Top 10 pregnancy me khae jane wale nutritious foods:

Top 10 pregnancy me  khae jane wale nutritious aur healthy foods (hindi/urdu) :

Pregnancy ke dauraan healthy diet banae rakhana bahut zaruri hota hai.

Is time ke dauraan , aapki body ko additional vitamins , minerals , nutrients , ki zarurat hoti hai.

Dusre or teesre trimesters ke doraan body ko hare k din mein 350-500 extra calories ki zarurat hoti h .Zaruri nutrients ki kami vali diet bachche ki growth pe buri tarha se affect kar sakati h.

Khane ki galat aadaten aur zyada vazan badhne se gestational diabities aur pregnancy ya birth related problems ka khatra bhi badh sakata hai.

Seedhe shabdon mein kahen, healthy, nutritious foods chunne se aapke aur aapke bachche ke health ko protect karane mein madad milegi.

Isse aapko delivery ke baad pregnancy ka weight kam karana bhi bahut aasaan ho jaega.

Chaliye jaante he un 10 nutritious foods ke bare jo ki aapko healthy pregnancy maintain karne me madad karenge:

1. Legumes (phaliyan):

Phaliyan ek bohot achcha source hoti he folate , fiber or kai tarha ke nutrients ka. Folate ek bohot zaruri nutrient hota hai pregnancy me jo ki birth defects or diseases ke risk ko kam karta hai . Legumes mein daal, matar, beens, chhole, soyaabeen aur moongaphalee shaamil hain.

2.Dairy Products:

Pregnancy ke doraan bachche ke badhne ke liye body ko zyada se zyada protein or calcium ki zarurat hoti h.Dairy products me do tarha ke high quality protein hote hain : casein or mattha . Dairy calcium ka sabse achcha source hai ,or B vitamin ,phosphorus, magnesium or zinc bhi provide karta h.

Khaas taur par dahi pregnancy me bohot fayde mand hota h , isme or dairy products ke muqaable zyada calcium hota h, iski kuch qismo me probiotic bacteria bhi hote hai jo ki digestive system ko support karte hai.

3. Eggs:

Saabut ande kai tarha se nutritious hote hain. Aur aapke overall nutrients ko badhaane ka ek shaanadaar tareeka hai. Isme choline bhi mojuud hota hai jo ki ek bohot zaruri nutrient hai brain ki health or uske development ke liye.

4. Sweet potatoes  (Shakar Kand) :

Shakarkand beeta-kairoteen ka ek bohot achcha source hai ,jo aapki body vitamin ‘A’main badal deti hai. Vitamin A aapke badhte hue bachche ki  growth ke liye bohot zaruri hota hai .

5. Lean Meat :

Beef or chicken high-quality protein ka bohot achcha source hain .

Beef me iron ,choline or vitamin B mojud hote hai jo sabhi pregnancy ke dauraan high amount main lena zaruri hote hain.

Iron ek zaruri mineral me se ek hai jo red blood cells me mil kar haemoglobin  ke part ke roop main use hota h 
.

Pregnancy main extra iron ki zarurat hoti hai kyonki unki blood volume badh rhi hoti hai. Yeh third trimester ke dauraan zyada zaruri ho jata hai.

Early or mid-pregnancy ke dauraan iron ki kami se anemia ho sakata hai, jo ki pre-mature delivery or low birth weight ke risk ko badha deta hai.

6.Leafy Greens (pattedar saag) :

Hari sabziyaan , jaise ki paalak, is mein kai tarha ke nutrients hote hain jo pregnant woman ko chahiye hote hai .Isme fiber,vitamin C,vitamin K, vitamin A,calcium, iron, folate and potassium paaya jata hai .Isme fiber hote hai jo constipation ko rokane ya uske ilaaj mein madad kar sakate hain .

7. Barries:

Jaamun mein paani, vitaamin C, fiber ,vitaamins,antioxidents aur plant compounds hote hain .Ye pregnant women ko nutrients or paani ko badhaane mein madad kar sakate hain.ye body me pani ki mami ko bhi pura kar skte he.

8. Avocados:

Avocado ek uncommon fruit hai kyonki in main bohot saare monosaturated  fatty acids hote hain. Kyunki isme healthy fats , folate and potassium ka high content hota hai isiliye Avocado pregnant women ke liye bohot achchi choice hai.

Isme mojud fatty acids, folate or potassium fetal health ko behtar banaane mein madad kar sakate hain aur pregnant women mein pair ki ainthan se raahat de sakate hain.

9. Dried  Fruits :

Dried fruits mein aamtaur par calories, fiber or various vitamins or minerals  hote hain.Pregnant women ke liye zyada faedemand ho sakte hain kyonki ve chhote aur nutrient-dense hote hain.

10. Water:

Pregnancy main Pani peena bohot zaruri hai kyonki pregnancy ke dauraan aapki blood volume badh jaati hai.Zyada se zyada paani peene se aap constipation or urine infection jesi problems se bach skte hai .