Fiber shine mabuɗin samun abubuwa masu motsi
Lokacin da kake fuskantar maƙarƙashiya, kuna son ku ci abincin da zai sa tsarinku ya motsa. Mafi mahimmancin abincin da ya fi dacewa ga maƙarƙashiya shine fiber, kuma za ku ga cewa a cikin abincin da ya fito daga tsire-tsire.
Kyauta mafi kyau don cin abinci lokacin da aka ƙaddara
Yi amfani da jerin abubuwan da zazzabi masu yawancin fiber, sa'annan ku gano zurfi game da dalilin da yasa wadannan abinci zasu taimaka maƙarƙashiya. Zaka kuma sami kariya ga wadanda zasu iya kula da wasu daga cikin abincin da ke cikin jerin.
- Fruit: Berries, peaches, apricots, plums, raisins, rhubarb, da kuma prunes wasu daga cikin mafi kyaun 'ya'yan itatuwa fiber. Don ciwon fiber, ku ci kwasfa.
- Dukan hatsi : Gyara daga gari fari da fari shinkafa kuma ku ji dadin hatsi a maimakon haka, wanda ke samar da fiber. Dukan hatsi sun hada da hatsi, shinkafa shinkafa, dukan alkama, quinoa, sha'ir, da hatsin rai.
- Kayan lambu : Ko kuna cin ganye, stalks, ko asalinsu, za ku sami fiber daga kayan lambu, ciki har da abin da yake a cikin konkannin dankalin turawa.
- Kwayoyi : Walnuts da almonds zasu kara fiber zuwa abincin ku.
- Tsaba : Yawancin tsaba iri ne masu kyau na tushen fiber. Zaka iya ƙara su zuwa ga sallarku ko yayyafa su akan yogurt ko salads. Chia, 'yan kasa, da psyllium sune wasu daga cikin abubuwan da suka fi dacewa.
- Gwangwani da legumes na takan (tare da taka tsantsan): Legumes kamar su kaji, waken soya, kayan lewatsun ruwa, wake wake da koda kyawawa ne na tushen fiber. Duk da haka, suna da ladaran da aka samu don kasancewa gassy. Idan kana da cututtukan ciwon jiji (IBS), wake da legumes na cikin jerin jerin kayan abinci mai girma na FODMAP wanda zai iya kara yawan bayyanar IBS.
- Hot shayi : Kayan shayi da aka yi da anise ko Fennel na iya kasancewa mai dadi don saukaka kwarewarka.
Dalilin da yasa Fiber Yana Taimakawa Lokacin da Kayi Kwarewa
Kyawawan abin da za ku iya yi don sauƙaƙe ƙwararriyar shine don ƙara yawan yawan fiber na abinci. Fiber shi ne ɓangare na kayan shuka wanda baza ku iya juyo ba. Fiber yana da taimako don ƙinƙwasawa saboda yana amfani da ƙaraɗa da laushi zuwa ɗaki.
- Fiber mai laushi yana sha ruwa da ɗaure tare da acid mai gina jiki, yana samar da kayan gel wanda yake riƙe da taushi mai laushi.
- Fiber zafin jiki ba ya narkewa a cikin ruwa, don haka yana bada bulk da damshi a cikin tarin.
- Dukkan nau'i na fiber suna da kyau ga maƙarƙashiya. Tunda dukkan nau'o'i suna samuwa a cikin dukkan abincin da ake shuka, ba lallai ba ne don gwada abin da abincin ya zama ainihin tushe na fiber.
Duk da haka, ƙananan fiber ba da daɗewa ba zai iya zama da wuya a tsarinka kuma zai iya ƙara zuwa alamun gas da kuma bloating . Sabili da haka, kara yawan cin abinci da 'ya'yan itatuwa da sannu a hankali. Don magance maƙarƙashiya , an ba da shawarar cewa ka ƙara yawan fiber naka zuwa 20 zuwa 25 grams kowace rana.
Idan kana da cututtukan ciwon jiji (IBS) za ka iya gano cewa tsarinka zai fi dacewa wajen rike abinci tare da fiber mai soluble , kamar yadda fiber mai ƙyama zai iya haifar da bayyanar cututtuka.
