Maƙarƙashiya wani yanayi ne na likita wanda motsin hanji yana jinkiri kuma yana da wuyar wucewa. Koyaya, ba yanayin barazanar rayuwa bane kuma zai wuce tare da wasu canje-canjen abinci. Menene kyau ga maƙarƙashiya? Cin abinci mai yawan fiber, shan ruwa mai yawa, da cin abinci irin su plums, apricot da ɓaure suna da kyau ga maƙarƙashiya. Wasu magungunan, irin su maganin laxative, suma suna da kyau ga maƙarƙashiya, amma ba a ba da shawarar amfani da su ba saboda duka illolinsu da kuma ɗan gajeren lokacin tasirin su.
Menene kyau ga maƙarƙashiya?
Menene Maƙarƙashiya?
Mutumin da ya yi kasa da hanji uku a cikin mako guda ana daukar shi maƙarƙashiya. Mitar motsin hanjin kowa ya bambanta. Wannan ya dogara da yanayin cin abincin ku.
Me Ke Kawo Maƙarƙashiya?
Rashin shan isasshen ruwa ko ruwa
Rashin isasshen fiber
irritable bowel syndrome,
Ciwon daji,
rashin aikin jiki,
yawan shan barasa,
Damuwa,
Ciki,
Amfani da wasu magunguna, irin su antidepressants da antacids
Canji kwatsam a cikin abinci ko matakin aiki
raunin kashin baya,
Multi sclerosis,
bugun jini,
raunin pelvic tsokoki,
dyssynergia,
Ciwon suga,
hypothyroidism ko hyperthyroidism,
Wasu mutane sun fi zama maƙarƙashiya. Wasu yanayi suna ƙara haɗarin maƙarƙashiya. Misali;
Shan magunguna kamar magungunan hawan jini na narcotic, antidepressants da antacids,
Maƙarƙashiya na lokaci-lokaci baya da haɗari kamar maƙarƙashiya mai tsayi. Akwai wasu illolin da za su iya faruwa idan ba a magance matsalar nan take ba. Idan maƙarƙashiya ya ci gaba, yana iya haifar da:
Fissure ta dubura (fissure)
Ƙaddamarwar dubura (ƙwanƙwasawa)
Kumburi na jijiyoyi a cikin dubura
Tasirin Fecal (hardening na stool)
Ciwon hanji (ƙuntatawa)
Ciwon daji na hanji
Idan akai la'akari da cewa maƙarƙashiya yana da lahani da yawa, ya kamata a magance shi da wuri-wuri.
Menene Yayi Kyau Ga Maƙarƙashiya?
Abinci don Maƙarƙashiya
Hanyoyin da suka fi dacewa don shawo kan wannan matsala sune motsa jiki, shan ruwa mai yawa, da cin abinci mai kyau da fiber. Abincin da ke kawar da maƙarƙashiya na iya zama maganin wannan matsala nan take.
Elma
Elmashine tushen fiber mai kyau. Ƙaramin apple (gram 149) yana ba da gram 4 na fiber. Fiber yana taimakawa samuwar hanji ta hanyar wucewa ta hanji kuma yana haɓaka motsin hanji akai-akai. Apples kuma sun ƙunshi nau'in fiber mai narkewa na musamman da ake kira pectin, wanda ke da tasirin laxative. Pectin yana inganta narkewa kuma yana kawar da maƙarƙashiya.
Erik
Erik Ana amfani dashi azaman laxative na halitta. Plums, wanda adadinsa na gram 28 ya ƙunshi gram 2 na fiber, suma tushen sorbitol ne mai kyau. Sorbitol wani nau'in barasa ne na sukari wanda jiki ba zai iya narkewa ba. Yana kawar da maƙarƙashiya ta hanyar jawo ruwa zuwa cikin hanji kuma yana kunna hanji.
Prunes sun fi tasiri ga maƙarƙashiya. Ya ƙunshi fiber mai narkewa da mara narkewa. Shan ruwan gwangwani a matsayin abincin safe da yamma yana taimakawa wajen motsa hanji. A rika shan ruwan 'ya'yan itace a kai a kai don hana maƙarƙashiya da kuma tsaftace hanjin.
kiwi
kiwi, Yana da wadata a cikin fiber. Wannan yana nuna cewa yana da kyakkyawan abinci mai gina jiki don tabbatar da motsin hanji na yau da kullum. Ɗayan matsakaicin kiwi (gram 76) ya ƙunshi gram 2,3 na fiber.
