गर्भावस्था में भोजन

Diet in pregnancy

Parichay-

Garbhavastha Me Stri Ka Bhojan Samanyatः Do Praniyon Ka Ho Jata Hai. Lekin Garbhavti Stri Ke Lea Ya Phir Kisi Ke Lea Bhi Do Praniyon Ke Barabar Bhojan Karna Sambhav Nahin Hota Hai Parntu Striyon Ko Diya Jane Vala Santulit Bhojan Tatha Vitamin Aur Khanij Padarthon Se Bharpur Hona Chahiey. Garbhavastha Me Keval Peta Bharne Ke Lea Kuch Bhi Khana Maa Aur Bache Dono Ke Lea Hanikarak Hota Hai. Bhojan Vahi Karna Chahiey Jo Santulit Ho Aur Jise Garbhavti Stri Acchi Tarh Se Pachha Sake.

Garbhavastha Me Palne Vale Bache Ke Sharir Ka Vikas Puri Tarh Se Maa Ke Bhojan Par Nirbhar Karta Hai. Bache Me Rakt Aur Haddiyon Ka Banna Bhi Maa Par Hi Nirbhar Karta Hai. Garbhavastha Me Prtham Tin Mahino Me Maa Ko Lauh Vastuon Ki Adhik Matra Me Avashyakta Hoti Hai. Isse Bache Ke Sharir Me Rakt Ki Kami Nahin Hoti Hai. Calcium Bache Ke Sharir Me Hadidyon Aadi Ko Swasth Banata Hai. Garbhavastha Ke Dauran Yadi Striyon Ko Calcium Aur Lauh Yukt Khady-Padarth Nahin Milata Hai To Garbh Me Pal Rahe Bache Ke Sharir Me Rakt Ki Kami Tatha Unaki Hadidayan Kamjor Hoti Hain.

Isi Karan Garbhavastha Ke Dauran Stri Ke Bhojan Me Calcium, Protein Tatha Vitamin Ka Adhik Matra Me Hona Bahut Hi Jaruri Hota Hai.

Lauh Padarth- (लौह पदार्थ-)

Hari Tatha Pattedar Sabjiyon Jaise Paalak, Bandgobhi, Ganthgobhi Aur Any Pattedar Sabjiyon Me Lauh Tadv Adhik Matra Me Paaya Jata Hai. Lauh Tadv Ka Acchi Prkar Se Paachan Karne Ke Lea Vitamin ’Si’ Jaise Nimbu Aur Amla Ki Bhi Acchi Matra Ka Hona Anivary Hota Hai.

Podina Aur Dhaniya Me Bhi Lauh Tadv Adhik Matra Me Paaya Jata Hai. Purane Samay Me Log Pudine Aur Dhaniye Ki Chatni Ka Seven Jyada Karte The. Is Chatni Me Gud Aur Nimbu Ka Prayog Bhi Adhik Matra Me Hota Tha. Is Tarh Ki Chatni Ki Aadha-Aadha Chamach Matra Dono Samay Khane Se Sharir Ki Din Bhar Ki Lauh Tadv Ki Avashyakta Puri Ho Jati Hai. Is Chatni Ka Seven Roti Ya Dablaroti Ke Sath Kiya Jata Hai. Bhuni Mchhali Me Bhi Calcium Aur Lauh Tadv Adhik Matra Me Paaya Jata Hai Jiska Garbhavastha Me Adhik Upyog Kiya Jata Hai. Dalon Me Hare Mung Ki Dal, Kabuli Chana, Kala Chana, Lal Lobiya, Rajama, Safed Lobiya Aur Soyabin Me Lauh Tadv Adhik Matra Me Paaya Jata Hai.

Kishmish Me Bhi Lauh Tadv Paaya Jata Hai. Niyamit Rup Se Paanch Kishmish Khane Se Sharir Me Lauh Tadv Ki Avashyakta Puri Hoti Rahti Hai.

Yadi Doodh Ko Lohe Ki Kadahi Me Ubala Jae To Usme Lauh Tadv Svayn Hi Aa Jate Hain. Aesa Doodh Svasthy Ke Lea Bahut Hi Labhadayak Hota Hai. Lohe Ke Bartan Me Pka Huaa Bhojan Kasaila Aur Hanikarak Bhi Ho Skata Hai. Vartaman Samay Me Purane Vichar Rkhane Vale Log Aate Ko Lohe Ke Bartan Me Rkhate The.

