Wasu kayan abinci zasu iya taimakawa maye gurbin, sauya yanayin da aka nuna ta ƙananan ƙungiyoyi (da kuma wasu lokutan pellet-shaped ), yayin da wasu abinci zasu iya kara shi. Kodayake maƙarƙashiya na iya buƙatar magani a wasu lokuta, mutane da yawa za su iya samun taimako ta cin abinci da kuma bin wasu hanyoyi masu kyau don saukaka takin gwiwa.
1) Fiber-Rich Foods
Bayan cin abinci mai yawan abinci a cikin fiber-wadata yana taimakawa kare kariya, bisa ga Cibiyar Lafiya ta Duniya.
Ta hanyar amfani da fiber 20 zuwa 35 na yau da kullum, zaku iya taimakawa tsarin tsarin narkewa mai laushi, ƙuƙwalwa mai sauƙi wanda zai iya sauƙi. Cibiyar Kwalejin Kwararren Kwararrun Amirka ta bayar da shawarar yin amfani da kayan abinci na fiber da sauri don hana damuwa, damuwa da gas.
Abinci a cikin fiber sun hada da hatsi iri iri irin su launin ruwan shinkafa, sha'ir, da quinoa, wasu kayan lambu da 'ya'yan itatuwa (musamman' ya'yan itatuwa masu sassaka), flaxseeds , da legumes kamar su wake da lentils. Ga yadda ake duba yawan fiber da aka samo a wasu abubuwan da zasu iya taimakawa tare da maƙarƙashiya:
- Nau'in giya (9.5 grams na fiber da ½ kofin)
- koda koda (8.2 grams na fiber da ½ kofin)
- yankakke (7.7 grams na fiber da ½ kofin)
- artichokes (6.5 grams da artichoke)
- zaki da dankali (4.8 grams a cikin wani matsakaici mai dadi dankalin turawa)
- pears (4.4 grams a cikin wani karamin pear)
- kore Peas (4.4 grams da ½ kofin)
- raspberries (4 grams da ½ kofin)
- prunes (3.8 grams da ½ kofin)
- apples (3.3 grams a daya matsakaici apple)
Mutanen da ke da hankali ga gluten ya kamata su fita don kayan lambu da 'ya'yan itace, quinoa, wake da lentils, kwayoyi da tsaba, da shinkafa shinkafa, da kauce wa hatsi irin su alkama, sha'ir, da hatsin rai. Oats na iya zama mai yarda idan sun kasance marasa kyauta.
Yayin da kake ci gaba da cin abinci na fiber, yana da muhimmanci a sha ruwa mai yawa.
Rashin ruwa yana taimakawa jiki don yaduwa fiber kuma ya samar da taimako ta jiki ta hanyar ƙara ƙanshi zuwa harsuna. Nemi ga gilashin nau'i takwas na ruwa a kowace rana.
2) Magnesium-Rich Foods
Akwai wasu shaidun cewa yaduwa akan magnesium na iya kara yawan haɗarin rikice-rikice. Alal misali, nazarin shekarar 2007 na mata 3,835 da aka wallafa a cikin Jarida na Jaridar Clinical Nutrition ta gano cewa wadanda suke da ciwon magnesium da ke mafi ƙasƙanci sun fi ƙarfin asibiti.
Mazan maza maza daga shekara 19 zuwa 30 suna buƙatar bugun Magnesium 400 na yau da kullum, yayin da mutane masu shekaru 31 da haihuwa sun buƙata 420 MG. Matasa masu shekaru 19 zuwa 30 suna buƙatar miliyon 310 kowace rana da mata masu shekaru 31 da haihuwa suna buƙatar 320 MG.
Ga jerin jerin abinci mai arzikin magnesium wanda zai iya taimakawa wajen yaki da maƙarƙashiya:
- almonds (80 MG na magnesium kowace oda)
- cashews (75 MG na magnesium kowace oda)
- dafafa alayya (75 MG na magnesium da ½ kofin)
- Abincin alkama na shredded (55 MG na magnesium a bishiyoyi biyu)
- Gwargwadon kayan ƙarfin da aka gina da ruwa (55 MG na magnesium da kofin)
- gasa dankalin turawa da fata (50 MG na magnesium a cikin wani matsakaici dankalin turawa)
- kirki ba (50 MG na magnesium da kowane abu)
- dafa nama (35 MG na magnesium da ½ kofin)
- m kirki man shanu (25 MG na magnesium da tablespoon)
Abincin da za a guje wa Ƙungiyar Amincewa
Kashewa akan tsabta, sarrafa hatsi irin su fararen shinkafa, gurasa marar yisti da farar fata da kuma maye gurbin su tare da hatsi cikakke na iya bunkasa cikewar fiber da kare kariya daga maƙarƙashiya.
Rage rage cin abinci naka, ciki har da cuku, ice cream, da nama, na iya rage yawan hadarin mahaifa. Bugu da ƙari, yana da muhimmanci a ƙayyade amfani da giya da caffeine wadanda ke dauke da kofi, shayi, soda da makamashi suna sha. Wadannan abinci na iya inganta jin dadi, wanda zai iya haifar da maƙarƙashiya.
Yin amfani da Abinci don Ƙwarewa
Don bi da maƙarƙashiya yadda ya kamata, yana da muhimmanci a hade abinci mai girma a cikin kayan abinci mai fiber tare da wasu canje-canje na salon rayuwa irin su motsa jiki na yau da kullum da kuma isasshen abinci na ruwa. A wasu lokuta, mutane na iya buƙatar ƙarin magani irin su ganye ko takardun magani ko biofeedback.
Idan abincin da salon rayuwa ya sauya kawai ya kasa taimakawa ƙwarewarka, yi magana da likitanku game da wasu zaɓuɓɓukan magani. Yin magance yanayin da kai tsaye da kaucewa ko jinkirta kulawa na gari yana iya zama mummunan sakamako.
> Sources:
> Cibiyar Harkokin Kasuwancin Amirka ta Kwararrun Iyaye. "Fiber: Yadda za a kara yawan kuɗin ku a cikin abincinku". Disamba 2010.
> Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M; 'Yan Sanda a cikin Harkokin Dietetic Nazarin Ii Group. "Ƙungiya tsakanin Tsakanin Abincin Abinci, Ruwa da Magnesium Intake da Harkokin Kasuwanci Daga Mata Mataimakin Japan." Eur J Clin Nutr. 2007 May, 61 (5): 616-22.
> Murakami K, Sasakii S, Okubo H, Takahashi Y, Hoso Y, Itabashi M; 'Yan Sanda a cikin Harkokin Dietetic Nazarin Ii Group. "Abincin Abinci da Gudanar da Ayyuka: Cibiyar Nazarin Kashi na Mata 3,835 A Matsayin 18-20." J Nutr Sci Vitaminol (Tokyo). 2007 Feb, 53 (1): 30-6.
> Ƙungiyar Kula da Cututtuka ta Kasa ta Kasa. "Riba". NIH Publication A'a. 07-2754. Yuli 2007.
> Ofishin Abincin Abinci. "Magnesium."