Hamal Mein Sahi Khuraak: Folic Acid, Ghar Ka Khana Aur Kya Kam Karein

1. Hamal aur khuraak: sab se bari ghalatfehmi

Hamare yahan aksar kaha jata hai ke ab to do logon ka khana khana hai. NHS saaf kehta hai ke aap ko "eat for 2" ki zaroorat nahi, judwan bachon mein bhi nahi, agarchi bhook zyada lag sakti hai.

Matlab yeh nahi ke khuraak ki parwah na karein. Sawal matra ka nahi, miyar ka hai: har niwala ghiza se bharpoor ho.

2. Folic acid sab se pehle

CDC ke mutabiq folic acid vitamin B9 ki woh shakal hai jo supplements aur fortified khane mein hoti hai, jabke khane mein qudrati taur par maujood B9 ko folate kehte hain. CDC ki sifarish hai ke jo khawateen hamila ho sakti hain woh roz 400 micrograms folic acid lein.

Wajah yeh hai ke neural tube defects, jin mein dimagh aur reedh ki haddi ke masail aate hain, hamal ke shuruati haftoon mein banne lagte hain, aksar tab jab khatoon ko hamal ka pata bhi nahi chala hota. Is liye CDC planning waali khawateen ko kam az kam ek mahina pehle se shuru karne aur hamal bhar jari rakhne ka mashwara deta hai.

Agar pehle kisi bachay mein neural tube defect ho chuka ho to CDC kehta hai ke doctor se pehle baat karein, kyunke us surat mein dose mukhtalif hoti hai. Khud se dose na badlein.

3. Folate wali desi cheezein

CDC ke mutabiq folate hare patton wali sabziyon, phaliyon (beans) aur santre jaisi cheezon mein milta hai. Ghar mein palak, methi, daal, chane aur santra is silsilay mein kaam aa sakte hain.

Lekin sirf khane se zaroori matra poori karna aksar mushkil hota hai, is liye supplement ke bare mein doctor ya midwife se mashwara lena behtar hai.

4. Roz ki thali kaisi ho

NHS ke mutabiq kam az kam 5 portion phal aur sabzi roz, taqreeban ek tihai khana starchy cheezon ka (zyada fibre wala behtar), kuch na kuch protein jaise daal, phaliyan, ande, gosht, murghi ya machhli, aur low-fat doodh ya dahi shamil karein.

Ghar ke khane mein yeh asaan hai: ek roti ya thora chawal, ek katori daal ya sabzi, salad, aur dahi ya lassi. Meethi cheezein, talay hue snacks aur cold drinks kabhi kabhar rakhein. NHS bhi zyada fat aur cheeni wale khane kam aur thori matra mein lene ko kehta hai.

5. Machhli, ande, doodh aur kya bachein

NHS ke mutabiq hafte mein 2 portion machhli lein jis mein se ek oily ho jaise salmon, sardine ya mackerel, lekin oily machhli hafte mein 2 portion se zyada nahi, kyunke is mein aaloodgi ke asraat ho sakte hain. Shark, swordfish aur marlin se bachein.

NHS ke mutabiq jigar (liver) aur unpasteurised cheese se bhi parhez karein, aur kacha ya adhoora pakka ande na khayein. Doodh pasteurised hi lein.

Caffeine aur herbal chai ki hadd ke liye apne doctor ya midwife se poochein, kyunke yeh hadein alag alag hawalon mein mukhtalif ho sakti hain.

6. Matli aur subah ki takleef mein kya karein

Hamal mein matli aam hai. Thora thora aur baar baar khana, khaali pait na rehna, aur tez khushbu wali cheezon se bachna aksar madad karta hai. Adrak ke bare mein NIH kehta hai ke yeh madadgar ho sakta hai, lekin hamal mein istemal se pehle doctor se mashwara karein.

Agar ulti itni zyada ho ke paani bhi na ruke, wazan tezi se kam ho ya kamzori ho to intezaar na karein.

7. Doctor se kab milein

Hamal ka pata chalte hi (ya planning se pehle) doctor ya midwife se mil kar supplements, purani bimariyon (jaise sugar ya blood pressure) aur khuraak ka mashwara karein.

Musalsal shadeed ulti, chakkar, bohat zyada kamzori, ya khoon ki kami ka shak ho to jald doctor se rujoo karein. Yeh maloomat aam agahi hai aur doctor ke mashware ka mutabadal nahi.

Hawalay (Sources)

• CDC: About Folic Acid
• NHS: Have a healthy diet in pregnancy
• NIH NCCIH: Ginger

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.