Abincin da ba tare da cin abinci ba tare da kasawa na abinci a cikin abincin da ake amfani da ita yana haifar da tasiri a kan lafiyar jaririn da ba a haifa ba cewa zai iya zama daidai da tasirin kwayoyin halitta. Kuma a zamaninmu, rashin abinci daya, ko fiye da bitamin, ma'adanai, abubuwa da aka gano da kuma sauran abubuwan da ke da muhimmanci a cikin abincin da mata masu juna biyu ke ciki. Don ganin wannan, bari mu dubi kididdiga. Gudanar da ciki cikin mace mai lafiya - batun batun.
Bai ishe ba? Don haka ƙara!
Binciken abincin da ake yi wa matan iyaye, wanda aka gudanar a St. Petersburg, ya nuna cewa kawai 6 (!) Daga cikin 100 da aka bincika za su iya magana game da isasshen abincin da ake bukata na gina jiki (na gina jiki). Kuma mata da yawa sun gano cewa akwai raunin yawa daga cikinsu. Mafi sau da yawa babu ƙarfe, aidin, alli, zinc, chromium. Daga cikin bitamin da rashi na folic acid, biotin, bitamin B .. B da AD da kuma alfalinolenic acid, wanda shine wani ɓangare na bitamin F, ya yi nasara.Amma yana da ban sha'awa cewa an kasa raunana irin wadannan abubuwan da ke da muhimmanci sosai, a cikin nazarin jarrabawa mata masu juna biyu. Ya juya cewa ba su jin raunarsu! Don haka yana da daraja a haɗa da muhimmancin wannan, tun da babu lafiyar mace a nan gaba? Tabbas. Bayan haka, tare da irin wannan ɓoyayyen ɓoye, jariri yana shan wahala. Lalacewar ka'idojin cin abincin lafiya mai kyau zai iya haifar da barazanar haihuwa. haihuwar yara masu haske. Rashin ƙananan wasu abubuwan gina jiki a cikin jikin mahaifiyar gaba a nan gaba zai iya rinjayar lafiyar ɗanta a farkon shekara ta rayuwa. Bugu da ƙari, a cikin 'yan shekarun nan an tabbatar da cewa inganci da yawa na madara nono shine ya dogara da irin abincin mai ciki na ciki. Ee akwai madara! Abinci mai kyau na iyaye a nan gaba zai zama kariya ga yaron a duk rayuwarsa. Mene ne matakai da za a dauka kan hanyar zuwa abinci mafi kyau a yayin daukar ciki?
Noli bacere!
A cikin Latin, wannan yana nufin "Kada ku dawo!" Wannan ita ce ka'idar maganin tsohuwar magani, a gaskiya a kowane lokaci. "Mahaifiyar da ke gaba za ta ba da kayan abinci daga samar da masana'antu da ke ajiye lokaci a kanfa abinci, kuma suna da manyan lokutan ajiya. ba tare da wadata abinci ba kamar su masu cin abinci, dyes, dadin dandano, dandano masu annashuwa, masu shayarwa, emulsifiers. Ga mahaifiyar nan gaba, dukansu basu yarda ba.Ba kamata mu manta cewa yawancin abinci masu cin abinci ba An yi amfani da lakabi na ainihi wanda ya dace, kuma ba a biyo bayan yin la'akari da takardun shaida ba, ko da yake babu tabbacin shaida game da maye gurbi na samfurori na samuwa ga 'yan Adam, jarirai, masu juna biyu da masu laushi sun fi kyau daga guje musu. mace mai ciki, ta rabu da shi daga cikin abubuwan gina jiki masu dacewa. Sauran nau'i na tsiran alade maimakon nama na nama - kuma jiki ba shi da ƙarfe, phosphorus, bitamin B12, niacin da biotin, d amma har da nauyin haɓakar nama. Amma zai sami mai yawa mai ƙananan ƙananan da yawan adadin kuzari.
