गर्भावस्था में संतुलित भोजन - Garbhavti Stri Kya Khaye -Balanced Diet in Pregnancy period

गर्भावस्था में संतुलित भोजन - Garbhavti Stri Kya Khaye -Balanced Diet in Pregnancy period

Parichay-

          Kisi Bhi Bache Ka Janm Lete Samay Vajan Lagbahg 3.5 Kilogram Hota Hai. Jis Samay Baccha Maa Ke Garbh Me Hota Hai To Vah Apni Maa Ke Rakt Se Lagbahg 500 Gram Protein, 14 Gram Fasforas, 24 Gram Calcium Aur 4 Gram Lauh Tadv Grahn Karta Hai. In Sare Tadvon Se Milkar Bache Ka Vikas Hota Hai. Islea Yah Jaruri Hai Ki Garbhavti Stri Ke Sharir Me Ye Sabhi Tadv, Un Dusre Tadvon Se Hatkar Hai Jo Uske Apne Sharir Ko Swasth Banae Rkhane Ke Lea Jaruri Hai. Koi Bhi Stri Apne Garbh Me Pal Rahe Bache Ki Jaruraton Ko Pura Unhi Dashaon Me Kar Sakti Hai Jab Vah Khud Puri Tarh Se Swasth Ho Aur Uske Sharir Me Garbh Me Pal Rahe Bache Ke Poshan Ke Lea Jaruri Sare Tadv Maujud Ho.

          Ek Bar Garbh Thahr Jane Ke Bad Garbhavti Stri Ke Lea Apne Svasthy Ki Or Dhyan Dena Bahut Jaruri Hai Kyonki Garbh Me Bache Ka Vikas Lagatar Chalta Rahta Hai. Bache Ko Garbh Me Everyday Jaruri Tadvon Ki Jarurat Hoti Hai. Garbh Me Bhrun Ka Vikas Garbhavastha Ke Aakhairi 3 Mahino Me Hota Hai (Sataven, Aathaven Aur Nauven Mahine). Garbh Thahrane Ka Naunva Mahina Pura Hote-Hote Garbh Me Pal Raha Bhrun Puri Tarh Se Bache Ke Rup Me Bdal Chuka Hota Hai. In Dino Bhrun Ka Vajan Jitana Hota Hai Uska Chauthai Bhag Vah Maa Ke Rakt Se Grahn Karta Hai. Islea In Dino Me Garbhavti Stri Ke Bhojan Me Nutritious Tadv Bharpur Matra Me Hone Chahiey. Doodh, Panir, Ghe Aur Phal Aadi Aese Nutritious Padarth Hai Jinka Seven Karna Garbhavti Stri Ke Lea Bahut Labhkari Rahta Hai. In Padarthon Ke Alava Hari Sabjiya Aur Dalen Bhi Garbhavti Stri Ko Nutritiousta Deti Hai.

          Humare Desh Me Aaj Bhi Bahut Si Striyan Aesi Hai Ki Jinako Garbhavastha Ke Dauran Unhe Nutritious Bhojan To Kya Peta Bharkar Bhojan Bhi Nahin Mil Paata. 

Samanyatः Jo Stri Snyukt Family Me Rahti Hai Vah Apne Ghar Ke Sabhi Sadiyon Ka Bhojan Karane Ke Bad Ant Me Jo Bchata Hai Usi Bhojan Ko Khane Me Vah Apna Saubhagya Smajhti Hai. Lekin Vah Bhojan Uske Aur Uske Garbh Me Pal Rahe Bache Ke Lea Paryapt Nahin Hota. Islea Yah Jaruri Hai Ki Agar Garbhavti Stri Ghar Ke Sadiyon Ke Sath Bhojan N Karke Ant Me Karti Hai To Tab Bhi Bhojan Utana Hona Chahiey Jisse Ki Uska Peta Bhar Jae. Kyonki Agar Stri Ko Peta Bharkar Bhojan Nahin Milega To Usaki Hone Vale Santan Bhi Kamjor Hi Paida Hogi.

          Yahan Baat Yah Bhi Aati Hai Ki Bharpeta Bhojan Sirf Stri Ke Garbh Me Pal Rahe Bache Ke Lea Hi Jaruri Nahin Hai Balki Uske Apne Acche Svasthy Ke Lea Jaruri Hai. Aksar Hota Ye Hai Ki Garbh Thahrane Ke Bad Jyadatar Striyon Ko Ultaiyan Hone Lgati Hai. Vah Jo Bhi Kuch Khati Hai Vah Sab Kuch Ulti Ke Rup Me Bahar Nikal Jata Hai. Isi Dar Ke Mare Vah Kuch Khane Se Bhi Parhej Karti Hai Use Lgata Hai Ki Ve Jo Kuch Bhi Khaeggi Ve Sab Kuch Ulti Ke Rup Me Bahar Nikal Jaegga.