Kiwi Yana haɓaka motsi a cikin sashin narkewa kuma yana taimakawa ƙirƙirar motsin hanji. Kiwi yana haɓaka lokacin wucewar hanji, yana rage amfani da laxative, kuma yana inganta maƙarƙashiya.
'Ya'yan flax
'Ya'yan flaxAbubuwan da ke cikin fiber mai yawa da kuma ikon inganta rashin daidaituwa na hanji tabbas sun sanya shi fice a cikin maganin maƙarƙashiya. Cokali ɗaya (gram 10) yana ɗauke da gram 3 na fiber, gami da cakuɗen fiber mai narkewa da maras narkewa. Ta wannan hanyar, yana kawar da maƙarƙashiya.
pearsyana taimakawa wajen kawar da maƙarƙashiya ta hanyoyi daban-daban. Na farko, yana da wadata a cikin fiber. Ɗayan pear matsakaici (gram 178) ya ƙunshi gram 6 na fiber kuma yayi daidai da 24% na bukatun fiber na yau da kullun. Har ila yau, pears suna da yawa a cikin sukari na barasa sorbitol, wanda ke aiki a matsayin wakili na osmotic don jawo ruwa a cikin hanji da kuma haifar da motsin hanji.
wake
Kowane nau'in wake mai nau'in nau'i daban-daban, yana dauke da fiber mai yawa. Don haka, yana taimakawa wajen inganta motsin hanji. Ta wannan hanyar, yana da tasiri wajen kawar da maƙarƙashiya.
Artichoke
Karatu,artichokeYa nuna cewa yana da tasirin prebiotic kuma ya ce yana iya zama da amfani ga lafiyar hanji. Prebiotics wani nau'in fiber ne na musamman wanda ke inganta lafiyar narkewa ta hanyar ciyar da kyawawan ƙwayoyin cuta a cikin hanji. Yin amfani da prebiotics yana kawar da maƙarƙashiya. Artichokes sune tushen tushen prebiotics na musamman kuma suna ƙara yawan ƙwayoyin cuta masu amfani a cikin hanji.
Kefir
KefirYana da probiotic da fermented madara abin sha. Wannan abin sha na probiotic yana ƙunshe da ƙwayoyin hanji masu lafiya waɗanda zasu iya taimakawa wajen kawar da maƙarƙashiya. Probiotics suna haɓaka mitar stool, inganta daidaiton stool, da saurin motsin hanji. Tare da waɗannan tasirin, yana da kyau ga maƙarƙashiya.
ɓaure,
Fis 'ya'yan itace ne wanda ke inganta motsin hanji, yana ba da fiber kuma yana da kyau ga maƙarƙashiya. Rabin kofi (gram 75) na busasshen ɓaure ya ƙunshi gram 30 na fiber, wanda ya cika kashi 7.5% na abin da ake buƙata na fiber na yau da kullun.
Lenti
LentiLegume ne mai cike da fiber. Ta wannan hanyar, yana kawar da maƙarƙashiya. Rabin kofi (gram 99) na dafaffen lentil ya ƙunshi gram 8 na fiber. Hakanan, cin lentil yana ƙara samar da acid butyric, nau'in fatty acid mai ɗan gajeren sarka a cikin hanji. Yana ƙara motsi na tsarin narkewa don tallafawa motsin hanji.
chia tsaba
28 gramchia tsaba Ya ƙunshi gram 11 na fiber. Fiber a cikin tsaba na chia shine kusan kashi 40% na nauyinsa. Tare da wannan fasalin, shine mafi kyawun abinci na fiber. Musamman ma, yana da kyau tushen fiber mai narkewa, wanda ke sha ruwa don samar da gel mai laushi kuma yana ɗanɗano stool don sauƙi.
oat bran
bran, Ita ce babbar kusshin hatsin hatsin da ke da fiber. Duk da yake ba a cinye ko'ina kamar hatsi ba, hatsin hatsi sun ƙunshi fiber da yawa. 31 grams na oat bran yana ba da kusan gram 5 na fiber. Ko da yake oatmeal da oat bran sun fito ne daga hatsi iri ɗaya, sun bambanta da laushi da dandano.
