Vitamins ga mata masu ciki: wanda shi ne mafi alhẽri? Reviews kwararru. Amfani da 'ya'yan itatuwa da kayan lambu a lokacin daukar ciki

Bitamin da kuma ma'adanai taimaka wa ci gaba da wani mutum da lafiya da kuma karfi. A lokacin daukar ciki, jariri ya sami gina jiki kawai daga uwar. Saboda haka, sai wata mace a cikin irin wannan wuri (musamman idan ran haihuwa na biyu ko fiye da yara) bukatar da za a dauka da yawa fiye da na gina jiki ga jariri daga hatsari.

Lafiya da abinci zai cika da jiki da dukkan micronutrients a lokacin daukar ciki. Duk da haka, yana da matukar wuya a samu isasshen baƙin ƙarfe da kuma folic acid daga abinci kawai. Kawai na musamman bitamin da cewa za a iya dauka tare da amfani da kayayyakin, "kula" na hadari yanayin na uwa da yaro. Alal misali, masana kimiyya daga National Research Council of kiwon lafiya da kuma magani, a {asar Amirka, da aka gudanar IQ yi bincike a cikin 1,000 gidaje. A binciken da tabbatar da cewa su runtse da matakin hankali da aka saukar a cikin wadanda yara wanda uwar dauki a lokacin daukar ciki aidin kasa.

Yana da muhimmanci a lura cewa mata da suka kawai kokarin da jariri, ma daraja shan prenatal bitamin. Wanne ne mafi alhẽri, real masana - duk da wannan dole ne a bincikar hankali. Ga wasu tips:

- Kada ku riƙi wani kari ba tare da yardarka daga likita-likitan mata.

- Tabbatar da cewa Allunan da bitamin B6, ta yin amfani da za su taimaka wajen rage ji na tashin zuciya a cikin ta farko trimester ciki.

- samun dama adadin folic acid muhimmanci rage hadarin na tsarin jijiya tube lahani a cikin tayi.

bitamin kari

Vitamins ga mata masu ciki idan aka kwatanta da na al'ada multivitamins da karin gina jiki da ake bukata a wannan lokaci. A halartar likita ta zayyana ga kowane mace ta sa na musamman da kayayyakin da cewa za a iya saya a Pharmacy ba tare da takardar sayen magani ko. Su ne babban taimako ga saturate da uwa tasa, da yaro da abubuwa wanda a isa yawa ba su da samuwa daga abinci. Alal misali, wanda zai iya saya kawai baƙin ƙarfe da alli kari. Kuma idan kun kasance mai cin ganyayyaki ko rashin lafiyan wasu abinci, your likita zai rubũta muku wasu ma'adanai.

Vitamins ga mata masu ciki: wanda shi ne mafi alhẽri, real kwararru

Pregnancy ne a lokacin m canji a cikin uwa tasa ta jiki da sinadirai masu bukatun. Wadannan canje-canje da damar da mace saduwa da bukatun da girma tayin da Mahaifa. Abin da ake ci shawarwari gynecologists mayar da hankali a kan rike da zama dole adadin micronutrients da isasshen caloric ci, guje wa samu daga wadanda abubuwa da za su iya cutar da girma tayin.

A Pharmacy, da babbar zabi na bitamin shirye-shirye. Kafin sayen su ya kamata ka shawarta tare da likita. Wannan ya ba da shawara don zaɓar wadanda Additives wanda ake dace musamman zuwa gare ku. Ka yi la'akari da jerin mafi muhimmanci na gina jiki da cewa yana taka muhimmiyar rawa a ci gaban da kuma ci gaban da ba a haifa ba:

- folic acid .

- Omega-3 - m acid.

- bitamin D;

- baƙin ƙarfe.

- alli.

- aidin.

- bitamin B6.

Folic acid: kwayoyi ko kayayyakin?