A karkashin murfin kore ganye
Dole ne a ba da hankali sosai ga tushen abinci na bitamin B9, madara acid. Sunan tana magana akan kanta: "folium" a cikin Latin yana nufin "leaf". Ana samun furotin na Folic a cikin koren bishiyar bishiyar asparagus, alayyafo, da 'ya'yan itatuwa na avocado, karas, gwanin guna, bishiyoyi, kabewa, beetroot. Kusan ƙasa da folic acid a cikin kwai gwaiduwa da wake. Gurasa - gurasar hatsi da gurasar giya, da takalmi na musamman da nau'o'in nama daga gurasar gari ba su da babban abun ciki na folic acid, amma an dauke su a matsayin mahimmin tushe. Abin da ya sa ya dace? Ba komai ba! Lokaci na kayan lambu masu ganyayyaki yana da gajere, kuma dukan abinci na alkama da samfurori daga gurasar gari ɗaya za a iya ci kowace rana, ba tare da kakar ba. Karfafa cin abinci tare da bitamin B, mahaifiyar mai hankali zata rage hadarin cututtuka a cikin jaririnta kuma yana kula da yadda ya kamata (a wani lokaci) na tunaninsa da hankali. Kuma mahaifiyar wannan bitamin za ta kasance mai kyau sabis, saboda yana da ikon rage rage jin daɗi, wanda yake da muhimmanci a lokacin haihuwa. "Kariyar Kore" ba zai bar ku ba bayan haihuwa, zai inganta rabuwa madara.
Delicious tushe na folic acid
Salat salad tare da tafarnuwa da kwayoyi
A kai:
♦ 2-3 matsakaici karas
♦ Gilashin tafarnuwa
♦ 3 tebur. spoons na goro kernels
♦ 2 tebur. spoons na kirim mai tsami ko mayonnaise
♦ Gishiri
Shiri:
Yayyafa karas a kan manyan kayan daji, ƙara kwayoyi, kakar tare da kirim mai tsami, wanda aka haxa shi tare da tafarnuwa, gishiri don dandana. Irin wannan salatin zai ba ka folic acid da beta-carotene, bitamin B da ma'adanai mai mahimmanci, ƙwayar mai da omega-6 da phytoncides. A wannan tanda za ka iya ƙara arugula - mai mahimmanci madogarar acid, bitamin C da ƙananan microelements. Nama avocado, dan kadan flavored da gishiri da barkono (za ka iya ƙara grated tafarnuwa), yana da amfani da kuma dadi yada a kan gurasa.
Delicious tushe bitamin B6
Haddock a Mutanen Espanya
A kai:
♦ 1kg na haddock (gawa)
♦ Kofuna waɗanda 2 na madara
♦ 1 kg dankali
♦ qwai 4
♦ 4 albasa
♦ 200 g na man zaitun
♦ 1 tebur. a spoonful na man shanu
♦ 10 zaitun kore
♦ 1 tebur. a spoonful na yankakken faski
♦ Naman gishiri da barkono
Shiri:
Haddock a yanka a cikin manyan hannaye a fadin, zuba ruwa mai zafi kuma ya bar minti 15. Sa'an nan kuma a yanka a cikin yanka, zuba madara mai zafi kuma bar sa'a daya. Yanke tanda zuwa 240 ° C. Ciyar da albasa tare da man zaitun, sa kwandon da tukunyar, da kuma yankakken sliced a cikin yadudduka a saman (Layer kowanne tare da gishiri kaɗan, da zub da saman tare da madara daga kifi da man shanu). Gasa a cikin tanda na minti 20. Kayan ado tare da rassan zaituni, faski, kwai yanka. A cikin wannan tasa, ban da bitamin B6 yana dauke da alli, sunadarai masu mahimmanci, da bitamin B, da kuma bitamin C.
Pyridoxine daga ailments
A makon takwas na ciki, bitamin B6 (pyridoxine) ya zama dacewa. Kuna da yatsa tare da tashin hankali da safe, damun daji a cikin dare dare, nervos. Kayan lambu ta kakar shine mafi kyaun tushen bitamin. Har ila yau, yana da mahimmanci ga jariri, domin yana inganta ci gaba da tsarin kulawa na tsakiya. Shin kun riga kun hada gurasar alkama da kabeji a cikin abincin ku? Mai girma! A cikin waɗannan samfurori akwai mai yawa ba kawai folic acid, amma kuma pyridoxine. Mafi yawan abincinsa shine nama, wasu nau'o'in kifaye, musamman mashi da haddock, bran, alkama, da shinkafa, da maiya, wake, buckwheat groats da walnuts.
