Magunguna 20 Don Kula da Raunin Jijiyoyi, Cewar Masana

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Karka Rasa

Gida Lafiya Kiwan lafiya Na zaman lafiya oi-Shivangi Karn By Shivangi Karn a ranar 21 ga Yulin, 2020| Binciken By Arya Krishnan

Tsarin juyayi ya kasance daga tarin jijiyoyi da ƙwayoyin da ake kira neurons. A cikin mutane, an raba shi cikin tsarin juyayi na tsakiya (kwakwalwa da lakar kashin baya) da tsarin jijiyoyin jiki (duk jijiyoyin da ke wajen kwakwalwa da jijiyoyin baya). Raunin jijiya babban al'amari ne wanda mutane ke yin biris da shi.



Magungunan Gida Don Kula da Raunin Jijiya

Yayinda aka rarraba tsarin juyayi a cikin jikin duka, duk wani rauni, damuwa ko damuwa ga sassan jiki na iya haifar da raunin jijiyoyi. Sauran dalilan sun hada da jijiyoyin lalacewa, abinci marasa lafiya, magunguna, cututtuka, ƙwayoyin cuta da ƙarancin abinci mai gina jiki.



Magungunan gida ko hanyoyin magani na halitta suna da tasiri don warkar da raunin jijiyoyi. Suna haɓaka jijiyoyi mafi sauƙi tare da ƙarancin sakamako ko babu illa. Hakanan ana amfani da waɗannan magunguna tun zamanin da lokacin da ilimin likita bai ci gaba ba. Dubi waɗannan magungunan gida don magance raunin jijiyoyi. Ka tuna, yana da kyau koyaushe ka tuntuɓi masanin likita idan ka fuskanci duk wata matsala ta jijiya.



Tsararru

1. Omega-3 mai Acid

Tsarin juyayi na tsakiya (CNS) an hada shi da dogayen sarƙoƙi na omega-3 da omega-6. Wani binciken ya ce omega-3 wani muhimmin abu ne don ci gaban gani da jijiyoyin jiki. Yana taimaka hana cututtukan jijiyoyin jiki, da tabin hankali da na neurodegenerative zuwa babban harbi. Omega-3 na iya samun ƙarfin ƙwaƙwalwar ƙwaƙwalwa game da mummunan rauni na jijiyoyin jiki. [1]

Abin da za a yi: Ku ci abinci irin su kifin kifi, sardines, flaxseeds, walnuts da chia tsaba domin suna da wadata a cikin kitse na omega-3.



Tsararru

2. Hasken rana

Hasken rana (sanyin safiya) yana taimakawa inganta bitamin D a jiki. Akwai kusan kwayoyin 200 wadanda aka tsara saboda wannan bitamin na hasken rana. Vitamin D kuma yana taimakawa tare da maye gurbin alli da ingantaccen aiki na tsarin neuromuscular. [biyu] Samun hasken rana na yau da kullun na iya taimaka wa ci gaban ƙwayoyin kwakwalwa da kare jijiyoyi. Hakanan yana taka muhimmiyar rawa wajen yada kwayar cutar. [3]

Abin da za a yi: Kasance cikin hasken rana na asuba na akalla minti 15-20 kowace rana. Guji hasken rana da rana domin suna iya haifar da matsalar fata.

Tsararru

3. Motsa jiki a kai a kai

Rikicin CNS na iya haifar da yanayi kamar ɓacin rai da rashin hankali. Wani bincike ya ce motsa jiki yana nuna sakamako mai kyau a kan ayyukan kwakwalwa da yawa kamar su circadian rhythm, radadin amsawa da ayyukan fahimi. Hakanan yana iya zama mai alƙawarin dawowa daga cututtukan jijiyoyin jiki da tabin hankali. [4]

Abin da za a yi: Motsa jiki yau da kullun. Ko da yin tsere ko yin tafiya na rabin awa zai yi aikin a inganta rauni na jijiya.

Tsararru

4. Abincin teku

Abincin teku yana cike da bitamin, ma'adanai, omega-3 acid mai, sunadarai da amino acid. Wadannan mahimman abubuwan gina jiki na iya taimaka wa ci gaban tsarin juyayi da kwakwalwa. Abincin teku ya hada da kifi mai kitse kamar mackerel da herring, kifi mara kyau kamar haddock da cod tare da kaguwa, lobster da jatan lande. [5]

Abin da za a yi: Yi amfani da abincin teku da aka ambata. Hakanan zaka iya cinye abubuwan da suka samo asali kamar su man kifi.