The ruwa-narkewa bitamin folic acid ne wani ɓangare daga cikin kira da kuma goyon baya na DNA metabolism na amino acid, da samar da ja da maikacin jini, da kuma mahaifa fetal girma. An samu a yawa abinci, amma mafi saukin tunawa daga leaf na letas da kuma baki currant, alayyafo, faski, Broccoli, daji fure, horseradish, Leek, kabeji.

Tabbatacce shaida da kuma gudanar da bincike da masana kimiyya daga ko'ina cikin duniya tabbatar da cewa folic acid rage hadarin da lahani kuma cututtuka na na tsarin jijiya tube haihuwa lahani (zuciya lahani, kogon lebe, da dai sauransu). Saboda haka, duk da masana bayar da shawarar cin wani sinadarin gina jiki ga mata masu ciki da waɗanda shirin juna biyu yaro.

A 7-8 makonni na ciki, da na tsarin jijiya tube ya rufe, kuma a wannan lokaci, mata suna kawai farko su koyi game da halin da ake ciki. Yana da muhimmanci a lura da cewa 50% na haihuwa abu ne da unplanned. A view da tayin da ganewa kamata dauki folic acid zuwa da lafiya baby.

Gynecologists bayar da shawarar cewa mata masu ciki cinye 600 micrograms kowace rana har zuwa 12 makonni, da kuma waɗanda shirin yin ciki, - 400 g.

Omega-3 - m acid

Omega-3 (sau daya da aka sani da N-3) - dogon sarkar polyunsaturated m acid, wanda za a iya samu a da yawa bitamin kari ga mata masu ciki domin suna sosai da amfani ga tayin da juyayi tsarin, kazalika da amfani effects a kan kwakwalwa ci gaba.

Wadannan na gina jiki da ake samu a abinci na shuka asalin: walnuts, soya da kuma man rapeseed, linseed. Omega-3 ake samu a cikin m kifi (kifi, tuna, kifi, sardines, mackerel) da kuma wani karamin adadin kunshe ne a cikin jatan lande.

A sakamakon safiyo 2,000 mata masu ciki da suke gudanar da Australian masana kimiyya, an tabbatar da cewa yin amfani da kifi mai (wanda ya ƙunshi 800 MG na Omega-3) rage hadarin da wanda bai kai ba haihuwa.

A irin wannan bincike da aka yi a Norway. Kwararru bai wa mata masu ciki da kwasfa hanta man fetur (1000 MG Omega-3). A sakamakon haka, da tayin inganta hannunka-ido daidaituwa. Bugu da kari, da masu bincike gano cewa, da m acid rage yawan manifestations na masu juna biyu ciki.

Bayan binciken, masana jayayya da cewa yin amfani da m acid a cikin nau'i na alluna da kuke bukata a rana ko 200 MG sau 2 a mako cin kifi jita-jita.

bitamin D

Yana da wani muhimmanci mai-mai narkewa gina jiki. Bugu da ƙari, da kuma bitamin D, kuma D2 an hada a cikin fata, da farko ta hanyar ultraviolet sakawa a iska mai guba. A} asashen da rãnã yana da iyaka sakamako a kan fata, mutane, musamman ma wadanda suka yi aiki a ɗaka, kana bukatar ka sha madara masu garu da cuku da aka tsarkake. Vitamin D da ake samu a cikin kwai yolks, a m kifi da kuma a magani. Tare da rashin mata masu ciki zai iya fuskanci wadannan matsaloli: wanda bai kai ba haihuwa, ƙãra hadarin preeclampsia, cesarean delivery, intrahepatic cholestasis, gestational ciwon sukari, da sauransu.