Magnesium don Karfin Kasusuwa
Tun da makon 11 na ciki, lokacin da ƙusar jariri ta karu da ƙarfi, magnesium ya zama muhimmiyar mahimmanci. Wannan kashi yana zama muhimmin kayan gini na ci gaban ƙwayar nama. Bayanan kwanan nan daga masana kimiyya sun nuna cewa girma, nauyin da girman girman jariri ya dogara ne akan yadda magnesium ke cin mota a wannan lokacin. Magnesium yana da muhimmanci ga tsokoki, ciki har da tsokoki na mahaifa. Magnesium yana da wadataccen hatsi da gurasar hatsi, figs, almonds, tsaba, ruwan sha, kayan kore mai launin kore da ayaba.
Karfafa cin abinci tare da samfurin ƙarfe
Daga makon 22 na ciki, da buƙatar kwayar cutar mahaifiyar gaba da jariri a cikin glanden da ake bukata don hematopoiesis yana ƙaruwa. Maganarsa mai arziki shine nama, musamman ja, da qwai. Har ila yau, wake, kayan lambu mai duhu, dukan gurasa na alkama, waken soya, soyayyen 'ya'yan itatuwa. Kada ku sha nan da nan bayan shan shayi da kofi (tannins da ke cikinsu sun rage yawan ƙarfin baƙin ƙarfe).
Omega-3 don kwakwalwa da hangen nesa
Musamman mai ƙananan omega-3, wanda ya kunshe cikin kifi, yana da mahimmanci ga jaririn nan gaba, tun da yake ya fi kayyade ci gaban kwakwalwarsa da hangen nesa.
Tasa don na biyu na uku
Meatballs a cikin Italiyanci (a cikin tanda na lantarki)
A kai:
♦ 250 g naman sa
♦ 1 kwai
♦ 50 g na gurasar gurasar da aka yanke
♦ 50 g cuku
♦ 1 albasa da tafarnuwa
♦ 1 teaspoonful. cokali na dried faski
♦ 1 teaspoonful. cokali kayan yaji "Vegeta"
♦ 240 g na tumatir peeled
♦ gishiri da barkono
Shiri:
Mix kome sai tumatir da rabin cuku cuku. Gudu nama 12 daga karbar da aka karɓa kuma a saka shi cikin zagaye na tsawon minti 3-4 a cikin tanda na lantarki. Ku kawo shi kusan a shirye, juya a lokacin dafa abinci. Top - sliced tumatir da cuku. Gasa na mintina 5.
Abincin fraction a cikin uku na uku
Don rage ƙwannafin ƙwayar zuciya, ku ci a cikin ƙananan yanki kuma ku guje wa abinci mai mahimmanci da m, har ma da abincin gishiri da jelly. Ga wasu ƙwararrun mata ƙwalƙashin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar gas. Kuna iya ƙoƙarin daukar ruwa mai ma'adanin ruwa ba tare da iskar gas ba: bude kwalban da ruwa 2 kwana kafin amfani, da kuma kafin shan dumi. Koyaushe kawo abinci ga abincin kaya. Saboda haka zaka iya kula da abincin da ba daidai bane ba tare da bugun ciki ba.
Bitrus da Pasta "Exotica"
A kai:
♦ 1 avocado
♦ 2 tebur. spoons na lemun tsami ruwan 'ya'yan itace
♦ 50 g of low-fat cheddar cuku
♦ Gishiri
♦ Pero mai baƙar fata
Shiri:
Yanke avocado a cikin rabin, cire ɓangaren litattafan almara tare da cokali, yayyafa shi da ruwan 'ya'yan lemun tsami, ƙara grated cuku, kakar dandana, Mix. Cika da taliya tare da pita. Zai zama "aljihun abinci" mai dacewa. Wannan tasa yana dauke da alli, bitamin na S. V. Avocado fatty acid sa calcium shiga cikin jiki mafi m ga sel.
