Don haka, menene cutarwa da abin da ke da kyau ga mata masu juna biyu.
- Sanyayyaki na samfurori.
Wadannan su ne tushen mafi kyaun carbohydrates. Gurasa daga gari na mikiya, bishiya mai bushe, bran, muesli - waɗannan samfurori suna da wadata a cikin fiber.
Ba lallai ba ne a ci abinci mai yawa, gurasa daga gari na mafi girma.
- Abincin naman.
Abincin yana daya daga cikin tushen asalin lafiyar dabba ga mata masu ciki. Ka fi son ƙananan irin naman sa, kaza (kawai skinless), turkey, rabbit. Abincin shi ne mafi alhẽri ga dafa ga ma'aurata biyu, ko dafa ko gasa.
Ka guji nama mai kyau, yin amfani da tsiran alade, tsiran alade da naman alade, wanda ya hada da shirye-shiryen shirye-shirye. Kada ka dafa ko ci shish kebab da soya.
- Raba da broths.
Dole ne a hada miya a cikin abincin abincin dare na mace mai ciki. Zai fi kyau don dafa miyan a kan sakandare na biyu. Kayan lambu soups, rassolnik, beetroot, borsch, miya ne da amfani. Kada ka yi amfani da broth kaza da kuma naman kaza.
- Kifi.
Kifi - tushen asalin, phosphorus da furotin ga mata masu ciki. Kifi ya kamata a hada shi cikin cin abinci sau 1-2 a mako. Saya kifi iri-iri mai laushi: hake, cod, navaga, catfish, perch. Cook kifi kifi, kifi mai dafa, kifaye kifi.
Ba'a bada shawara a ci naman kifi (sushi, rolls), salted da kyafaffen, ƙwai kifaye, da crabmeat da kaguwa da sandunansu.
- Milk da kiwo da samfurori.
Mace masu ciki za su sani cewa madara mai yaduwa yana da karfi. Kafin amfani, madara ya kamata a kwashe. Daga kayan samar da ganyayyaki mai baƙo, ba da zabi ga fermented, kefir, cakuda mai tsami-tsami, yogurt, mai-mai kirim mai tsami. Dole ne a zabi alkama a hankali kuma a hankali - kada ka zabi kyafaffen kyauta da kaifi.
- Cereals da legumes.
Masara, buckwheat, shinkafa da hatsi na hatsi suna da amfani sosai ga mata masu juna biyu. Kada ka dauke da semolina da oatmeal. Legumes sune allergens, don haka wake, wake, Peas da kayan lebur sun fi dacewa a cikin abincin ba fiye da sau daya a mako ba.
- Qwai.
Kada ku ci fiye da qwai biyu a kowace rana. Zai fi dacewa ku ci qwai mai qarfi ko a cikin wani omelette. Ku guje wa ƙwairo mai gishiri da ƙura.
- 'Ya'yan itãcen marmari, kayan lambu.
'Ya'yan itãcen marmari da kayan lambu sun fi dacewa su ci sabo, a cikin raw ko dafa. A lokaci guda, wajibi ne a ci tare da 'ya'yan itatuwa da kayan lambu masu kulawa da orange, launin ja da launi baki ɗaya, zasu iya haifar da rashin lafiyar. Alal misali, ana amfani da furanni, rumman, apricots, furanni da 'ya'yan itacen inabi don abinci a cikin nau'i guda.
Gandun daji suna da amfani ga iyaye da kuma jariri a nan gaba. Wadannan sun hada da cranberries, cranberries, cloudsberries, strawberries, blueberries.
- Abin sha.
Juices, kissels, 'ya'yan itace, abin sha, mai raunin baki da kore teas, ƙananan kofi - yana yiwuwa kuma yana da amfani ga shayar ciki.
Abincin giya, makamashi, giya, mai karfi teas da kofi, ruwa mai yawan ruwa - ba.
Ma'adinai kayan da ake bukata ga mace mai ciki.
