Kula da abincin abinci zai iya zama hanya mai mahimmanci don gano idan kana da wani haɗuwa ga kowane irin abinci ko irin abinci. Kuna iya zaɓar yin amfani da labaran abinci don gano alamu ga alamun cututtukan da ba'a so ba, kamar wadanda aka gani a cikin ciwo na jijiyar zuciya (IBS) , ko don tantance ko wasu abinci suna taimakawa wajen bayyanar cututtuka a wasu sassa na jiki.
Kodayake gaskiyar abincin da ke cikin abinci na da wuya, akwai fahimtar yawancin abincin abinci ko rashin abincin abinci don taimaka wa bayyanar cututtuka daga ciwon daji da sauran matsalolin kiwon lafiya. Amfani da adana abincin abinci shi ne cewa yana taimaka maka ka gano ainihin abincin da zai iya zama matsala a gare ka, da kuma sanya ka a cikin wasu abubuwa a rayuwarka ko kuma yanayinka wanda zai iya ba da gudummawa ga alamun da kake so. Hanyoyi na abinci zasu iya taimakawa wajen tabbatar da cewa ba ku hana wasu abinci ba ko kuma irin abubuwan abinci ba tare da wata hanya ba.
Har ila yau, abincin abinci shine kayan aiki mai mahimmanci idan kun kasance akan rage cin abinci .
Yadda za a Ci gaba da Tattauna Abincin
1. Samo littafi
Kodayake akwai takardun abinci / aikin jarida da aka samo don na'urorin wayarka na hannu, Na yi imani cewa wannan yana daya daga cikin waɗannan lokuta inda makarantar takardun haihuwa da takarda ta fi dacewa. Abin da kuke buƙatar shi ne ƙananan rubutu da alkalami wanda za ku iya ci gaba tare da ku a kowane lokaci.
A saman kowace shafi, rubuta waɗannan masu biyowa masu zuwa:
- Lokaci
- Cutar cututtuka
- Abinci ci (idan wani)
- Wasu dalilai
2. Cika cikin Blanks
Bayan kowace cin abinci, cika shi da ginshiƙai masu dacewa. Yayin da kake lissafin bayyanar cututtuka, yi la'akari da ƙimar su a kan sikelin 1 zuwa 10. Maballin "Sauran Ayyukan" shine don rikodin abubuwa kamar damuwa ko damuwa na ciki wanda zai iya taimakawa wajen bayyanar cututtuka.
3. Neman Alamu
A ƙarshen kowane mako, bincika duk wani alamu mai yiwuwa ko abincin da zai dace. Wani rahoto da aka yi a cikin Journal of the American Dietetic Association ya kira wani abinci mai matsala kamar yadda ya nuna cewa yana haifar da bayyanar cututtuka a cikin kwana uku a kan akalla sau uku yanayi daban-daban.
4. Gwada Gasar Cincin Ciniki
Da zarar ka gano abincin da zai yiwu, ka bi rage cin abinci na tsawon makonni biyu. A wannan lokacin gwajin, tantance ko kawarwa yana da tasiri mai tasiri akan alamun bayyanarka. Idan ba haka ba, sake sake gabatarwa da abinci kuma sake tantance tasiri game da bayyanar cututtuka. Wannan tsari na iya zama kamar yana ɗaukar lokaci mai tsawo, amma mafi mahimmanci ka kasance mai kula da IBS ko wasu magungunan cututtuka na dogon lokaci!
Tips for Success
Ƙin ci abinci mai ƙananan, karin abinci mai yawa, don haka ku rage yawan tasirin jikin ku na gastrocolic akan tsarin kwayar ku. Wannan reflex stimulates mallaka contractions. Lokacin da muke cin abinci mai yawa ko kayan abinci mai mahimmanci, ana haifar da sakamakon wannan rudani, don haka zai iya taimakawa wajen rikici ba tare da la'akari da abincin da aka ci ba.
Bincika alamu dangane da yanayin damuwa da bayyanar cututtuka. Idan ka ga dangantaka, koya kanka wasu fasaha na shakatawa don taimakawa wajen dakatar da tsarinka.
Nau'i na Gurasa Gurasa
Bugu da ƙari, ƙoƙarin kawar da abinci don cin abinci iri ɗaya, akwai wasu hanyoyin da za su iya zama mafi kyau:
Ƙara Cincin Abinci
A wannan hanya, zaku kawar da abincin da yafi dacewa da abincin abinci don tsawon makonni hudu zuwa takwas. Da zarar an kawar da lokacin, za ku sake saki kowane ɗayan abinci, a cikin saiti, daya a lokaci don bincika duk wani alamu maras so. Wannan tsarin zai iya taimakawa idan ka fuskanci matsaloli na yau da kullum tare da narkewa, ciwon jiki, ciwon kai, da kuma makamashi, wanda ba a gano dalilin jiki ba.
Abincin da aka fi shafe a cikin irin wannan abincin za a iya samuwa a cikin wannan labarin:
Aikin Low-FODMAP
Abincin rageccen FODMAP shine rage cin abinci da ake amfani dasu don bi da maganin IBS. Ya haɗa da kawar da abinci wanda ya ƙunshi FODMAPs , carbohydrates wanda aka nuna don taimaka wa bayyanar cututtuka na IBS. A lokacin farko na abinci, za ku kawar da duk kayan abinci mai girma-FODMAP daga abincinku. Wannan lokacin kawarwa ya kamata ya wuce makonni biyu zuwa takwas. A ƙarshen lokacin cirewa, za a sake sake mayar da kayan abinci na FODMAP a cikin abincinku, daya a lokaci don tantance yiwuwar ku jure wa kowane nau'in FODMAP. Makasudin abincin mai sauƙi-FODMAP shi ne cin abinci kamar abinci mai yawa kamar yadda za ka iya ba tare da fuskantar wahala ba.
Sources:
Heizer, W., Southern, S. & McGovern, S. "Matsayin Abincin Abinci a Labaran Ciwo na Ciwon Maraƙi na Adu a cikin Manya: Bincike na Tarihi" Jarida na Ƙungiyar Harkokin Abinci ta Amirka 109 109: 1204-1214.
Whorwell, P. "Abubuwan Abincin Abinci na Ƙunƙarar Ciwo na Bikin Ƙasar (IBS)" Matsalar Kiwon Lafiyar Halitta 2007 16: 6-7.