laxativeSun san tasiri mai ƙarfi akan lafiyar narkewa. laxatives, saboda ayyukansa a cikin jiki maƙarƙashiya yana sauƙaƙawa kuma yana ba da motsin hanji akai-akai.
Yawancin sinadaran da kuke amfani da su don dafa abinci a cikin dafa abinci abinci ne waɗanda za a iya amfani da su azaman maganin laxative wanda ke da tasiri wajen hana ciwon ciki.
Menene Laxatives?
laxativesabubuwa ne masu laushi stool da haifar da motsin hanji. A lokaci guda, za su iya hanzarta jigilar hanji da kuma taimakawa wajen hanzarta tsarin narkewar abinci.
laxatives galibi ana amfani dashi don magance maƙarƙashiya; wannan yanayin yana da alaƙa da ƙananan hanji, mai wuya da kuma wani lokacin raɗaɗi.
Suna ƙara yawan ruwan da aka sha daga stool, don haka sauƙaƙe tafiya mai laushi.
Mai laxatives
Suna danshi saman stool da rufin hanji, yana sauƙaƙa wucewa.
osmotic irin laxative
Suna sa hanjin ya riƙe ƙarin ruwa kuma yana ƙara yawan motsin hanji.
saline laxative
Suna jawo ruwa daga ƙananan hanji don ƙarfafa motsin hanji.
stimulant laxatives
Suna hanzarta motsi na tsarin narkewa don tabbatar da motsin hanji.
Ba tare da takardar sayan magani ba laxatives zai iya taimakawa wajen rage maƙarƙashiya, amma idan kuna amfani da su akai-akai electrolyte damuwaYana iya haifar da canje-canjen ma'auni na acid da acid-base, wanda zai iya haifar da lalacewar zuciya da koda na dogon lokaci.
Idan kuna son motsin hanjin ku ya zama na yau da kullun, zaku iya cin abinci tare da tasirin laxative na halitta.
Ga abin da zai iya taimakawa hana maƙarƙashiya na halitta laxative abinci...
Chia iri
Fiber magani ne na halitta kuma daya daga cikin mabuɗin kariya daga maƙarƙashiya. Nazarin ya nuna cewa yawan shan fiber na iya ƙara yawan stool da laushi don samun sauƙin wucewa.
chia tsabasuna da yawa a cikin fiber mai narkewa, tare da gram 28 wanda ya ƙunshi kusan gram 11 na fiber. Fiber mai narkewa yana sha ruwa don samar da gel wanda ke taimakawa wajen samuwar stools mai laushi don kawar da maƙarƙashiya.
Berries
strawberriesmai yawan fiber, na halitta laxative a matsayin kyakkyawan zaɓi. Strawberries sun ƙunshi gram 3 na fiber a kowace kofi, blueberries 3.6 na fiber kowace kofi, da blackberries 7.6 grams kowace kofi.
Berries irin su strawberries sun ƙunshi nau'ikan fiber guda biyu: mai narkewa da maras narkewa.
Fiber mai narkewa, kamar a cikin tsaba na chia, yana sha ruwa a cikin hanji don samar da wani abu mai kama da gel wanda ke taimakawa wajen laushi. Fiber mara narkewa baya sha ruwa amma yana ƙara yawan stool don ba da damar wucewa cikin sauƙi.
Cin 'ya'yan itatuwa irin su strawberries, blueberries, da raspberries suna taimakawa wajen ƙara yawan ƙwayar fiber da na halitta laxative Hanya ce mai kyau don cin gajiyar fasalinsa.
Pulse
Pulse Yana da yawan fiber, wanda ke ƙarfafa hanji na yau da kullum. Misali, kofi daya (gram 198) na dafaffen lentil yana dauke da gram 15.6 na fiber, yayin da kofi daya (gram 1) na chickpeas ke bada gram 164.
Cin kayan lambu na halitta laxative Yana taimakawa wajen haɓaka samar da butyric acid, nau'in fatty acid mai ɗan gajeren sarkar da ke aiki azaman Bincike ya nuna cewa butyric acid zai iya taimakawa wajen magance maƙarƙashiya ta hanyar ƙara motsin ƙwayar cuta.
