Kuna shayar da abincinku? Kuna da aiki sosai har ma da shan taba yana kama da alatu? Ga wasu matakai akan inganta narkewa:
Rufe Basira
Abu na farko shi ne tabbatar da cewa kuna cin abincinku sosai.
- Ɗaukar da ciwo.
- Sanya kwartarka tsakanin kiwo.
- Gwada yin amfani da katako; shi yana tilasta ka rage.
- Cikakken ƙwace kowane abinci.
- Abun narkewa na carbohydrate zai fara a baki; Kwayoyi masu shayarwa suna ba da damar amylase, ƙwaƙwalwar ƙwayar ƙwayar cuta da take cikin ruwan, don ƙin hatsi.
Abu na biyu shine don samun isasshen ruwa.
Rashin yawan ruwa yana da mahimmanci na maƙarƙashiya. Rashin daidaito yana haifar da rashin daidaituwa cikin kwayoyin cuta, yana haifar da kumburi na rufi na ciki, kuma zai iya haifar da ɗaukar kwayoyi masu girma, yanayin da aka sani da lalacewa ta hanji .
Abu na uku shine don ƙara yawan amfanin ku.
Kyakkyawan hanyoyin samar da fiber na abinci sun hada da:
- 'Ya'yan' ya'yan itace kamar 'ya'yan itace,' ya'yan ɓaure, da 'ya'yan itace.
- Gwangwani da legumes na takin. Idan ba ku da lokacin yin dafa wake, saya gwangwani, amma ku tabbata kuna wanke su sosai kafin kufa. Lentils da kuma raba kwasfa ba su da ƙarancin gas fiye da sauran legumes.
- Ku zo da apple tare da ku don yin aiki a matsayin abun ciye-ciye.
- Damaran ƙasa suna da laxative mai laushi. Suna iya zama da amfani ga maƙarƙashiya na yau da kullum, lalacewar bangon hanji daga amfani maras amfani, ƙazantattun hanji , da kuma dakatar da kumburi. Yayyafa ƙasa a kan shinkafa, hatsi, salads, ko wani abincin da kuka zabi.
Yi Nuna Ciyar
Wani bincike na gwagwarmaya a jami'ar Jihar Indiana ta gano cewa fahimta, ciki har da umarnin musamman don jin daɗin cikewar abinci da kuma sanin yadda abinci ya isa, ya taimaka wajen rage binges daga adadi hudu na mako daya zuwa daya da rabi.
- Ku ci a wannan lokacin. Ku ci kowane nama, jin dadin dandano, laushi, da kuma ƙanshin abincinku.
- Sanyo furanni masu fure don saka a kan teburin cin abinci.
- Yi amfani da kananan cutlery don ku ci kasa tare da kowane ciji.
- Ƙirƙirar yanayi mai kyau: ƙone fitilu, kunna kiɗa da fitilu.
Adireshin Abincin Abincin da Kwayoyin Zuka
Abincin abinci yana cikin ciwo da yawa. Alal misali, a tsakanin 33% da 66% na rahoton marasa lafiya na IBS da ke da ciwon abinci guda ɗaya ko fiye, wanda ya haifar da fure, gas, da zafi. Mafi yawan marasa laifi shine madara da kiwo (40-44%) da hatsi (40-60%).
Mai horar da likita zai iya kula da rage cin abinci. Ana cire abinci mai yawa daga rage cin abinci don wani ɗan gajeren lokaci, sa'an nan kuma a sake gabatar da shi a hankali don ware yanayin jiki zuwa ga abin da ke damun.
Ƙara Kwayoyin Gutsi mai kyau
Ba dukkan kwayoyin cutar ba daidai ba ne. Akwai nau'in kwayoyin cuta daban-daban fiye da 400 (400) kuma suna jinya a cikin tsarin narkewa. Daga cikin wadannan, kwayoyin Lactobacillus acidophilus da Bifidobacterium bifidum suna dauke da kwayoyin "probiotic" masu kyau saboda zasu iya taimaka wajen kula da lafiyar jiki.
Ko da yake kwayoyin kirki za a iya samuwa a wasu yogurt, akwai bambanci mai yawa a cikin yawa da kuma inganci. Bincika mai kyau yogurt da ke kara da al'adun aiki bayan fastawa saboda wannan yanayin zafi yana lalatar da kwayoyin kyau da marasa kyau.
Za a iya samun wadansu abubuwa dauke da acidophilus da bifidobacteria a wuraren shayarwa na kiwon lafiya. Su ne musamman taimako ga yanayin da ke biyowa:
- Madaici ciwon ciwo
- Diarrhea
- Gas, bloating, flatulence
- Sake ciwo da yisti na yisti
- Mara kyau numfashi
Ƙarin don sake mayar da lafiyar jiki
- Shirin Mai Cikakken Wuraren Shirin-Shigar da Cikin Ciki : Man shafawa na iya rage yawan ciwo na ciki, da jini, da kuma iskar gas.
- Enzymes Digestive : An yarda da kariyar Enzyme don tallafawa mahaukacin ƙwayoyi na jiki don taimakawa wajen narkewa da kuma taimakawa tare da wasu cututtukan da suka kawo daga narkewa mara kyau.
Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani ta likita mai lasisi. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.