Tsararru

5. Tsaba Lafiya

Tsaba kamar su chia tsaba, flaxseeds da 'ya'yan kabewa sun ƙunshi mahaɗan phenolic, antioxidants, sunadarai, bitamin da kuma ma'adanai. Suna taimakawa wajen hana lalacewar abu mai guba, mutuwar kwayar halitta da kumburin kwakwalwa da wadatar ƙwayoyinta ta hanyar abubuwan gina jiki masu mahimmanci. [6]

Abin da za a yi: Sanya tsaba da aka ambata a cikin curry da kuka fi so, kayan lambu ko miya don samun fa'idodin su. Guji yawan shan sa.

Tsararru

6. Tafiya Bare da kafa

Wani bincike ya ce saduwa da jikin mutum tare da doron kasa yana haifar da sakamako mai ban mamaki a kan kiwon lafiya da ilimin kimiyyar lissafi, musamman ma wadanda ke da nasaba da kariyar jiki, raguwar kumburi, rigakafin cututtukan ciki da warkar da rauni. Tafiya babu takalmi na iya taimakawa rage damuwa, kwantar da hankali da jiki, inganta ingancin bacci da sauran ayyukan jiki. [7]

Abin da za a yi: Tafiya babu takalmi cikin ciyawa, ƙasa mai laushi ko yashi na kusan minti 30 kowace rana, musamman da safe.

Tsararru

7. Koren Kayan lambu

Koren ganye masu tsire-tsire suna kare kariya daga hankali kuma ɗayan mafi kyawun maganin rauni na jijiya a gida. Wani bincike ya nuna cewa shan kwaya daya na ganyayen koren ganye a kowacce rana na taimakawa rage saurin fahimta da matsalolin jijiyoyin jiki da ke faruwa tare da tsufa. Ganyen ganyayyaki masu wadataccen bitamin K, folate, beta-carotene, flavonoid da lutein suna da shawarar. [8]

Abin da za a yi: Yi amfani da koren kayan lambu kamar su broccoli, koren wake, kabeji, peas da kale aƙalla sau ɗaya tare da abincinku. Yi ƙoƙarin guje wa kayan lambu na gwangwani ko na daskararre.

Tsararru

8. Duhun Cakulan

Flavonoids da antioxidants a cikin cakulan mai duhu suna da kyau don aikin fahimta da cututtukan cututtuka. Choan cakulan masu duhu suna da ƙarfin haɓaka haɓakar haɓaka da aiki na kariya. Yana da tasiri mai sauƙin tasiri akan CNS kuma yana taimakawa cikin samar da glucose da oxygen zuwa ƙwayoyin cuta. [9] Magnesium a cikin cakulan mai duhu kuma yana taimakawa cikin shakatawa tsarin juyayi

Abin da za a yi: Yi ƙoƙari ku ci cakulan cakulan sau 3-4 a mako. A cikin rana, ana bada shawarar 30-40 gm. Guji cakulan mai duhu wanda ya ƙunshi ƙarin sukari.

Tsararru

9. 'Ya'yan itacen da aka bushe

'Ya'yan itacen da aka bushe kamar su almond, apricots da goro an cika su da ɗumbin magnesium. Wannan muhimmin gina jiki yana taka muhimmiyar rawa a cikin aikin neuromuscular da watsa jijiyoyi. Magnesium shima yana taka rawa ta kariya daga mutuwar kwayar cutar neuronal kuma yana iya hanawa da magance cututtukan jijiyoyi da yawa. [10]

Abin da za a yi: Amfani da matsakaicin adadin drieda fruitsan itace drieda dailyan kullun (kusan 20 g).

Tsararru

10. motsa jiki mai zurfin motsa jiki

Ayyukan motsa jiki mai zurfi (DBE) suna taimakawa horar da hankali da jiki. Nazarin ya ce DBE yana inganta aikin tsarin juyayi mai sarrafa kansa wanda ke sarrafawa da daidaita ayyukan jiki kamar numfashi, bugun zuciya, yin fitsari da motsa sha'awa. [goma sha]

Abin da za a yi: Yi DBE kowace safiya. Guji yin su nan da nan bayan cin abinci.

Tsararru

11. Yoga, Zuciya Da Aerobics

Yoga (kundalini yoga da dhanurasana), yin zuzzurfan tunani da motsa jiki ana ɗauka ɗayan ɗayan mafi kyawun magunguna don magance raunin jiji. Yoga yana inganta ayyukan tsarin juyayi na gefe, tunani yana taimakawa wajen kiyaye kuzarin jiki ta hanyar kunna tsarin juyayi mai juyayi da motsa jiki yana taimakawa inganta cututtukan CNS kamar ADHD da baƙin ciki na yau da kullun.

Abin da za a yi: Yi yoga, tunani ko wasan motsa jiki kowace rana.