          Kisi Bhi Stri Ko Garbh Thahrane Ke 3 Mahine Tak Uske Garbh Me Pal Rahe Bache Ke Vikas Ke Lea Khas Kism Ke Nutritious Bhojan Ki Jarurat Nahin Padti Auऱ Maa Ke Samany Bhojan Dwara Hi Uska Poshan Hota Rahta Hai. Aesa Islea Hota Hai Kyonki Is Samay Tak Baccha Garbh Me Ek Bhrun Ke Rup Me Hi Pal Raha Hota Hai.

Garbhavti Stri Ke Bhojan Me Jaruri Tadv-

Calcium

                                           300 Gram

Protein

                                        33 Gram

Kailori

                                                   105 Gram

Vitamin ’E’

                                                   750 Micro Gram

Vitamin ’Bi’

                                                    50 Gram

Vitamin ’Si’

                                                      121 Gram

Vitamin ’D’

                                                        200 Gram

Dalen

                                                     110 Gram

Sabjiya

                                                       85 Gram

Phal

                                                          35 Gram

Cheeni

                                                        36 Gram

Ghe-Makkhan

                                                       30 Gram

Genhun-Chaval

                                             150 Se 200 Gram

Mewe

                                                  35 Gram

Lauh (Aayarn)

                                                        40 Miligram

Doodh Aur Doodh Se Bane Padarth

                                                                    500 Miligram

          Agar Garbhavti Stri Ko Upar Batai Gai Talika Ke Aadhar Par Bhojan N Diya Jae To Baccha Maa Ke Sharir Se Hi Apna Poshan Karna Shuru Kar Deta Hai Jisake Karan Maa Ke Sharir Me Khaun Ki Kami Hone Lgati Hai. Aesi Stri Bache Ko Janm Dene Ke Bad Aksar Prasuti Jvar Aur Enimiya (Khaun Ki Kami) Rog Se Grast Ho Jati Hai. Iske Sath Hi Bache Ke Svasthy Par Bhi Bura Asar Padta Hai. Agar Stri Ko Garbhavastha Ke Dauran Jyada Mnhage Nutritious Padarth Dena Munakin N Ho To Use Doodh, Hari Sabjiya, Mausam Ke Anusar Ke Taja Phal, Ankurit Dalen Aadi To Aasani Se Die Hi Ja Sakte Hain.

          Kisi Bhi Stri Ka Garbhavti Hona Utana Mayane Nahin Rkhata Jitana Ki Garbhavti Hone Ke Bad Usaki Dekhabhal Karna Aur Uske Lea Uchit Bhojan Aadi Ki Vyavstha Karna. Kyonki Jis Stri Ki Garbhkal Me Acchi Tarh Dekhabhal Ki Jati Hai Vahi Ek Acche Aur Swasth Bache Ko Janm Deti Hai.

          Ek Samany Stri Ki Upeksha Garbhavti Stri Ko Lagbahg 25 Pratishat Jyada Kailori Ki Jarurat Hoti Hai. Lekin Bahut Si Striyan Garbhadharan Karne Ke Bad Kam Karna Kam Kar Deti Hai Isi Vjah Se Unake Lea Jaruri Kailori Unhe Bhojan Se Hi Prapt Ho Jati Hai. Stri Ko Agar Vitamin Ki Jarurat Hai To Use Hari Sabjiya, Tamatar, Gajar, Shaljam, Bandgobhi Aadi Di Ja Sakti Hai. Calcium Aur Fasforas Ki Kami Ko Dur Karne Ke Lea Doodh Dena Accha Rahta Hai. 1-2 Gram Calcium Aur Fasforas Prapt Karne Ke Lea Lagbahg 1250 Mililiter Doodh Stri Ke Lea Jaruri Hai. Vaise Ye Chijen Mtar, Bhind, Hari Pattedar Sabjiyon, Sem, Akhroat, Badam Aadi Me Bhi Mil Jati Hai. Garbhavastha Me Agar Stri Ke Bhojan Me Khanij Padarthon Ki Kami Rah Jati Hai To Bache Ki Ridh Ki Hadd Aur Hath-Pairon Ki Haddiय़on Me Taedhapan Aa Jata Hai, Danton Ke Rog Ho Jate Hain, Maa Aur Bache Ki Haddiyan Mulayam Pad Jati Hai Aur Bache Ko Sukha Rog (Riketas) Hone Ki Snbhaonea Rahti Hai. Islea Garbhavti Stri Ke Lea Khanij Padarth Yukt Bhojan Karna Bhi Jaruri Hai.

