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Pregnancy Diet in Hindi: Garbhavastha Mai Sahi Aahar

Har mahila ki yahi iccha hoti hai ki wah ek swasth bachhe ko janam de. Iss ichha ko puri karne ke liye garbhavastha mai poshtik aahar paryapt matra mai lena bahut jaruri hai. Garbhasth shishu ka vikas maa ke sahi diet chart par nirbhar karta hai. Garbhavastha mai Preganancy Diet Chart in Hindi ko follow karna chahiye jo ki garbhavastha shishu ke potion ki avashyakta ko pura karta hai.

Pregnancy diet mai samanya mahila ko pratidin 2100 calories ka aahar karna chahiye. Food and Nutrition Board ke anusar, mahila ko pregnancy diet chart ke madhyam se 300 calories atirikt milni hi chahiye. Yani samanya mahila ki apeksha garbhavati mahila ko 2400 calories prapt ho itna aahar lena chahiye aur vividh vitamins, minerals adhik matra mai prapt karna chahiye.

Garbhavastha mai jyada se jyada poshan wali chize khani chahiye aur pini chahiye jisse aap aur aapka baccha swasth reh sake. Garbhvastha mai taaza phalo ke juice ke sevan se aap kafi swasth mahsoos karegi. Doctor bhi iss douran 1 gilaas juice pine ki salah dete hai.

Isse mahilao ko vitamin aur mineral milte hai. Iske alawa iss douran har mahila ko cold drink lene se bachna chahiye. Yeh aapke swasth ke liye thik nahi hoti hai.

Pregnancy Diet Chart in Hindi: Garbhavastha mai Avashyak Aahar

Garbhavastha mai mahila ko aahar mai kon se chize lena chahiye aur kitni matra mai lena chahiye iski adhik jankari niche di gayi hai:

Pregnancy-Diet-in-Hindi

Proteins
  • Garbhavati mahila ko aahar mai pratidin 60-70 grams proteins milna chahiye.
  • Protein yukkt aahar mai dudh aur dudh se bane vyanjan jese – panner, mungfali, kaju, badam, machli, ande aadi ka samavesh hota hai.
  • Iss time par garbhashay, breast tatha garbh ke vikas aur vraddhi ke liye Protien ek mahatvapurna tatva hai.
  • Antim 6 mahine ke douran karib 1 kg Protien ki avashyakta hoti hai.

 

Calcium 
  • Garbhavati mahila ko pratidin 1500-1600 miligram calcium milna chahiye.
  • Calcium yukkt aahar mai dudh aur dudh se bane vyanjan, makkhan, dalhan, cheese, paneer, tarbooz, angur, methi aadi ka samavesh hota hai.
  • Garbhavati mahila aur garbhast shishu ki swasth aur majboot haddiyo ke liye iss tatva ki avashayakta rehti hai.

 

Vitamins
  • Garbhavastha mai vitamin ki jarurat badh jati hai.
  • Pregnancy Diet Chart aisa hona chahiye jo sahi Proteins, Calcium aur  aahar se sampurnn ho. Hari sabjiya, dalhan, dudh aadi se vitamin uplabadh ho jate hai.

You may also like:- Pregnancy Tips in Hindi: Banaye Maa or Bacche ko Swasth

Pani
  • Garbhavati mahila ho ya koi bhi vyakti, pani hamare sharir ke liye bahut mahatvapurna hai.
  • Pregnancy mahilao ko pratidin kam se kam 3 litre(10-12 glass) pani zarur pina chahiye. Garmi ke mausam mai 2 glass atirikkt pani pina chahiye.
  • Pani ki har bund aapko aur aapke shishu ko swasth aur surakshit banana mai sahayak hai.

 

Iodine
  • Pregnant mahilao ko pratidin 200-220 microgram Iodine ki aawashyakte hoti hai.
  • Iodine aapke shishu ke dimagi vikas ke liye aawashyak hai. Garbhvati mahilao ko apne doctor ki salaah anusar thyroid profile jaach karana chahiye.

