Pregnancy Diet Chart in Hindi – Swasth Garbhavastha Ke liye Aahar Kya Le

Pregnancy Diet Chart in Hindi: Jab aap  Maa banane wali hai to yah bahut jaroori hai ki aap ek swasth bhojan le aur isase aapko apne aur apne garbh me pal rahe shishu ke liye jaroori poshak tatwa mil sakenge.

Yadi aapka aahar shuruwat se hi thik nahi hai to yah aur bhi important hai ki aap ab healthy aahar khaye. Aapko tab aur adhik vitamin aur khanij, vishes roop se folic acid aur iron ki jaroorat hai.

Aapko pregnancy ke dauran kuchh aur adhik calory ki bhi jaroorat hogi. Garbhvasth me sahi aahar matalb hai aap kya kha rahi hai, na ki kitna kha rahi hai. Junk food ka sevan simit matra me kre, kyunki isme kewal calory jyada hoti hai, aur poshak tatwa kam ya na ke barabar hote hai. 

Pregnancy Diet Chart in Hindi - Swasth Garbhavastha Ke liye Aahar Kya Le
Pregnancy Diet Chart in Hindi – Swasth Garbhavastha Ke liye Aahar Kya Le

Swasth Garbhavastha Ke liye Le Ye Aahar

Normal mahla ko rojana 2100 calories ka aahar karna chahiye. Food and nutrition board ke anusaar garvhavastha mahila ko aahar ke madhyam se 300 calories atirikt milni hi chahiye. Yani normal mahila ko 2400 calories prapt ho itna aahar lena chahiye aur vividh vitamins, minerals adhik matra me prapt karna chahiye.

Proteins

  • Garbhvati mahila ko aahar me rojana 60 se 70 gm proteins milna chahiye.
  • Garbhvati mahila ke garbhshay, stano aur garbh ke vikas aur bridhi ke liye proteins ek main tatwa hai.
  • Antim 6 mahino ke dauran kareeb 1 kg proteins ki aawasyakta hoti hai.
  • Protein yukt aahar me doodh aur dahi se bane bhojan, moongfali, paneer, cheej, kaju, badam, dalhan, meat, machli, ande lena chahiye.

Vitamins

  • Pregnancy ke dauran Vitamins ki jaroorat badh jati hai.
  • Aahar aisa hona chahiye ki jo adhikadhik matra me calories aur uchit matra me proteins ke sath vitamins ki jaroorat ki purti kar sake.
  • hari sabjiya, dalhan, doodh etc se vitamin uplabdh ho jate hai.

Iodine

  • Garbhavati mahilao ke liye rojana 200-220 Micro Gram Iodine ki jaroorat hoti hai.
  • Iodine aapke shishu ke dimag ke vikas ke liye important hai. Is tatwa ki kami se bache me mansik rog, vajan badhana aur mahilao me garbhpat jaisi anya khamiya utpann hoti hai.
  • garbhvati mahilao ko apne doctor ki salah anusaar Thyroid Profile jaanch karana chahiye.
  • Iodine ke natural foods hai Dale, doodh, maans. Iodine yukt namak apne aahar me Iodine shamil karne ka sabse aasan aur saral upay hai.

Calcium

  • Garbhavati mahila ko aahar me rojana 1500-1600 Kg. calcium milna chahiye.
  • Garbhavati mahila aur garbhsth shishu ki swasth aur majboot haddiyo ke liye is tatwa ki aawasykta rahti hai.
  • calcium yukt aahar me doodh aur doodh se bane bhojan jaise Dalhan, makkhan, cheej, methi, beet, anjeer, angur, tarbooj, til, udad, bajra, mans aadi ka samavesh hota hai.

Folic Acid

  • Pahli timahi wali mahilao ko rojana 4 mg Folic acid lene ki needs hoti hai. Dusri aur tisri timahi me 6 mg Folic Acid lene ki jaroorat hoti hai.
  • Prayapt matra me Folic Acid lene se janmdosh aur garbhpaat hone ka khatra kam ho jata hai. Is tatwa ke sevan se ulti par rok lag jati hai.
  • Aapko Folic Acid ka sevan tab se kar lena chahiye jab se aapne maa banane ka man bana liya ho.
  • Folic Acid yukt aahar me daal, Rajma, Palak, Matar, Makka, Hari Sarso, Bhindi, Soyabin, Kabuli Chana, Stoberry, Kela, Annanas, Santra, Daliya, Sabut anaaj ka aata, Aate ki bread etc ka use hota hai.

Water

Garbhwati mahila ho ya koi bhi vyakti, pani hamare sharir ke liye bahut important hai. Garbhvati mahilao ko apne sharir ki badhati huyi needs ko pura karne ke liye rojana kam se kam 3 leter (10 se 12 glass) pani jaroor peena chahiye. Garmi ke wheather me 2 glass jyada pani peena chahiye.

 

Zinc

  • Gabhvati mahilao ke liye rojana 15 se 20 Milligram Zinc ki aawasyakta hoti hai.
  • Is tatwa ki kami se bhukh nhi lagti, sharirik vikas gadbadh ho jata hai twacha rog hote hai.
  • Prayapt matra me shair ko Zinc ki purti karne ke liye hari sabjiya aur multi-vitamin Supplements le sakte hai.

Pregnant Mahilao Ko Aahar Sambandhit Ye Bate Dhyan Me Rakhne Chaiye

1. Garbhvati mahila ko har 4 ghante me kuchh khane ki koshish karni chahiye. Ho sakta hai aapko bhukh lagi ho, lekin ho sakta hai ki aapka shish bhuka ho.

2. Vajan bdhne ki chinta karne ke bajay achi tarah se khane ki aur dhyan dena chahiye.

3. Kachha milk (doodh) na piye.

4. Madirapan/ Dhumrapan na kare.

5. Caffeine ki matra kam kare. Rojana 200 mg se adhik caffeine lene par garbhpaat aur vajan wale shishu ke janm lene ka khatra badh jata hai.

6. Garbhavati mahilao ko garm masaledaar cheeje nahi khana chahiye.

7. Anaemia se bachne ke liye akhand anaaj se bane padarth, ankurit dalhan, hare pattewali saag bhaji, gud, til etc lohtatwa se bharpur khadya padartho ka sevan karna chahiye.

8. Anaemia se bachne ke iye akhand anaaj se bane padarth, ankurit dalhan, hare pattewali saag bhaji gud, til etc lohtatwa se bharpur khadya padartho ka sevan karna chahiye.

9. garbhwati mahila ko fast (upwas) nhi rakhna chahiye.

10. Garbhavati mahila ko meetha khane ki ichha ho to unhe anjeer khana chahiye. Isme pure matra me Calcium hai aur isase kabj bhi door hota hai.

11. Vegetable soup aur juice lena chahiye. Bhojan ke dauran inka sevan kare. Bajar me milne wale redimad soup aur juice nahi peena chahiye.

12. Pregnant Mahila ko fast foods, Jyada Tala hua khana, Jyada teekha aur masaledar khane se parhej karna chahiye.

13. Apne doctor ki salah anusaar Vitamin aur Iron ki goliya niymit time par lena chahiye.

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