Khaun/Rakt Ki Kami-

          Har Stri Ka Har Mahine Masikadhrm Aane Ke Dauran Kafi Khaun Nikal Jata Hai Jisake Karan Uske Sharir Me Lauh Tadv Ki Bhi Kami Ho Jati Hai. Phir Jab Stri Garbhavti Hoti Hai To Bache Ke Vikas Me Uska Kafi Khaun Bekar Ho Jata Hai Jisake Karan Uske Sharir Me Khaun Ki Kami Aur Jyada Ho Jati Hai. Islea Garbhavti Stri Ke Lea Aese Padarthon Ka Seven Karna Jaruri Hai Jo Uske Sharir Me Khaun Ki Matra Ko Badha Sake. Agar Garbhavti Stri Ke Sharir Me Khaun Ki Matra Sahi Hogi To Garbh Me Pal Rahe Bache Ka Vikas Bhi Sahi Tarh Se Chalta Rahega.

Vitamin Ki Kami-

          Vitamin ’E’ Sharir Me Rogon Se Ladne Ka Kam Karta Hai. Rakt Se Snbndhi Vikaron Aur Dusre Rogon Se Yah Sharir Ko Bachhata Hai. Isi Tarh Se Vitamin ’Bi’ Skin Rogon Se Sharir Ko Suraksha Pradan Karta Hai Aur Snayuon Ko Mjabut Banata Hai. Har Manushay Ke Sharir Me Sabse Khas Ang Hrday Hota Hai Islea Iska Rogon Se Mukt Rahna Bahut Jaruri Hai Taki Isaki Gati Samany Aur Svabhavik Bani Rahen. Iske Lea Sharir Me Vitamin ’Si’ Bharpur Matra Me Hona Chahiey. Isse Sirf Maa Ka Hi Nahin Balki Bache Ka Hrday Bhi Mjabut Bnata Hai. Jin Striyon Ka Kai Bar Garbhapat Ho Jata Hai Unhe Niyamit Rup Me Vitamin ’I’ Ka Seven Karna Chahiey. Vitamin ’I’ Un Striyon Ke Lea Bhi Accha Rahta Hai Jo Maa Banne Me Saksham Nahin Hoti Hai. Agar Kisi Stri Ko Aesa Lgata Hai Ki Vah Maa Nahin Ban Sakti Hai To Use Everyday Aese Bhojan Ka Seven Karna Chahiey Jisme Ki Vitamin ’I’ Bharpur Matra Me Ho.

          Yahan Ye Baat To Sabhi Log Acchi Tarh Se Smajh Gaye Honge Ki Garbhkal Ke Dauran Stri Ko Nutritious Aur Accha Bhojan Lena Chahiey Lekin Iske Sath Ek Baat Batana Aur Bhi Jaruri Hai Ki Stri Bhojan Ko Pachhane Ke Lea Sahi Tarh Ke Aur Aasan Vyayamon Ko Bhi Karen. Aamataur Par Garbhavti Striyon Ko Bhojan Me Jitani Kailori Di Jati Hai. Us Anupaat Me Vah Vyayam To Kya Sharirik Mehnat Bhi Nahin Karti. Isse Unake Svasthy Par Bura Asar Padta Hai. Sharir Me Charbi (Feta) Badhne Lgati Hai Jisake Karan Sharir Ki Maasapeshiyan Bhari Aur Vikrt Ho Jati Hai. Sharir Ke Dusre Ang Jaise Hrday, Fephade, Aankhen, Mastishak, Face Aadi Me Tarh-Tarh Ke Vikar Paida Ho Jate Hain. Stri Ki Janghen, Pindaliyan, Nitnb, Kamr, Peta Aur Banhen Aadi Bhari Aur Motae Se Njar Aate Hain. Sharir Me Charbi Badh Jane Se Garbhavti Stri Ko Sans Lene Me Pareshani Hone Lgati Hai Jiska Asar Garbh Me Pal Rahe Bache Ke Upar Bhi Padta Hai. Kisi-Kisi Mamalen Me Jab Maa Der Tak Sans Nahin Le Paati To Bache Ki Sans Bhi Ruk Si Jati Hai. 

Jankari-

     Agar Stri Chahati Hai Ki Garbhavastha Ke Dauran Uske Sharirik Ang Sahi Tarh Se Kam Karte Rahen, Uske Sharir Par Falatu Charbi N Chadhe To Iske Lea Use Aalas Ko Chhodkar Ghar Ke Chhotae-Motae Kamon Ko Karte Rahna Chahiey. Garbhavti Stri Ko Everyday Subah Aur Sham Ko Sair Ke Lea Jana Chahiey Aur Halke-Fullke Vyayam Aadi Karne Chahiey.