Abinci Mai Gina Jiki Ga Mai Ciki Lokacin Azumi
Azumi na iya zama mai sauƙi ga wasu mata masu ciki, amma yana buƙatar tsari. Abin da ya fi muhimmanci shi ne ki tabbatar jiki na samun isasshen ruwa da abinci mai inganci tsakanin iftar da sahur. A ƙa’ida, abinci mai kyau a ciki yana nufin cin ’ya’yan itatuwa, kayan lambu, whole grains, lean protein da healthy fats. (Duba shawarwarin Mayo Clinic kan abincin ciki: Mayo Clinic.)
- Ka’idar abinci mai ciki a azumi
- Lokacin sahur: abincin da zai riƙe yunwa
- Lokacin iftar: fara da abinci mai sauƙi
- Abinci tsakanin iftar da sahur
- Abin da ya kamata ki guji
- Yadda za ki sha ruwa da kyau
- Alamomin rashin ruwa da lokacin tuntubar likita
- Misalan sahur/iftar (menu) mai sauƙi
- FAQ mai yawa (domin Google rich results)
- References
Ka’idar Abinci Mai Ciki A Lokacin Azumi
Babbar manufar azumi ga mai ciki ita ce: ki ci abinci mai gina jiki, ki sha ruwa a hankali, ki guji abubuwan da ke sa sugar ya tashi ya fadi da wuri. WHO ta bayyana cewa abinci mai lafiya a ciki ya ƙunshi isasshen energy, protein, bitamin da ma’adanai, kuma ya kamata a samo su daga abinci iri-iri kamar kayan lambu, nama/kifi, wake, gyaɗa/nuts, madara (pasteurized), da ‘ya’yan itatuwa. (Duba: WHO.)
Lokacin Sahur: Abincin da Zai Riƙe Yunwa
Sahur shi ne ginshiƙin azumin mai ciki. Idan sahur ya yi rauni, yunwa da gajiya kan dawo da wuri. Don haka a sahur, ki fi karkata ga protein + fiber (kamar yadda hoton ya jaddada).
Abubuwan da aka fi ba da shawara a sahur
- Kwai (boiled): protein mai ɗorewa
- Oats ko pap mai gina jiki: fiber + kuzari mai dorewa
- Whole wheat bread: fiber fiye da farin burodi
- Gyada ko almond kaɗan: healthy fats + protein
- Madara ko yoghurt: calcium + protein
- Ayaba ko apple: fiber/bitamin, kuma suna taimaka wa jin ƙarfi
NHS na jaddada muhimmancin cin ‘ya’yan itatuwa da kayan lambu a ciki, da rage sugar da saturated fat. (Duba: NHS.)
Abin da ya kamata ki guji a sahur
Hoton ya ce: Guji abinci mai sukari sosai, domin yana sa yunwa da gajiya su dawo da wuri. Wannan yakan faru ne saboda sugar yana tashi da wuri, sannan ya fadi da wuri.
- shayi mai sukari da yawa
- kayan zaki masu yawa (cake, donuts, biskit da yawa)
- soft drinks
Lokacin Iftar: Fara da Abinci Mai Sauƙi
Hoton ya ba da shawara: fara da abinci mai sauƙi. Bayan yini ba tare da abinci ba, ciki na bukatar a shigar da abinci a hankali domin rage tashin zuciya, kumburi, ko nauyi a ciki.
- fara da ruwa (ko ruwa + dabino kaɗan idan ya dace)
- ko soup mai laushi
- jira minti 10–20, sannan a ci babban abinci a hankali
Babban abinci ya fi kyau ya ƙunshi: protein (kifi/nama mara kitse/kwai/wake), kayan lambu, da whole grains. Wannan ya yi daidai da ka’idojin abinci mai lafiya a ciki da Mayo Clinic ta bayyana. (Duba: Mayo Clinic.)
Abinci Tsakanin Iftar da Sahur
Mai ciki tana iya bukatar ƙananan abinci (snacks) masu gina jiki tsakanin iftar da sahur domin ta cike bukatar jiki. Hoton ya ba da misalai:
- Fruits: orange, watermelon, banana
- Smoothie mai madara/yoghurt
- Avocado
Abin da Ya Kamata Ki Guji
1) Caffeine mai yawa
Hoton ya ce a guji caffeine mai yawa (coffee mai yawa). ACOG ta nuna cewa jiki na bukatar ruwa sosai a ciki, kuma ta ba da shawarar shan ruwa a rana (8–12 cups) a lokacin ciki. (Duba: ACOG.) Idan caffeine ya sa ki ƙara fitsari ko ya sa ki kasa shan ruwa, zai iya ƙara matsalar rashin ruwa.
2) Abinci mai mai sosai ko soyayye
Soyayye da abinci mai mai sosai na iya ƙara kumburi, heartburn, da tashin zuciya ga mai ciki musamman bayan azumi. Ki rage su, ki fi karkata ga abinci mai laushi da gina jiki.
3) Abinci mai yaji sosai (idan yana kawo tashin zuciya)
Ba kowa bane yaji ke damunsa. Amma idan yaji yana kawo miki tashin zuciya ko ƙuna a kirji, ki rage shi musamman a iftar.
