Proper abinci mai gina jiki ga mata masu ciki - da key zuwa jariri ta kiwon lafiya

Kowace mace, sa'ad da ta san cewa tana da ciki, tambayoyi, yana da kyawawa don ci for kyau kiwon lafiya da kuma yaro kiwon lafiya. Kuma kyau abinci ne kawai inganta shi. Abinci ya zama sabo ne, mai dadi, hankali tattalin, bambance bambancen, daidaita.

Tun farkon matakai na ciki, jiki da aka kerata, duk matakai faruwa ne a mata mafi iskar fiye da da. expectant uwa jiki na bukatar mai yawa na gina jiki ga samar wa kansu da kuma jariri duk dole aka gyara da kuma bitamin.

An yi imani da cewa ta dace abinci mai gina jiki ga mata masu ciki ne cewa wata mace ya kamata zama a cikin wani wuri ci for biyu. Wannan ba daidai ba ne, domin da wuce haddi na gina jiki rinjayar da ci gaban da kayan ciki ya zauna. A sakamakon haka, jariran suna haife manyan, kiba da kuma karkashin-gaban mutum gabobin.

Amma akwai matan da suka, ganin kansa a kan karin kilogram, zauna a rage cin abinci. Manta game da su ga duk 9 months, shi ba za a dauke. Rashin isassun ko m rage cin abinci ga mata masu ciki take kaiwa zuwa da cewa a cikin jiki an rage duk da gina jiki, da kuma wannan ya saba wa metabolism da tayin. A sakamakon haka, wadannan mata sau da yawa faruwa bai kai ba haihuwa, haife matalauta yara.

Yana da wuya a lissafi nawa ya kamata ku ci gaba inna, saboda dace abinci mai gina jiki ga mata masu ciki akayi daban-daban. Amma ba za mu iya ce tare da amincewa da cewa da samun up daga tebur, wata mace ya kamata jin kadan yunwa. Tun ciki ne zuwa kashi 3 sharuddan, la'akari da abinci ga ciki for makonni.

A farko trimester (1-12 makonni)

Abinci ya zama mai arziki a cikin sunadarai, fats da kuma carbohydrates, kamar yadda wannan lokaci ne halin da samuwar mafi muhimmanci gabobin da kuma tsarin baby.

A kullum raba abinci ya zama kamar kamar haka: 100 g gina jiki, 80 g mai, 355 g carbohydrates a total caloric 2400-2700 kcal. Protein ne a cikin madara, yogurt, low-mai gida cuku, Boiled ramammu nama. Wannan adadin zai zama isa ya rufe da kudi ga jikin uwa da yaro.

Biyu trimester (13-24 makonni)

Yanzu, saboda da m girma na baby da kuma kara da nauyi, da jiki ta bukatar gina jiki ƙaruwa. Protein a cikin abinci kada ta kasance kasa da 115 g, mai - 90 g da 400 g carbohydrate kullum caloric dole ne yanzu zama game 2800-3000 kcal.

Proper abinci mai gina jiki ga mata masu ciki a wannan trimester gusar m, kyafaffen, gwangwani, m, m abinci. Su ne ba kawai cutarwa, amma kuma zai iya sa ƙwannafi a ciki.

Uku trimester (25-40 makonni)

Ya kamata ka sha ba fiye da 1,5-2 lita na ruwa, da kuma propensity zuwa edema - kasa (ciki har da miya, ruwan 'ya'yan itace, madara). Kana bukatar ka ci nama, kifi - don haka ka cika jikinka da aidin. Kada iyakance kanka to abinci, ci kamar yadda ka so, amma kawai dadi, gina jiki, low-kalori, tare da fiber-arzikin abinci.

Bi wadannan sauki tips, tun dace abinci mai gina jiki ga mata masu ciki don taimaka wa jariri da za a haife lafiya. Wadannan tips an rubuta ga lafiya mata, amma idan kana fuskantar qananan kiwon lafiya da matsaloli, shi wajibi ne don tuntubar likita don gyara rage cin abinci.