FODMAPs da Gassy Foods
Idan kuna da IBS, kuna iya kauce wa abincin da ke da ƙananan carbohydrates (FODMAPs) , koda kuwa suna da kyau ga sauran mutanen da suke da maƙarƙashiya. FODMAPs sune carbohydrates samu a cikin abinci na yau da kullum da aka samo don kara tsananta cututtukan IBS.
Kodayake cin 'ya'yan itatuwa da kayan marmari na iya taimakawa wajen inganta yawan ƙarfin ku, wasu daga cikinsu suna da ladabi . Yana iya zama kyakkyawan ra'ayin zaɓar abincin da ba zai iya ba ku gas har sai tsarinku yana aiki da sauri. Da zarar ƙarfin ƙarfin ku ya wuce, za ku iya fadada kayan da kuka zaɓa.
Mafi kyaun 'ya'yan itace don ƙwarewa
'Ya'yan itãcen marmari ne babban zaɓi don saukewar ƙwarewa. Yawancin su zama kyakkyawan tushen fiber na abinci, tare da samar da ku tare da dukan ƙungiyar sauran abubuwan amfani mai gina jiki. Ko da yake babu wata mawuyacin kimiyya a kan al'amarin, zaka iya gano cewa jikinka ya amsa mafi kyau ga 'ya'yan da aka dafa shi ko aka bushe, maimakon tsayayya da raw.
Ga wadansu 'ya'yan itatuwa waɗanda ake tsammani su zama masu taimako a cikin mahimmanci na maye gurbin.
- Apricots
- Blueberries
- Fig
- Inabi
- Kiwi
- Gwanda
- Peaches
- Pears
- Abarba
- Kayan dabbobi
- Raspberries
- Strawberries
Zabuka Dried
- Apricots
- Dates
- Fig
- Prunes
- Raisins
Kayan Kayan Kayan Kayan Kwarewa
Cin da kayan lambu da yawa, ciki har da kayan lambu mai laushi, yana daya daga cikin mafi kyau dabarun don kiyaye ƙuƙwalwarka yana motsawa a kai a kai. Bugu da ƙari, samun wannan maganin lafiya na fiber, kayan lambu suna samar da dukkanin abubuwan gina jiki da ke da kyau ga lafiyar ku da kuma lafiyar ku.
Kamar yadda yanayin yake tare da 'ya'yan itatuwa, za ka iya gano cewa jikinka yana amsawa a hanyar da ta fi dacewa dafa shi maimakon kayan lambu. Ka ji daɗin kayan lambu da aka yi tare da kayan lambu masu yawa.
Ana zaton waɗannan kayan lambu masu amfani ne don amfani da mahimmanci.
Ku ci Ganye
- Kale
- Letas
- Alayyafo
- Sarkar Swiss
Cika Filashinku Tare Da Kayan Gwari
- Zuciyar Artichoke
- Asparagus
- Broccoli
- Brussels sprouts
- Kabeji
- Karas
- Green wake
- Peas
- Red dankali da fata
- Squash
- Zucchini
Cikakken Kwayoyi da Karuwa
Sauya daga hatsi mai tsabta kamar fararen fari da shinkafa shinkafa zuwa hatsi cikakke suna tunanin mutane da dama suyi bambanci dangane da magance matsalolin maƙarƙashiya. A nan akwai wasu zabi nagari masu kyau.
- Amaranth
- Barley
- Brown shinkafa
- Bulgur
- Oats
- Quinoa
- Rye
- Dukan alkama
Lura: Idan ka sha wahala daga maƙarƙashiya na yau da kullum, zaka iya ƙoƙarin gwada cin abinci na kowane hatsi domin tantance duk wani tasiri game da bayyanar cututtuka. Bincika tare da likitanku na farko kuma ku tabbatar da ɗorawa akan fiber daga duk sauran hanyoyin da aka jera a wadannan zane-zane.