Garbhavastha Me Sharir Me Lauh Tadv Ki Kami Se Rakt Ki Kami Ho Jati Hai. Aesi Striyon Me Kamjori, Sans Ka Fulana, Dil Ka Adhik Dhadkana Aadi Vibhinn Prkar Ki Shikayaten Ho Jati Hain. Stri Ko Pratidin 40 Se 60 Miligram Lauh Tadv Ki Jarurat Hoti Hai.

Calcium-(कैल्शियम-)

Doodh Tatha Doodh Se Bane Sabhi Khady-Padarthon Me Calcium Ki Matra Adhik Hoti Hai. 200 Se 250 Gram Doodh Din Me Tin Bar Pina Chahiey. Jaise-Jaise Garbhavastha Ke Din Pure Hote Jaen To Doodh Ki Matra Ko Bdhaa Dena Chahiey Tatha Din Me 1 Kilogram Doodh Ka Seven Karna Chahiey.

Doodh Se Bani Sabhi Vastuen Jaise- Panir, Dahi, Makkhan, Lassi Aadi Me Calcium Ki Matra Adhik Hoti Hai. Ande Me Calcium Ki Matra Adhik Hoti Hai Jo Pratidin Prayog Kiya Ja Skata Hai. Hari Pattedar Sabjiyon Me Bhi Calcium Kafi Adhik Matra Me Paaya Jata Hai. Garbhavastha Ke Samay Mahilaon Ke Sharir Me Calcium Ki Kami Hone Se Maasapeshiyon Me Aenthan, Nason Me Dard, Hadidyon Ki Kamjori, Kamr Me Dard, Ghabrahat Aur Stri Kuch Chidachidi Svabhav Ki Ho Jati Hai. Sharir Ke Lea Pratidin 200 Miligram Calcium Ki Avashyakta Hoti Hai Jo Maa Ko Doodh Ke Seven Se Prapt Ho Skata Hai.

Protein-

Garbhavastha Me Bache Ke Sharir Ki Rchana Ke Lea Protein Bahut Hi Avashyak Hota Hai. Dalen, Ande Aadi Me Protein Adhik Matra Me Paaya Jata Hai. Mung Ki Khadi Dal, Masur, Kale Masur, Besan, Chana, Soyabin, Gehun, Doodh, Doodh Se Bani Vastuen Jaise Dahi Aur Panir Aadi Mungafli, Badam, Kaju Aadi Me Protein Adhik Matra Me Paaya Jata Hai.

Maasahari Vyaktiyon Ko Protein Maas Aur Mchhali Se Adhik Matra Me Prapt Ho Jata Hai. Aese Vyakti Saptah Me Tin Bar Maas Ka Prayog Kar Sakte Hain. Sharir Ko Pratidin 60 Gram Protein Ki Avashyakta Hoti Hai Jo Ki Tin Glass Doodh Aur Ek Katori Dal Me Hota Hai. Adhik Matra Me Protein Aadi Ka Prayog Karne Ke Lea Bhojan Banane Ki Vidhi Ko Bdala Ja Skata Hai. Gehun Me Besanmilakar Khane Se Ya Dono Ki Mishrit Roti Banakar Khane Se Sharir Ko Adhik Matra Me Protein Prapt Hota Hai. Yah Roti Subah Nashte Ke Samay Doodh Ya Dahi Ke Sath Khai Ja Sakti Hai. Yadi Kisi Ko Dosa Aur Idali Khana Priy Hai To Isamen Bhi Protein Ki Matra Adhik Karne Ke Lea Dal, Soyabin Aadi Daali Ja Sakti Hain.

Mung Ki Dal Ko Ankurit Karke Khane Se Sharir Ko Adhik Matra Me Protein Prapt Hota Hai. Mung Ko Ankurit Karne Ke Bad Ise Salad, Bhojan Ya Any Sabjiyon Ke Sath Khaya Ja Skata Hai. Isamen Nimbu Daalkar Kalimirch, Namk Tatha Harimirch Ke Sath Prayog Kiya Ja Skata Hai.

