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10 best nutritious food for pregnant women

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10 best nutritious food for pregnant women

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10 best nutritious food for pregnant women,5 Highly recommended food items.

 

Aj hum apko batane wale hai 10 best nutritious food for pregnant women,  jo ki behad zaruri hote hain pregnancy me, yeh aapke aur aapke hone wale bacche ke swasthya ko sudharne mein madad karte hai.

  1. Folate-rich Foods (Folate Yukt Khadya Padarth): Folate bachche ke neural tube development ke liye mahatvapurn hota hai. Isliye hari sabjiyan jaise ki spinach (paalak), broccoli, aur citrus fruits khana chahiye. Folate ke liye daal aur nuts bhi achche source hote hain.
  2. Calcium-rich Foods (Calcium Yukt Khadya Padarth): Calcium aapke hone wale bacche k bones ke vikas ke liye mahatvapurn hai. Isliye dairy products jaise ki doodh, dahi, aur cheese ko apne aahar mein shamil karein.
  3. Protein-rich Foods (Protein Yukt Khadya Padarth): Protein aapke bacche ke muscle aur tissue development ke liye mahatvapurn hai. Lean meat, fish, eggs, daal, aur tofu protein ke achche source hain.
  4. Whole Grains (Puraane Anaj): Whole grains jaise ki brown rice, whole wheat bread, aur oats fiber, vitamins aur minerals se bharpur hote hain. Yeh energy dete hain aur constipation ko rokne mein madad karte hain.
  5. Omega-3 Fatty Acids (Omega-3 Falguni Tel): Omega-3 fatty acids bacche ke brain development ke liye mahatvapurn hote hain. Salmon, chia seeds, flaxseeds, aur walnuts omega-3 se bharpur hain.
  6. Vitamin D-rich Foods (Vitamin D Yukt Khadya Padarth): Vitamin D aapke hone wale bacche ke bones ke liye mahatvapurn hai. Sunlight, fortified milk, aur fatty fish vitamin D ke achche sources hain.
  7. Fiber-rich Foods (Fiber Yukt Khadya Padarth): Fiber constipation se bachane mein madad karta hai. Whole grains, fruits, aur vegetables high fiber content ke hote hain.
  8. Fruits and Vegetables (Fal Aur Sabziyan): Har tarah ke colorful fruits aur vegetables aapko vitamins, minerals,aur antioxidants pradan karte hain. Aapko har rang aur prakar ke falo aur sabziyon ko apne aahar mein shamil karna chahiye.
  9. Water (Pani): Pani sharir ke hydrated rehne mein madad karta hai aur constipation se bachata hai. Kam se kam 8-10 glasses pani roz piyein.
  10. Iron-rich Foods (Iron Yukt Khadya Padarth): Iron ki kami pregnancy ke dauran anaemia (raktalpata) ka karan ho sakti hai. Isliye lean meat, fish, poultry, beans, aur lentils ko khana chahiye. Aapko doctor dwara suggest ki gayi iron supplements bhi leni chahiye agar zarurat ho.

Recommended food items for pregnant women

 

Pomegranate(Anaar):

Pomegranate ke andar maujood folic acid foetus ke spinal cord mein hone wale nuksaan se bacha sakta hai, jo neural tube defects ke roop mein hota hai. Iske alawa, folic acid se bachche mein hone wale cleft lip ko bhi roka ja sakta hai. Folic acid ke upayog se na keval bacche ke liye faydemand hai, balki yeh Maa ke tvacha ke liye bhi labhdayak hai.

Coconut water(Nariyal pani):

Calcium bachche ke daant aur haddi ke vikas ke liye uttam hai, aur magnesium bacche ke weight ko badha sakta hai. Yahi vajah hai ki nariyal paani bachche or maa dono ke swasthya ke liye labhdayak hai. Ise apne garbhavastha aahaar ka niyamit hissa banaye taki aap aur aapke bacche ko iske fayde prapt ho sake.

Almonds(Badam):

Badam mein iron hota hai, jo ek bacche ki pratirodhak chhamta aur dil ke vikas mein madad karta hai. Sath hi, iron maa ke sharir mein oxygen bacche tak pahunchane mein mahatvapurn hai, jo garbhavastha ke samay thakan se nipatne mein madad karta hai. Garbhavastha ke dauran rojana badam khana ek svasth vajan banaye rakhne mein madad karta hai.

Beetroot(Chukandar):

Pregnancy mein chukandar ek accha vikalp hai, lekin sirf mausam mein sevan kiya jaye toh yeh behtar hai. Isliye garbhavati mahilayein ek din mein do chukandar tak sevan kar sakti hain. Is sabji se rakt shuddhi hoti hai, detoxification hota hai, aur sharir ko punarjivan milta hai. ise svad anusar, pakaya hua ya ras ke roop mein sevan kiya ja sakta hai.

Dates(khajur):

Dates pregnancy ke liye acche hote hain. Dates mein vitamin B folate bhi hota hai, jo pregnancy ke dauran mahatvapurn hai, kyun ki yeh serious janm vikar jaise ki spina bifida ko rokta hai. Doctors salah dete hain ki pregnant women daily 600 mcg folic acid supplement lein, aur dates 100-gram serving mein 15 mcg folate pradan karte hain.

Pregnancy ke dauran, kisi bhi naye aahar ko shuru karne se pehle apne doctor se salah lein aur unki salaahon ka palan karein. Iske alawa, junk food aur caffeinated beverages se bachen, aur regular exercise aur sufficient rest bhi important hai. Apne aur bacche ke swasthya ke liye prenatal vitamins bhi lein, jo aapke doctor dwara recommend ki gayi ho.aapke doctor aapko sahi aahar aur poshak tatva ki maatra ke baare mein bhi salah de sakte hain.

Dhyan rahe ki har mahila alag hoti hai, isliye garbhavati mahilao ke liye sahi aahar chayan karne se pahle apne doctor se paramarsh karna avashyak hai. 

 

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