Kyau mafi kyau don ƙwarewa
Ɗaya hanyar da za ta sauƙaƙe maƙarƙashiya ita ce ta isa ga cin abincin shayi. Hotunan taya zasu iya taimakawa wajen aiwatar da aikinka. Wani shayi da aka yi tare da ganye tare da laxative effects ne manufa. Abubuwa biyu mafi kyau ga maƙarƙashiya sune:
- Anise tea: Wannan zane-zane mai suna licorice yana da tsammanin yana da lahani da antispasmodic effects.
- Shayi Fennel: Har ila yau, kayan cin ganyayyaki, shayi na Fennel yana da tsammanin zai hanzarta hanzarta takunkumi na hanji, da kuma yin aiki da lalata da antispasmodic.
Mafi kyawun Kwayoyi don Riba
Kwayoyi suna da kyau tushen fiber da omega-fatty acid. A nan akwai wasu zabi mai kyau don isa ga lokacin da kake damuwa:
- Almonds
- Brazil kwayoyi
- Pecans
- Walnuts
Mafi Girma don Gudanarwa
Akwai wasu nau'o'in tsaba iri daban-daban waɗanda aka tsammanin zasu zama masu taimakawa a mahimmanci.
- Chia tsaba : Wadannan ƙananan 'ya'yan itace ne mai kyau tushen fiber abinci da omega-3. Yayyafa su a kan salads ko ƙara su zuwa smoothies.
- Fennel tsaba: Tuna a kan fennel tsaba ana zaton ya taimaka wajen sauƙi gas da bloating, tare da easing constipation.
- Flaxseed : Wadannan 'ya'yan itace masu dadi-dadi sunyi amfani da su don amfani da fiber da omega-3. Za a iya amfani da su a cikin yin burodi ko kara da su a sassan layi.
- Psyllium : Akwai tallafi na bincike don yin amfani da psyllium a matsayin hanyar da za ta sauƙaƙe maƙarƙashiya wanda ya sami nauyin da aka sanya shi a matsayin mai yawa.
Kyau mafi kyau don ƙwarewa
1. Fruit: Apples da pears ne quite šaukuwa.
2. Granola: Yi granola don rage yawan sukari da kuma tabbatar da cewa kuna ƙara hatsi, tsaba, da kwayoyi da za ku iya jurewa.
3. Hummus: Wannan abun cikin abun cike mai fiber yana da ƙwaƙwalwa kuma za ku iya ji dadin shi tare da sandunnan kayan lambu kamar karas ko seleri.
4. Kwayoyi: kwayoyi na Brazil, pecans, da walnuts suna da cikakkiyar haƙuri.
5. Hanyar hanya: Yi wa kanka don tabbatar da cewa kana cin abincin da ya dace maka. Zaka iya ƙara wasu kwayoyi, tsaba, cakulan ruwan sha da 'ya'yan itace (idan an jure).
6. Kayan lambu: Karas da seleri ne masu tsalle-tsalle.
Sha ruwa mai yawa
Kowane cell a cikin jikinka yana buƙatar ruwa yayi aiki a mafi kyawun iyawa. Idan ba ku sha ruwa mai yawa ba, jikinku zai biya ta hanyar jan ruwa daga cikin hanji. Wannan na iya haifar da ƙananan tsabta wanda ke taimakawa ga maƙarƙashiya. Sha ruwa a ko'ina cikin yini. Za ku san cewa kuna sha sosai idan iskarku ta bayyana.
Kalma Daga
Idan kana da maƙarƙashiya, tuna cewa abincin da ke fitowa daga tsire-tsire shine zabi mafi kyau don taimakawa wajen motsawa. Tabbatar shan sha'ir takwas zuwa 10 na taya a kowace rana kuma kuyi aiki sosai.
> Sources:
> Gibson P, Ma'aikatar Tsaro ta Sha'idodin Sha'idodin Gurasar Abinci na Gastrointestinal Abun hankulan: Hanyoyin FODMAP. Journal of Gastroenterology and Hepatology 2010 25: 252-258.
> Shepherd S, Lomer M, Gibson P. Tsarin Harshen Carbohydrates da Harkokin Gastrointestinal Aiki Jaridar Amirka ta Gastroenterology 2013: 108: 707-717.
> Makarantar Magunguna ta {asar Amirka. Ƙunni - Kai-Kai. MedlinePlus.