Duk da yake fiber yana da kyau, bran iya haifar da matsala a cikin rashin ciwo mai jiji
A cikin al'amuran al'ada, kun je likitanku na gunaguni na ciwo na ciki da kuma canji a cikin hankalin ku. Kwararka yana ba da ganewar asali na rashin ciwo mai jiji (IBS) kuma yana bada shawarar cewa ka ƙara yawan ciwon fiber . Sai ku je kantin sayar da ku kuma ku sayi hatsi. Duk da haka, bayan 'yan kwanaki, ka gane cewa bayyanar cututtuka sun kara ƙaruwa kuma ka ƙaddara cewa "fiber ba daidai ba ne ga IBS." Fiji ba daidai ba ne ga IBS, amma bran zai iya zama.
Koyi game da dangantaka tsakanin bran da IBS don taimaka maka ka zama mafi mahimmancin IBS abinci.
Menene Bran?
Bran shi ne harsashi mai wuya wanda ya ƙunshi kayan waje na hatsi, ciki har da sha'ir, masara, gero, hatsi, shinkafa, da alkama. Bran na samar da babban kashi na fiber na abinci da kuma zama mai kyau tushen magunguna masu mahimmanci, ma'adanai, bitamin da sauran kayan gina jiki. Misali na bambancin dake tsakanin hatsi tare da bran kusa da ɗaya wanda aka cire bran din shine shinkafa. Rashin shinkafa shinkafa yana da launi mai laushi, yayin da shinkafa shinkafa ya cire ɗakin ajiyar waje.
Kodayake bran wani ɓangare ne na hatsi na hatsi, samfurori irin su hatsi ko kuma muffins an shirya su tare da alkama.
Bran vs. All Wheat
Abubuwan da ake kira "bran" ko "all-bran" suna yin haka ne kawai, ƙaddamar da ƙwayar alkama. Dukan albarkatun alkama sune wadanda aka yi tare da gari wanda ya ƙunshi dukkan sassa uku na alkama, wato germ, endosperm, da bran.
Babban ɓangare na alkama gaba ɗaya ya kasance daga ƙarshen, tare da ɓangaren ƙwayar cuta da kuma rassa suna ba da ƙananan kashi.
An yi la'akari da gari marar lahani da za a tsabtace shi a cikin cewa an cire ƙwayar cuta da bran. Ana yin wannan ne da farko don ƙara zuwa rayuwar rayuwar samfurin, kamar yadda bran da germ ya ƙunshi ƙwayoyin da zasu iya tafiya rancid.
Wannan mummunan sakamako na wannan tsaftace shi ne cewa ta hanyar fitar da launi, an rage yawan abincin fiber na gari. Tun lokacin da alkama na gari ya ƙunshi ɓangaren ƙwayar hatsi, yana riƙe da fiber da sauran nauyin haɓakaccen abincin da kamfanin ya ba shi.
IBS da Bran
A cikin shekarun da suka wuce, likitoci sun ba da shawara ga masu lafiya na IBS tare da mahimmanci cewa karuwa a cikin fiber na abinci zai taimaka wajen inganta kwanciyar hankali. Duk da haka, bincike mai zurfi da aka wallafa a farkon shekarun 1990 ya kasance na farko da ya gano cewa rassan ya sa marasa lafiya na IBS suyi mummunan rauni, kuma sun kara yawan tsararru na IBS. A cikin nazarin bincikensa na shekarar 2014, Cibiyar Kwalejin Gastroenterology ta Amirka ta tabbatar da cewa hanyoyin da za a iya yin amfani da fiber, irin su alkama, ba a ba da shawara ga IBS saboda hadarin gas da ƙura ba.
Me yasa Bran zai iya zama mummuna
Babu wani bincike ko mahimmanci game da dalilin da yasa bran zai zama matsala ga marasa lafiya na IBS. Ɗaya daga cikin ka'idar ita ce, harsashi mai wuyar launin fata shine wata fuska ga jijiyoyi a cikin jikin hanji. Wani yiwuwar yana iya haɗawa da gaskiyar cewa alkama ya ƙunshi fructan, daya daga cikin nau'o'in carbohydrates masu furotin da aka gano a cikin ƙungiyar FODMAPs . Cin abinci mai yawa a cikin FODMAPs an hade shi tare da karuwa a cikin bayyanar IBS.
IBS-Friendly Fiber Alternatives
Abin takaici, akwai wasu hanyoyin fiber zuwa bran. 'Ya'yan itãcen marmari da kayan marmari sune tushen tushen fiber. Akwai wasu sauran wadanda basu da alamar alkama, dukan zaɓin hatsi.
A cikin sharuddan fiber kari, daya daga cikin mafi yawan nazarin shine psyllium , wanda aka sani da shi asphagula husk. Kodayake nazarin ya bambanta da inganci da kuma sakamakon, akwai tasowa ga ingantaccen bayyanar IBS tare da yin amfani da psyllium, kamar yadda Cibiyar Kwalejin Kasuwancin Amirka ta lura. Wani zabin, musamman idan bayyanarka ta farko ita ce maƙarƙashiya , ta zama alamar flaxseed .
Kodayake rage cin abinci a cikin fiber na abinci shine mafi kyau ga lafiyar kwayar cutar, a cikin yanayin bayyanar IBS, yawan karuwa a cikin fiber ana ganin shi a matsayin mafi taimako ga IBS-C fiye da sauran nau'in IBS .
Ko da kuwa mahimmin bayyanar alama, akwai wasu shaidun cewa ana fi dacewa da fiber zafin jiki fiye da fiber mai ƙyama. Don kauce wa ƙwarewar bayyanar cututtuka, yana da kyau a yi amfani da jinkiri lokacin haɓaka ƙwayar fiberka don ba da damar jiki don daidaitawa zuwa canji.
> Sources
> Bijkerk C, et.al. Sugar Soluble ko Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarar Ƙafa a cikin Kulawa na Farko? Gidan Wurin Lantarki na Gidan Wuta Mai Gwaninta na jarrabawar Jarida na Birtaniya na Birtaniya 2009 339: b3145.
> Cash B. et.al. Cutar Calac Cutar Cutar Cutar Cikin Cikin Cutar Wadanda Ba Tare da Cutar Marasa Mai Ciki ba Cikin Cikin Cikin Cikin Cikin Ciki Gastroenterology 2011 141: 1187-1193.
> KM, Kannan Watkins AS, Reeves LB, Goddard L, Lomer MC. Hanyoyi na Linseeds a kan Sanin cututtuka na rashin lafiya na karuwanci: Gwajin Juyin Halitta Mai Ruwa. Jaridar Human Gina Jiki da Dietetics 2012 Oktoba; 25 (5): 435-43.
> Cozma-Petruţ A, Loghin F, M, D, Dumitraşcu DL. Abinci a Irritable Bowel Syndrome: Abin da ya bayar da shawarar, Ba abin da ya haramta wa marasa lafiya! Jaridar Duniya na Gastroenterology . 2017; 23 (21): 3771. Doi: 10.3748 / wjg.v23.i21.3771.
> Hyundai Santa Fe, Moayyedi P, Lacy BE, et al. Kwalejin {asar Amirka na Gastroenterology Monograph akan Gudanar da Ciwo na Ciwo na Bikin Ƙara da Tsarin Gwiwar Harkokin Idiopathic. Jaridar Amirka ta Gastroenterology . 2014; 109 (S1). Doi: 10.1038 / ajg.2014.187.