Sensitivities Mafi Abincin Abincin 10

Masu bincike suna tabbatar da abin da yawancinmu mun san shekaru: Wasu abinci ba daidai ba ne tare da wasu mutane. Kodayake abinci mai cike da abinci yana da kyau saboda ƙwararren ƙwayoyin cuta za a iya yi ta hanyar yin amfani da gwaje-gwaje na jini don kasancewa a cikin kwayoyin IgE, abincin abinci yana fada cikin wuri mai launin toka. Abincin abinci, irin su fuskantar alamun da ba a so ba bayan cin wasu abinci, ba sauki a tantance su ba, amma ba yana nufin cewa basu da gaskiya. Kuma suna da alama sun kasance a kan Yunƙurin.

Gano Abincin Abincin Abinci tare da Cincin Abinci

Hanyar da ta fi dacewa wajen gano abincin abinci shine ta amfani da rage cin abinci , sannan kuma wani lokaci na "kalubale" wanda zaka sake gabatarwa da abinci da tantancewa don bayyanar cututtuka. Kodayake wannan tsari ya fi cin lokaci fiye da gwajin jini mai sauƙi, yana da muhimmanci a tabbatar da cewa kana gane ainihin abubuwan da kake so, don rage yawan haɗarin cin abinci mai cin gashin kai.

A cikin wannan tsari, za ku so ku ci gaba da yin abincin abinci , kamar sauran yanayi kamar yanayi, yanayi, motsa jiki, da hawan hauka, duk zasu iya shafar aikinku na Gst (GI) da narkewa da kuma cikakkun bayyanar cututtuka. Har ila yau, ka tuna cewa abincin abinci yana da wuyar saukowa kuma yana da barazana ga rayuwa.

Ƙayyade Abincin Abincin don Kashe

Yawancin lokaci, yana da taimako don farawa tare da abincin da zai iya haifar da matsala ga jama'a a gaba ɗaya. Zaka iya zaɓar yin abincin daya a lokaci guda, ko yin su gaba daya. Waɗannan su ne manyan masu laifi:

1 -

Dairy Products

Ga wadanda suke da damuwa, abincin kiwo na iya haifar da cututtuka na ciki da / ko na numfashi, da kuma cututtukan fata. Akwai dalilai guda biyu da ya sa wannan ya faru:

1. Mutane da yawa suna lactose wanda ba shi da kyau . Wannan yana nufin cewa basu da isasshen lactase, wani ƙwayar ƙwayar cuta mai mahimmanci ne don yada lactose sugar wanda ke cikin samfurori.

2. Abubuwan da ke dauke da ƙwayoyi suna dauke da furotin da ake kira casin. Casein zai iya zama wuya a narke kuma zai iya haifar da halayen halayyar jiki da ƙumburi a cikin tsarin narkewa .

Idan ka zaɓa don kawar da kayayyakin kiwo, to, za ka ware madara, cuku, man shanu, yogurt, da ice cream. Wannan jerin ya hada da samfurin da aka samu daga madara na shanu, awaki, da tumaki.

2 -

Qwai

Qwai suna da bambancin bambanci a kan jerin sunayen abinci na rashin lafiyar ga yara. Duk da haka, akwai kuma sunadarai a cikin qwai da ke haifar da bayyanar cututtuka ga wasu mutane. Gurasa mai laushi suna da yawancin sunadarin sunadarai, amma idan kun hada da qwai akan rage cin abinci, ya fi kyau don kauce wa su gaba daya. Da zarar ka kawar da qwai daga abincinka na tsawon lokaci, za ka iya kalubalanci yatsun kwai da yatsun kwaikwayo daban don tantance duk wani haɓakawa.

3 -

Kirki ba

Kirkiran sun kasance a cikin jerin jerin kayan abinci na abinci. Ko da idan ba ku da wani rashin lafiyar da za a yi da kirki ba, akwai yiwuwar cewa kuna kula da su. Kirki ba ba kwayoyi ba ne amma an zaba su a matsayin legumes. Alamar halayen hawan gyadawa sun hada da numfashi na numfashi ko narkewa.

4 -

Shellfish

Saboda ƙaddar maɓuɓɓuka ne a kan jerin kayan abinci masu yawa na manya, yana iya kasancewa mai kyau ra'ayin su hada su a cikin rage cin abinci. Halin da ake samu shine saboda sunadaran da aka samu a cikin wannan rukuni na halittu. Misalan gishiri sun hada da:

• Kira
• Crabs
• Lobster
• Oysters
• Scallops
• Shrimp

5 -

Gluten

Gluten, wani sinadaran da aka samu a sha'ir, alkama, da hatsin rai, dole ne a kauce wa duk wanda yake da cutar celiac . Duk da haka, zaku iya samun haɓakaccen gurasar ko da ba ku da cututtukan celiac. Akwai wasu shaidun cewa ƙwarewa mai guba zai iya haifar da IBS a wasu mutane. A takaice, an yi la'akari da alwala a matsayin wani abu a cikin nau'o'in lafiyar lafiya da kuma halin halayya.

