ABINCIN DAYA KAMATA MAI JUNA BIYU TACI

*DAGA ZAUREN KIWON LAFIYA🚑🚑**ABINCIN DAYA KAMATA MAI JUNA BIYU TACI*❓       

 Mai juna biyu tana bukatar abinci masu gina jiki sosai fiyeda lokacin da batada ciki, jikin mai juna biyu yana bukatar karin sinadarin vitamin, minerals, da nutrients.

  Akalla mai juna biyu na bukatar calories dayawa akalla 350-500 a rana

 Rashin abinci mai gina jiki ga mai ciki na iya shafar girma yaro a cikin ciki, sannan kuma dabi'ar cin abinci da batada tsari wadda ka iya zama sanadiyar karin nauyi ga mai ciki ko kiba na iya kara jefa ta ciki samun matsala wurin haihuwa kokuma yawan matsaloli ga ciki din

🔹-Diary products, mai ciki na bukatar karin sinadarin protein da calcium saboda girman dantayi dake cikin cikinta, wannan rukunin sunhada da yoghurt musamman greek yoghurt yafi amfani ga mai ciki, amma idan mace nada matsalar narkewa abinci watau baya saurin narkewa saita yi amfani da probiotics yoghurt. Amfani da probiotics supplements lokacin juna biyu na rage hadarin kamuwa da jijjiga, ciwon suger na masu ciki, matsalar borin jini da infection

🔹-Legumes, sunhada lentils, wake, peas, chickpeas, soybeans, peanuts. Wadannan rukunai suna dauke da folate wanda munsan ana ba masu juna biyu a asibiti. Rashin isasshen wannan sinadarin yana iya kawo matsalar neural tube defects, yanasa a haifi jinjiri wanda karami, yanasa jariri yarika yawan rashin lafiya ko zuwa girman sa ne

🔹-Sweet potatoes, nada matukar amfani saboda yana kunshe da vitamin A wanda mai juna biyu ke bukatar sa matuka kodan girman jariri ta

🔹-Salmon, salmon nada mahimmanci musamman ga masu ciki saboda Omega 3 fatty acids saboda yana kara gina lafiya kwalwa na yaro yazama mai fahimta sosai dakuma samun lafiyayye idanun jariri sosai

Ana iyasamu Omega 3 fatty acids a seafoods,  amma kada a wuce sau biyu a sati. Wani karin mahimmanci ga samun Omega 3 fatty acids shine yana kara yawan jini na EPA da DHA, sannan lafiyar kashi da samun garkuwa jiki mai inganci

🔹-Eggs, kwai yanada amfani ga jiki kowa yasani, sannan wani abu da mutane basu saniba shine kwai yana dauke da wani sinadari mai suna choline wanda yake kara girma jiki da kwakwalwa ga kowa da abinda yake cikin ciki uwarsa.

 Rashin wannan sinadarin na choline na ragema yaro kaifin basira kuma a cikin kwai daya dukansa akwai choline samada 113 mg wanda daidai yakeda 25%na RDI na mai juna biyu kwatankwacin 450mg

🔹-Brocolli, dark green leafy, wadannan abubuwa dasuka kunshi kale da spinach suna kunshe da abubuwa da masu ciki ke bukata matuka daga cikin amfani su shine suna rage yawan ciwon ciki gamai juna biyu dakuma haihuwa yaro da nauyin sa baikai ba

🔹-wasu daga cikin abincin dasuke da amfani sosai ga mai ciki sunhada lean meat, fish liver oil, berries, hatsi, avocado, busasshen kayan marmari irin dabino, da shan ruwa sosai.✍ *DR SHUAIBU MB*