Pregnancy Diet Tips in Hindi – Kaisa ho Garbhavastha me Maa ka Aahar

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Pregnancy nayi mother ke liye ek bahut hi sundar ehsaas hota hai kyonki is dauran wo ek nayi zindgi ka srajan (nirman) kar rahi hoti hai. Ye kewal maa ke liye ek sukhad aur khushi ka ehsaas nahi hota balki ye hamari poori family ke liye ek achi khush khabri hoti hai. Isi liye har koi garbhavasta ke dauran badh chad kar apni expert rai aapko deta hai ki ye khao aur ye na khao, kaise chalo, kaise sleep karo ….ye list kafi lambi hoti hai. To hum yaha pregnancy ki sahi diet ke bare me janege kyonki sahi diet se hi aapke bache ko sahi poshan milega jiske falsavroop uska development (vikas) sahi  tarah se hoga. Isse aapka bacha gol matol yani healthy paida hoga.

pregnancy me kya khaye

Is lekh me hum pregnancy diet tips, aur kuch diet plan aur diet charts ke bare mein hindi language me bataenge taki hamari Indian behno ko koi pareshani na ho. Yaha hamane kadi mehnat karke aapke liye sahi diet tips aur diet plans batayein hein iske alawa hum aage ke articles me aapko week by week aur month by month pregnancy diet ke bare me bhi jaankari denge. Lekin abhi aapko ye jaan na hai ki garbhavastha me maa ka aahar kaisa hona chahiye aur use konse nutrients adhik matra me khane chahiye.

Pregnancy Diet in Hindi | Ahar sambandhi tips | Kaise ho Nayi Pregnant maa ka food

Sabse pehle question ye uthta hai ki hame kitna khana chahiye? Dekhiye pregnancy me vajan  badhna ek aam baat hai aur yahi garbh me pal rahe bache ke weight ke badhne ka ek sanket hota hai. Isliye ye natural hai ki aap jo kha rahe hein usse jayada aapko khana hoga. Iska ye matlab nahi hai ki aap khana double kar dein. Khas kar pehle trimester yani pehle 3 months me aapko apni normal diet hi rakhne hai lekin is dauran aapko jinta ho sake healthy aur high quality food hi khana hai.

Lekin 2 aur 3 trimester me aapke baby ki need badh jati hai aur isliye aapko thodi adhik matra me calories graham karni hoti hein.

2nd trimester yani 3rd month to month 6th (week 13 to 28) aapko  340 calories jayada khani hongi.

3rd trimester yani 6th month to month 9th (week 29 to 40) aapko  450 calories jayada khani hongi.

Pregnancy ke dauran aapke body ki absorption power badh jati hai isliye aapko dheyan se apne khane ke liye ache food select karne honge. Pregnancy me limit se jayada khana utna hi kharab mana jata hai jinta ki kuch na khana. Jayada khane se aapko diabetes hone ka khatra rehta hai saath hi iske karan bache ki future me obesity yani motape ka shikar hone ke chances jayada rehte hein.

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Itna hi nahi jayada khane se aapki blood sugar badhta hai jiske karan garbpaat (miscarriage) ki problem bhi ho sajti hai saath hi high blood sugar se aapke baby me heart problems hone ka bhi khatra rehta hai. Isliye behtar yahi hoga ki aap apne doctor ki salah se apne diet plan me jaroori foods include kavaein. Neeche kuch nutrients diye gaye hein jinka pregnancy diet me hona bahut hi jaroori mana jata hai.

Protein is Essential

Protein pregnancy diet me ek bahut hi jaroori poshak tatv mana jata hai kyonki ye na kewal aapki muscles ke nirman aur unhe strong banane ke liye jaroori hota hai balki ye aapke hone wale baby ke tissues aur organs ke nirman ke liye bhi avshayak (essential) hota hai.

Garbhavastha ke dauran aapke shareer ki protein ki demand 25 grams badh jati hai. Lekin yadi aapke garb me judwa bache hein to 50 grams per day extra lene honge aur isi parkar tidwa bacho ke liye aapko 75 grams protein apni diet me extra add karna hoga.

Is poshak tatwa ki kami aapke liye samasaya paida kar sakti hai jaise yadi aap protein kam ka rahi hein ya bilkul nahi kha rahi to us case me aapki muscles ka protein aapke baby dwara use kar liya jayega jiske karan aapko weakness aur thakavat jaise lakshno ka samna karna pad sakta hai. Iske alawa baby ki growth na hona ya sahi parkar se vikas na hona bhi kam protein khane ke lakshan hein.

