Akwai wasu lokuta masu mahimmanci inda abin da kake buƙatar ɗauka shi ne ƙananan gas. Abin farin, akwai wasu abinci waɗanda ba su iya haifar da iskar gas ba. Zaka iya juyawa zuwa waɗannan lokacin da kake buƙatar jin cewa ba za ka fuskanci kunya na flatulence ba .
Me yasa wasu abinci ke kawo gas
A matsayin babban yatsan yatsa, kayan abinci masu ganyayyaki sune wadanda ke dauke da wasu nau'o'in carbohydrates, fiber zafin jiki, ko duka biyu. Wadannan abubuwa basu da hankali a ƙananan hanji kuma a maimakon haka sunyi hanyarsu zuwa babbar hanji inda aka kafa su ta kwayoyin gut . Wannan samfurin wannan tsari shine gas.
Don guje wa gas, yi kokarin cin abinci wanda ba daidai ba ne. Wadannan sauran abinci ba za a karya su ta hanyar kwayoyin cutar ba saboda haka ya kamata ka kasance lafiya.
Yana da mahimmanci a san cewa wasu iskar gas din na al'ada ne kuma yawancin kayan abinci masu kyau suna da kyau a gare ku. Ka yi ƙoƙarin rage abincinka ga abincin da ba abinci ba kawai idan yana da mahimmanci cewa ka kasance maras lafiya.
Masarrafan Dabbobi Ba Masu Girka ba
Jikunanmu suna da kyau don ƙwayar furotin. Maganin gina jiki wanda ya zo daga dabbobi basu dauke da kwayoyin carbohydrates da za su iya yin amfani da kwayar cutar ba. Saboda wannan, zabar cin abinci daga cikin waɗannan abincin shine wurin tsaro lokacin da kake so ka guje wa gas mai ban kunya ko marar sanyi.
Glazes da gravy na iya haɗuwa da sukari, tafarnuwa, ko albasa, duk wanda zai iya samar da gas, don haka tabbatar da cin waɗannan abubuwa a fili:
- Naman sa
- Kaza
- Qwai
- Kifi
- Turkey
Idan ka zaɓi kada ku ci kayan dabba, akwai wadataccen sauran abinci don ku ji dadin.
Kafa kan kayan lambu na Non Gassy
Akwai kayan lambu da yawa wadanda basu da isa a cikin carbohydrates don haka ba zasu iya taimakawa wajen yin amfani da burodi na intestinal.
Wadannan duka suna da kyau a gare ku, don haka ji dasu don yada su a kan farantin ku. Kuna iya la'akari da yin salatin sauki daga gare su kuma juya wannan cikin babban abincinku.
- Bell barkono
- Bok choy
- Kokwamba
- Fennel
- Ganye, kamar Kale ko alayyafo
- Green wake
- Letas
- Alayyafo
- Tumatir
- Zucchini
'Yan'yan Non Gassy a Ƙananan Ƙidaya
Za ku ga cewa 'ya'yan itatuwa suna da suna don samar da iskar gas. Duk da haka, yana da kyau ra'ayin da za su ci su a cikin gyare-gyare.
Akwai ƙayyadadden yawancin carbohydrate wanda zai iya samo jikinka a kowane lokaci. Ƙarin 'ya'yan itatuwa da kuke ci - ko da daga cikin waɗannan nau'ikan zaɓuɓɓuka masu yawa - yawancin ku yana fuskantar gas maras so daga waɗannan' ya'yan itatuwa:
- Blueberries
- Cantaloupe
- Clementine
- Inabi
- Amsoshi
- Kiwi
- Abarba
- Raspberries
- Strawberries
Abincin Gurasar Abin Cikakke
Kwayoyin da aka samo a cikin kayan abinci mai ƙanshi irin su yogurt sun riga sun kula da carbohydrates gutsika zai iya yin amfani da shi. Wannan yana tayar da hankalin ku daga ci gaba da yin duk aikin, wanda ya rage damar gas.
A matsayin karin amfani, irin wannan kwayoyin ma yana da kyau ga lafiyar lafiyar ku. Ba za ku iya yin kuskure ba tare da ɗaya daga cikin waɗannan zaɓuɓɓuka.
- Fermented kayan lambu
- Kefir
- Kombucha
- Yogurt (ba tare da kara sugars)
Mafi Girma Gassy
Kana iya mamakin sanin cewa akwai wasu carbohydrates a cikin kayayyakin alkama da zasu iya taimakawa ga gas. Saboda wannan, zaɓuka masu biyowa sune mafi kyau da zaɓuɓɓuka don lokutan da ba ku so ku magance gas.
- Gluten-free abinci
- Gurasa da gishiri
- Oats
- Rice, launin ruwan kasa ko fari
- Quinoa
Ƙungiyar Abincin Gizon Non Gassy
Tare da kayan lambu marasa 'ya'yan itace da' ya'yan itatuwa, akwai wasu zabi mai kyau waɗanda za ku iya ji dadin ciwo.
Daga cikinsu akwai kwayoyi, amma ba kowace kwaya ba ce. Ka yi ƙoƙarin ƙuntata kanka ga macadamia, pecans, da walnuts. Har ila yau, za ku kasance lafiya mai lafiya idan kun kasance a kan cuku. Saboda wannan, tsaya tare da cheddar, mozzarella, ko swiss.
Kalma Daga
Abin baƙin cikin shine, kamar yadda kake gani, jerin abinci na abinci yana da ɗan iyaka. Wannan ya sa shi kasa da manufa kamar shiri na yau da kullum, saboda haka waɗannan shawarwari za a yi amfani dasu kawai a wani lokaci lokacin da ya fi muhimmanci a zama kyauta.
Idan kayi jituwa da gas na intestinal da kuma bloating akai-akai, ƙila za ka so ka duba cikin abincin mai sauƙi na FODMAPs . Yana da tallafi na kimiyya don gano abubuwan da ke taimakawa ga waɗannan matsaloli.
> Sources:
> Gibson P, Shepherd S. Evidence na tushen abincin abincin abincin na aikin gastrointestinal bayyanar cututtuka: A tsarin FODMAP. Journal of Gastroenterology and Hepatology. 2010; 25: 252-258.
> Cututtuka na Kasa da Kwayoyin Kwayoyin Kasa na Kasa na Kasa (NDDIC) Gas a cikin Tracting. 2016.