6 -

Masara

Abin takaici, masarar yau ba hatsin da kakanninmu suka ci ba. A cikin binciken bincike, masara ya nuna a matsayin daya daga cikin abinci mafi girma don taimaka wa bayyanar IBS. Abinda yake da kyau game da kawar da masara shi ne cewa yanzu shi ne kayan abinci mai yawa da aka sarrafa a cikin nau'i na fructose masara. Kuna buƙatar karanta labels a hankali.

7 -

Soy

Soy yana cikin jerin abubuwan da ke samawa yara. A takaice, yawancin mutane masu yawa suna siffantar cututtuka na IBS don cin abincin soy . Kamar masara, soya da kayan da aka samo yanzu an samo su a yawancin kayayyakin abinci. Sabili da haka, kamar masara, don kauce wa soya, dole ne ka kasance mai hankali game da karanta alamun abinci.

8 -

Naman sa, naman alade, da Ɗan Ragon

Wadansu mutane suna ba da labari ga abincin dabbobi. Hakanan, wannan zai iya zama saboda hanyar da yawancin dabbobi ke karuwa yanzu. An ba masara da shayar da ƙwayoyi da aka ba da amfani da su a matsayin magungunan abinci na farko, kamar yadda ya saba da kiwo a kan ciyawa a cikin makiyaya. Bugu da ƙari, waɗannan dabbobi suna ba da hormones da maganin maganin rigakafi, dukansu suna da damar rinjayar nama da kake ci.

Idan kayi tunanin cewa wadannan naman sun zama matsala a gare ku, zaka iya gwada neman dabbobin makiyaya da dabbobi masu tasowa da yin kalubalancin abincin da ke kan dabbobi da aka inganta da kuma ciyar da su. Baya ga gaskiyar cewa za ku ci naman dabbobi mafi kyau, akwai wasu hasashe cewa nama daga dabbobi masu kyau ya ƙunshi abubuwa masu kyau don lafiyar ku.

9 -

Coffee

Mutane da yawa sun bayar da rahoton cewa shan kofi yana motsa jijiyarsu. Wannan zai zama abu mai kyau ga wasu, amma ga wasu, wasu sunadarai da sunadarai (Salicylates) da aka gano a cikin kofi suna neman taimakawa ga alamar cututtukan da ba a so.

Idan za ku ƙara kofi zuwa jerin abinci don kauce wa cinikinku na kawarwa, zaku so kuyi kan hankali don hana cututtukan maganin kafeyin.

10 -

Babban FODMAP Abincin

FODMAPs wasu ƙwayoyin carbohydrates ne da aka samo a cikin abincin da aka saba da su, wanda yake da ƙwaya, osmotic, da kuma mummunan tunawa, wanda ya haifar da bayyanar cututtuka ga wasu mutane. Binciken bincike sun gano cewa bin wani cin abinci maras sauƙi na rage cin hanci da rashawa na IBS a kusan kashi 75 na marasa lafiya na IBS. Idan kana da IBS, madadin da bin cikakken cin abinci mai cinyewa shi ne don farawa tare da rage cin abinci na FODMAPs sannan kuma kuyi kalubale na abinci.

> Sources:

> Barrett J, Gibson P. Gidaran Oligosaccharides, Disaccharides, Monosaccharides and Polyols (FODMAPs) da Abincin Abinci maras amfani: FODMAPs ko Abincin Abinci? Ci gaba da lafiya a Gastroenterology. 2012; 5 (4): 261-268.

> Heizer W, Southern S, & McGovern S. Matsayin Abincin Abinci a cikin cututtukan cututtuka na karuwanci a tsofaffi: Nazari na Tarihi. Littafin Journal of the American Dietetic Association . Yuli 2009; 109 (7): 1204-14. Doi: 10.1016 / j.jada.2009.04.012.

> Mullin GE, Swift KM. Ƙwaƙwalwar Intanit: Gidan Gida Mai Kyau don Mafi Kwayoyin Lafiya . New York, NY: Rodale; 2011.

> Shepherd S, Gibson P. The Complete Low-FODMAP Diet . New York, NY: Gwajin; 2013.