Har ila yau, yana aiki a matsayin wakili na anti-mai kumburi don rage kumburi na hanji, wanda za'a iya danganta shi da wasu cututtuka na narkewa kamar cutar Crohn ko ciwon kumburi.
Flaxseed
Tare da abun ciki na omega 3 fatty acid da babban abun ciki na gina jiki, flax iriYana da wadataccen abinci mai gina jiki da yawa. Ba wai kawai ba, har ma da flaxseed na halitta laxative Yana da kaddarorin kuma magani ne mai inganci don duka maƙarƙashiya da gudawa.
Flaxseed yana ƙunshe da kyakykyawan gauraya duka biyu masu narkewa da zaruruwa waɗanda ba za su iya narkewa waɗanda ke taimakawa rage lokacin wucewar hanji da ƙara girma zuwa stool.
Cokali ɗaya (gram 10) na iri na flax yana ba da gram 2 na fiber maras narkewa, da gram 1 na fiber mai narkewa.
Probiotics wani nau'i ne na ƙwayoyin cuta masu amfani waɗanda ke da fa'idodin kiwon lafiya iri-iri, gami da haɓaka aikin rigakafi da lafiyar narkewa.
Yin amfani da probiotics daga abinci ko kari yana inganta motsin hanji mai santsi kuma yana inganta daidaiton stool da saurin wucewar hanji.
An bayyana cewa musamman kefir yana ƙara danshi da girma zuwa stool.
Koren Leafy Kayan lambu
Koren ganyen ganye kamar alayyahu da Kale suna aiki ta hanyoyi daban-daban don hana maƙarƙashiya. Na farko, suna da wadataccen abinci mai gina jiki, ma'ana suna samar da adadi mai kyau na bitamin, ma'adanai, da fiber tare da ƙananan adadin kuzari.
Alal misali, 67 grams na Kale yana ba da gram 1.3 na fiber don taimakawa wajen inganta motsi na hanji na yau da kullum kuma yana da adadin kuzari 33 kawai.
Har ila yau, koren ganyen ganye suna da wadata a cikin magnesium. Wannan shine babban sinadari na yawan laxatives saboda yana taimakawa riƙe ruwa a cikin hanji don wucewar stool.
Wasu nazarin sun nuna cewa ƙananan ƙwayar magnesium na iya haɗuwa da maƙarƙashiya, don haka tabbatar da isasshen abinci yana da mahimmanci don ci gaba da motsi na hanji na yau da kullum.
Elma
Elmasuna da yawan fiber, suna samar da gram 3 na fiber a kowace kofi. Hakanan yana cike da pectin, nau'in fiber mai narkewa wanda zai iya aiki azaman laxative.
Ɗaya daga cikin binciken ya nuna cewa pectin zai iya hanzarta lokacin wucewa a cikin hanji. Hakanan yana taka rawar prebiotic ta hanyar haɓaka adadin ƙwayoyin cuta masu amfani a cikin hanji don haɓaka lafiyar narkewa.
man zaitun
Wasu bincike zeytinyaäÿä ± An gano cewa cin abinci na iya zama hanya mai tasiri don kawar da maƙarƙashiya. Yana aiki azaman mai laxative mai mai ta hanyar samar da sutura a cikin dubura wanda ke ba da damar sauƙi mai sauƙi yayin daɗa ƙaramar hanji don hanzarta wucewa.
A cikin binciken, an nuna man zaitun don inganta motsin hanji da alamun maƙarƙashiya. A cikin binciken daya, masu bincike sun hada man zaitun tare da tsarin tsaftace hanji na gargajiya kuma sun gano cewa dabarar ta fi tasiri idan aka haɗa su da man zaitun fiye da sauran abubuwan laxatives irin su magnesium hydroxide.