Bhune Hue Ya Ubale Hue Aloo Ka Bhi Seven Karna Chahiey. Aloo Me Karbohaidreta Ki Matra Adhik Hoti Hai. Yadi Aloo Ko Talkar Khaen To Isamen Vasa Ki Matra Adhik Ho Jati Hai. Bhuna Ya Ubale Aloo Me Pyaj, Dhaniya, Nimbu Aadi Daalkar Khane Se Adhik Labh Hota Hai.

Amarud, Santara, Kela, Tarbuj Aur Gajar Ka Seven Svasthy Ke Lea Bahut Hi Labhkari Hota Hai. In Phalon Me Vitamin Adhik Matra Me Paaya Jata Hai. .

Soyabin Ko Khane Me Vibhinn Prkar Se Prayog Kiya Ja Skata Hai. Soyabin Ki Sabji Ya Piskar Aata Banakar Bhojan Ke Samay Gehun Ke Aate Me Milakar Khaya Ja Skata Hai. Kuch Mahilaen Soyabin Ke Aate Ko Besanke Sath Milakar Vibhinn Prkar Ki Vastuen Banakar Seven Karti Hain.

Gehun, Chana Aur Jvar Ka Aata Milakar Bhi Parathen Banaae Jate Hain Jinhe Nashte Me Dahi Ke Sath Seven Kiya Jata Hai. Yah Svasthy Ki Drshatai Se Bahut Labhkari Hote Hain.

Folik Asid-(फोलिक एसिड-)

Bache Ke Paida Hone Aur Sharirik Vikas Me Yah Folik Sid Bahut Hi Avashyak Hota Hai. Mahilaon Ke Sharir Me Folik Sid Ki Kami Ke Karan Mastishak Aur Ridh Ki Hadidyon Me Tatha Nason Aadi Me Kamjori Aa Jati Hai. Is Karan Garbhavastha Me Garbhavti Stri Ko Yah Vitamin Purn Rup Me Milana Avashyak Hota Hai. Folik Sid Gahre Color Vali Hari Sabjiyon, Makka, Makke Ka Aata, Chaval Tatha Santare Ke Aadi Me Purn Rup Me Paaya Jata Hai.

Vitamin D-

Sharir Me Calcium Ki Matra Ko Pachhane Ke Lea Vitamin D Ki Jarurat Hoti Hai. Vitamin D Ke Bina Calcium Sharir Se Bahar Nikal Jata Hai. Vaise To Vitamin D Bhojan Se Prapt Hota Hai Lekin Prakrtik Rup Se Vitamin D Subah Ki Dhup Dwara Prapt Kiya Ja Skata Hai. Iske Lea Aapko Subah Ki Pahli Dhup Me Lagbahg 15 Se 20 Minute Tak Baithana Chahiey.

Any Lavn-

Garbhavti Stri Ke Bhojan Me Fasforas, Kapar, Aayodn, Maiganij, Kobalta Tatha Jink Jaise Any Lavn Bhi Jaruri Hote Hain Jinase Sharir Me Rakt Bnata Hai Tatha Sharir Ki Maasapeshiyan Bhi Mjabut Hoti Hain.

Fasforas Samudri Bhojan, Ande, Doodh, Mita, Pyaj Aur Roti Me Bhi Paaya Jata Hai.

Aayodn Mchhali Tatha Aayodn Yukt Namk Me Paaya Jata Hai. Aayodn, Mita, Chij Tatha Bij Vali Dalon Me Paaya Jata Hai. Bhojan Me Namk Upar Se Daalana Chahiey Kyonki Bhojan Pkate Samay Namk Daalane Se Namk Ka Aayodn Nasta Ho Jata Hai.

Mainganij Hari Sabjiyon, Phaliyon Vali Sabjiyon Tatha Gehun Aadi Khady-Padarthon Me Adhik Matra Me Paaya Jata Hai.

Sharir Ko Paani Aur Drav Ki Adhik Matra Me Avashyakta Hoti Hai. Paani Life Hi Nahin Balki Skin Ko Bhi Thik Rkhata Hai. Adhik Matra Me Drav Ka Seven Karne Se Vyakti Kabj Aadi Rogon Se Dur Rahta Hai Tatha Use Bavasir Ki Shikayat Bhi Nahin Hoti Hain.