Yadda Za Ki Sha Ruwa Da Kyau
Hanya mafi kyau ita ce ki raba ruwa tsakanin iftar da sahur:
- ki fara da ruwa a iftar
- ki ci abinci a hankali, ki ci gaba da shan ruwa kofi-kofi
- ki sha ruwa kafin kwanciya
- ki tashi sahur ki ƙara ruwa kafin ki fara cin abinci
ACOG ta ba da shawarar shan ruwa a rana yayin ciki, ba sai kin ji ƙishirwa ba. (Duba: ACOG.)
Alamomin Rashin Ruwa da Lokacin Tuntubar Likita
A ƙasan hoton an rubuta: idan kina jin jiri, gajiya sosai ko zan zuciya, tuntubi likita. Wannan yana da muhimmanci domin waɗannan na iya nuna rashin ruwa ko gajiya mai tsanani.
Idan kina fuskantar waɗannan alamomi a azumi, kada ki yi taurin kai. Lafiyarki da lafiyar jariri sun fi komai.
Misalan Sahur/Iftar (Menu) Mai Sauƙi
Misalin Sahur
- Kwai 1–2 (boiled)
- Oats ko whole wheat bread
- Yoghurt ko madara
- Ayaba ko apple
- Ruwa (a hankali)
Misalin Iftar
- Ruwa + (dabino 1–2 idan ya dace)
- Jira minti 10–20
- Abinci: protein + kayan lambu + whole grains a hankali
- Ruwa kofi-kofi
Tambayoyi da Amsoshi (FAQ)
1) Shin mace mai ciki na iya yin azumi?
Wasu mata na iya, amma ya danganta da lafiyarta, zangon ciki, da shawarar likita.
2) Wane sahur yafi dacewa ga mai ciki?
Sahur mai protein da fiber yafi: kwai, oats/pap mai gina jiki, whole wheat, yoghurt/madara, da ‘ya’yan itatuwa.
3) Me yasa ake cewa a guji sukari sosai a sahur?
Saboda yana sa kuzari ya tashi da wuri sannan ya fadi da wuri, yunwa da gajiya su dawo da wuri.
4) Ta yaya zan sha ruwa yadda ya kamata?
Ki raba ruwa daga iftar zuwa sahur a hankali. ACOG na ba da shawarar shan ruwa a rana yayin ciki (8–12 cups). (Duba: ACOG.)
5) Mene ne “abinci mai sauƙi” a iftar?
Ruwa, soup mai laushi, ko dabino kaɗan, sannan a jira minti 10–20 kafin babban abinci.
6) Shin dabino yana da kyau ga mai ciki?
Eh a kaɗan. Idan kina da matsalar sugar, ki nemi shawarar likita.
7) Shin coffee ko shayi yana da kyau?
A rage caffeine. Yana iya ƙara fitsari kuma ya rage ruwa a jiki.
8) Me yasa soyayye da abinci mai mai sosai ba a so?
Yana ƙara heartburn, kumburi, tashin zuciya, da nauyi a ciki, musamman bayan azumi.
9) Shin yaji yana cutarwa?
Ba kowa bane. Idan yana kawo tashin zuciya ko ƙuna a kirji, ki rage.
10) Wane snack yafi dacewa tsakanin iftar da sahur?
Fruits, smoothie mai madara/yoghurt, avocado, ko yoghurt.
11) Wace alama ce ke nuna azumi ya yi miki yawa?
Jiri mai tsanani, gajiya sosai, fitsari ya yi duhu ko ya ragu, ko jin bugun zuciya da sauri.
12) Yaushe ya zama dole a tuntubi likita?
Idan jiri bai wuce ba, kina jin gajiya sosai, ko fitsari ya ragu/ya yi duhu. NHS ta lissafa irin wadannan a matsayin dalilan neman taimako. (Duba: NHS.)
13) Shin azumi na iya shafar jariri?
Ya bambanta. Idan uwa na fama da rashin ruwa ko rashin gina jiki, lafiyar uwa na iya shiga hadari. Ki nemi shawarar likita idan kina shakku.
14) Ta yaya zan guji constipation (ƙunci)?
Ki ƙara fiber (oats, whole grains, fruits), ki sha ruwa a hankali, ki ci kayan lambu. NHS na jaddada fiber a ciki. (Duba: NHS.)
15) Shin smoothie na iya maye gurbin abinci?
Zai iya taimaka idan ba ki da appetite, amma ya fi kyau ya ƙunshi protein (madara/yoghurt) + fruits.
16) Wane zangon ciki yafi bukatar kulawa?
Ya bambanta. Wasu na wahala a zangon farko (tashin zuciya), wasu a zangon ƙarshe (gajiya). Likita ya fi dacewa ya ba da shawara.
References & Further Reading
Wannan bayani na ilimantarwa ne kawai. Ba ya maye gurbin shawarar likita. Idan kina da alamomi masu tsanani (jiri mai tsanani, gajiya sosai, fitsari ya ragu/ya yi duhu, amai mai yawa, ko ciwon ciki mai tsanani), ki nemi taimakon likita.