Idan kana da ƙananan nau'i wanda yake tafiya a cikin rassan kamar launi, kwallaye, ko zane-zane, mai yiwuwa ka yi mamaki ko irin wannan ƙarfin ya shiga cikin al'ada ko kuma yana da wani abu da ya kamata ka damu.
Ƙananan ƙarfin na iya nufin cewa abinci naka mai sauƙi ne a cikin fiber, ko kuma kana iya samun maƙarƙashiya don wani dalili. A wasu lokuta, ƙananan ƙafa na iya zama alamar yanayin likita.
A nan ne kalli wasu haddasa irin wannan poop.
Ba cin nama mai laushi ba
Girman girman ku yana da alaka da adadin fiber da ruwa da kuke cinyewa. An samo shi a cikin kayan abinci mai gina jiki, ciki har da kayan lambu, 'ya'yan itatuwa, da hatsi duka, fiber yana kara girma a jikinka kuma yana da ƙwayar da kwayoyin cuta a cikin mazauninka, yana yin gel wanda ke riƙe da kwakwalwa daga rabu da raguwa.
Idan ka sami isasshen fiber a cikin abincinka, ya kamata ka zama mai laushi, mai sauƙin wucewa, kuma kafa. Idan abincinku yana da ƙananan fiber, jikin ku yana kara yawan adadi kuma yana da wuyar wucewa, wuya , duhu, ko rabuwa cikin kankanin ƙananan.
A matsakaici, manya suna cin 15 grams ko ƙasa da fiber a rana, da nisa ƙasa da adadin shawarar. Bisa ga Cibiyar Nazarin Medicine, yawancin abincin yau da kullum yana da 38 na fiber ga maza da 25 grams ga mata a karkashin shekaru 50. Idan kun kasance sama da 50, da shawarar shawarar shi ne 30 grams ga maza da 21 grams ga mata.
Idan baku da tabbacin yawan fiber da kuke samu ba, kayi kokarin saka idin abinci na mako guda. Idan ka ci kasa da adadin da aka ba da shawarar, yin amfani da fiber naka zai iya inganta mita da daidaitattun darajar ka. Ga wadansu kayan abinci masu fiber don gwada:
- Lentils (15.6 grams da kofin)
- Raspberries (8 grams da kofin, raw)
- Green Peas (7 grams da kofin)
- Avocados (7.8 grams da rabin kofin)
- Chia tsaba (5.5 grams da tablespoon)
- Oatmeal (4 grams da kofin, dafa shi)
- Almonds (3.3 grams a cikin 24)
- Damaran kasa (1.9 grams da tablespoon)
Ƙara yawan amfani da fiber a hankali don kauce wa gashi da gas.
Ba shan giya mai yawa
Fiber da aiki tare da ruwa tare da ku don yin saurin ku. Idan ba ku samun ruwa mai yawa ba, ruwa a cikin hanzarinku yana shafewa a cikin tsarinku, yana yin karamin karama, wuya, da wuya a wuce.
Yayin da ake ingantawa, mutane da yawa masu sana'a na kiwon lafiya sun ba da shawara cewa masu lafiya suna amfani da ƙishirwa kamar yadda suke jagorantar kuma suna neman ruwa mai banbanta irin su 'ya'yan itatuwa, kayan lambu, kayan lambu, juices, soups, da sauran abubuwan sha.
Idan baku da tabbacin yadda ruwan yake da kyau a gareku, tambayi likitanku. Dangane da abubuwan da suke da shekaru, da nauyin jiki, da kuma yanayin kiwon lafiya, wasu mutane na iya buƙatar sha fiye kuma wasu mutane na iya buƙatar kasa da shawarar da aka yi.
