DIET PLAN FOR PREGNANCY WOMENS!

 

                                 SPECIAL DIET FOR 

                                       THIRD TRIMESTER

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                                THE THIRD TRIMESTER IS MAINLY THE PERIOD OF GROWTH. REQUIREMENTS OF THE NUTRIENTS AT TIME ARE HIGH, BOTH QUANTITATIVELY AND QUALITIVELY. NUTRITIONAL DIFICIENCIES DURING THIS PERIOD USUALLY RESULT IN PREMATURE DELIVERIES AND LOW-BIRTH-WEIGHT BABIES. THE NUTRITIONAL REQUIREMENTS DURING THIS TRIMESTER ARE ALMOST SAME AS IN SECOND TRIMESTER BECAUSE THIS TRIMESTER IS AN EXERTION OF THE SECOND TRIMESTER ONLY. BUT ALONG WITH THEM THE INTAKE OF A FEW OTHER IMPORTANT NUTRIENTS ARE NECESSARY BECAUSE AT THIS TIME MOTHER HAS TO PREPARE HERSELF FOR THE DELIVERY ALSO. THEREFORE ALONG WITH PROTEINS, ENERGY, IRON, CALCIUM, VITAMIN B AND VITAMIN C, VITAMIN K ALSO COMES UP AS A VERY IMPORTANT NUTRIENT FOR THIS TRIMESTER.

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                      MENU PLAN💟💟

             EARLY MORNG     6.30     LEMON TEA, OR TEA

             BREAKFAST             9.00      CASHEWNUT MILK OR VEG BESAN

             MID-MORNING        11.30       FRESH MIX JUICE OR CARROT JUICE

              LUNCH                       1.00        WHOLE URAD DAL OR VEG SAMBAR

              AFTER LUNCH          3.30        MILK CAKE OR BESAN LADOO

              EVENING                   5.15          BANANA MILKSHAKE OR VEG UPMA

              DINNER                     8.15         MIX VEG PULAO OR CHAPATHI

              BEDTIME                  11.00         HOT ALMOND MILK

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                       ❤❤    PRANAYAMA

•  SIT IN ANY COMFORTABLE MEDITATION POSTURE WITH HANDS ON KNEES IN GYAN MUDRA.
•  CLOSE THE EYES AND RELAX THE BODY.
•  EXTEND THE TONGUE OUTSIDE THE MOUTH AS FAS AS POSSIBLE WITHOUT STRAIN.
•  ROLL THE SIDES OF THE TONGUE UP SO THAT IT FORMS A TUBE. INHALE AND DRAW THE BREATH IN THROUGH THIS TUBE.
•  AT THE END OF INHALATION, DRAW THE TONGUE IN, CLOSE THE MOUTH AND EXHALE THROUGH THE NOSE.
•  THE BREATH SHOULD PRODUCE A NOISE SIMILAR TO RUSHING WIND.
•  A FEELING OF ICE COLDNESS WILL BE EXPERIENCED ON THE TONGUE AND THE ROOF OF THE MOUTH.
•  THIS IS ONE ROUND.
•  PRACTICE 9 ROUNDS. GRADUALLY INCREASE THE NUMBER OF ROUNDS FROM 9 TO 15 AND THE DURATION OF EACH INHALATION/EXHALATION.

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                      PRECAUTION : THIS TECHNIQUE SHOULD NOT BE PRACTICED IN A DIRTY POLLUTED ATMOSPHERE OR DURING COLD WEATHER.

                       BENEFITS : THIS PRACTICE COOLS THE BODY AND MIND. IT AFFECTS CENTRES ASSOCIATED WITH BIOLOGICAL DERIVES AND TEMPERATURE REGULATION. IT COOLS AND REDUCES MENTAL AND EMOTIONAL EXCITATION (WHICH IS COMMON IN LAST TRIMESTER OF PREGNANCY) AND ENCOURAGES THE FREE FLOW OF "PRANA" THROUGHOUT THE BODY. IT INDUCES MUSCULAR RELAXATION, MENTAL TRANQUILLITY AND MAY BE USED AS A TRANQUILLISER BEFORE SLEEP. IF YOU ARE SUFFERING FROM INSOMNIA OR LACK OF SLEEP, THIS TECHNIQUE IS OF GREAT RELIEF. IT ALSO HELPS REDUCE BLOOD PRESSURE AND ACID STOMACH.

              SAHAJOLI MUDRA 💫💫

• SIT IN ANY COMFORTABLE CROSS-LEGGED MEDITATION POSTURE WITH HEAD AND SPINE STRAIGHT.
•  PLACE HANDS ON THE KNEES IN GYAN MUDRA.
•  CLOSE THE EYES AND RELAX THE BODY.
•  TAKE THE AWARENESS TO URETHRA.
•  INHALE AND HOLD THE BREATH IN AND TRY TO DRAW THE URETHRA UPWARD. THIS MUSCLE ACTION IS SIMILAR TO HOLDING BACK AN INTENSE URGE TO URINATE.
•  THE LABIA IN WOMEN SHOULD MOVE SLIGHTLY DUE TO THIS CONTRACTION.
• TRY TO FOCUS AND COMFINE THE FORCE OF THE CONTRACTION AT THE URETHRA. BENDING A LITTLE FORWARD DURING THE CONTRACTION HELPS TO ISOLATE THIS POINT.
•  HOLD THE CONTRACTION FOR AS LONG AS COMFORTABLE.
•  EXHALE WHILE RELEASING THE CONTRACTION AND RELAX.
•  PRACTICE TWICE MORE.

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                      DURATION : HOLD THE CONTRACTION FOR AS LONG AS IS COMFORTABLE, STARTING WITH A FEW SECONDS AND GRADUALLY INCREASING. BEGIN WITH THREE CONTRACTIONS AND SLOWLY INCREASE UP TO 10 TO 15 ROUNDS.

                       BENEFITS : THIS MUDRA REGULATES AND TONES THE ENTIRE URO-GENITAL SYSTEM, CORRECTING INCONTINENCE AND RECURRENT URINARY TRACT INFECTIONS. SAHAJOLI CORRECTS UTERINE PROLAPSE.