Babban ma'adanai da ake bukata don ci gaba da tayin da kuma yanayin al'ada na ciki shine calcium, phosphorus da magnesium.
Calcium.
Yana da wani abu wanda ba za a iya ba shi ba a cikin aiwatar da jini. Calcium yana da hannu wajen aiwatar da rikice-rikice na muscle, narkewa da kuma aikin tsarin kulawa ba kawai daga uwa ba, har ma da yaro na gaba. Kullum kowace rana allura ci a kowace rana ga tayin a cikin ciki shine 250-300 MG. Wato, a lokacin haihuwar, jikin jikin ya ƙunshi 25 g na alli.
A jikin mahaifiyar nan gaba, ƙwayoyin yawanci shine a cikin kasusuwa da ƙwayoyin guringuntsi. A wannan yanayin, iyaye na gaba za su iya fuskanci matsalolin kamar cin hanci, cin hanci da hasara, damuwa.
Aikin yau da kullum na ƙwayoyin gajiyar mata ga mata masu ciki shine 1.5 g. Sources na allura: skimmed madara da kayayyakin kiwo, cheeses, kwayoyi, kayan lambu kore sabo.
Ƙarin ƙarin kayan aikin likita na likita ya tsara ta likita, tun da yawancin allura cikin jiki zai iya haifar da shigar da salts.
Phosphorus.
Yana tarawa cikin kasusuwa da hakora, suna shiga cikin tsarin jini, tsarin tafiyar da rayuwa. Parodontosis shine alamar farko na rashin rashin phosphorus a jiki. Yawan kudi na phosphorus ga mace mai ciki shine 1.5 g. Sources na phosphorus: kifi, hanta, naman sa, qwai kaza.
Magnesium.
Cigaban yana samuwa a cikin kashi, tsoka da tsofaffin kyallen takarda. Magnesium shine mai kunnawa da yawa daga cikin halayen tausayi da kuma tsarin kwakwalwa. Halin yau da kullum na magnesium ga mata masu ciki shine 250-300 MG. Rashin magnesium cikin jiki yana kai ga ƙarshen ciki da ci gaban tayin. Sources na magnesium: kankana, buckwheat, oatmeal, alkama groats, Peas.
Dole ne a san cewa waɗannan abubuwa da suke cikin jiki a cikin kananan ƙananan lokacin daukar ciki suna da muhimmanci a cikin ci gaban tayin:
- potassium da sodium suna tallafawa shigarwar gishiri na kwayoyin (raisins, Peas, peaches, kwayoyi, namomin kaza);
- Iron ne wani ɓangare na hemoglobin (koko, hanta, buckwheat, oatmeal, apples, eggs);
- Copper yana da alhakin pigmentation na fata da gashi, yana daga cikin elastin (koko, hanta da hanta, squid);
- cobalt yana inganta karfin baƙin ƙarfe (kifi, squid);
- iodine sarrafa samar da hormones thyroid (potassium iodide);
- Manganese na shiga cikin kafawar kwarangwal (gero, burodi, buckwheat),
- Zing yana tallafawa ma'aunin sukari, ya shiga cikin jigilar jini (hanta, cuku, lentils).
Vitamin da kuma gauraye bitamin ga mata masu juna biyu.
Mafi yawan bitamin da ake samu a cikin 'ya'yan itatuwa da kayan marmari. A lokaci guda, dole ne mutum ya san gaskiyar cewa tare da dogon ajiya da magani mai zafi, yawancin abubuwan gina jiki da bitamin suna kira.
Har ila yau, ga masu juna biyu, kwararru sun ƙaddamar da ƙwayoyin bitamin da ke samar da bukatun yau da kullum ga mahaifi da jariri a cikin bitamin da abubuwa masu alama. Za'a iya saya kayan lambu a kantin magani. Babban magungunan bitamin ga mata masu ciki: Elevit-Pronatal, Complivit-Mama, Sana-Sol don mata masu juna biyu da kuma lactating mata, Vitrum ga mata masu ciki, Materna, Pregnavit, da dai sauransu.