Daga lokaci zuwa lokaci muna fuskantar matsalolin narkewa kamar gas, ƙwannafi, tashin zuciya, maƙarƙashiya ko gudawa. Yin saurin narkewa zai taimaka wajen rage waɗannan matsalolin. Hanyar yin wannan ita ce kula da abinci mai gina jiki da farko. Cin abinci mai kyau ba wai kawai yana hanzarta narkewa ba amma yana kare lafiyar hanji. To me ke saurin narkewa? Anan akwai hanyoyi masu sauƙi guda 12 don hanzarta narkewa…
Me ke Saukar Narkar da Abinci?
Me ke saurin narkewa?
Ku ci abinci na halitta
carbohydrates mai ladabiya ƙunshi cikakken mai da kayan abinci. Wannan yana haifar da cututtuka masu narkewa.
Fat-fat ana samunsu a yawancin abinci da aka sarrafa. Tare da mummunan tasirinsa akan lafiyar zuciya, yana ƙara haɗarin kamuwa da cututtukan ulcerative colitis.
Abubuwan sha masu ƙarancin kalori da abinci da aka sarrafa kamar ice cream sun ƙunshi kayan zaki na wucin gadi waɗanda ke haifar da lamuran narkewar abinci.
Nazarin kimiyya ya nuna cewa cin abinci na halitta mai dauke da sinadarai masu yawa kamar bitamin da ma'adanai na kare cututtukan tsarin narkewa. Don haka, ku ci abinci na halitta maimakon sarrafa abinci don saurin narkewa.
Ku ci abinci mai fibrous
LifYana da amfani ga narkewa. Fiber mai narkewa yana sha ruwa kuma yana ƙara girma zuwa stool. Fiber mara narkewa yana taimakawa motsa duk abin da ke cikin hanyar narkewa. Abincin fiber mai yawa; Yana rage haɗarin cututtuka na narkewa kamar ulcers, reflux, basur, diverticulitis. Prebioticswani nau'in fiber ne da ke ciyar da kwayoyin cutar hanji lafiya. Abinci mai gina jiki tare da prebiotics yana rage haɗarin cututtukan hanji mai kumburi.
A sha lafiyayyen kitse
Wajibi ne a cinye isasshen mai don narkewa. Fat yana tabbatar da shayar da abinci mai gina jiki. Hakanan yana kiyaye abinci yana motsawa ta hanyar narkewa. Ƙara yawan man fetur yana kawar da maƙarƙashiya.
Karancin shan ruwa abu ne na yau da kullun na maƙarƙashiya. Masana sun ba da shawarar shan lita 1.5-2 na ruwa mara kyau a kowace rana don hana maƙarƙashiya. Waɗanda suke zaune a yanayi mai zafi da waɗanda suke motsa jiki mai ƙarfi suna buƙatar ƙarin.
sarrafa damuwa
danniya yana cutar da tsarin narkewar abinci. Yana da alaƙa da ciwon ciki, gudawa, maƙarƙashiya da IBS. Hormones na damuwa kai tsaye suna shafar narkewa. A lokacin lokutan damuwa, ana cire jini da kuzari daga sashin narkewar abinci. An samo fasahar tunani da shakatawa da aka yi amfani da su a cikin kulawa da damuwa don inganta alamun bayyanar cututtuka a cikin mutanen da ke da IBS.
ci a hankali
Cin abinci da sauri da rashin kulawa yana haifar da kumburi, gas da rashin narkewar abinci. Cin abinci mai hankali yana nufin kula da kowane bangare na abincin da kuke ci da tsarin ci. Nazarin ya nuna cewa cin abinci mai hankali zai iya rage matsalolin narkewa a cikin mutanen da ke fama da ulcerative colitis da IBS.
Don abinci mai hankali:
Ku ci a hankali.
Mayar da hankali kan cin abinci ta hanyar kashe TV ko kwamfuta.
Kula da yadda abincinku yake kama da ƙamshi akan farantin.
Zabi kowane abinci da sani.
Kula da rubutu, zazzabi, da ɗanɗanon abincin ku.
