Tuntube sun kasance mafi yawan abincin da mutane ke zaune a wurare masu zafi kuma a halin yanzu sun zama sabon abincin gurasar abinci. Wannan shi ne saboda amfanin kiwon lafiya wanda aka ba da kwakwa a cikin siffofinsa. Mutane yanzu suna ci karin kwakwa da kanta, da kuma adana kayan da suke da su da man fetur, madara, da ruwa.
Idan kana da IBS, za ka iya jin tsoro game da abincin da ke dan kadan fiye da abincin da ka girma tare da. Yi la'akari da abin da kayan kwakwa na iya zama da amfani don karawa da abincin ka na IBS, da kuma kayan da ya kamata ka guje wa.
Shredded Coconut da IBS
Anyi kwasfa, naman alade shredded sau da yawa a cikin kayan da aka yi da gasa, candies da sauran kayan dadi don ya ba su da dandano na kwakwa. Mutane suna kallon ko dai suna son ingancin kwakwa ko ƙin shi. Idan kun kasance mai son kwakwa, karanta don ganin idan ya dace ku ji daɗin kwakwaccen kwakwa a akai-akai.
Amfanin lafiya
Anyi kwaskwarimar shredded a matsayin mai kyau na tushen abubuwan gina jiki:
- Fiber na abinci
- Kiwon lafiya
- Phosphorus
- Potassium
Amfani da Shredded Coconut
Kwayar shredded za a iya jin dadi a hanyoyi da yawa. Tabbatacce ne kawai ka sayi iri iri iri don kada ka rage yawan sukari:
- Ƙara zuwa salula
- Yayyafa kan 'ya'yan itatuwa ko kayan lambu
- Yi amfani a yin burodi
Daidai ga IBS?
Masu binciken a Jami'ar Monash a Australia sun gudanar da bincike a kan yawancin FODMAPs a cikin wasu kayayyakin kwakwa. Ga abin da suka samo game da busassun, kwakwa-kwance:
- 1/4 kofin bauta ana daukar ƙananan a cikin FODMAPs
- 1/2 kofin cin abinci yana da girma a cikin polyols, daya daga cikin nau'ikan FODMAPs
Wannan yana nufin cewa ya kamata ku iya jin dadin cin naman alade shredded ba tare da damu ba cewa zai kara tsananta alamunku na IBS. Idan ba ka kula da polyols ba, baza ka damu da girman sashi ba.
Layin Ƙasa
A ƙananan kuɗin, kwakwaccen shuki ya nuna cewa yana amfani da fiber na abinci na IBS-ba tare da damuwa da FODMAPs ba. Idan kun kasance kwakwa fan, ku ji kyauta ku yayyafa!
Kamfanin Coconut don IBS
Yawancin karuwar man fetur ya kasance yana da muhimmanci don sanin cewa ƙwayoyi ba su da kyau a gare mu kamar yadda aka yi tunani a baya. Yanzu an yarda cewa tushen samar da abinci mai kyau yana da mahimmanci ga lafiyar mu. A cikin daidaituwa, an ga man alade a matsayin "mai lafiya."
Idan ka saya man alade, daya daga cikin abubuwa na farko da zaka iya lura shi ne cewa nauyin ya canza dangane da yawan zazzabi. Lokacin da aka adana a cikin ɗaki mai sanyi, man alade yana da ƙarfi kamar ragewa. Idan dakin yana warms, man fetur zai juya ruwa. Ko da yaushe zai yiwu saya karin budurwa kwakwa mai.
Amfanin lafiya
Tambayi wani likita mai kiwon lafiya game da lafiyar lafiyar man fetur kuma sannan a shirya don jerin dogon lokaci. Jerin zai iya mayar da hankali kan man fetur wanda yake da ciwon ciwon daji, anti-dementia, kwayoyin cutar, antiviral, da sauran kaddarorin. Duk da haka, ƙananan binciken bincike na asibiti ba kaɗan ba ne don dawo da mafi yawan waɗannan ƙidodin.
Ɗaya daga cikin wurare inda za a iya ƙaddamar da shawarwarin game da man fetur a cikin yanayin kiwon lafiya na zuciya. Kodayake an kirkiro man fetur a matsayin mai kitsen mai , yana da girma a cikin lauric acid, wanda ake zaton zai sami sakamako mai tasiri a kan HDL cholesterol wanda ke da kyau!
Abin da aka sani kuma shi ne cewa mai yalwar lafiya, irin su mai naman alade, taimakawa wajen shayar da bitamin da kuma ma'adanai.
Wani karamin binciken da ya yi amfani da mice yayin da wasu batutuwa suka sami shaidar cewa man fetur yana da tasiri a gyaran kwayoyin halitta da kuma karuwar antioxidants tare da kwarewa.