Vitamin D yana da alhakin rike da kiwon lafiya na kashi nama a cikin mahaifiyarsa, tayin da sabon jariri. Kamar yadda a lokacin daukar ciki, ya kamata dauki wani fiye da 15 micrograms da rana, kamar yadda wani ragi na gina jiki ma take kaiwa zuwa m sakamakon: rushewa daga cikin zuciya da jijiyoyin jini tsarin, da mummunan tasiri a kan m kuma kwarangwal tsoka, hadarin fata ciwon daji. A wannan yanayin, shi ba da shawarar zuwa mata masu ciki na dogon lokaci zuwa zauna a rana.

iron

Isasshen ci na baƙin ƙarfe a lokacin daukar ciki yana da muhimmanci sosai, saboda shi kayyade karuwa a cikin taro na ja da maikacin jini, da oxygen bukatun, da daidaita utero-placental wurare dabam dabam. Masu juna biyu anemia take kaiwa zuwa bai kai ba haihuwa, kwatsam mutuwa da tayin da kuma bakin ciki. Saboda haka, duk gynecologists bayar da shawarar cewa mai ciki da jini gwaje-gwaje wajen saka idanu a hankali da matakin na haemoglobin.

27 MG da rana - wannan shi ne mafi kyau duka kudi na baƙin ƙarfe ga mata masu ciki, da kuma a cikin baƙin ƙarfe rashi anemia - 60-80 MG, wanda za a iya samu ta hanyar shan musamman bitamin. Su sakamako da aka bincikar da masana kimiyya suka gano cewa, da baƙin ƙarfe supplementation ne ba cutarwa effects a kan uwa da tayin ba shi da. A wasu lokuta, ƙila a sami maƙarƙashiya. Yana da muhimmanci a lura da cewa bitamin C inganta sha na baƙin ƙarfe a cikin jini.

alli

Wannan gina jiki - mafi muhimmanci sashi a prenatal bitamin. Bayan duk, shi kayyade al'ada ci gaban da fetal kwarangwal, ya hakora, zuciya, tsokoki da kuma juyayi tsarin. Saboda haka, iyaye mata ya kamata a cinyewa a kullum 1000 MG na alli. Haka nan zai taimaka karfafa ƙasusuwan da ciki jiki. Wadannan kwayoyi suna da muhimmanci musamman a cikin na uku trimester, a lokacin da tayin da aka ƙoƙarin sha alli more.

Excellent kafofin wannan micronutrient suna dauke madara, cuku, yogurt, Broccoli da kabeji, orange ruwan 'ya'yan itace,' ya'yan itace dried (ɓaure, apricots), gurasa, almonds, tofu (furotin xin kayan lambu daga soya wake).

Idan mace mai ciki ba ta cinye isasshen alli, da tayin daukan shi daga ƙasusuwan uwar. Wannan zai kai ga mummunan sakamakon, daga gare su - a take hakkin da musculoskeletal tsarin, osteoporosis, gaggautsa kasusuwa.

aidin

Yana da wani ma'adinai da ake bukata daga jikin mutum, don samar da thyroid ji ba gani. A lokacin daukar ciki, mata bukatar daukar aidin don taimaka wajen samar da m kwakwalwa da kuma juyayi tsarin na yaro. Daily adadin - 220 micrograms. Ba duk bitamin dauke da aidin, don haka a hankali duba da kasancewa a cikin sayi shirye-shirye.

Ya kafofin an dauke su da wadannan kayayyakin: kifi, cuku, madara, yogurt, dukan hatsi gurasa, gishiri, m kifi.

Yana da muhimmanci a lura da cewa a Australia burodi kera suna zamar masa dole ya ƙara ta zuwa ga samfurin iodized gishiri tun shekara ta 2009. Wannan ya kai ga cewa mata masu juna biyu da kuma kowane dan kasa jan kullum game da 54 g na abu. Saboda haka matakin wajen kisa na yawan ki gunaguni ƙwarai.

Ka tuna: tsanani aidin rashi ne babban dalilin lalacewar sassan ƙwaƙwalwa a cikin jikin mutum.

bitamin B6

A amfani da wannan abu da aka bada shawarar ga mata masu ciki don rage lokuta da tashin zuciya da kuma amai da safe. Daily na kullum - 1.9 MG.

