Pregnancy har aurat ki life ka ek bohot hi khoobsurat aur delicate daur hota hai. Is time sirf aapki hi nahi, balki aapke pet mein pal rahe shishu (baby) ki sehat bhi aapke khan-paan par depend karti hai. Isliye, yeh jaanna bahut zaroori hai ki pregnancy me kya khayein taki Mom aur baby dono healthy rahein. Srishti Fertility mein, hum samajhte hain ki is dauran sahi poshan (nutrition) kitna important hai.
Aapke man mein aksar yeh sawaal aata hoga ki pregnancy me kya khayein jisse sabhi zaroori nutrients mil sakein. Yeh srishtifertility aapko is sawaal ka detail mein jawaab dega, jismein zaroori nutrients, kya khaana chahiye aur kin cheezon se parhez (avoidance) karna chahiye, is baare mein baat karenge.
Pregnancy Mein Kyun Zaroori Hai Sahi Poshan?
Jab aap pregnant hoti hain, toh aapki body ko extra energy aur nutrients ki zaroorat hoti hai. Agar aapko is daur mein apni diet set karni hai, toh sabse pehle yeh samjhein ki pregnancy me kya khayein jisse:
- Shishu ka Healthy Development: Baby ke brain, spine aur other organs ke sahi formation ke liye Folate, Iron, Calcium, aur Protein jaise elements ki zaroorat hoti hai.
- Mom ki Sehat: Sahi aahar anemia aur other complications ko rokne mein help karta hai.
Zaroori Nutrients Aur Unke Sources
Aapki diet mein kuch khaas nutrients adequate quantity mein hone chahiye. Jab aap planning kar rahe hain ki pregnancy me kya khayein, toh in nutrients ko shamil karna zaroori hai:
| Poshan Tatva | Important Kyun | Kin Food Items Mein Hai |
|---|---|---|
| Folate/Folic Acid | Baby ke neural tube defects ko prevent karta hai. | Green leafy vegetables (palak), beans, masoor daal |
| Iron | Khoon ki kami (anemia) se bachaata hai | Palak, khajoor (dates), chukandar (beetroot), gud (jaggery) |
| Calcium | Baby ki bones aur teeth ke development ke liye | Doodh, dahi, paneer, badam (almonds) |
| Protein | Baby ke tissues aur organs ke growth ke liye | Daalein, beans, ande, chicken |
| Omega-3 | Baby ke brain aur aankhon ke development ke liye | Akhrot (walnuts), chia seeds, alsi ke beej (flaxseeds) |
Pregnancy Me Kya Khayein: Trimester Wise Diet Plan
Pregnancy ke har phase mein nutrition ki zarooratein thodi change ho jaati hain. Isliye, yeh jaanna important hai ki pregnancy me kya khayein aur kaise khaayein.
Pehle Teen Maheene Ki Diet (First Trimester: 1 to 3 Months)
Shuruati months mein, aap sochti hain ki pregnancy me kya khayein taki morning sickness aur nutrient deficiency dono manage ho sakein. Morning sickness ko manage karne ke liye:
- Small, Frequent Meals: Ek baar mein bohot zyada khaane ke bajaaye, din bhar mein 5-6 chhote meals lein.
- Dry Snacks: Subah uthne se pehle biscuits, toast, ya crackers jaisa kuch dry khaayein.
- Folate par dhyaan: Is phase mein Folate sabse zyada important hai.
Doosre Aur Teesri Trimahi Ki Diet (Second and Third Trimester)
In months mein baby ka weight tezi se badhta hai, isliye aapko extra calories aur nutrients ki zaroorat hoti hai. Jab aap apni diet plan kar rahi hain ki pregnancy me kya khayein, toh is par dhyaan dein:
- Iron aur Calcium ki quantity badhaayein.
- Fibre-rich foods khaayein jisse constipation na ho.
- Pyaas lagne se pehle hi paani peete rahein.
Kin Cheezon Se Parhez Karein?
Jitna zaroori yeh jaanna hai ki pregnancy me kya khayein, utna hi zaroori yeh jaanna bhi hai ki kin cheezon se avoid karna chahiye:
- Unpasteurized Foods: Milk, paneer ya juice avoid karein.
- High-Mercury Fish: Shark, Swordfish jaisi machhliyon se bachein.
- Undercooked Meats/Eggs: Hamesha achche se paka hua bhojan hi khaayein.
- Excessive Caffeine: Daily 200 mg se zyada caffeine na lein.
- Alcohol aur Smoking: Inse bilkul parhez karein.
Hydration Aur Supplements
Water aur supplements bhi is sawaal ka hissa hain ki pregnancy me kya khayein.
- Hydration: Din mein kam se kam 8 se 12 glass paani zaroor peeyein. Hydration digestion mein help karta hai aur dehydration se bachaata hai.
- Supplements: Doctor ki advice se Folic Acid, Iron aur Calcium supplements zaroor lein.
Ek Sahi Diet Planning Ki Zaroorat
Sirf yeh jaanna kafi nahi ki pregnancy me kya khayein, balki ek balanced aur customised diet plan follow karna important hai. Aapki body aur health ki zarooratein alag ho sakti hain.
Conclusion
Pregnancy ek bohot hi special journey hai, aur sahi aahar is journey ko healthy aur safe banaata hai. Humne is article mein aapke sawaal, pregnancy me kya khayein ka detail mein jawaab diya hai aur zaroori pregnancy tips in Hindi par bhi dhyaan diya.
Agar aapko apni pregnancy diet ko lekar koi doubt hai, toh Srishti Fertility ke nutrition experts se consult karein. Humari experienced team aapki zarooraton ke base par ek personalized diet plan banane mein aapki help kar sakte hain.
Aaj hi Srishti Fertility se consultation book karein aur apni pregnancy ke liye ek vyaktigat poshan yojana paayein!