Abubuwan sha masu zafi
Ruwan dumi yana motsa hanji kuma yana kawar da maƙarƙashiya. Bisa ga binciken, ruwan dumi yana da tasiri mai kyau akan motsin hanji.
apricots
apricotsYana ƙara mitar hanji da raguwa. An lura da waɗannan tasirin a cikin gwaje-gwajen dabba.
Blueberries
kamar duk 'ya'yan itatuwablueberries Hakanan yana da wadataccen fiber, wanda ke kawar da maƙarƙashiya.
Brussels sprouts da kabeji
Wannan ƙaramin kabeji shine tushen fiber mai kyau kuma yana ƙara girma zuwa stool. Ta wannan hanyar, yana da kyau ga maƙarƙashiya. Kabeji kuma yana tabbatar da tafiya mai santsi na stool. Abubuwan da ke cikin fiber mai wadatar sa shima yana da tasiri.
innabi
innabi Yana da wadata a cikin fiber kuma yana taimakawa wajen kawar da maƙarƙashiya.
garehul
Cire 'ya'yan itacen yana da kaddarorin laxative wanda zai iya taimakawa wajen rage maƙarƙashiya.garehulYa ƙunshi kusan gram 154 na fiber a kowace hidimar gram 2,3. Amma ka tuna cewa ruwan 'ya'yan itacen inabi na iya tsoma baki tare da wasu magunguna. Don haka, idan kuna shan wani magani, ku sha ruwan inabi tare da taka tsantsan.
orange
Daya babba m orange Yana bayar da kusan gram 81 na fiber don adadin kuzari 4. Bugu da ƙari, lemu (da 'ya'yan itatuwa citrus gabaɗaya) sun ƙunshi flavonol da ake kira naringenin wanda zai iya aiki azaman laxative.
Quinoa
QuinoaYa ƙunshi fiber sau biyu fiye da sauran hatsi. Saboda haka, yana aiki wajen kawar da maƙarƙashiya.
Misira
MisiraYana da kyakkyawan tushen fiber mara narkewa, wanda shine nau'in fiber da jiki ba zai iya narkewa ba. Wannan fiber yana aiki kamar goga mai tauri, yana wanke hanji kuma yana da tasiri wajen magance maƙarƙashiya.
alayyafo
Kofi dayaalayyafo Yana bayar da 4 grams na fiber. Har ila yau yana dauke da magnesium, ma'adinan da ke taimakawa wajen rage hanji kuma yana jawo ruwa don share abubuwa.
Popcorn abun ciye-ciye ne mai yawan fiber, mai ƙarancin kalori. Yana taimakawa wajen ƙara ƙara zuwa stool. Yana ba da damar hanjin don komai. Ku ci kwano na popcorn mara gishiri kowace rana don magance maƙarƙashiya.
Ruwan 'ya'yan itace Mai Kyau ga Maƙarƙashiya
Prune Juice
kayan
5 ko 6 bushes
rabin teaspoon na zuma
rabin teaspoon na foda
1 kofin ruwan dumi
Yaya ake yi?
Jiƙa plums a cikin gilashin ruwan dumi na minti 5.
Lokacin da plums suka yi laushi, cire mai tushe kuma a jefa guntun plum tare da ruwa a cikin blender.
Add zuma da kumin foda.
Haɗa duk kayan aikin har sai sun sami daidaiton ruwan 'ya'yan itace.
Zuba ruwan 'ya'yan itace a cikin gilashi kuma ku ji dadin abin sha.
Busassun plumyana dauke da fiber da sorbitol, wadanda ke taimakawa wajen saurin motsin hanji. zuma shine wakili na rigakafi na halitta, yana da kaddarorin antioxidant kuma yana taimakawa wajen cire gubobi daga jiki. Cumin yana tabbatar da kiyaye lafiyar hanji kuma yana taimakawa wajen dandana ruwan 'ya'yan itace.
Ruwan pear
kayan
2 gwangwani
2 teaspoon na lemun tsami ruwan 'ya'yan itace
1 tsunkule na gishiri gishiri
Yaya ake yi?
Kwasfa pears kuma saka su a cikin blender.
Juya juyi ki zuba ruwan a cikin gilashi.
Ƙara ruwan 'ya'yan itace lemun tsami da dash na gishiri baƙar fata.
