Tambaya mai muhimmanci da ke sha'awar kusan dukan matan masu juna biyu shine yadda zasu ci a lokacin daukar ciki. Yaya kake buƙatar cin abinci, abin da za ku ci, da abin da baza ku iya ba, abincin da za ku ba da fifiko - duk waɗannan tambayoyi suna buƙatar amsoshin bayani. Daidaitacciyar daidaito, daidaitawa da kuma dacewar mace mai ciki tana kawar da matsaloli tare da zamantakewar jiki, yana daidaita tsarin narkewa, yana inganta cike da girma da ci gaban tayin. Yanzu ku biyu kuna bukatar sanin cewa jaririn "ci" duk abin da kuke ci ta cikin mahaifa da ruwa mai amniotic. Sabili da haka, abinci mai kyau na mace mai ciki shine babban tabbacin ci gaba da yaron da ba a haifa ba da kuma adana lafiyarsa.
Babban abinci mai gina jiki, abin da mata masu juna biyu ke la'akari da ita shi ne halayya. A wasu kalmomi, abincin da aka ci zai isa ga mahaifi da jariri. Idan rage cin abinci bai isa ba, to, a irin waɗannan lokuta, haɗarin cututtuka na mahaifiyar da ba a haifa ba yana ƙaruwa.
Cin da mace mai ciki ta bambanta dangane da lokacin lokacin ciki. Wannan shi ne saboda ci gaban yaro.
Gina na abinci a farkon farkon watanni na ciki.
A farkon watanni na ciki, abincin mace zai kasance daidai da baya. Abinda ake buƙata don abinci shi ne bambancin da daidaituwa, wato, a cikin rana wata mace ta cinye albarkatu, fatsari, carbohydrates da ma'adanai. Kada ku ci abinci mai matsakaici da abinci daga gare su.
An san cewa a farkon watanni na ciki, yawancin matan suna shan wahala daga mummunan jiki, wanda ke nuna kansa a matsayin rashin lafiya na lafiyar jiki, ƙwannafi, tashin zuciya, zubar da ciki. A wannan yanayin, ya fi kyau don canza abincinku. Maimakon sau uku, ci sau 5-6 a rana. Ka'idar cin abinci ga mace mai ciki ya fi ƙasa, amma sau da yawa. Don kauce wa tashin hankali da zubar da ruwa, sha shayi mai sha, ya kashe nauyin taimakawa na abinci, kwayoyi, lemun tsami da apples apples.
Har ila yau, a farkon farkon watanni na ciki, mace tana da sha'awar samun abinci na musamman - mai dadi, yaji ko m. A cikin mutane ana kiran wannan yanayin "whim." Tabbas, ya kamata ku ci abin da kuke so, amma a kowane abu ku san ma'auni.
Yawan adadin sunadarin sunadarai, fats da carbohydrates cinyewa a kowace rana a farkon farko na ciki ya zama kamar haka: 110 g na sunadarai, 75 g na mai, 350 g na carbohydrates. A cikin abinci mai gina jiki na farko, ba da hankali ga sunadarai. Abincin mai arziki a cikin gina jiki: nama, hanta, kaza, nama rabbit, kifi, qwai, cuku, cuku, madara, kefir, gurasa, wake, wake, buckwheat, oatmeal, shinkafa.
Cin cin hanci na biyu na ciki.
Daga watan biyar na ciki zamu fara lokacin aiki da ci gaban jariri. Nauyin ƙwayar mace mai ciki tana ƙaruwa, ƙarar jini yana ƙaruwa, wanda ke nufin cewa mace mai ciki tana bukatar karin abinci mai gina jiki, wanda zai iya ƙara yawan abincin da ake ci. Yawan sunadarai, fats da carbohydrates cinyewa a kowace rana sune kamar haka: 120g na sunadaran, 85g na mai, 400g na carbohydrates.
A wannan lokaci, zaka iya ƙara yawan yawan mai cinye. Abubuwan da ke da babban nauyin abun ciki: man fetur (zaka iya maye gurbin shi da zaitun, waken soya, masara), kirim mai tsami, cream, cuku, man shanu. Fats inganta aikin tsarin kwakwalwa, kwayoyin halittar mace. Sashin jiki yana yin aikin tsaro a lokacin daukar ciki.
Daga na biyu na watanni uku, buƙatar bitamin, musamman, a cikin bitamin D, magnesium, calcium, ƙarfe, ƙara.
Cin kashi na uku na ciki.
Tun da watan bakwai na ciki, aikin jiki na mace ya ragu, don haka ya fi kyau a rage rage cin abinci ta hanyar rage yawan adadin caloric saboda ƙwayoyin carbohydrates mai sauƙi. Abinci mai arziki a cikin carbohydrates: sugar, hatsi, wake, Peas, gurasa, dankali, karas, beets, ayaba, inabi, pears, pomegranates, peaches, raisins, dried apricots, dried dried. Carbohydrates ƙara yawan juriya na jiki.
A cikin kwanakin ƙarshe na ciki, an bada shawara don cire kayan amfani da naman gishiri, kayan yaji, kyafaffen, gwangwani. Abincin shine mafi alhẽri a kowace rana, amma a kowace rana ya ci abinci madara da kiwo.
Amfanin caloric na mata masu juna biyu.
A farkon farkon shekara ta ciki, mace zata karbi 2400-2700 kcal yau da kullum, 20% daga cikinsu sunadarai, 30% mai, da 50% carbohydrates.
A rabi na biyu na ciki, ya kamata a kara yawan yawan abincin mai cinyewa. Jimlar adadin yawan adadin kuzari shine 2800-3000 kcal.
Zaka iya amfani da wani lissafi na gina jiki cike da rana: daga ranar 1 zuwa 16 na mako na ciki, mace ta cinye 1g na gina jiki don 1kg na nauyin jikinta, kuma daga makon 17 - 1.5g na sunadaran da 1kg na jiki nauyi .
Zaka iya sarrafa ba tare da cikakken adadin yawan adadin kuzari da ake cinyewa a kowace rana ba, amma sai ya kamata ka sani cewa mafi yawan hanyar rayuwarka da ke jagorantar, yawancin abinci mai caloric da ake buƙatar jikinka. Alal misali, mace mai ciki tana cin abinci fiye da mace mai ciki wadda ta yarda da gado.