Babban tushen bitamin B6 ne Ginger. Ka mai da hankali a lokacin da zabar kayayyakin da wannan alama kashi, tun da suka ba za a iya kayyade dispensing rates ga mata masu ciki. Ka tuna: wani hadari adadin Ginger da rana ne 100 MG.

sauran gina jiki

A abun da ke ciki na bitamin ga mata masu ciki da kuma iya hada abubuwa irin:

- Vitamin A - a kullum amfani rate - 10,000 Iu. Yana iya zama mai guba. A safest tushen - beta-carotene.

- Tutiya - da rana zai iya dauka ba fiye da 11 MG. Wannan ma'adinai ne da goyon bayan tsarin na rigakafi na uwa da tayin.

- Copper - 0.9 MG. A jikin mutum yana amfani da wannan alama kashi ga samuwar jini Kwayoyin, kuma ma don kula da lafiya juyayi tsarin.

- Vitamin C - kudi na amfani da rana - 85 MG. Wannan shi ne wani amfani abu taimaka daidai sha baƙin ƙarfe da kuma rike da rigakafi da tsarin, musamman a lokacin daukar ciki. A overabundance na bitamin A iya cutar da} asashe masu tasowa tayin.

- Other bitamin ga mata masu ciki. Wanne ne mafi alhẽri? Guest masana za su taimake ka zabi zama dole ma'adanai: bitamin E (12 MG / rana.), Thiamine (1.2 MG), riboflavin (1.2 MG), niacin (14 MG), bitamin B12 (2.2 MG) kazalika da sunadarin flourine, magnesium, biotin, phosphorus.

abinci mai gina jiki

A lafiya rage cin abinci a lokacin daukar ciki ne na muhimmancin gaske, tun da shi ba kawai za a tushen abinci mai gina jiki na uwa da yaro, amma kuma da key ga al'ada girma na tasowa tayin. Duk da ka'idodinta ta kungiyar shi wajibi ne don tattauna tare da likitan mata.

Hakika, dukan mai ciki mace sau da yawa ji yunwa. Amma, kada ku ci for biyu, ko idan a nan gaba za a haife twin ko triplet. Wannan shi ne detrimental ga kiwon lafiya na uwãyensu ne. Ka kawai bukatar sarrafa abinci, kafin su sami amfani bitamin da kuma ma'adanai daga abinci. Alal misali, wata alama kashi muhimmanci ga ci gaban da tayin ne folic acid. Allunan ba haka ba ne m dauki, kamar yadda sabo ne faski da latas (su dauke da wani isasshen adadin da abu).

Hatsi da kuma hatsi

Wadannan kayayyakin ne na farko-aji kafofin samar da makamashi ga jiki. Bread daga dukan hatsi dauke da zare, da baƙin ƙarfe, da yawa bitamin da kuma ma'adanai zama dole domin uwar da yaro. Hatsi wadãtar jiki na folic acid da kuma gano abubuwa da amfani.

Duba ga kayayyakin, a matsayin wani ɓangare na wanda - da dukan hatsi. Alal misali, launin ruwan kasa, ko daji shinkafa, taliya, da sha'ir, da fari gurasa, hatsi.

Kayan lambu da 'ya'yan itatuwa

Amfani da 'ya'yan itace ga mata masu ciki ya kamata zauna a wuri na musamman a cikin kullum rage cin abinci. Su samar da duka biyu mahaifiyarsa da jariri muhimmanci na gina jiki, kamar beta-carotene (taimaka a gaban Kwayoyin kuma tsokoki da tayin, kayansa mãsu kafuwar ga samuwar ya rigakafi da tsarin), bitamin C, folic acid da sauransu.

A lokacin daukar ciki shi ne mafi alhẽri amfani da irin wannan 'ya'yan itãcen marmari: apricots, cherries, inabi, apples, kiwi, pears, strawberries, kankana, blueberries, da ayaba da siffofin rumman. Su ba kawai wadãtar da uwa tasa, da yaro da bitamin, amma kuma taimaka wa kauce wa matsaloli kamar maƙarƙashiya da basur samuwar.