In symptoms se bachne ke liye protein yukt foods jaise tofu, egg, meat, fish, dahi, doodh, beans, daalein, nuts aadi ka bharpoor sevan karna jaroori hai.

Yadi aap vegetarian hein  to aap apni protein ki deman ko protinex jaisa supplement lekar poora kar sakti hein. Lekin supplement use karne se pehle apne doctor ki salah lena na bhoolein.

Carbohydrates aur Fiber  Khaiye

Carbohydrates khane se aapko calories milti hein jo ki aapki body me energy ke liye bahut jaroori hoti hein. Garbavastha ke karan aapki body ki energy ki demand badh jati hai jise poora karne ke liye aapko high carb foods khana kafi jaroori hota hai. Lekin aapko maida, aur baked items nahi khane balki whole grains, daal, starchy vegetables jaise aaloo, fruits , dahi, doodh jaise healthy good options se apne body ki carbs need ko poora karna hai.

Fiber pregnancy me kafi jaroori hota hai kyonki ye na kewal aapki bhook ko kam karke aapke blood sugar level ko control me rakhta hai balki aapki pet me kabj hone ke chances ko bhi kam karta hai. pregnancy me kabj ek aam samsaya hoti hai jo ki fiber yukt foods ka kar aap door kar sakti hein. Rice, whole grain, wheat bread, hari patte daar sabjiyan, kache fal, beans, cereals aadi kuch fiber ke ache strot hein.

Fats ko na Bhoolein

Yaha hum bure nahi balki ache fats ki baat kar rahe hein jo ki aapke garb me pal rahe bache ke eyes aur brain ke vikas ke liye bahut jaroori mane jate hein. Ye ache fats aapke hormones ko balance me rakhte hein aur aapki body me vitamin A, D, E aur K jaise jaroori vitamins ke absorption ko badhate hein.

Omega-3 fats, jinme se DHA yani docosahexaenoic acid mukhya roop se baby ke brain ke vikas ke liye acha mana jata hai. Ye DHA premature birth yani samay se pehle dilvery hone ko rokte hein. Aapki body mein kuch matra me DHA, ALA ke dwara bana liya jata hai. Isliye experts aapko 1.4 gram ALA yani alha linolenic acid khane ki salah dete hein.

Aap ye ALA 1.5 tablespoon akhrot ka tel ya alsi ke beej ka powder ya fir 1 tablespoon chia seeds ya 7 aadhi akhrot ki giri ka kar paa sakte hein.

Yadi aap non-vegetarian hein to aap fish 150 gram fish khakar DHA prapt kar sakti hein aur yadi vegetarian hein to aap DHA ke supplements use kar sakti hei. Lekin apne doctor se pooch kar.

Iron aur Vitamin B12 hein Imporatant

Jab aap garbhvati hoti hein tab aapko iron khane ki salah di jati hai wo siliye kyonki iron aapki body ke har cells tak oxygen pahuchane ka karya karta hai. Saath hi ye aapke badhte baby ko bhi jaroori oxygen provide karvata hai.

Isi parkar vitamin B12 red blood cells kar nirman karne me aur aapke bache ke nervous system ke vikas ke liye jaroori hota hai.

In dono poshak tatvo ka abhav hone se aapko infection, birth defects, premature baby aur baby ka janam ke baad vajan kafi kam hona jaisi problems ka samna karna pad sakta hai.

Pregnancy me aapka blood badhjata hai isliye aapke shareer mein iron ki demand 18 se 27 mg jayada ho jati hai aur isi parka vitamin B12 ki demand 2.4 se 2.6 microgram prati din se badh jati hai.

Maans, machli, eggs me ye dono achi matra me paye jate hein. Inke alawa iron yukt foods jaise daal, nuts, dry fruits, spinach (palak), beet, matar aadi me bharpoor hota hai. Dhanyan rakhiye iron ke avdhoshan ko badhane ke liye aapko vitamin C yukt foods kjaise santra, mausambi, berries, pineapple aadi khane honge.

Vegetarian logo ke liye vitamin B12 ke strot bahut hi simit hein isliye apne doctor ki salah se koi acha supplement aap lekar is vitamin ko prapt kar sakti hein.

Folate ya folic acid

Folic acid ek vitamin hota hai jo ki garbhkaal ke dauran kayi karya karta hai jaise oxygen ko cells tak lejana, RBC  ka nirman, DNA ka nirman, koshikao ki growth (cell growth) karna, tantrika tantra (nervous system) ka vikas aadi. Iske kami se aapko anemia ho sakta hai aur aapke hone wale bache me birth defects.Pregnant woman me garbhkaal ke dauran is vitamin ki maang 0.4 se 0.6 mg per day tak badh jati hai jise aap aal, dark green leafy sabjiya, wheat germ aadi kha kar poora kar sakti hein.