Aloe Vera
Aloe shine gel wanda ke fitowa daga rufin ciki na ganyen shuka. aloe veraAna amfani da shi sau da yawa don maƙarƙashiya. Yana samun sakamako na laxative daga anthraquinone glycosides, mahadi masu jawo ruwa a cikin hanji da kunna tsarin narkewa.
Ɗaya daga cikin binciken ya tabbatar da tasiri na aloe vera ta hanyar shirya shiri ta amfani da celandine, psyllium, da aloe vera. Sun gano cewa wannan cakuda na iya yin laushi yadda ya kamata da kuma ƙara yawan motsin hanji.
Samar da daga waje yadudduka na hatsi hatsi oat branYana da wadata a cikin fiber mai narkewa da maras narkewa, yana mai da shi kyakkyawan zaɓi azaman laxative na halitta. Kofin 1 kawai (gram 94) na ɗanyen oat bran ya ƙunshi gram 14 na fiber.
Wani bincike na 2009 ya kimanta tasirin amfani da oat bran maimakon laxatives a cikin maganin maƙarƙashiya a asibitin geriatric.
Sun gano cewa noman oat ɗin mahalarta ya kasance mai haƙuri. Ya taimaka musu su kula da nauyin jikinsu kuma ya ba da damar 59% na mahalarta su daina amfani da laxatives, yin oatmeal madadin motsin hanji.
Busassun plum
Erik, mafi sanannun laxatives na halittadaya ne daga cikinsu. Yana da kyau tushen fiber. Hakanan ya ƙunshi nau'in barasa na sukari da aka sani da sorbitol. Sorbitol ba shi da kyau a sha kuma yana aiki azaman wakili na osmotic, yana kawo ruwa zuwa hanji kuma yana haifar da motsin hanji.
kiwi
kiwiAn san cewa yana da kaddarorin laxative kuma abinci ne mai dacewa don sauƙaƙe maƙarƙashiya.
Wannan yawanci saboda yawan abin da ke cikin fiber. Kofi daya (gram 177) na kiwi ya ƙunshi giram 21 na fiber, wanda ke rufe kashi 5.3% na shawarar yau da kullun.
Kiwi ya ƙunshi cakuɗen fiber mai narkewa da mai narkewa. Hakanan yana da kyau tushen pectin, wanda aka sani yana da tasirin laxative na halitta. Yana aiki ta hanyar haɓaka motsi na ƙwayar cuta don tada motsin hanji.
Nazarin mako hudu ya duba tasirin kwasfa na kiwi akan duka maƙarƙashiya da mahalarta masu lafiya.
An gano cewa yin amfani da kiwi a matsayin maganin laxative na halitta yana taimakawa wajen kawar da maƙarƙashiya ta hanzarin lokacin wucewa na hanji.
kofi
Ga wasu mutane, kofi na iya ƙara sha'awar amfani da bayan gida. Yana iya haifar da sakamako na laxative na halitta ta hanyar ƙarfafa tsokoki a cikin hanjin ku.
Wannan ya faru ne saboda tasirin kofi akan gastrin, hormone da aka saki bayan cin abinci.
Gastrin yana da alhakin fitar da acid na ciki, wanda ke taimakawa wajen karya abinci a cikin ciki. Gastrin yana ƙara motsi na tsokoki na hanji kuma yana taimakawa wajen hanzarta jigilar hanji da haifar da motsin hanji.
Ɗaya daga cikin binciken ya ba mahalarta 100 ml na kofi, sannan auna matakan gastrin. Idan aka kwatanta da ƙungiyar kulawa, matakan gastrin sun kasance sau 1.7 mafi girma ga mahalarta waɗanda suka sha kofi maras kyau da kuma sau 2.3 mafi girma ga waɗanda suka sha kofi mai caffeinated.
A gaskiya ma, wasu nazarin sun nuna cewa kofi na caffeined zai iya motsa tsarin narkewa kamar yadda ake cin abinci, yana samar da fiye da 60% na ruwa.
Su
Baya ga samar da ruwa, ruwa yana da mahimmanci don motsin hanji mai santsi da kuma hana maƙarƙashiya.
