Pregnancy Diet Chart – Swasth Garbhwasth Ke Liye Aahar

Pregnancy Diet Chart in Hindi: Garbhwati mahilaye apni daily life ko niyamit karke aur garbhwastha me apne khane peene ka jyada se jyada dhyan rakh kar apne hone wale bacho ko paida hone ke baad bade hone par bhi healthy rakh sakti hai. Jab aap maa banane wali hai to yah bahut jaroori hai ki aap achha bhojan kare. Isase aapko apne garbh me pal rahe shishu ke liye jaroori sabhi poshak tatwa mil sakenge.

Yadi aapka aahar shuruwat se hi thik nhi hai to yah aur bhi inportant hai ki aap ab healthy aahar khaye. Aapko ab aur adhik Vitamin aur khanij, vishesh roop se folic acid aur iron ki jaroorat hai.

Garbhwasth me jyada se jyada calory ki jaroorat hoti hai. Pregnancy me sahi aahar ka matalab hai aap kya kha rahe hai aur kitna kha rahi hai. Aapko bata de ki pregancy ke time kabhi bhi junk food ka sevan na kare kyunki inme keval jyada celory hoti hai poshak tatwa kam ya na ke barabar hote hai. 

Pregnancy Diet Chart - Swasth Garbhwasth Ke Liye Aahar
Pregnancy Diet Chart – Swasth Garbhwasth Ke Liye Aahar

Swasth Garbhwasth Ke Liye Aahar

Milk & Curd

Doodh, dahi, paneer aur dairy items me calcium, proteen, Vitamin B ki matra hoti hai. Agar aapko lectoj asahinuta ya fir doodh dahi ke items nhi pachte hai to aap doctor ki salah jaroor le.

Drinking Items

Jyada se jyada drininkin items ka sevan kare, khaskar pani aur fresh fruits ke rus ka. Fix kare ki aap saaf ubla ya filter kiya pani hi piye. Ghar se bahar jate time apna pani sath lekar jaye ya fir best brand ka pani hi piye. Jyadatar rog hamare sharir me pani me bishanuwo ki vajah se hi hote hai. Dibbeband juice ka use sabse kam kare.

Vasa aur Oil

Ghee, makkhan, Coconut ke doodh aur oil me vasa ki matra jyada hoti hai, jo jyada better hota hai. Refined Bajari ghee me Tran-st fat (Vasa) adhik hota hai so ye sharir ke liye achha nhi hota hai.

Samudri machali aur samudri namak, Aayodin namak ke sath-sath dairy utpad aayodin ke ache sorce hai. Apne garbh me pal rahe shishu ke vikas ke liye aapko apne aahar me perfect matra me aayodin shamil karne ki jaroorat hai.

Anaaj aur Dale

Agar aap non-veg nhi khati hai to aap rojana 45 gm MEVE aur 2/3 cuff faliyo ki jaroorat hoti hai. 1 anda 14 gm meve ya 1/4 fal kafiya lagbhag 28 gm meat, machli ke barabar mani jati hai.

Sabjiya aur fal

Ye vitamin, khanij aur fiber hamare sharir ko deti hai, sabjiyo me aap hari sabjiy khaye but adhik matra me nhi. Jyada se jyada sbjiyo ka use kare.

Pregnancy (Garbhwastha) Me adhik Khana Chahiye?

Pregnancy ke time har koi apni apni salah deta hai koi kahta hai ye khana chahiye, koi kahta hai wo khaiye, but ek normal mahila ko Garbhwasth ke pahle 6 mahino me jyada calory ki jaroorat nhi hoti hai. Jab aap garbhwati hoti hai, to actually me aapka sharir aapke aahar se jyada urja aur poshak tatwa nikalne me aur adhik kushal ho jata hai.

Research se pata chala hai ki ek garbhwati maa ko uski aakhiri timahi me rojana kewal 200 jyada calory ki jaroorat hoti hai. But jyadatar doctor dusri aur tisri timahi me rojana 300 atirikt calory lene ki salaah dete hai.

Apne aahar me ye 200 celory badhane ke liye aap 2 rotiya (bina Ghee se chupdi), ek sada dosa nariyal ki chatani ke sath, do kele, 2 eggs ki bhujii se.

Apni Pregnancy ke beech time aapko pahle ki tarah bhukh lag sakti hai. Bhukh me kuchh badhotri bhi ho sakti hai aur ho sakta hai normal se adhik khana chahe.

Garbhwastha ke last time me aapki bhukh apneaap badh jayegi. Yadi aapki amlta, jalan  ya khane ke baad pet bhari sa feel hota hai to aapke liye thode-thode antral par chhota-chhota bhojan karna sahi rahega.

Best point hai ki jab bhukh lage tab khaye, jyada calory yukt kam poshan wale foods ki bajay healthy foods khaye.

Pregnancy Me Kya Aahar Le?

Kuchh aise food ingredient hai jinse pregnancy ke dauran aapo door rahna chahiye. Ye aapke shishu ko problem de sakte hai. Garbhwasth ke time kharab bhojan aapko bimar kar sakta hai, kyunki sankraman ke prati aap adhik sanvedansheel hoti hai. Agar aap market me paneer se bane foods jaise Tikka, Kache paneer se bane sandvich etc ko khate hai to isase aapko aur aapke shishu ko bahut nuksaan pahunchta hai.

