Calcium ya zama dole a cikin ciki, domin tayin zai iya zamawa, yana da alhakin ci gaba da dukan nau'in yatsa na yarinya, kunne da kyallen ido, gashi da kusoshi, gabobin ciki, kwayoyin jikinsu. A cikin awa daya, milligrams 13 na calcium ko milligrams 300 a rana ya kamata ta shiga cikin ƙwararren tayin, 25 grams na calcium ya kamata a tara a cikin jikin yaron yayin lokacin gestation don hana cutar irin su "rickets" - cin zarafi na ƙwayar nama na jariri.
Don tabbatar da cewa tayi ya sami isasshen kayan abinci, dole ne su kasance a cikin mace mai ciki. Calcium yana rage hadarin rasa tayi ko rashin zubar da ciki, ya ƙi tasowa karfin jini zuwa ga dabi'un da suke da haɗari ga rayuwar uwar da yaro. A lokacin haihuwar, yiwuwar rasa manyan zub da jini da kuma tayi ba da lalata ba. Calcium yana da alhakin yanayin ƙusoshi da hakorar mace mai ciki, ba ya ƙyale su su karya da karya, suna inganta ci gaban al'ada da lafiya.
Wa ke shan wahala daga rashin ciwon manji
Akwai wasu rukuni na mutanen da ke shan wahala daga rashin asibiti. Da farko, ya haɗa da wadanda suka:
- wanda ke da laushi;
- abinci mara kyau, wanda ke haifar da mummunar yanayi da rashin barci;
- Yana ƙyatarwa;
- sau da yawa marasa lafiya, tare da zazzabi.
Alamar halayen ƙwayoyin ciwon ƙwayoyin calcium yana fama da ciwo a cikin kasusuwan da kasusuwa, akwai "wankewa" daga allura daga nama.
Akwai wasu alamun da ke nuna rashi na allura a cikin jikin mace mai ciki:
- Asarar gashi mai tsanani;
- Caries, hallaka da kuma deterioration na hakora;
- Nails ne sako-sako da ...
Don amfani da ƙwayoyin katako, ana bukatar aikin muscle, kuma idan kun ci gaba da aikin gymnastic, zai haifar da ciwo a cikin tsokoki da haɗin gwiwa, gajiya, wanda zai iya rinjayar mummunan ra'ayi na jikin jiki.
Yaya za ku iya gano game da rashin asalin?
Dole ne mai ciki mai ciki ya kamata ya sani a gaba game da kasancewar alli a cikin jiki, ƙashin ƙasusuwansa. Don ƙayyade ƙananan ma'adinai na nama na nama, ana amfani dashi "hanya mai tsabta". Sa'an nan kuma wata mace zata iya samun digiri na jinji mai sanyaya da jihar kwarangwal. Wannan hanya tana ba ka damar ganin irin wannan cuta na kasusuwa, kafin sun fara bayyanar. Lokacin da ciki ya riga ya zo, likita ya bada shawarar cewa mace ta shawo kan ƙasusuwan, wanda yake da lafiya ga mahaifiyarta da tayin.
Kuma bayan haka, bisa ga sakamakon bincike, likita zai iya zabar maganin kwayoyin sunadarai don magance rashin ma'adinai cikin jiki kuma ya hana shi.
Yadda za a cika nauyin alli?
Wata mace, lokacin da ta gano game da ciki, ya fara amfani da kayan amfani mai mahimmanci da kuma bitamin. Amma kana buƙatar yin haka kafin zubar da ciki, sa'an nan kuma lokacin da ta shayar da nono. Don kula da lafiyar jiki da kuma ci gaban al'ada na tayin, kana buƙatar cinye adadin lamarin:
- don tsufa zai kasance 500 ko milligrams 1000 kowace rana;
- don mahaifiyar wannan mahaifiyar ita ce 2000 milligrams;
- ga mace mai ciki zai zama mita 1500.
Don samun ciwon yau da kullum na alli da kake buƙatar hadawa a cikin abincinka, abincin da ke wadata a cikin allura:
- kodin hanta, kifayen kifi, kifi, wanda yake da wadata a bitamin D, phosphorus, magnesium, suna taimakawa jiki don narke alli;
- kiwo da samfurori: cuku, cuku, kayan kiwo, madara;
- da harsashi, aka kora cikin frying kwanon rufi da ƙasa zuwa kwai foda, kwai gwaiduwa;
- kayan lambu: beets, faski, seleri, legumes, tafarnuwa, kabeji;
- gurasa gurasa;
- berries da 'ya'yan itatuwa: currants, kwayoyi, cherries, strawberries da gooseberries.
A lokacin yin ciki, kana buƙatar daidaita abinci, la'akari da babban abun ciki na alli a abinci da bukatun yau da kullum. Alal misali, ½ fakitin cuku cakuda (100 zuwa 150 grams), kwai ƙulƙasa mai yalwa daga 1 zuwa 1.5 grams, wasu nau'i na brynza (50 zuwa 100 grams), 2 kofuna na shayar mai sha, duk waɗannan zasu samar da mafi yawan ƙwayoyin calcium a jiki.