Magunguna
Magunin da zai iya haifar da maƙarƙashiya a wasu mutane sun haɗa da:
- Antacids
- Antidepressants
- Calcium tashar blockers
- Diuretics
- Iron kari
- Narcotic magani magani
- Kwayar cutar ta Parkinson
Salon
Lokaci masu tsada a kan teburin da aka gano a kan kwamfutarka ko jagorancin salon rayuwa suna iya rage narkewa.
Don magance rashin zaman lokaci da rashin aiki na jiki, tashi ka motsa kusa ko ka ɗauki ɗan gajeren tafiya kowane sa'a.
Taimakon motsa jiki na yau da kullum yana taimakawa wajen inganta yanayin motsi ta hanyar hanyar narkewa. A matsayin makasudin manufa, yi ƙoƙari don akalla minti 30 na aiki na jiki yawancin kwanaki.
Yi lokaci don zuwa gidan wanka lokacin da kake jin motsin. Yin watsi da buƙatar na iya kara damuwa. Kuna iya gwada tashi a baya kafin ku ci karin kumallo, wanda zai karfafa ƙarfin zuciya. Ka guje wa gaggawa ko ɓarna lokacin da kake cikin bayan gida.
Wasu Yanayin Lafiya
Kodayake ƙananan ɗakin kwanciyar hankali ne sau da yawa sakamakon rashin fiber ko ruwaye, a wasu lokuta, yana iya kasancewa alama ce ta matsalar rashin lafiya.
Wasu magunguna na maƙarƙashiya sun haɗa da:
- Hypothyroidism
- Ƙunƙashin ƙwayar cutar ciwon jini
- Dama
- Ciwon sukari
- Ƙwararrun ciwo na jijiyoyin (IBS)
- Multiple sclerosis
- Kwayar Parkinson
- Uterine fibroids
- Ciwon daji
Ƙananan mutanen da ke fama da maƙarƙashiya ko kwakwalwa suna da yanayin da ke damunta ko kuma ya ragargaje gungu ko maɓalli, irin su colon polyps, diverticulitis , cututtukan ciwon jini, ko ciwon daji.
Lokacin da za a ga likitanku
Samun ƙananan hanyoyi daga lokaci zuwa lokaci yawancin abu ba damuwa dashi. Idan ka lura cewa ƙananan ɗakunan ku na tsawon fiye da ɗaya zuwa makonni biyu, duk da haka, ko kuma tare da wasu cututtuka, ya kamata ku tuntuɓi likitanku.
Idan kana da tashin hankali, vomiting, ko ciwo na ciki kuma ba su iya wucewa ba, ya kamata ku nemi likita a hankali.
Kalma Daga
Komawa dabbar da ke kama da kayan aiki, ƙananan ƙwayoyin, zane-zane, ko bukukuwa daga lokaci zuwa lokaci yawancin al'ada. Idan abincinku shi ne mai laifi, cin abinci mafi yawan abinci mai laushi da kasancewa mai tsabta zai iya taimaka maka sau da yawa, ko da yake yana iya ɗaukar kwanaki kaɗan kafin ka lura da wani cigaba. Idan kana la'akari da yin kowane irin abincin ko abincin rayuwa, yi magana da likitanku kafin yin canje-canje mai yawa a cikin aikinku.
> Sources:
> Cibiyar Nazarin Medicine. 2005. Abubuwan da ake amfani da ita don amfani da makamashi, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, da Amino Acids. Washington, DC: Cibiyar Nazarin Kasuwanci ta {asa. Doi: https: //doi.org/10.17226/10490.
> Cututtuka na Kasa na Kasa na Kasa na Kasa. Tabbatarwa. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation.
> Ma'aikatar Aikin Gona, Ma'aikatar Aikin Noma, Laboratory Data Data. Cibiyar Nazarin Kasuwanci na USDA ta Kayan Gida na Standard, Release 28.
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 kulawar lafiyar lafiyar kowane abu na lafiyar ku kuma tuntuɓi likitanku kafin yin amfani da wani maganin magani ko yin canji ga tsarinku.