Tauna abinci sosai
Narkewa yana farawa a baki. Hakora suna karya abinci zuwa kananan guda. Don haka, enzymes a cikin tsarin narkewa sun fi rushewa. Rashin cin abinci mara kyau yana rage sha na gina jiki.
Taunawa yana haifar da yaushi, kuma idan aka daɗe ana taunawa, to ana ƙara yin miya. Saliva yana farawa tsarin narkewa ta hanyar karya wasu carbohydrates da kitse a cikin bakinka. Yarinyar da ke cikin ciki yana aiki a matsayin ruwa mai gauraye da abinci mai ƙarfi ta yadda zai wuce cikin hanji lafiya lau.
Tauna abinci sosai yana samar da wadataccen miya don narkewa. Wannan yana taimakawa hana bayyanar cututtuka kamar rashin narkewar abinci da ƙwannafi.
ci gaba
motsa jiki na yau da kullunYana daya daga cikin mafi kyawun hanyoyin da za a hanzarta narkewa. Ɗaya daga cikin binciken da aka yi a cikin mutane masu lafiya ya gano cewa matsakaicin motsa jiki, kamar hawan keke da gudu, ya karu lokacin wucewar hanji da kusan 30%.
Balance ciki acid
Acid ciki yana da mahimmanci don narkewa mai kyau. Ba tare da isasshen acid ba, kuna fuskantar matsaloli kamar tashin zuciya, reflux acid, ƙwannafi ko rashin narkewar abinci. Ƙananan matakan acid na ciki na iya haifar da amfani da magungunan rage yawan acid.
Apple cider vinegarHanya ce mai tasiri don daidaita acid na ciki. Amma shan vinegar na iya haifar da mummunar tasiri akan tsarin narkewar abinci. Saboda haka, Mix 1-2 teaspoons (5-10 ml) na apple cider vinegar a cikin karamin gilashin ruwa. Sha kafin a ci abinci.
ci a hankali
Lokacin da ba ku kula da alamun yunwa da koshi ba, za ku iya samun iskar gas, kumburin ciki da rashin narkewar abinci. Yana ɗaukar mintuna 20 kafin kwakwalwa ta gane cewa ciki ya cika. Yana ɗaukar lokaci kafin hormones ɗin da ciki ke ɓoye su isa kwakwalwa. Don haka, ku ci sannu a hankali kuma ku kula da yadda kuke koshi. Wannan yana hana matsalolin narkewar abinci.
bar munanan halaye
Mummunan halaye kamar shan taba, shan barasa da yawa da cin abinci da daddare ba su da kyau ga lafiyar gaba ɗaya. Wadannan suna haifar da wasu matsalolin narkewar abinci na kowa.
Shan taba yana ninka haɗarin haɓaka acid reflux. Bar shan taba don rage matsalolin narkewar abinci.
Barasa yana ƙara samar da acid a cikin ciki. Yana haifar da ƙwannafi, reflux acid da ciwon ciki. Yawan shan barasa yana haifar da zubar jini a cikin sashin gastrointestinal. Rage shan barasa yana taimakawa wajen magance matsalolin narkewar abinci.
Cin abinci da daddare sannan kuma barci yana haifar da ƙwannafi da rashin narkewar abinci. Kammala cin abinci awa uku ko hudu kafin kwanciya barci.
Probiotics:probioticskwayoyin cuta ne masu amfani waɗanda ke tallafawa narkewa ta hanyar haɓaka adadin ƙwayoyin cuta masu lafiya a cikin hanji. Wadannan ƙwayoyin cuta masu lafiya suna taimakawa wajen narkewa ta hanyar rushe fiber mara narkewa wanda zai iya haifar da gas da kumburi. Ana samun shi a cikin abinci mai ƙima kamar yogurt, kefir, sauerkraut.
Glutamine:Glutamineamino acid ne wanda ke tallafawa lafiyar hanji. An samo shi don rage karfin hanji. Matakan Glutamine yana ƙaruwa ta hanyar cin abinci kamar turkey, waken soya, qwai, da almonds.
Zinc:tutiyama'adinai ne mai mahimmanci don lafiyayyen hanji. Rashinsa yana haifar da cututtuka daban-daban na ciki.
