Haar aurat jab pregnant hoti hai toh wo yahi chahti hai ki uska hone wala bachcha swasth ho. Iske liye har garbhvati mahila ko paryapt matra me poshtik ahaar ka sevan bahut hi jyada jaruri hota hai, kyuki garbhvati mahila ke khan-paan ka asar uske garbh me pal rahe bachche par bhi padta hai.

Pet me pal rahe bachche ka vikas uski maa ke ahaar par nirbhar karta hai. Garbhvati mahila ko aisa ahaar lena chahiye jisse garvasth shishu ki jarurato ki purti ho sake.

Samaanya mahila ki apeksha pregnant mahila ko pratidin 300 calorie jyada leni chahiye.
Samaanya mahila ko jahan pratidin 2100 calorie ka ahaar lena chahiye, wohi garbhvati mahila ko 2400 calorie ka ahaar lena chahiye.
Sath hi kayi prakaar ke minerals aur vitamins bhi apne ahaar me shamil karna chahiye.

Toh aaiye aaj hum aapko apne is article me batayenge ki garbhvati mahila ko apne ahaar me kya kya shamil karna chahiye jisse wo aur uska bachha swasth rahe.

Pregnancy Diet in Hindi – Pregnancy Food Chart Mai In Baato ka Rahke Dhyaan

1) Pani khoob piye:

Saamanya mahila ho ya garbhvati mahila, pani hamare shareer ke liye bahut hi mahatvapurna hai. Garbhavati mahila ko partidin kam se kam 3 litre (10-12 glass) pani pina chahiye, jisse uske shreer ki badti huyi jaruraton ki purti ho sake. Garmi ke samay me samanya roop se aapko pani ki matra me vridhdhi kar deni chahiye.

Iska matlab yeh hua ki agar samaanya mousam me aap 10-12 glass pani peeti hain toh garmi ke samay me 12-14 glass pani pina chahiye. Hamesha is baat ka dhyan jaroor rakhe ki aap saaf pani hi pi rahe hain kyuki ganda pani pine se aapka swasth bhi kharab ho sakta hai. Agar ho sake toh bahar jate samay apne ghar se hi saaf pani lekar chale aur agar ye nahi kar sakti hai toh aap bahar se pack bottle ka hi pani piye.

2) Iodine ki paryapt matra:

Iodine shishu ke vikas ke liye atyant jaruri hota hai. Iodine ki kami se bachche me mansik rog bhi utpanna ho jate hain. Kayi baar toh dekha jata hai ki iodine ki kami se garbh paat ki samasya bhi ho jati hai, isliye garbhvati mahila ko paryapt iodine ki matra leni chahiye. Garbhvati mahila ko pratidin 200-220 micro gram iodine ki jarurat hoti hai.

3) Protein bhi hai jaruri:

Protein ke dwara hi garbhvati mahila ke garbhashay, stano ka vikas aur garbh ka vikas hota hai. Is prakaar protein garbhvati mahila ke liye bahut mahatvapurna tatva hai. Garbhavati mahila ko ahaar me pratidin 60-70 gram proteins lena chahiye. Last 6 mahino me garbhvati mahila ko 1 kilogram protein lena chahiye. Doodh (milk) aur usse bani cheeze, paneer, kaaju (cashew), badaam (almonds), machli (fish), ande (eggs) etc ke dwara aapko protein mil sakta hai.

4) Vitamins:

Garbhvati mahila ko vitamins ki bhi bahut jarurat hoti hai. Saamanya awastha se jyada garbhavastha me vitamins ki jarurat bad jati hai. Pregnant mahila ko aisa ahaar lena chahiye jisme paryapt matra me vitamins, minerals aur proteins ho. Doodh, daale, aur hari sabjiyon se aapko vitamins prapt ho sakte hain.

5) Calcium:

Calcium ke dwara garbhvati mahila ki haddiya toh majboot hoti hi hain, sath hi ye hone wale bachche ki bhi haddiya majboot karta hai. Calcium ki jarurat toh ek samaamya mahila ko bhi hoti hai, jab garbhvati mahila ki baat aati hai toh uske liye toh calcium bahut hi jyada jaruri tatva ho jata hai. Garbhavati mahila ko pratidin 1500-1600 miligram calcium ki jarurat hoti hai. Doodh (milk) aur doodh se bani cheeze, daal, cheese, anjeer, meat, angoor aadi ke dwara aapko calcium prapt ho sakta hai.

6) Folic acid:

Folic acid ki paryapt matra garbhvati mahila ke liye bahut hi jyada jaruri hoti hai. Folic acid ke sevan se garbhpaat hone ka khatra kam ho jata hai, sath hi iske sevan se ulti par bhi rok lag jati hai. Folic acid ka sevan tab se start kar dena chahiye jab se aapke mann me maa banne ka khayal aa jata hai.
Garbhvati mahila ko garbh dhaaran ke pehle 3 mahino me 4mg folic acid lena chahiye. Uske baad last ke 6 mahino me 6mg folic acid lena chahiye.

7) Zinc:

Iske sevan se bhookh na lagne jaisi bemariyon se mukti milti hai, sath hi iske sevan se kisi prakaar ka twacha rog bhi nahi hota hai aur shareer ka vikas bhi achchi tarah hota hai. Garbha vati mahila ko pratidin 15-20 miligram zinc lena chahiye. Hari sabjiyon ke sevan ke dwara aapko paryapt matra me zinc mil sakta hai, sath hi aap multi-vitamins ke supplyments bhi le sakte hain.

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Pregnancy Diet in Hindi

Pregnancy Diet in Hindi – Garbhvati Mahilo Kab Khana Khana Chahiye

Iske alawa garbhvati mahila ko samay samay par kuch na kuch khate rehna chaiye. Agar aapko bhookh nahi lagi ho phir bhi lagbhag 4 ghante ke antraal se aapko kuch na kuch khate rehna chahiye. Aisi awastha me bhookhe na rahe, kisi bhi prakaar ke upvaas karne se bache.

Jab aap garbhvati ho tab kisi bhi prakar ka nasha na Karen kyuki iska seedha asar aapke bachche par padega. Coffee ka sevan kam se kam karna chahiye aur ho sake toh garbhdhaaran ke samay coffee ka sevan na hi Karen toh behtar hai. Jyada teekha masaledaar khana na khaye. Bahar ke khane se bache, jyada tala hua bhojan na Karen. Apne ahaar me hari sabjiyan, dale, ankurit daalen aadi ko shamil Karen. Samay samay par apne doctor ko dikhayen aur doctor ke kahe anusaar vitamin aur iron ki goli le.

Is prakaar yahan hamne aapko bataya ki jab aap garbh dhaaran Karen toh aapko kaisa ahaar lena chahiye. Hamare article best food for pregnant lady se aapko jaroor madad milegi.