi amfani da barasa;
- Strawberries, strawberries, raspberries, Citrus iri.
Cibiyoyin bitamin ga mata masu juna biyu, abinci mai gina jiki a cikin bitamin ya kamata a hada shi cikin abinci mai kyau. Yawancin bambancin abincin, jaririn nan na gaba zai kasance mummunan haɗarin rashin ciwo ga abincin.
A lokacin tsawon lokacin haihuwa, tare da abinci mai kyau, an tsara sharaɗɗa mai kyau don ci gaba da yaron, ci gaba na al'ada da kuma kula da lafiyar mahaifiyar. Idan abinci mai gina jiki na mace mai ciki bai isa ba, yaron zai karbi duk abubuwan da suka dace a gare shi. Amma wannan zai cutar da jikin mahaifiyarta. Saboda rashin ciwon sankara a cikin jiki, hakoran mata sun zama masu lalacewa, yana da muhimmanci don bunkasa nama na tayi. A lokacin daukar ciki, wasu cututtuka na iya bayyana a cikin jikin mata - ci gaba na gaba, hypovitaminosis, anemia. Tuna da ciki da kuma ciyar da yaron abu ne na ilimin lissafi na halitta kuma a karkashin tsarin mulkin da ya dace ba jiki ya kamata ya sha wahala ba.
Abinci na mahaifa mai ciki da kuma lactating dole ne ya ƙunshi yawan adadin gina jiki kuma ya kasance a cikin adadin kuzari. A cikin abincin yau da kullum ga mace mai girma a kilo 1 kilogram, nauyin abincin ya kasance daga 1 zuwa 1.5 grams na gina jiki. A lokacin daukar ciki da yayin lokacin ciyarwa, wannan nauyin ya zama 2 grams na gina jiki a kowace kilogram na nauyi.
A cikin watanni na ƙarshe na ciki cikin madarar mace dole ne abinci madara da kayan abinci, wanda dole ne ya ƙunshi adadin sunadarin sunadarai, nama zai iya shigar da abincin, amma a cikin iyakance, ya kamata a cinye 2 ko sau 3 a mako, dafa, tururi, amma ba a fure nau'i. Abinci ya kamata a bambanta don dauke da kayan lambu mai mahimmanci, kuma a lokacin rani ko kaka, yawancin cin ganye, berries da 'ya'yan itatuwa. Baya ga furotin, jiki yana buƙatar adadin ma'adanai - phosphorus, calcium, bitamin A, D, C da sauransu.
Halin yau da kullum na alli don mai girma shine 0.7 grams, yawancin phosphorus ya zama 1.5 grams, to, mace mai ciki a rana tana buƙatar phosphorus 2 ko 2.5 grams, kuma calcium game da 1.5 grams. A waɗannan lokuta, madara da madara sune mahimmin asalin mahimmanci ga mace da kuma karawar kwayar jariri. Ana samar da phosphorus tare da samfurori na asali da dabbobi.
Yawan yawan bitamin C ya kamata a karu, a kwatanta da al'ada na al'ada. Mahaifiyar mai ciki da mai yalwaci tana bukatar cin 100 mg na ascorbic acid. A lokacin rani, don ƙara yawan bitamin A da D, kana bukatar ka cinye matasa gwoza, alayyafo, letas, ganye. A lokacin hunturu-hunturu, kana buƙatar cin karas, a kowane nau'i.
Maganin bitamin D shine - kifi man fetur, hanta, kwai gwaiduwa, madara. Abincin yara masu iyaye ya kamata su zama sau 4 a rana. Kada ku ci abinci mai yawa, yana da kyau a raba shi a kananan ƙananan abinci. A ranar da ake buƙatar saita lokacin cin abinci: na farko da karin kumallo daga 7.00 zuwa 9.00, na biyu karin kumallo ya kamata daga 11.00 zuwa 13.00 hours, abincin rana daga 17.00 zuwa 19.00 hours da kuma wani abincin abincin dare da yamma 22.00-23.00. Za'a iya canza lokacin cin abinci, kuma babu wani babban karya a cin abinci. Yi ƙoƙarin amfani da wannan samfurin samfurin yayin lokacin haihuwa, wannan menu ya ba da sakamako mai kyau, a lokacin daukar ciki, mata sun ji daɗi, ciki ya zama al'ada, haihuwa ya dace. Yara sun haife lafiya, da nauyin nauyi da tsawo, da karfi da lafiya. Dangane da yanayin gida da kakar, ana iya canza menu.
Samfurin samfurin
Ranar farko
Pancakes tare da shinkafa, cuku, ragout kayan lambu, miyan kabeji, cin ganyayyaki
Milk, madara, yankakken nama, mai dankali da madara
Tea, 'ya'yan itace ko raw wake, compote ko' ya'yan itace
Rana ta biyu
Vinaigrette, madara madara madara, cuku gida tare da kirim mai tsami, porridge da madara
Naman ƙudan zuma tare da soyayyen dankali, shayi, kissel
Rana ta uku
Rice porridge, borsch ganyayyaki, kabeji kabeji, soyayyen a breadcrumbs, shayi
Dankali mai ganyayyaki, madara, kissel
Rana ta huɗu
Fresh kayan lambu salatin, lu'u-lu'u sha'ir miya, Boiled dankali
Wanke nama tare da man shanu, cakuda gurasa, madara
Kifi ya soyayye tare da porridge, shayi ko compote
Rana ta biyar
Omelette, rassolnik, pudding shinkafa, madara
Vinaigrette, nama mai nama tare da mai dankali, shayi, kissel
Rana ta shida
Cheesecakes tare da kirim mai tsami, dankalin turawa dan kabeji kabeji, fritters daga sabo ne kabeji, yogurt
Zrazy tare da porridge, gurasa da man shanu, compote
Rana ta bakwai
Salatin kayan lambu salatin, salatin dankalin turawa, kabeji casserole, pancakes da sukari
Sandwich tare da cuku, manna casserole, yogurt
Fruit da jelly
Yanzu mun san abin da ya kamata ya zama abincin jiki mai kyau na mahaifa a lokacin girke-girke. Bi wadannan girke-girke masu sauƙi, kuna buƙatar koyon ci abinci yadda ya kamata, saboda haka an haifi jaririn lafiya.