Kimiyya tana ƙara fahimtar muhimmancin maganin rigakafi don lafiya. Duk da haka, yawancin magungunan gargajiya suna da tasiri sosai kuma haka zasu iya ciwo cututtuka na IBS. Idan kana da IBS, zaka iya ganin cewa an kama ka cikin Catch-22. Idan ka ci abincin da ke dauke da maganin rigakafi, ƙwayar cututtuka na iya ciwo, amma idan ka guje wa rigakafi, baza ka iya inganta tsarin kwayar cuta ba a cikin gut da zai iya taimakawa wajen magance IBS.
Bari mu dubi magunguna da kuma IBS don ganin idan akwai wata hanya daga wannan "dutsen da wahala".
Mene ne maganin gargajiya?
Kwayoyin rigakafi sune kayan abinci waɗanda baza su iya farfado da su ba kuma ta hanyar hulɗar su tare da kwayoyin kwari suna zaton su inganta lafiyar jiki.
Kwayoyin rigakafi ba su da ƙwayoyi a cikin ƙananan hanji saboda mun rasa enzymes wajibi ne don karya su a cikin sassan inda za'a iya shawo kan jini. Wannan rashin rashin lafiya ya haifar da haɗuwa da kwayoyin kwayoyi, inda suke taka muhimmiyar rawa wajen bunkasa girma da kuma aiki na zabi kwayoyin da ke da kyau ga lafiyarmu. Mafi yawan wannan amfani da hulɗa tare da kwayoyin ƙwayoyin cuta shine saboda fermentation.
Kwayoyin rigakafi suna iya ƙara yawan bifidobacteria (wani nau'in kwayoyin cutar da yawancin kwayoyin ke samowa ), amma kuma yana nuna ƙara yawan adadin wasu kwayoyin masu jin dadi.
Yayin da kake duban jerin yawan maganin rigakafi, za ku ga sharuddan da aka gano daga carbohydrates da aka gano a matsayin masu wahala ga IBS da masu bincike masu cin abinci na low-FODMAP :
- Fructans (inulin da fructooligosaccharides)
- Galacto-oligosaccharides (GOS)
- Oligofructose (fructose)
- Resistant sitaci
Prebiotic dake dauke da Abincin
Saboda yawancin fayilolin FODMAPs sune magunguna, za ku ga abubuwa masu yawa na FODMAP akan wannan jerin:
- Asparagus
- Tushen Chicory
- Fennel
- Tafarnuwa
- Urushalima artichoke
- Legumes (wake, chickpeas, lentils, waken soya)
- Kwayoyi irin su cashews da pistachios
- Albasarta, leeks, shallots, scallions
- Alkama na hatsi, irin su hatsi
Shirye-shirye don IBS
An gudanar da wasu nazarin don ganin idan ci gaba da amfani da kwayoyin halitta zai iya taimakawa wajen rage siginar IBS. Sakamako ya kasance mai haɗuwa sosai, amma yana bayyana cewa yawancin maganin rigakafi sun haifar da mummunar bayyanar cututtuka ga mahalarta nazarin - ba abin mamaki bane mun ba da abin da muka sani game da FODMAPs tasiri akan bayyanar IBS (karin ƙwayatarwa take kaiwa ga ƙara yawan gas wanda zai haifar da gassiness, bloating da kuma na ciki zafi).
Na sami samfurin farko game da tasiri na kari na IBS. Yawan mahalarta a cikin binciken ba shi da ƙananan haka ba za mu iya samowa daga wannan fitina ba, banda gaskiyar cewa irin wannan binciken ya buɗe ƙofar zuwa yiwuwar cewa a nan gaba zamu ga tsarin rubutun na IBS-friendly kasuwa.
Ta yaya za a samo maganin rigakafi a lafiya idan kana da IBS
Abincin da ke dauke da kwayar halitta shine wani abu da zaka iya son ci gaba - don lafiyarka da kuma IBS. Amma ta yaya za ka yi haka ba tare da damuwa da bayyanar ka na IBS ba?
Ga wasu ra'ayoyi:
1. Sau da hankali ƙara yawan abincinku na abinci mai sauƙi-FODMAP wanda ya ƙunshi sitaci sanyi. Magani mai sitaci yana da halayyar prebiotic amma a ƙananan matakan da ake da shi. Ga wasu misalan abincin da suke da ƙananan a FODMAP duk da haka suna dauke da adadin sitaci mai ƙarfi:
- Ayaba, ƙananan cikakke mafi kyau.
- Shuka-shuke
- Dankali (raw ne mafi kyau, ko da yake watakila ba a matsayin mai kyau!)
- White shinkafa
2. Yi ƙoƙarin bin abincin mai sauƙi-FODMAP na tsawon makonni biyu zuwa shida. Da zarar kun kasance cikin lokacin kawarwa kuma kuna jin daɗin samun taimako na alama, za ku iya fara sannu a hankali don sake gabatar da abincin da aka lissafa a sama kamar yadda ake yi a cikin maganin gargajiya.
Kuna iya gane cewa zaka iya jure wa wasu daga cikin wadannan abincin ba tare da kara damun bayyanar cututtuka ba. Makasudin makasudin ita shine cin abinci da yawa daga cikin waɗannan abincin kamar yadda za ku iya yayinda har yanzu ba tare da alama ba.
3. Ka tuna cewa ba duk abincin da ke da karfi ba zai zama matsala a gare ka. Ta hanyar gwaji da kuskure, zaka iya samun wasu abincin da za ka iya jurewa ba tare da fuskantar cututtuka ba.
Sources:
"Tambayoyin tambayoyi game da babban fiber, abinci mai tsadar abinci mai girma" Cibiyar yanar gizo ta Monash ta samu damar shiga Disamba 19, 2015.
Kelly, G. "Inji-Type Prebiotics: A Review (Sashe na 2)" Maimakon Medicine Review 2009 14: 36-56.
Scott, K., et.al. "Yin amfani da kwayar cutar microbiota don kula da lafiya da kuma magance cututtuka" Kwayoyin Kimiyya akan Lafiya da Cututtuka 2015 26: 1-10.
Silk, D., et.al. "Gwajin gwaje-gwaje: sakamakon ilimin trans-galactooligosaccharide a kan faecal microbiota da bayyanar cututtuka a cikin jijiyar ciwon zuciya" Abincin Pharmacology & Therapeutics 2009 29: 508-518.
Spiller, R. "Ka duba labarin: maganin maganin gargajiya da maganin rigakafi a cikin rashin jijiyar ciwon zuciya" Pharmacology & Therapeutics 2008 28: 385-396.
Whelan, K. "Sassa da kuma tasiri na maganin rigakafi a gyare-gyaren microbiota na gastrointestinal don gudanar da cututtuka na narkewa" Labarai na Cibiyar Abinci ta jiki 2013 72: 288-298.