These 6 tips will be helpful to take care of the fetus naturally during pregnancy.- जानें गर्भावस्था के दौरान गर्भ में पल रहे बच्चे की देखभाल कैसे करें।

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मां बनना एक सुखद एहसास है। यह एक महत्वपूर्ण जिम्मेदारी भी है। खुद को और बच्चे को स्वस्थ रखने का। आमतौर पर प्रेगनेंसी के दौरान महिलाएं अपना और गर्भ में पल रहे बच्चे का ख्याल नहीं रख पाती हैं। नतीजा होता है प्रेगनेंसी के दौरान कई स्वास्थ्य समस्याएं और बच्चे का अस्वस्थ होना। यदि बच्चे को स्वस्थ रखना है, तो कुछ विशेष बातों का ध्यान रखना होगा। इसके लिए हमने बात की सीनियर गायनेकोलोजिस्ट डॉ. विनीता परमार से।

डॉ. विनीता बताती हैं, ‘ गर्भ में पल रहे बच्चे की देखभाल के लिए प्रेग्नेंट लेडी को अपना और अपने अजन्मे बच्चे, दोनों की देखभाल करनी पड़ेगी।’

यहां है गर्भ में पल रहे बच्चे की देखभाल के लिए 6 टिप्स (pregnancy tips for first time moms) 

1. फाइबर युक्त भोजन करें (Fibrous food for pregnancy) 

गर्भावस्था के दौरान कब्ज और गैस की समस्या आम है। इसलिए फाइबर से भरपूर भोजन लें। सब्जियां खूब खाएं। एक बार में अधिक नहीं खाएं। खाने की डायरी मेनटेन करें। इसमें नोट करती जाएं कि आपने दिन भर में क्या-क्या खा लिया। दिन भर में पांच या छह बार छोटे पोर्शन में खाएं। ध्यान रखना है कि भोजन संतुलित हो। पर्याप्त कैलोरी इन्टेक पूरा हो रहा हो। आपको प्रति दिन केवल 300-500 अतिरिक्त कैलोरी की जरूरत होती है।

2 नियमित रूप से व्यायाम करें (daily exercise for pregnancy)

शरीर एक्टिव रहने से गर्भावस्था से जुडी कई स्वास्थ्य समस्याएं नहीं होती हैं। इससे बच्चे का विकास भी अच्छी तरह हो पाता है। इसलिए एक्सरसाइज करना जरूरी है। डॉ विनीता इस बात की चेतावनी देती है कि बहुत अधिक शरीर को भार देने वाले या स्ट्रेचिंग एक्सरसाइज नहीं करें। हलके फुल्के व्यायाम डॉक्टर की सलाह पर ही करें।

kneeling push ups pregnancy ke dauran bahut labhdayak hota hai
प्रेगनेंसी के दौरान  बहुत अधिक शरीर को भार देने वाले या स्ट्रेचिंग एक्सरसाइज नहीं करें। चित्र: शटरस्‍टॉक

3 फोलेट युक्त खाद्य पदार्थ खाएं (Folate food for pregnancy period)

ब्रोकली, स्प्राउट्स, मटर, पत्तेदार हरी सब्जियां, जैसे- पत्तागोभी, केल, हरी पत्तेदार सब्जियां –पालक में फोलेट मौजूद होता है। इसके अलावा अलग-अलग तरह की दालें, शतावरी, संतरा आदि को भी भोजन में शामिल करें।

4 रखें कैल्शियम युक्त खाद्य पदार्थों का ध्यान (calcium food for pregnancy)

गर्भावस्था के दौरान दूध और दूध से तैयार सामान को अपने भोजन में शामिल करें। डॉक्टर ने यदि कैल्शियम, आयरन सप्लीमेंट लेने को कहा है, तो उसे अवश्य लें। ध्यान रखें कि नरम चीज का प्रयोग बहुत अधिक नहीं करें। अनपश्चुराइज्ड चीज़ में बैक्टीरिया हो सकते हैं, जो बुखार, गर्भपात या गर्भावस्था की जटिलताओं का कारण बन सकते हैं।

5 प्रसव से पहले जरूरी हैं विटामिन की डोज (vitamin dose) 

भोजन से यदि आपको पर्याप्त मात्रा में विटामिन नहीं मिला है, तो गर्भावस्था के पहले से विटामिन सप्लीमेंट लेना शुरू कर दें। पर डॉक्टर के निर्देशानुसार ही यह सप्लीमेंट लें।

vitamins-for-women
डॉक्टर के निर्देशानुसार गर्भावस्था के पहले से विटामिन सप्लीमेंट लेना शुरू कर दें। चित्र: शटरस्टॉक

इनमें फोलिक एसिड, फैटी एसिड, आयरन और कैल्शियम भी मौजूद होते हैं, जिनकी इस समय बहुत अधिक मात्रा में जरूरत पड़ती है। फोलिक एसिड विटामिन बी 9 का सिंथेटिक रूप है। यह बच्चे का न्यूरल ट्यूब के विकारों से बचाव करता है। खून बढ़ने में आयरन मदद करता है, जो दोनों के विकास के लिए बहुत जरूरी है।

6 चाय कॉफी सीमित करें(limit tea coffee for healthy pregnancy) 

यदि किसी प्रकार के नशे की आदत है, तो तत्काल छोड़ दें। नशा सबसे अधिक गर्भ में पल रहे बच्चे को नुकसान पहुंचाता है। चाय-कॉफ़ी लेती है, तो उसे सीमित करें। इसमें मौजूद कैफीन गर्भ में पल रहे बच्चे के मस्तिष्क विकास को धीमा कर देता है। जबकि इसकी जगह आपको हरी सब्जियां, फल और सूखे मेवों को शामिल करना चाहिए। जिससे बच्चे के मस्तिष्क का विकास ठीक तरह से हो। दिन भर में 1-2 कप चाय या काॅफी पर्याप् है। साथ ही दिन भर में खूब सारे तरल पदार्थ पिएं। प्रति दिन 6-8 गिलास पानी जरूर पियें।

यह भी पढ़ें :- गर्भस्थ शिशु के मस्तिष्क विकास में मदद करता है मां का अपने पेट को छूना, जानिए क्या कहते हैं एक्सपर्ट

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