Mix sosai kafin a sha.
pears; Yana da wadata a cikin fiber kuma ya ƙunshi kusan ninki biyu na sorbitol idan aka kwatanta da prunes. Tunda sorbitol yana sauƙaƙe motsin hanji, shan ruwan pear zai taimaka wajen magance maƙarƙashiya.
Apple Juice
kayan
1 apple
Rabin teaspoon na Fennel foda
rabin gilashin ruwa
Yaya ake yi?
Yanke apple kuma ku jefa a cikin blender.
Ƙara ruwa a juye juye daya.
Zuba ruwan apple a cikin gilashi.
Add Fennel foda kuma Mix da kyau.
Elma Yana da wadata a cikin fiber, ma'adanai da bitamin. Hakanan yana da tasirin laxative mai laushi. Fennel foda yana da wadata a cikin fiber don haka yana taimakawa wajen riƙe ruwa a cikin stool kuma yana sauƙaƙe motsin hanji.
Ruwan ruwan inabi
kayan
1 kofin yankakken orange
1 tsunkule na gishiri gishiri
Yaya ake yi?
Saka lemu a cikin blender kuma kuyi zagaye daya.
Zuba ruwan 'ya'yan itace a cikin gilashi.
Ki zuba gishiri dan kadan ki gauraya sosai kafin a sha.
orange; Yana da wadataccen tushen bitamin C, ma'adanai da fiber. Fiber yana taimakawa riƙe ruwa kuma yana motsa hanji ta ƙara girma zuwa stool.
Lemon Juice
kayan
Rabin lemun tsami
1 kofin ruwan dumi
1 teaspoon na zuma
Rabin teaspoon na ƙasa cumin
Yaya ake yi?
Ƙara ruwan 'ya'yan itace lemun tsami, zuma, da garin cumin a cikin kofi na ruwan dumi.
Mix sosai kafin a sha.
Limon; mai arziki a cikin fiber da bitamin C, ba wai kawai yana magance maƙarƙashiya ba har ma yana ƙarfafa tsarin rigakafi. Cumin foda yana da matukar taimako wajen kiyaye tsarin narkewar abinci lafiya. Ruwan zuma yana cike da antioxidants waɗanda ke taimakawa fitar da gubobi.
ruwan inabi
kayan
Sabbin inabi baƙar fata
Ginger
gishiri gishiri
Rabin gilashin ruwa ko bisa ga daidaiton da ake so
Yaya ake yi?
A wanke sabobin inabi.
Ƙara inabi, ginger da ruwan 'ya'yan itace zuwa juicer.
Juya juyi ki zuba ruwan a cikin gilashi.
Don ƙara gishiri gishiri.
innabiYa ƙunshi ruwa da fiber, waɗanda ke da mahimmanci don shayar da jiki da ƙara girma zuwa stool. Har ila yau, yana dauke da sorbitol, barasa mai sukari wanda ke riƙe da ruwa mai yawa kuma yana sauƙaƙe wucewar stools. Yana da laxative na halitta don magance maƙarƙashiya.
Cherry ruwan 'ya'yan itace
kayan
1 kofin sabo ne cherries
2 teaspoon na lemun tsami ruwan 'ya'yan itace
rabin gilashin ruwa
gishiri gishiri
Yaya ake yi?
A wanke cherries da kyau kuma cire tsaba.
A hada a cikin blender ta hanyar zuba ruwan da ake so da ruwan lemun tsami.
Ƙara gishiri gishiri don dandana shi.
ceri Ya ƙunshi polyphenols, ruwa da fiber. Abin da ke cikin fiber na cherries yana taimakawa wajen tattara stool kuma yana sauƙaƙe cire shi daga jiki.
Ayaba da ta cika tana taimakawa wajen hana maƙarƙashiya, yayin da ayaba da ba ta cika ba tana da akasin haka. Ma'ana yana daya daga cikin 'ya'yan itatuwa masu haifar da maƙarƙashiya. Domin ayaba mara girma ya fi yawaresistant sitaci wato yana dauke da sinadari wanda da kyar jiki zai iya narkewa.
barasa
Barasa shine sanadin maƙarƙashiya. Shan barasa da yawa yana ƙara yawan ruwan da ya ɓace ta fitsari. Wannan yana haifar da rashin ruwa. Idan ba a sha ruwa mai yawa ba, haɗarin maƙarƙashiya yana ƙaruwa saboda yawan asarar ruwa ta hanyar fitsari.
