8 Abincin da zai iya ba ku Gas

Idan kana neman kauce wa gas, ka kiyaye waɗannan abinci a kan farantinka

Wasu mutane suna mamakin sanin cewa kowa yana da gas. Halittar gas na intestinal wani ɓangare ne na tsari na narkewa. Adadin zai iya bambanta daga mutum zuwa mutum, amma babu wanda ke da nasaba!

Mutane da yawa suna jin cewa gas yana kunya kuma abu ne mai ɓoyewa. Mene ne ƙari, yana iya zama m. Don mutanen da ke fama da cututtukan zuciya (IBD) , gas da bloating a lokacin lokuttuka sune matsala ta kowa. Duk da yake babu wata hanyar da za ta kawar da gas na intestinal gaba daya, ta guji ko katsewa a kan abincin da ke haifar da iskar gas zai iya taimakawa wajen kawar da rashin jin daɗi. Kamar yadda kullum, tabbatar da duba tare da likita kafin kayar da abincin abinci daga abincinka gaba daya.

1 -

Wake

Yawancin mutane sun sani cewa wake yana jawo karin gas fiye da sauran abinci. Wannan shi ne saboda wake yana dauke da oligosaccharides, ciki har da raffinose. Waɗannan su ne manyan kwayoyin sukari da ba za a iya rushewa ba ko kuma sun nutse a cikin ƙananan hanji . Sai sukari ya wuce ba tare da nuna shi ba a cikin wurin, inda aka sanya shi cikin kwayar gaskiyar "kyawawan", kuma an samar da iskar gas ta hanyar samarwa. Zaka iya kauce wa gas daga wake ta hanyar shan karin kayan enzyme kamar Beano wanda ya rushe oligosaccharides cikin wake.

2 -

Namomin kaza

Namomin kaza, kamar wake, dauke da raffinose oligosaccharide sugar. Cin namomin kaza na iya haifar da iskar gas saboda raffinose ba a cika digiri a cikin hanji ba, amma a maimakon haka ya karbi fermentation a babban hanji. Gas din da aka samar da furotin zai fita kamar iskar gas.

3 -

Milk da Milk Products

Idan kun kasance daya daga cikin manya da yawa wadanda ke da lactose wadanda ba su da haɓaka ba, kayayyakin labara zasu iya haifar da adadin gas da tsawa. Mutanen da ke da lactose marasa inganci basu da lactase enzyme, wanda ya zama dole don karya lactose (madara sugar). Wannan yana haifar da gas da bloating, a tsakanin sauran alamun bayyanar. Bayan madara da kanta, kayan kiwo irin su ice cream, cuku, da kuma yogurt suna dauke da lactose kuma za'a iya yin sinadarai a sauran kayan.

Idan ka guje wa kiwo gaba ɗaya, za ka so ka sami wasu kayan abinci don cin abinci na yau da kullum. Lura cewa rashin haƙuri maras kyau ya bambanta da rashin lafiyar madara ta gaskiya. Mutane da ke dauke da ciwon daji na jiki su kauce wa madara a kowane nau'i, a kowane lokaci.

4 -

Alkama

Ba a yi la'akari da alkama ba a matsayin abincin da yake kawo gas. Duk da haka, sitaci a alkama ya haifar da iskar gas lokacin da kwayoyinku masu kyau ke rushewa cikin babban hanji. Dukan alkama da bran, musamman, na iya zama masu laifi. Har ila yau, alkama yana ƙunshe da fructose, wani nau'in halitta wanda yake iya samuwa a cikin 'ya'yan itace. Duk wani fructose wanda ba a taba amfani da shi ba daga alkama zai iya shiga cikin babban hanji kuma ya kai ga gas.

5 -

'Ya'yan' ya'yan itace da 'ya'yan itace

Apples, apricots, cherries, peaches, pears, plums, da kuma prunes ne musamman sananne don haddasa wuce haddi gas. Abincin Apple, ruwan 'ya'yan itace pear, da kuma abincin' ya'yan itace masu laifi ne. Dalilin shi ne cewa 'ya'yan itace (kamar alkama) ya ƙunshi fructose. Idan har kuna yin ciki fiye da jikinku na iya narkewa, sauran fructose da ya rage ya rushe ta hanyar fermentation. Hanyoyin ƙwayoyi a cikin babban hanji shine gas.

6 -

Broccoli, Cabbage, Farin kabeji, Brussels Sprouts

Wadannan kayan lambu masu kyau sune sananne ne don haifar da iskar gas. Babu fiber cikin su ba gaba ɗaya a cikin ƙaramin hanji. Lokacin da kwayoyin kirki da ke cikin babban hanji suyi aiki da shi, ana haifar gas ne a sakamakon.

Cin abinci mai yawa na kayan lambu zai haifar da karin gas. Wasu mutane sun gano cewa cin ƙananan kuɗi kuma ƙara yawan adadin a hankali a tsawon lokaci zai taimaka wajen rage yawan gas.

Sauran kayan lambu waɗanda sukan haifar da gas sun hada da bishiyar asparagus, artichokes, da albasarta.

7 -

Sugar-Free Sweeteners (Xylitol, Mannitol, Sorbitol, Erythritol)

Yawancin abincin da ake kira "sugar-free" ko "rage cin abinci" sukan ƙunshi kayan zaki irin su xylitol, mannitol, sorbitol, ko erythritol. Wadannan sugars ne na al'ada wanda ake karawa da abinci da abin sha don sa su suyi zafi. Lokacin da wadannan kwayoyin cutar sun rushe da kwayoyin cuta a cikin babban hanji, sakamakon gas. Idan kuna ƙoƙarin kauce wa waɗannan sugars, yana da muhimmanci a karanta alamun abinci a hankali.

8 -

Abin sha tare da High-Fructose Masarar Syrup (Musamman idan Carbonated)

Babban fructose masara da zai iya samar da iskar gas kamar yadda ake yi da fructose a cikin gut. Yawancin abincin da aka shayar da su da sodas an yi su tare da manyan fructose masara da sukari maimakon sukari. Sakamakon zai iya zama mafi muni idan yana cikin ruwan sha, wanda hakan zai haifar da ƙarin gas a cikin sashin jikin ka. Idan baka ɓoye shi ba, zai fito da sauran ƙarshen.

> Sources:

> Gas da Bloating. Ƙungiyar Kasashen Duniya na Harkokin Gastrointestinal Functional. http://aboutibs.org/ibs-diet/foods-that-cause-gas-and-bloating.html.

> Gibson P, Shepherd S. Evidence na tushen abincin abincin abincin abincin gine-ginen bayyanar cututtuka: FODMAP m Journal of Gastroenterology and Hepatology 2010 25: 252-258.

> Kwayoyin cuta da Kayan Gas a cikin Tracting Digestive. Ƙungiyar Cibiyar Ciwon Ciwon sukari da Ciwon Gwaji da Kwayoyi. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract/symptoms-causes.