Aksar doctor aapko pregnancy ke dauran iron aur folic acid ki tablet ya capsule likta hai. Isliye us supplement ka use aapko avashaya karna chahiye.

Choline Bhi Lijiye

Choline bhi ek bahut important poshak tatva hai jo ki brain ke vikas aur baby ke doosre body parts ke developments ke liye jaroori hota hai. Iski deficiency ke karan bache ke brain aur doosre organs ka vikas theek se nahi ho pata. Egg, moongfali, dairy products iske ache sources mane jate hein.

Calcium aur Vitamin D

Jaisa ki hum sabhi jante hein ke ye dono nutrients bones aur teeth ke liye kitne jaroori mane jate hein. Saath hi calcium blood clotting, nerves aur muscles ke functions ke liye bhi bahut avshayak mana jata hai. Isi parka vitamin D cancer, diabeters aur dimag ki bimariyon ko door rakhne ke liye jaroori hai.

Aapko 1000mg calcium aur 15 mcg vitamin D rojana lena hai. Dairy products, doodh, dahi, hare pattedaar sabjiyan, tofu, daal aadi kuch ache calcium ke source hein. vitamin D ko aap sun me kuch der bethkar ya fir supplements ke through prapt kar sakti hein.

To behno aapko oopar diye hue nutrients apni prignancy diet plan ya pregnancy food menu me shamil karne hein.

Pregnancy Diet me kya khayein jinse aapko oopar diye gaye sabhi poshak tatva (nutrients) mile??

Yadi aapko oopar diye hue sabhi pregnancy nutrients chahiye to aapko neeche diye gaye foods ka bharpoor sevan karna hoga.

Khoob fruits aur vegetables khayein.

Palak, beans aur gehu ka kare khoob paryog.

Meat, fish aur eggs ka kare rojana sevan.

Dairy products jaise paneer, dahi, doodh aadi bhi hein bahut jaroori.

Salmon, alsi ke beej, akshrot, badam, soya nuts bhi bharoor kahyein.

In sabhi food items se aapko jaroori poshak tatva prapt o jeynge. Inke alawa aapko aapka doctor job hi supplement deta hai use lena kabhi na bhoolein.

Prgnancy Diet Tips | Garbhavastha me kya nahi khana chahiye? | Foods to avoids during pregnancy in Hindi

  • Soft cheeses, deli meats and unpasteurized dairy products aur juices aadi se parhej kare kyonki inme hanikarak bacteria hota hai jo ki aapke baby ko nuksaan pahuncha sakta hai.
  • Kacha maans, machli aadi kabhi na khayein kyonki inme ek khatarnaak bacteria aur parasites ho sakte hein jo ki hone wale baby ko blindness, mental retardation aur garbpaat jaise problems paida kar sakte hein.
  • Kache ande aur ankurit foods se bhi rahe door. Kyonki ye padarth miscarriage karva sakte hein.
  • Fal aur sabjiyon ko achi tarah se dho kar aur boil karke hi itemaal karein.
  • Organ meat jaise liver aur cod liver me bahut adhik matra mein retinol hota hai jo ki aapke bache ko liver damage, birth defects jaise nuksan de sakta hai.
  • Caffeine yukt cheezein jaise chai, coffee aadi cheezon ko low ya no bolna hi sahi hai.
  • Smoking, alcohol, junk food, fast foods aadi ko pregnancy me kabhi use na karein.
  • Herbal teas ka upyog bhi apni doctor ki salah ke anusaar karein.

Pregnancy diet kaise Khani chahiye?

Gabhavastha ke dauran aapko 2 ya 3 bade bhojan karne se bachna chahiye aur din mein 5-6 baar mini meals khane chahiye.  Aisa karne se aapka digestion acha, aur blood sugar level control me rahega.

Pregnancy me Kya peena Acha Hota hai?

Jaisa ki aap jante hein ki “jal hi jeevan hai” isliye garbhavastha ke dauran khud ko hydrated rakhne ke liye aapko bharpoor pani peena chahiye. Aapko apne aur apne hone wale baby ko achi tarah se hydrated rakhne ke liye rojana 2.5 liter pani peena chahiye. Iske alawa aap healthy fluids jaise nariyal pani, nimbu pani aur fruits and vegetables juices pee kar aapni body me pani ki kami ko poora kar sakte ho.

Aapko garbhavastha me koi pahad nahi chahdna isliye sabhi tension chod kar ek achi diet plan banaiye . Kyonki sahi diet hi aapki healthy aur happy pregnancy ke liye important mani jati hai. Aap sahi pregnancy diet plan chart apne dietician ki help lekar banva sakte hein. Neeche humne kuch Indian sample pregnancy diet plans aur charts aapki aasani ke liye diye hein jinhe padkar aapko ye andaza ho jayega ki aapko kis tarah se khana hai.