Adhik Matra Me Chay, Coffee Ya Phir Kola Ka Seven Svasthy Ke Lea Hanikarak Hota Hai Kyonki Isamen Kaifin Hoti Hai. Chay Aur Kafi Me Taenik Sid Bhi Adhik Matra Me Hota Hai. Yah Dono Hi Padarth Sharir Ki Paachan Shakti Ke Lea Hanikarak Hote Hain. Inase Sharir Ke Prayog Me Aane Vale Labhadayak Padarth Aese Hi Mal Ke Sath Nikal Jate Hain. In Padarthon Ke Prayog Se Peshab Bhi Adhik Matra Me Hota Hai. Peshab Ke Adhik Hone Se Sharir Me Kamjori Aati Hai. Lohe Aur Calcium Ki Kami Sharir Ko Kamjor Bana Deti Hai. Islea Chay, Coffee Aur Botalon Ke Padarthon Ka Kam Se Kam Matra Me Upyog Karna Chahiey.

Humare Sharir Ke Lea Adhik Matra Me Mithe Padarthon Ka Seven Bhi Hanikarak Hota Hai. Isi Tarh Adhik Namkin Padarth Bhi Sharir Ke Hanikarak Hote Hain. Islea Mithe Aur Namkin Padarthon Ka Seven Kam Se Kam Matra Me Karna Chahiey. Adhik Matra Me Mithe Phal, Khajur Ya Sinthetaik Phalon Ka Ras, Jinamen Sirf Phalon Ki Khaushabu Hoti Hai, Svasthy Ke Lea Hanikarak Hote Hain. Is Karan Iska Prayog Nahin Karna Chahiey. Mausami Phal Svasthy Ke Lea Bahut Hi Labhkari Hote Hain. Aam, Chiku, Mausami, Angur Aadi Thodi-Thodi Matra Me Khae Ja Sakte Hain Parntu Iske Sath Koko Chakaleta Tatha Vibhinn Prkar Ki Sinthetaik Khaushabu Vali Aaiscream, Kok, Pasteri Ka Prayog Nahin Karna Chahiey. Garbhavti Stri Ke Lea Hara Salad Jaise- Gajar, Muli, Tamatar, Chukandar, Bandgobhi, Shimlamirch Aur Ankurit Mung Ka Seven Karna Accha Rahta Hai. Isse Sharir Me Sabhi Prkar Ke Vitamin, Calcium Tatha Any Khanij Padarthon Aadi Ki Kami Puri Ho Jati Hai.

Garbhavastha Me Kachche Naariyal Ka Seven Karne Se Hone Vala Bache Ka Color Gora Hota Hai. Kachche Naariyal Aur Kheere Ka Seven Garbhavastha Me Adhik Labhkari Hota Hai. Striyon Ko Garbhavastha Me Inka Seven Avashy Hi Karna Chahiey. Kuch Striyan Garbhavastha Me Apne Vajan Ko Kam Karne Ke Lea Bhojan Kam Kar Deti Hain Jo Ki Garbhavastha Ke Lea Hanikarak Snket Hota Hai.

Garbhavastha Ke Samay Me Samose, Kachaudi, Pakaude Aadi Ka Prayog Hanikarak Hota Hai. Is Karan In Vastuon Ka Seven Nahin Karna Chahiey. Ghe, Cream Aadi Ka Seven Nahin Karna Chahiey. Halka Sup Ka Seven Garbhavastha Me Labhkari Hota Hai. Adhik Gadhe Aur Chikanaiyukt Sup Ka Seven Karna Bhi Garbhavastha Me Hanikarak Hota Hai.

Rasedar Sabjiya, Jo Bahut Ghe Aur Masale Me Banai Gai Ho, Garbhavti Stri Ko Unka Bhi Seven Nahin Karna Chahiey. Garbhavastha Me Adhik Masalon Ka Seven Bhi Hanikarak Hota Hai. Bhojan Me Khaoe, Kaju Aur Badam Ki Rasedar Sabji, Khaskhas Ke Dane, Panir Tatha Kharbuje Ke Bijon Ko Piskar Banaya Gaya Masala Garbhavastha Me Hanikarak Hota Hai. Jis Bhojan Me Purana Mita, Mchhali, Ande, Thandaa Mita Aadi Ho, Uska Prayog Nahin Karna Chahiey. Iske Seven Se Garbhadharit Mahila Ko Kam Hani Hoti Hai Lekin Uske Hone Vale Bache Ko Adhik Hani Hoti Hai.