 

Zinc
  • Garbhavati mahilao ke liye pratidin 15 se 20 mg Zinc ki avashayakta hoti hai.
  • Iss tatva ki kami se bhukh nahi lagit, sharirik vikaas avaruddh ho jata hai.
  • Paryapt matra mai sharir ko Zinc ki purti karne ke liye hari sabjiya ur multi-vitamin supplements se sakte hai.

 

Folic Acid
  • Pehli timahi wali mahilao ko pratidin 4 mg Folic Acid lene ki avashaykta hoti hai. Dusri aur tisri timahi mai 6 mg Folic Acid lene ki avashaykta hoti hai.
  • Paryapt matra mai Folic Acid lene se janmdosh aur garbh paat hone ka khatra kam ho jata hai. Iss tatva ke sevan se ulti par rok lag jati hai.
  • Aapko Folic Acid ka sevan tab se kar lena chahiye jab se aapne maa banane ka mann bana liya ho.
  • Folic Acid yukt aahar mai daal, rajma, palak, mutter, makka, hari sarso, bhindi, soyabean, kela, daliya aadi ka samavesh hai.
nutrients Quantity
Iron 0.25 mg
Zinc 0.05 mg
Sodium 1 mg
Magnesium 6 mg
Calcium 10 mg

 

Watch More Details About Pregnancy Diet in Hindi Here-

Pregnancy ke Douran Inn Chizo ka Khayal Rakhna Chahiye

You may also like:- Precautions During Pregnancy in Hindi: Garbhavastha Savdhani

  1. Garbhavati mahila ko har 4 ghante mai kuch khane ki koshish karni chahiye.
  2. Vajan badhne ki chinta karne ki jagah aache se khana ki aur dhyan dena chahiye.
  3. Kaccha dudh na piye.
  4. madirapan na kare.
  5. Caffeine ki matra kam kare.
  6. Garbhavati mahila ko garm masale wali chize nahi khana chahiye.
  7. Anaemia se bachne ke liye akhand anaaj jese ankurit dalhan, hari sabji aadi chizo ka sevan karna chahiye.
  8. Vegetable soup aur juice lena chahiye.
  9. Apne doctor ki samay-samay par salah lena chahiye.
  10. Iss douran anjeer khana aapke sehat ke liye bhi accha rahega. Isse kabj ki shikayat dur hogi aur aap swasth rahege

 

Quick View: Garbhavastha mai Inhe Jarur Kare

  • Garbhavastha mai halka fulka khana khane se baccha hashtpusht paida hota hai.
  • Garbhavastha ke pachve mahine ke bad se 2 santre ka sevan jarur kare, isse bachha gora aur sundar hoga.
  • Garbhavati mahila ko shant vyavahar karna chahiye taaki baccha bhi santipriya ho.
  • Iss avashta se gujar rahi mahila ko adhik matra mai angur ka sevan karna chahiye jisse sharir mai pani ki kami nahi hoti hai.
  • Yadi garbhavati mahila ko unke sharir se badbu aa rahi hai to dahi mai besan milakar lagaye, badbu bhag jayegi.
  • Yadi garbhavastha mai mahila ko saans fulne lage to kadhai mai kuch din tak desi ghee milaye aur uska sevan kare.
  • Garmiyo ke din mai aam adhik matra mai milte hai, garbhavti mahila ko iska sevan karna chahiye. Kyoki yeh potassium ka accha strot hai.
  • Nashte mai oats ka sevan karna accha hota hai yeh fiber yukt hote hai.

Pregnancy Diet in Hindi  ke madhyam se aapne dekha ki kya khana sahi hai aur kya khana galat. To khaiye aur rahiye swastha aapke pregnancy ke doran.

Get more updates about Pregnancy Diet in Hindi from Diet And Fitness.