Bincike ya nuna cewa ruwan sha na iya taimakawa wajen kawar da maƙarƙashiya ta hanyar inganta daidaiton stool, yana sauƙaƙa wucewa. Bugu da ƙari, sauran fiber laxatives na halittaHakanan zai iya ƙara tasirin
A cikin binciken daya, marasa lafiya 117 da ke da maƙarƙashiya na yau da kullun an ciyar da abinci mai ɗauke da gram 25 na fiber kowace rana. Baya ga karin fiber, an kuma gaya wa rabin mahalarta taron su sha lita 2 na ruwa a rana.
Bayan watanni biyu, ƙungiyoyin biyu sun ƙara yawan stool kuma sun rage dogaro ga magungunan laxatives, amma tasirin ya fi girma a cikin waɗanda suka sha ruwa mai yawa.
Masu maye gurbin sukari
Yin amfani da wasu nau'ikan sukari da yawa na iya samun tasirin laxative. Wannan saboda yana jan ruwa zuwa cikin hanji kuma yana saurin wucewa a cikin hanji. Wannan tsari yana da rauni musamman a cikin sashin narkewar abinci. masu ciwon sukari ya shafi
Lactitol, wani nau'in barasa na sukari da aka samu daga sukarin madara, a zahiri an yi bincike don yuwuwar amfani da shi wajen maganin maƙarƙashiya.
Wasu nazarin sun danganta yawan amfani da danko mara sukari mai dauke da sorbitol, wani sukarin barasa, da gudawa.
Xylitol wani barasa ne na sukari na yau da kullun wanda ke aiki azaman laxative. Yawancin lokaci ana samun shi a cikin ƙananan kuɗi a cikin abubuwan sha na abinci.
Duk da haka, idan ka cinye shi da yawa, yana iya jawo ruwa zuwa cikin hanji kuma yana hanzarta motsin hanji har ma ya haifar da gudawa.
Yawancin erythritol, barasa mai sukari, na iya samun sakamako mai laushi, jawo ruwa mai yawa a cikin hanji, yana haifar da motsin hanji.
Mai Indiya
An samar da shi daga wake Mai IndiyaYana da dogon tarihin amfani da shi azaman laxative na halitta.
Bayan cinye man castor, yana fitar da ricinoleic acid, nau'in fatty acid wanda ba shi da tushe wanda ke da alhakin tasirin sa.
Risinoleic acid yana aiki ta hanyar kunna takamaiman mai karɓa a cikin sashin narkewa wanda ke ƙara motsi na tsokoki na hanji don haifar da motsin hanji.
Senna
Sunan Alexander Senna wani ganye ne wanda galibi ana amfani dashi azaman abin motsa jiki na halitta.
Sakamakon laxative na senna ana danganta shi da abun ciki na sennoside na shuka.
Sennocytes su ne mahadi masu aiki ta hanyar hanzarin motsi na tsarin narkewa don tada motsin hanji. Har ila yau, suna ƙara sha ruwa a cikin hanji don taimakawa wajen wucewa.
Sabuntawa
Tsarin al'ada Psyllium, wanda aka samo daga haushi da tsaba na shuka, wani nau'in fiber ne tare da kaddarorin laxative.
Duk da cewa yana ƙunshe da fiber mai narkewa da maras narkewa, babban abin da ke cikin fiber mai narkewa shine abin da ke sa ya zama mai tasiri musamman wajen kawar da maƙarƙashiya.
Fiber mai narkewa yana aiki ta hanyar tsotse ruwa da samar da gel wanda ke laushi stool kuma yana sauƙaƙa wucewa. Har ma ya ce psyllium ya fi tasiri fiye da wasu magungunan laxatives.
A sakamakon haka;
Akwai hanyoyi da yawa don tabbatar da motsin hanji na yau da kullun ta hanyar ƙara yawan stool da inganta daidaiton stool. na halitta laxative Akwai.
Bu abinci mai laxative na halittaBaya ga cin abinci, ya kamata ku ƙara yawan amfani da ruwa, samun abinci mai kyau, da kuma ba da lokaci don motsa jiki na yau da kullum.