Safed, fufudar papdi wali cheej jaise Bree aur kaimbert ya nili cheej. Iske alawa bakri etc ke doodh se bani mulayam cheej se door rahe. In sabhi me listiriya jiwanu hone ka khatra rahta hai, jisase listiriosis namak sankraman ho sakta hai.

Kachha ya adhpaka maans, murgi aur ande, in sabhi me hanikarak jiwanu ki sambhawna hai isliye inse bahke rahe. Khana hai to pura paka kar khaye.

Dibbaband machali aksar namak ke ghol me safe karke rakhi jati hai. Adhik namak sharir me pani ke awdharan ki vajah ban sakta hai. Isliye dibbaband machali ka pani achi tarah nikal de aur prasankrit machali ka sevan kabhi kabhi hi kare.

Sharab, Garbhwastha me jyadatar sharab peene se bachho me sharirik dosh, sikhne ke achamta aur bhwanatamak problem paida karti hai. So bahut se bishesgya ye batate hai ki pregnancy ke dauran sharab chhod deni chahiye.

Caffin ki matara bhi kam kare: rojana 200 M.G. se adhik caffine lene se garbhpat aur kam vajan wale shishu ke janm ka jokhim badh jata hai. Isliye rojana do cup instent coffee ya 2 cup chay aur kola ke 5 kane se adhik sevan na kare.

Apne Aahar Ke Bare Me Doctor Se Salah Le Agar:

Aap shuddh Shakahari (Vegetarian) hai.

Aapko jesteshanal diabitij Hai

Aapko animiya hai.

Aapne pahle kam janm vajan ke shishuo ko janm diya hai.

In position me aapko atirikt vitamin aur khanij ki jaroorat hoti aur ho sakta hai aapko ek vishes bhojan yojna ka palan karna pade.

Yaad rakhe kisi bheej ka adhik hona hamesha behtar nhi hota. Vitamin aur khanij ki bahut adhik khurak lena shishu ke liye problem kar sakta hai. Hamesha adhik bhi dwa ya goli se pahle apne doctor se salah jaoor kare, bhale hi goliya jadi butiyo se bani ho.

Kya Pregnancy Ke Time Dieting ya Vajan Kam Karna Thik Hai?

Garbhawstha ke dauran Dieting karna aapke aur aapke shishu ke liye hanikarak ho sakta hai. Khane ka parhej karne se aapke sharir me Iron, Folic acid aur main Vitamin ya Khanij ki matra kam ho sakti hai.

Vajan ka badhna healthy garbhwasth ke sabse positive sanket hai. We mahilaye jo ache se bhojan karti hai aur jinka vajan ache dhang se bahdta hai unme healthy shishuwo ko janm dene ke adhik sambhwna hoti hai.

So yadi aap taja aur sampurn bhojan kar rahi hai aur aapka vajan badh rha hai to ghabraye nhi Vajan me yah badhotri normal baat hai.

Garbhwastha Me Vajan Badhane ke Healthy Tarika

Garbhwastha ke dauran ausat vajan 8 KG aur 15 KG ke beech me badhta hai. Dhyan rakhe ki sabhi mahilao me ek saman vajan nhi badhta. Apni garbhwstha me aapka vajan kitna badhta hai, yah kai karano par nirbhar karta hai. So healthy aahar khane ki or dhyan de.

Jab aapka vajan badhta hai to iske sath-sath yah bhi important hai ki vajan kitni matra me badha hai, ho sakta hai pahli timahi me aapka vajan kuchh jyada nhi badhe, Fir dusri timahi me isme lagatar badhotari honi chahiye. Tisri timahi me aapka vajan sabse adhik badhta hai kyunki garbh me aapka shish bhi sabse jyada isi timahi me badhta hai.

Garbhwasth Ke Dauran Mujhe Kitni Baar Bhojan Karna Chahiye?

Ho sakta hai ki aapko bhukh na ho, but yah possible hai ki aapke shishu ko bhukh lagi ho, So har 4 hours me kuchh khane ki koshish kare.

Kabhi-kabhi subah ya fir sare din ki michli, kuchh khadya padartho ko napasand karna, amlta ya apch ke karan khana khane me muskil ho sakti hai.

Din me 3 baar bade bhojan karne ki bajay 5-6 baar kam matara me bhojan ka sevan karne ki koshish kare. Aapke shishu ko niyamit roop se aahar ki jaroorat hai aur aapko apni urja ke star ko banaye rakhne ki jaroorat hai to koshish kare ki sahi time par khana jaroor khaye.

Uchh fiber aur purn anaaj ke bhojan khane se aapka pet jyada der tak bhara hua rahega aur ye adhik postik bhi honge.

Kya me garbhwastha ke dauran apni aswath bhojan ki laalsao ko pura kar sakti hai?

Aap garbhwati hai, isliye aapko apne sabhi pasandeeda khadya padarth chhodne ki aawasyakta nhi hai, but prosesd ya atyadhik tala hua bhojan aur snacks aur chini se bhare mithai aapke aahar ka hissa nhi hone chahiye.

Jaha Snacks ki baat hai, ICE-cream ki bajay ek kela khaye, Caloriyo se bhare jalebi ki jagah badam ya kesar ka doodh peeye. Aur yadi aapko kabhi-kabhi chocalate ya gulab jamun khane ka man ho to sankoch na kare aap inhe kha sakti hai.

Example HTML page

loading...