Kayan lambu ga mata masu ciki ne wani muhimmin tushen samar da makamashi, ma'adanai da kuma fiber, wanda ba ya dauke da yawa da adadin kuzari. Su ya kamata ya zama wani ɓangare na core kowane abinci. Yana iya zama a matsayin sabo ne da kayan lambu da kuma gasa.

Dankali, squash, tumatir, cucumbers, barkono, kabeji, namomin kaza, karas, kabewa, alayyafo dauke da alli, folic acid, bitamin C, da baƙin ƙarfe, bitamin A, beta-carotene da zare. Kafin amfani, sosai wanke dukan kayayyakin.

Nama, kifi, qwai da kuma legumes

Products wannan kungiya dauke da wani yawa na gina jiki da kuma daban-daban bitamin da kuma baƙin ƙarfe, waxanda suke da muhimmanci abubuwa a cikin ci gaban da ba a haifa ba, musamman a cikin na biyu da kuma na uku awo.

Nama ga mata masu ciki, ba shakka, da taimako sosai. Naman alade, da ɗan rago, da naman sa, kaza da turkey ne babban samo gina jiki da kuma bitamin B12. Amma a cikin wadannan kayayyakin dauke da mai yawa cikakken mai, wanda za a iya ta da jini cholesterol matakai. Saboda haka, jita-jita bukatar mu hada nama da kayan lambu zauna lafiya.

Red kifi ga mata masu ciki taimaka wajen wadãtar da jiki da furotin da kuma Omega-3 m acid, wanda suna da amfani ga yaro ta kwakwalwa ci gaba. Kauce wa kifi high a Mercury (katon kifi, shark, Sarkin mackerel).

MUHIMMIN micronutrients ga al'ada ci gaba da tayin za a iya samu, ta yin amfani da wani goro. Domin ciki so samfur ne a rage cin abinci domin ya ƙunshi ƙarfe, bitamin C, furotin, alli, bitamin E.

A lokacin da yaro ya tsammanin kamata a kunshe a cikin abinci, da kuma qwai. Su ne mai arziki a cikin selenium, tutiya, bitamin A, D, B. Kada ci raw ko partially dafa shi qwai, kamar yadda wannan zai kara hadarin Salmonella rashin lafiya da za su iya ko da tafi zuwa ga yaro.

kiwo amfanin

Alli da aka samu a madara, cuku, yogurt, gida cuku, taimaka a gaban ƙasũsuwa da hakora da yaro. Kuma bitamin D da kuma gina jiki za su karfafa ya rigakafi da tsarin.

Madara ga mata masu ciki ne tushen gina jiki da kuma ma'adanai. A cewar asibiti karatu, ta yin amfani da gaskiya ma rinjayar da kiwon lafiya na uwa da tayin. An shawarar sha 3 kofuna a rana.

A kyau tushen alli, da furotin da kuma bitamin D ne cuku. Ga mata masu ciki da shi wajibi ne don a zabi a hankali don kauce wa amfani da m samfurin.

A sakamakon haka, za mu iya cewa wani lafiya rage cin abinci - shi ne hanya mafi kyau don samun bitamin da kuma ma'adanai da ake bukata domin mace mai ciki da tayi. Hada a cikin abinci na kiwo da kuma nama kayayyakin, 'ya'yan itãcen marmari da kuma kayan lambu, kifi, da dukan hatsi, ka kula da al'ada ci gaba da kuma ci gaban da yaro. A wasu lokuta, za ka iya fuskanci rashin lafiyan halayen ga daban-daban kayayyakin. Don wannan karshen, masana bayar da shawarar cin da bitamin da cewa yin up dukan rashin gina jiki a cikin uwa tasa ta jiki. Bayan karanta wannan labarin, za ka iya zabar prenatal bitamin (wasu mafi martani masana faɗakar da). Je zuwa wannan batun responsibly, saboda a kan gungumen azaba - da kiwon lafiya, da kuma nan gaba yaro, kamar yadda aka sanshi - mafi muhimmanci da abu wani mutum zai iya yi.