Matsayin farko na ciki shine na musamman da lokaci mafi muhimmanci a ci gaba da jariri, domin a wannan lokaci akwai aiki mai karfi na kyallen jikinsa da mahimman tsarin jiki. Wannan shine dalilin da ya sa babban aiki na iyaye a nan gaba, tare da hanyar rayuwa mai kyau, shine ƙungiyar abinci mai cikakke da daidaitacce kamar yadda tushen lafiyar jariri a nan gaba.
Yadda za a ci a farkon farkon watanni?
Saboda haka, abinci na mace mai ciki a farkon farkon shekara ta farko shine, na farko, akan ka'idar "Babu matakan canje-canje a cikin menu a farkon farkon shekaru uku!". Hakika, ya kamata a yi amfani dashi kawai idan abincin abinci ya fi daidai ko žasa daidai kafin hawan ciki.
Yanzu ya kamata ya kasance na yau da kullum da rabi - har zuwa sau 5 a rana, tare da abincin kwalliya. Wannan abincin yana taimakawa wajen taimakawa da cutar a cikin farkon farkon shekara. Babban mahimmanci a nan shi ne abincin abincin rana da kuma abincin dare. Domin yakamata cutar da tayin, kada a manta da karin kumallo. Abincin na karshe shine iyakar 2 hours kafin kwanta barci.
Girman rabo yana daidai da lokacin ciki, amma a lokaci guda ya kamata ya zama irin wannan abincin jiki - ƙwayoyin, sunadarai da carbohydrates dauke da shi, suna daidaita. A wasu kalmomi, wani ɓangare na abinci ya hada da har zuwa 60% na furotin dabba, wakiltar kifi, nama, kayan kiwo, qwai, da sauran 40% ya kamata su fito ne daga 'ya'yan itatuwa, kayan lambu, gurasar gari ko gurasar gari, man fetur.
Ƙara yawan abincin abinci na caloric a wannan lokaci ba a buƙatar: abinci "na biyu" a farkon farkon shekaru uku yana fama da matsanancin nauyi, kawar da shi bayan haihuwa zai zama da wuya.
Gudun shan ruwa game da hanyar farko shine ya zama lita 2 na ruwa kowace rana. Karɓar barasa a farkon farkon shekara uku, kamar yadda a kowane lokaci na ciki, an haramta shi sosai. Ana hayar "masu shayarwa" a ciki don su sha ɗayan ƙaramin kofi na kofi a rana.
Hanya na mace mai ciki a farkon farkon watanni ya kamata ya kunshi sabo ne mai kyau da kuma samfurori masu ladabi ba tare da sunadarai ba kuma sunadarai tare da lambar E.
Vitamin, bitamin da sake bitamin ko abin da yake a cikin farkon trimester?
Ba tare da bitamin, wanda a wannan lokaci yana buƙatar akalla sau biyu kamar yadda kafin a yi ciki, za a iya barazana ga ci gaba da ci gaba da haihuwar jaririn lafiya. Bari muyi la'akari da abin da mahimansu ke amsawa da kuma inda suke dauke da su:
- Yin amfani da bitamin A, wanda yake dauke da yolks na qwai, kayan kiwo da cheeses, kayan kore da launin ruwan rawaya-orange (karshen wannan tare da carotene yana buƙatar haɗin haɗuwa tare da fats) a wannan lokacin, ban da kare karnin da aka hadu, suna da alhakin ingantacciyar ƙwayar ƙwayar.
- Vitamin B6 wanda aka samo a cikin nama, kifi, kiwo, cuku, tumatir, kwayoyi, da dai sauransu, yana taimakawa wajen ci gaba da tsarin jaririn, kuma idan akwai isasshen abu ya hana bayyanar edema cikin mace mai ciki.
- Maganin Folic acid (B9) a cikin cin abinci na farko shine cin abinci mai mahimmanci ga tayin, tun da rashinta, ban da cigaba da ci gaban jikinta da tsarinsa, zai iya haifar da haihuwar yaron da ke da mummunan tsarin lalacewa na tsakiya (antenphaly, hydrocephalus, fissure spine, da dai sauransu). A cikin wannan batu, baya ga cinye manyan tushe na B9, wanda shine walnuts, legumes, namomin kaza, apples, 'ya'yan itatuwa citrus, kayan lambu mai ganye da ganye, wajibi ne a dauki bitamin a cikin Allunan a cikin makonni 12 na farko na ciki (mafi mahimmanci kashi 400 μg).
- Yada hankalin gina jiki mai gina jiki da kuma daidaita tsarin ci gaban tayi, B12 (cyanocobalimin) ya hana anemia na mata masu ciki. An samo shi mafi yawa daga samfurori na asali daga dabba: kifi, nama, nama, kifi, qwai, cuku mai tsami, madara.
- Vitamin C a cikin farkon tsarin jumma'a, baya ga aikin haɓaka rigakafi a cikin mahaifiyar nan gaba, ƙarfafa gurasar, ganuwar jini, ya taimaka wajen inganta glanden da ke da alhakin matakin hemoglobin cikin jini. Ascorbic acid ba ya tara a cikin jiki, yana buƙatar cikewar bitamin na yau da kullum da samfurori da yawa (irin su citrus, kabeji, kare tashi, ganye, da dai sauransu).
- Tsarin gargadin yiwuwar ɓarna,
sabili da haka mahimmanci a farkon farkon watanni, an samo bitamin E a cikin kayan lambu, sprouts na hatsi, qwai, ganye, kwayoyi, hanta. - Gina mai gina jiki a cikin shekaru 1, kamar sauran lokutan, ya kamata ya ƙunshi bitamin D (caviar, man shanu, kifin kifi da kwai yolks) da calcium, wajibi ne don samar da ƙasusuwan da hakora na jariri, wanda shine ma'anar inshora don crumbs daga allergies (cuku, cuku , madara, kabeji broccoli, kifi, tsaba).
A matsayinka na mai mulki, cin abinci da bitamin da abubuwan da aka gano daga samfurori na halitta kawai a lokacin daukar ciki bai isa ba, saboda haka dole ne a dauki nau'o'in ƙwayoyin mahaɗi, wanda likitan da ke rubuta ciki ya kamata ya tsara.
Ka sami cike mai kyau da lafiyar lafiya ga jaririnka mai tasowa!