abinci mai dauke da gluten
Gluten; Yana da furotin da ake samu a cikin hatsi irin su alkama, sha'ir da hatsin rai. Ɗaya daga cikin abincin da ke haifar da maƙarƙashiya ana tsammanin shine gluten. Har ila yau, wasu mutane suna rashin lafiyar gluten. Lokacin da wani da ke fama da cutar celiac ya cinye alkama, tsarin garkuwar jikin su ya kai hari kuma yana lalata hanjin su sosai. Maƙarƙashiya na yau da kullun yana ɗaya daga cikin alamun yau da kullun na wannan yanayin.
sarrafa hatsi
Abincin da ake samu sakamakon sarrafa hatsi irin su farar biredi, farar shinkafa da farar taliya ba su da amfani. Hakanan abinci ne mai raɗaɗi. Wannan saboda bran da ƙwayoyin hatsi suna cire yayin aiki. Musamman, bran yana ƙunshe da fiber, sinadari mai gina jiki wanda ke ƙara girma zuwa stool kuma yana taimaka masa tafiya tare. Don haka, mutanen da ke fama da maƙarƙashiya ya kamata su rage cin hatsin da aka sarrafa.
madara
Madara wani abu ne da ke haifar da maƙarƙashiya ga wasu mutane. Jarirai da yara suna cikin haɗari musamman, mai yiyuwa saboda la'akari da sunadaran da ake samu a cikin madarar saniya.
Jan nama
Jan nama na iya haifar da maƙarƙashiya saboda dalilai da yawa. Na ɗaya, suna ɗauke da ƙarancin fiber, wanda ke ƙara girma zuwa stools kuma yana taimaka musu tafiya tare. Na biyu, jan nama a kaikaice yana rage yawan abincin da mutum ke sha a kullum ta hanyar maye gurbin zabin fiber mai yawa.
Idan ka cika yawancin farantinka da nama a lokacin cin abinci, za ka rage yawan kayan lambu, legumes da hatsi masu yawa da za ku iya ci.
Soyayyen abinci ko abinci mai sauri
Za mu iya sanya soyayyen abinci ko abinci mai sauri a cikin jerin abinci masu maƙarƙashiya. Wannan shi ne saboda waɗannan abincin suna da yawan kitse da ƙarancin fiber. Wannan lamari ne da ke rage narkewa kamar yadda yake cikin jan nama.
Soyayyen abinci da shirye-shiryen ci yana ƙara rage yawan ruwan da ke cikin stool, yana haifar da bushewa. Ana iya samun matsaloli tare da aikin tura hanji. Wannan yana faruwa idan kun ci gishiri da yawa. Jiki yana sha ruwa daga hanji don rama karin gishirin da ke cikin jini, wanda abin takaici yana haifar da maƙarƙashiya.
Abincin da aka sarrafa da daskararre
Waɗannan abincin sun ƙunshi abubuwan adanawa. Yana da yawa a cikin sodium ko abun ciki na sukari. Ƙara dandano da launi. Don narkar da duk waɗannan hadaddun abubuwan da suka hada da wucin gadi, dole ne tsarin narkewar abinci yayi aiki tuƙuru. Wannan yana raunana tsarin narkewar abinci. Yana haifar da matsalolin hanji daban-daban, ciki har da maƙarƙashiya. Idan akwai maƙarƙashiya, daina shan waɗannan abincin.
maganin kafeyin
Abin sha na makamashi, kofi baƙar fata, kofi mai kirim, kofi mai kafeyin, shayi, cakulan zafi, soda, da sauransu. Shaye-shaye masu dauke da maganin kafeyin abubuwan sha ne masu haifar da maƙarƙashiya. Caffeine yana jawo ruwa daga hanji idan an sha da yawa. Amma idan aka sha ta hanya mai iyaka, maganin kafeyin yana motsa hanji. Don haka, ku kula da adadin maganin kafeyin da kuke amfani da shi kowace rana.
Trabzon Persimmon
Trabzon Persimmon'Ya'yan itace mai dadi mai cike da sinadirai. Akwai nau'i biyu, mai dadi da tsami. Mai tsami zai iya haifar da maƙarƙashiya. Wannan shi ne saboda yana dauke da tannins mai yawa, wanda ke rage motsin abinci ta hanyar narkewar abinci kuma yana rage fitar da hanji. Tabbatar cin abinci iri-iri mai dadi don kauce wa maƙarƙashiya.