Phal Aur Sabjiya, Jis Par Mitti Lagi Ho Ya Kitanu Ko Marane Ki Dwiyon Ka Prayog Kiya Gaya Hai, Unhen Khaub Acchi Tarh Se Dhokar Prayog Karna Chahiey.

Mahilaen Kitana Bhi Santulit Aur Nutritious Bhojan Kare Yadi Paarivarik Monthaul Me Ashanti Hai To Accha Bhojan Bhi Bekar Hai. Chinta Ya Paarivarik Kalh Garbhavastha Me Mahila Aur Uske Bache Ke Lea Hanikarak Hota Hai. Is Karan Striyon Ko Apna Dhyan Puja-Paath Me Lagana Chahiey Tatha Acchi Kitabon Ko Pdhna Chahiey Taki Aane Vale Bache Ke Sharir Par Bura Asar N Pade.

Garbhashay Me Mukhay Vitamin Aur Bhojan-

Vitamin `E`-

Vitamin `E` Mchhali Ke Oil, Doodh Makkhan Andaa, Maas, Santara Gajar Aur Hari Sabjiyon Me Adhik Matra Me Paaya Jata Hai. Yah Vitamin Sharir Ko Nirogi Rkhata Hai Tatha Garbh Me Chal Rahe Bache Ke Danton, Skin, Bal, Hath-Pairon, Nakhaun Aur Thyroid Granthi Ka Vikas Karta Hai.

Vitamin `B` (Bayatin)-

Vitamin `B` Mita, Anaj, Gehun Chane Ki Dal Tatha Mungafli Aadi Me Adhik Matra Me Paaya Jata Hai. Iska Mukhay Kary Garbhavastha Me Bhojan Ka Paachan, Bache Ke Sharir Ka Vikas, Mahilaon Ke Stanon Me Doodh Ka Nirman Karna Aur Sharirik Kshamata Ko Bdhaana Hota Hai.

Vitamin `B2` (Raiyophalevin)-

Vitamin `B2` (Raiyophalevin) Mita, Anajon, Andon, Gehun, Hari Sabjiyon Aur Doodh Se Prapt Hota Hai. Garbhavastha Me Yah Vitamin Mastishak Ka Vikas Aur Sharir Ko Rogon Ldane Ki Kshamata Ko Bdhaata Hai.

Vitamin `B6` (Pentaothainila)-

Vitamin `B6 (Pentaothainila) Mita, Gehun, Anajon, Andaa, Panir Tatha Bij Vali Sabjiyon Me Paaya Jata Hai. Garbhavastha Ke Dauran Yah Vitamin Mahilaon Ke Rakt Ke Lal Kanon Ko Banaye Rkhata Hai.

Vitamin `B12`-

Mita, Lal Mita, Ande, Doodh, Panir Aur Mchhali Me Yah Vitamin Adhik Matra Me Upalbdh Hota Hai. Yah Vitamin Rakt Me Lal Kanon Ka Nirman Karta Hai. Yah Vitamin Sharir Ko Swasth Rkhata Hai Tatha Bache Ki Nason Ka Vikas Karta Hai.

Folik Sid-

Yah Bi Kampaleks Ka Bhag Hai Jise Vitamin `M` Kaha Jata Hai. Folik Sid Hari Pattedar Sabjiyon, Jigar Aur Bijadar Sabjiyon Aadi Me Adhik Matra Me Paaya Jata Hai. Yah Vitamin Garbhavastha Me Bache Ke Sharir Aur Nason Ko Vikas Karta Hai. Isaki Kami Se Ridh Ki Hadidyon Ke Rog Aur Mastishak Ke Vibhinn Rog Utpann Ho Jate Hain.

Vitamin `C` (Skarbik Aml)-

Vitamin `C` (Skarbik Aml) Khattae Phalon, Amla, Rasbhari, Hari Sabji, Aloo Tatha Tamatar Aadi Me Adhik Matra Me Paaya Jata Hai. Yah Vitamin Sharir Ko Rogon Se Ldane Ki Kshamata Pradan Karta Hai. Yah Lauh Padarthon Ko Sharir Me Shoshait Karta Hai Tatha Acche Oval Ki Sthapana Karta Hai.