Don ƙwayar allura mafi kyau a cikin jiki, ultraviolet zai taimaka a nan, zai zama mai ban sha'awa ga sunbathe karkashin hasken rana mai dadi, don haka an samu adadin bitamin D, don haka tsarin tsarin calcium ya jinkirta a cikin tsarin kashi.
Abincin abincin zai iya zama don rashin kaci?
Zaka iya gyara saboda rashin injin jiki, musamman saboda kayayyakin kiwo - 100 grams na curd ya ƙunshi 300 MG na alli, gilashin madara ya ƙunshi 300 MG na alli, 30 grams na cuku mai wuya ya ƙunshi 250 MG na alli. Yoghurts, madara mai laushi, wasu kayan kiwo masu kyau shine asali na alli. Ya kamata a tuna cewa rasberi ko madarar cakulan yana dauke da yawan alli kamar yadda ake ciki a madarar yau da kullum, kawai zai zama caloric.
Amma wasu ba sa son abincin kiwo, akwai wadansu samfurori da zasu iya ƙara yawan ƙwayoyin allura:
- kayan lambu na koren launi mai duhu - kabeji, dafafan ganye a ciki sun ƙunshi mai yawa alli;
- kifi mai gwangwani tare da kasusuwa, sardines, crushed Peas. Lentils, sesame, almonds, broccoli suna samuwa asali na alli.
Kuna iya gyara saboda rashin asalin, don haka dole ka canza dabi'unka don mafi kyau. Da farko kallon wannan ba sauki ba, amma rashin ciwon allura yana buƙatar mu je kananan ƙwayoyi.
- A koyaushe zabi madara a matsayin abin sha da ƙananan abun ciki.
- Idan kuna jin yunwa, to, maimakon Bun, a matsayin "abun ciye-ciye", fi son yogurt.
- Daga madara mai madara da 'ya'yan itace, shirya bugun gurasar-mouth-watering.
- Add yoghurt ga 'ya'yan itatuwa ko amfani da yogurt mai daɗaɗa. Maimakon yin amfani da mayonnaise da fasara, ƙara yogurt zuwa wafers, don cika pancakes, a cikin miya da salads, a cocktails.
- saya alamu mai ƙwayoyi na ƙwayoyin calcium da hatsi don karin kumallo, sha, suna ƙara yawan abun ciki a cikin abincin yau da kullum.
- Zaɓi abincin da ya ƙunshi ƙwayoyin calcium, mai ƙananan ko mai rauni a mai. Wannan ba zai rage matakin calcium ba, amma yana taimaka wajen hana rubutu, ba'a bukatar karin fam.
Kuna buƙatar kawar da miyagun halaye, kamar shan giya, shan taba. Ƙaunar kofi, shi ne duka daga rashin asibiti. Har ila yau, ragowar haske na ultraviolet zai shafi rinjaye na alli, dole ne ya bayyana sau da yawa akan titi. Duk wannan zai zama wani lokaci don sake duba siffar rayuwarka.
Rashin ciwon allurar irin wannan matsala an warware shi a cikin tsari mai rikitarwa. Bai zama dole ba kawai ku ci nama a Allunan, amma har ma ya haɗa tare da aikin jiki wanda zai karfafa kwarangwal. Hanyar da ta dace da rayuwa da kuma tabbatar da tabbas karfi da kasusuwa.
Mun ajiye don makomar
Mace mai ciki, kana buƙatar ka sha kofuna na 2 na kefir ko madara a rana, ka ci da dama cuku, 150 grams na cuku gida. Sa'an nan kuma a cikin jiki za ku kirkiro "ajiya mai mahimmanci", irin wannan nau'in nau'i na 30, wanda za'a buƙata don jaririn, a cikin watanni uku na ƙarshe kafin haihuwarsa, lokacin da zai girma.
A cikin abinci sun hada da kayan lambu, (musamman beets, wake), 'ya'yan itace masu kyau. Kwayoyi, gurasa gurasa, brynza, kayan miki-madara. Magungunan gargajiya yana ba da shawara ga iyaye mata su dauki kwasfa na kwai mai yayyafa, dole ne a cire fim din ciki. Rashin harsashi a cikin kwanon frying, sa'an nan kuma nada shi a cikin turmi, ko kuma nada shi a cikin wani majiyar kofi. Ƙara wannan foda ga abincin, haɗiye shi kuma wanke shi da ruwa mai tsabta. A tip na teaspoon kana buƙatar ɗaukar wannan foda kuma ku ci shi 2 ko sau 3 a rana. Ya ƙunshi 35 ko 38% calcium, daga kwai kwai calcium shafe da kyau.
A yanzu mun san yadda za mu hadu da rashin asalin cikin mace mai ciki. Sanin abincin da kuke buƙata don amfani da shi don raunana a jiki na alli, za ku iya shirya don haihuwar yaron lafiya, kuma inganta lafiyar ku.