Fiber don hanji
Domin kada mu damu da maƙarƙashiya, za mu hada da abincin abinci da kayayyakin da ke dauke da fiber, gurasar gari da sauran kayayyakin hatsi, da bran.
Beetroot tare da kwayoyi
A kai:
♦ 2 beets
♦ 1 tsayi kokwamba
♦ 50 g na goro kernels
♦ Gilashin tafarnuwa
♦ 2 tebur. spoons na unrefined sunflower man fetur
Shiri:
A kan babban manya, gwargwadon burodi da gurasar da aka zaba. Add crushed kwayoyi, ƙasa tafarnuwa da man shanu. Mix kome da kome. Bugu da ƙari, cellulose, wanda ya ƙunshi mai yawa pectin, tasa ya ƙunshi folic acid, potassium, hadaddun mai amfani omega-6 acid mai albarka, bitamin E. jan ƙarfe.
Delicious tushen magnesium
Abincin kayan zaki
A kai:
Banana 1 banana
♦ 2/3 kofuna na yoghurt tare da cika cin abinci
♦ 2 tebur. cokali na almond
♦ 4 manyan berries na strawberries (za a iya daskararre)
♦ 1/2 tsaftace apple
Shiri:
Banana, apple, strawberries yanke zuwa yanka, barin 1 strawberries don ado. Cika kayan zaki tare da yogurt, yi ado da strawberry yanka, yayyafa da crushed almonds. Bugu da ƙari ga magnesium, hadaddiyar giya yana dauke da alli, fiber, baƙin ƙarfe, beta-carotene, bitamin B2 da serotonin, wanda aka kira da alama hormone na farin ciki.
Dokoki biyar na karo na biyu
Abubuwan da ke faruwa a kullum sukan dakatar, da kuma ci abinci. Jikin ku a wannan lokacin yana kula da kansa kuma ya fara karuwa sosai. Amma dole ne a lura da ka'idojin bambancin abincin abinci da kuma daidaitaccen abinci. Ga wasu dokoki.
A'a! Abubuwan da aka tsabtace
Kamar yadda a farkon farkon watanni, gurasa mai laushi daga filayen mafi girma shine abinci da aka fi so tare da tsaba, bran, hatsin rai, hatsi. Maimakon yin burodi da santsi, saya halva shayi, 'ya'yan itace jujube (tushen pectin) ko muesli tare da hatsi, kwaya da' ya'yan itace.
Hanyar zuwa hanyoyin samar da bitamin D
Tsarin kwayoyin da ke gaba zai bukaci wannan bitamin. Ana samuwa a cikin kifi (musamman a sardines, herring, salmon da tuna), a cikin kwai kwai, a cikin madarayar madara da dai sauransu.
Ƙarin alli mai bukata don biyu
Tun daga makon 17, aikin da jaririn ya yi a cikin tumar mahaifiyar tana karuwa. A wannan yanayin, kasusuwa suna girma da sauri kuma sun kasance mafi tsayi.
Delicious barci kwayoyi
Sukan barci a ƙarshen ciki ba sabawa bane. Ƙunƙara a kan mafitsara ya tilasta ka ziyarci ɗakin gida sau da yawa a dare. Kadan shan ruwa ba ma wani zaɓi ba ne: jiki yana bukatar yawan ruwa. Mene ne zai taimaka wajen fada barci da sauri kuma barci barci? Kafin yin barci, yana da amfani a sha kopin chamomile tare da mint ko rabin kola na madara mai dumi da rabin teaspoon na zuma. Abincin dare, mai arziki a cikin carbohydrates, yana inganta isowa barci. Yana da kyau a ci wani yanki na turkey breast turkey tare da buckwheat 2 hours kafin lokacin kwanta barci. Nama na turkey da buckwheat yana dauke da bitamin B6 tare da amino acid tryptophan, bitamin PP da magnesium. Wannan hadewa na gina jiki mai mahimmanci yakan sauya tashin hankali, yana taimakawa da sauri barci barci da barci mai kyau.