Vitamin `D`-

Vitamin D Mchhali, Jigar, Mchhali Ka Oil, Doodh, Ande Aadi Me Adhik Matra Me Paaya Jata Hai. Yah Vitamin Sharir Me Swasth Kanon Ka Nirman Karta Hai.

Vitamin `E`-

Vitamin E Gehun, Chana, Hari Sabjiyon, Mchhali Ka Oil Tatha Dalon Aadi Me Adhik Matra Me Paaya Jata Hai. Yah Vitamin Sharir Ki Karyakshamata Ko Bdhaata Hai.

Vitamin `K`-

Vitamin `K` Pattedar Sabjiyon Me Adhik Matra Me Paaya Jata Hai. Yah Vitamin Sharir Me Chota Ke Karan Khaun Nikalte Samay Khaun Ko Jama Deta Hai Jisse Adhik Matra Me Khaun Nahin Bahta Hai.

Garbhavastha Me Shugaryukt Stri Ka Bhojan-

•Garbhavastha Me Shugaryukt Stri Ko Thoda-Thoda 7 Bar Bhojan Karna Chahiey.

•Striyon Ko Subah 6 Baje Lagbahg Bina Cheeni Ki Chay Aur Do Biskuta Khane Chahiey.

•Stri Ko 7 Se 8 Baje Ke Bich Ek Cup Chay Pini Chahiey. Doodh Bina Cheeni Ke Pina Chahiey. Besanki Missi Roti Ya Do Taosta Thode Se Makkhan Ke Sath Khane Chahiey. Iske Alava Thodi Si Sabji, Ande Tatha Ankurit Dal Ka Seven Karna

Chahiey.

•Din Me Lagbahg 11 Baje Ek Mausam Ka Phal, Santara, Amarud Aur Kheere Ka Seven Karna Chahiey.

•Dopahr Me 12-1 Baje Ke Lagbahg Chaval, Do Chapati, Ek Cup Dal, Hari Sabji, Karela, Pyaj, Gajar, Tamatar (Aloo Nahin Hona Chahiey), Salad Chikan, Mchhali Aur Dahi Ka Seven Mahilaen Kar Sakti Hain.

•Sham Ko 6 Baje Ke Aas-Pass Ek Cup Chay Ya Doodh Bina Cheeni Milae Hue Pina Chahiey.

•Ratri Ko 8 Baje Tin Chapati, Ek Cup Dal, Hari Sabji, Mchhali Ya Chikan Ka Seven Karna Chahiey.

•Garbhavastha Me Shugaryukt Stri Ko Sote Samay Lagbahg 10 Baje Bina Cheeni Ka Doodh Do Biskuta Ke Sath Ya Keval Mchhali Ka Seven Karna Chahiey.

Garbhavastha Me Shugarhin Stri Ka Bhojan-

•Garbhavastha Me Shugarhin Stri Ko Subah Jagane Ke Bad Ek Cup Chay Do-Char Biskuta Ke Sath Pini Chahiey.

•Subah 7-8 Baje Taosta Makkhan Sahit, Andaa, Ubali Hui Sabjiya Ya Kheera, Ek Cup Ankurit Dal, Ek Glass Doodh Aur Ek Phal Ka Seven Karna Chahiey.

•Dopahr Ka Bhojan 11 Baje Lena Chahiey. Is Samay Bhojan Me Chaval Ya 4 Chapati, Ek Cup Dal, Sabjiya, Dahi, Rasedar Sabji Ya Mchhali Lena Chahiey.

•4 Se 5 Baje Ke Bich Me Ek Cup Chay Do Biskuta Ke Sath Mausam Ka Ek Phal (Amarud, Papita, Kela, Seb, Santara, Mausami) Ka Seven Karna Chahiey.

•Sham Ka Bhojan 7 Se 8 Baje Ke Bich, Chaval 3 Cup, 4-5 Chapati, Ek Cup Dal, Hari Sabjiya, Chikan Ya Mchhali Ka Seven Karna Chahiey.

•Sote Samay 200 Se 250 Gram Ki Matra Me Mithaa Doodh Pina Chahiey.

Dosto Kisi bhi Parkar ki problem ho ro Comment De

Search This Blog

Gharelu Nuskhe Hindi