Yadda za a yi amfani da man shafawa
Kayan shafawa yana da kyau a zabi don yin jita-jita saboda yanayin hawan hayaki. Wannan yana nufin cewa ya fi dacewa da sauran man fetur yayin dafa abinci a wata zafi mai tsanani don kauce wa dandano maras kyau (da kuma hadarin kiwon lafiya) da alaka da cewa man zai fara shan taba.
Bugu da ƙari, yin amfani da man alade don singuteing, zaka iya ƙara shi zuwa:
- Duk wani girke-girke da ke kira don man fetur
- Kofi ko shayi
- Lafiya
Daidai ga IBS?
Bisa ga masu bincike na Jami'ar Monash, an yi amfani da man fetur mai yawa na 1 lita na man fetur low-FODMAP. Tun da man fetur na da kitsen ba da carbohydrate ba, babu damuwa game da abun ciki na FODMAP a kowane girman. Duk da haka, yawancin mai zai iya ƙarfafa takunkumi na hanji, wanda ba wani abu kake so ba idan kana da IBS.
Wasu mutane sun ce suna samun taimako ta jiki ta hanyar amfani da man fetur a kowace rana. Duk da haka, babu bincike don tallafawa ko saba wa wannan.
Layin Ƙasa
Kayan shafawa yana nuna kyakkyawar ma'ana mai kyau ne cewa a cikin gyare-gyare kada ya sa IBS ya fi muni.
Kayan shafawa don IBS
Rawan sanyi shine ruwa wanda yazo daga nama na kwakwacin kwakwaro.
Amfanin lafiya
Saboda madara mai kwakwalwa ya ƙunshi man fetur, musamman a cikin nau'i mai tsaka-tsaka mai tsaka-tsaka, ana zaton zai bayar da irin amfanin lafiyar kamar yadda man fetur yake.
Yadda za a yi amfani da ƙwayoyin tsumma
Za a iya amfani da madara mai amfani a duk inda za ku yi amfani da madarar madara:
- Baking
- Shan
- Lafiya
- Soups
Daidai ga IBS?
Bisa ga masu bincike a Jami'ar Monash, an dauki nauyin kilo 1/2 na low-FODMAP.
Layin Ƙasa
Magani mai sanyi yana nuna bayar da lafiya, madara mai yalwaci maimakon maye gurbin wanda yake da IBS. Musamman, madara mai kwakwa shi ne zabi nagari ga wadanda basu da ƙwayar lactose ko wadanda ke biye da abincin mai sauƙi-FODMAP . Tabbatacce ne kawai don saya madara na kwakwa wanda ba shi da guar danko kara da shi kamar yadda guar danko zai iya haɗuwa da haddasa cututtukan cututtuka maras so.
Ruwan Kwakwa da IBS
Ruwan ruwan sanyi shi ne ruwa daga ciki na koren kore kore. Ruwan ruwan sanyi ya fara jin dadin karuwa yayin da ake maye gurbin wasanni na wasanni saboda ƙananan abun ciki na sukari.
Amfanin lafiya
Daga dukkan hanyoyin da za'a iya jin daɗin kwakwa, ruwan kwakwa yana ba da komai a cikin sha'anin kiwon lafiya. Yana dauke da potassium, sodium da wasu ma'adanai, wanda shine dalilin da ya sa ake kallon shi a matsayin madadin lafiya ga shafukan wasanni masu shahara. Duk da haka, har yanzu yana da girma a cikin adadin kuzari kuma don haka ne kawai mutanen da suke da matsayi na matakai zasu iya amfani da shi ko kuma zai iya taimakawa wajen samun karfin.
Yadda za a yi amfani da ruwan kwakwa
Ruwan ruwan sanyi za a iya bugu madaidaiciya ko kara da su.
Daidai ga IBS?
Ba kamar na man baro, ruwan kwakwa yana dauke da FODMAPs. A cewar Jami'ar Monash:
- A 3 oz. Ana kiran sabis na low-FODMAP
- An 8 oz. hidima ya ƙunshi mafi girma daga cikin ƙwayoyin FODMAPs oligos da polyols
Layin Ƙasa
Tare da yiwuwar samun matakan da suka fi girma na IBS-FiggerMAPs da kuma abubuwan da basu dace ba, zai yiwu ya bar ruwan kwakwa daga jerin kayan kasuwancinku.
Sources
- "Fats da Cholesterol: Ba tare da Abincin ba, in tare da mai kyau" Harvard School of Lafiya na Jama'a
- Jami'ar Monash Low FODMAP Diet App
- Yeap, S. "Antistress da kuma antioxidant sakamakon budurwa kwakwacin man fetur a cikin vivo" Experimental da Medicine Lafiya 2015 9: 39-42.