Pregnancy Diet chart in Hindi | Diet Plan | Food Menu

Dekhiye bharat ek bahut bada desh hai jisme kayi dharmo ko ke log rehte hein. saath hi state aur religion ke anusaar hamare khane me bhi kafi difference hota hai. Isliye sabke liye ek hi diet chart ho ye possible nahi hai kyonki kuch log non veg. khate hein kuch nahi. Kuch log rice khate hein to doosre roti. Isliye hum aapko ek outline de sakte hein taki aapko ek andaza mil sake. Nutrition Society of India ke anusar yadi aapa weight 50 ke aas paas hai aur aap koi kaam kaaj nahi kar rahe to aapke neeche diya gya pregnancy diet chart follow karra hoga.

100 grams Rice, grains, cereals aapko din me 3 baar khane hein yani total 300 grams.

30 grams pulses aapko din me 2 baar khane hein yani total 60 grams.

250 ml milk subhe aur shaam ko peena hoga yani total hua 500 ml/day. Aap dhai bhi khayein to aura cha hoga.

100 se 150 grams Hare patte daar vegetable, kand-mool, aur doosre vegetables din me 4 times khane hai yani total 400 grams sabjiyan aapko khani hongi.

200 grams fruits khane hein.

Healthy oil 30ml khana banane me use karna hai.

Note: yadi aap non vegetarian hein to oopar diye gaye menu ke saath aap 30 grams meat, fish, eggs, chicken aadi kha sakte hein.

Kul milkar yadi aap working woman nahi hein to aapka calorie intake laghbhag  2200 calories hona chahiye.

Kuch Questions ?

kya pregnancy me papaya khana chahiye?

Indian nutrition society ke anusaar kacche papite me chymopapaine paya jata hai jo ki abortion ya early labour karva sakta hai. Isliye kache papita se door rehna chahiye. Lekin achi tarah se paka hua laal/orange papita safe mana jata hai. aur use thodi matra me khane se aapko achi matra me vitamin A milta hai jo ki aapke baby ke liye faidemand hota hai.

Kya Garbhavastha me garam (spicy foods) khana Chahiye?

Kaha jata hai ki garam khane se garbpaat yani abortion hota hai. Dekhiye agar aap limit me khate hein to sab theek hai aur limit se jayada to har cheez nuksaan karti hai khaskar unhe jo pregnancy me acidity jehl rahe hote hein. Garbhavastha me heartburn ek aam lakshan hein isliye spicy foods na ke barabar khana hi sahi hoga.

Garbhavastha me Kesar kab aur kaise khana chahiye?

Kesar aam taur par garbh kaal ke 2 trimester me lena theek hai. Iski ke chutki aap doodh me ghol kar pee sakti hein.  Bharat me aisa mana jata hai ki iske sevan se hone wala bacha gora paida hoga. Iske alawa kesar ke pregnancy me bahut faide hein jaise

  • Ye mood acha rakhta hai aur mood swings rokta hai.
  • Ye blood pressure control me rakhta hai.
  • Hajma yani digestion badhiya rakhne ne help karta hai.
  • Bache ka hilna dulna theek karta hai.
  • Liver aur kidney ko bal pardaan karta hai.

Kya Pregnancy me Nariyal pani (coconut water) Peena theek Hoga?

Ji haan, coconut water aapke aur aapke pet me pal rahe bache dono ke liye ek healthy drink mana jata hai. Nariyal pani peene se aapko jaruri electrolytes ke alawa potassium, calcium, manganese, vitamin C  jaise poshak tatv milte hein jo ki aapke liye garbhavastha me bahut jaroori hote hein. Potassium aapke lood pressure aur heart ko healthy rakhta hai. uski parkar calcium aapke bache ki bones ke liye acha hota hai. Ye aapki aur aapke baby ki immunity bhi badhata hai aur sabse jaroori ye aapko hydrated rakhta hai. Sahi hydration hona garbkaal me bahut jaroori hota hai.

Inke alawa yadi aapke man me koi question uth raha hai to humse poochiye.

To upcoming mothers, ye the kuch pregnancy diet tips in hindi yani garbhavastha me aahar sambandhi jaankari. Ab aapko ye yaad rakhna hai ki aapko samay samay par apne doctor se milkar apni jaanch karvani hai. Saath hi aapko din uar raat me paryaapt rest lene hai taaki aap aur aapka baby dono healthy aur fit rahein.

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