Tsararru

12. Berry

Berries kamar su blueberries da strawberries suna da wadataccen flavonoids, antioxidants da mahaɗan anti-inflammatory. Wadannan mahimmin mahadi suna nuna kyakkyawan sakamako akan cututtukan da suka shafi kwakwalwa da haɓaka siginar neuronal [12]

Abin da za a yi: Berriesara 'ya'yan itace a cikin abincinku ta hanyar ƙara shi zuwa salads na' ya'yan itace, smoothies ko pancakes.

Tsararru

13. Shayi

Shayi kamar shayi na chamomile da koren shayi suna da wadatar terpenoids da flavonoids. Ana amfani da shayi na Chamomile a matsayin mai saurin kwantar da hankali don kwantar da jijiyoyi da rage damuwa da damuwa. [13] A gefe guda, phytochemicals a cikin koren shayi yana motsa CNS kuma yana ba da gudummawa ga ƙoshin lafiya. [14]

Abin da za a yi: Amfani da chamomile ko koren shayi aƙalla sau biyu a rana. Hakanan ana ɗaukar Fanshin ruwa da shayi na lavender masu amfani.

Tsararru

14. Jin kamshi

Aromatherapy yana taimakawa kunna tsarin juyayi mai juya zuciya wanda ke daidaita zuciya, narkewa, fitsari, tashin hankali da sauransu. Abubuwa masu mahimmanci kamar su lavender, bergamot da chamomile da ake amfani da su don aromatherapy ba kawai kwantar da hankali da damuwa ba amma yana kunna tsarin mai juyayi wanda ke taimakawa daidaita ayyukan jiki daban-daban. [goma sha biyar] Wannan yana nuna cewa aromatherapy na iya zama ɗayan mafi kyawun magungunan gida don magance raunin jiji.

Abin da za a yi: Yi aromatherapy tare da mai mai mahimmanci aƙalla minti 30 sau ɗaya ko sau biyu a rana. Hakanan, tafi don shakatawa tausa wanda ke amfani da mahimmin mai.

Tsararru

15. Maganin Ruwa

Maganin ruwa, maganin wanka ko kuma maganin ruwa ya tsufa kamar 'yan Adam. Ana amfani dashi sosai a cikin hanyoyin magance cututtukan jiki don haɓaka lafiyar. Wani bincike ya ce nitsar da ruwa (fitar da kai) yana haifar da halayen mutum da na motsa jiki kuma yana taimakawa wajen kiyaye motsin lantarki na al'ada na jiki. Magungunan ruwa shima yana taimakawa rage kumburin ciki da kuma tsoka. [16]

Abin da za a yi: Canja tsakanin ruwan sanyi da ruwan zafi yayin wanka. Farkon wanka da ruwan sanyi sannan da ruwan dumi. Bayan haka, gama wanka da ruwan sanyi.

Tsararru

16. Vitamin B12

Vitamin B12 yana da mahimmanci ga CNS a cikin dukkanin shekaru. Wani bincike ya gano cewa rashi wannan muhimmin bitamin yana da nasaba da mafi munin azanci da kuma raunin motsa jiki. [17] Wani binciken kuma ya nuna cewa bitamin B12 na iya taimakawa hana cututtukan CNS kamar su lalatawar jiki, rikicewar yanayi da Alzheimer's. [18]

Abin da za a yi: Amfani da abinci mai wadataccen bitamin B12 kamar kaji, nama, kwai, kifi da hatsi masu ƙarfi.

Tsararru

17. St. John’s Wort

St John's Wort shine fure mai launin rawaya galibi ana amfani dashi azaman antidepressant. Bacin rai cuta ce mai haɗari ta ƙwaƙwalwa da ke biye da wasu rikice-rikice kamar rashin barci, ƙarancin hankali, ƙarancin abinci, rashin sha'awa da damuwa. St John's Wort wani tsire-tsire ne mai mahimmanci wanda zai iya taimakawa wajen magance matsalolin da ke sama da sauran waɗanda ke da alaƙa da ƙwayoyin cuta. [19]

Abin da za a yi: Shirya shayin St. John's Wort ta tafasa busasshiyar ganye ko furenta a ruwa. Sha a kalla sau biyu a rana. Guji yawan shan sa.

Tsararru

18. Kayan Kiwo

Cutar farfadiya cuta ce ta jijiyoyi wanda ke kama da kamuwa da cuta. Wani bincike ya nuna cewa ƙananan kayan kiwo suna rage ƙofar kamawa. Peptides a cikin madara suna haɓaka ƙwaƙwalwar ƙwaƙwalwa kuma suna taka muhimmiyar rawa a cikin kulawar farfadiya. Tsanaki, madarar shanu na iya haifar da kumburin neuronal a cikin wasu mutanen da ke rashin lafiyan layin furotin na madara. [ashirin]

Abin da za a yi: Sha ba fiye da kofuna biyu na madara a rana ba. Guji, idan kun kasance masu rashin lafiyan ta.

Tsararru

19. Kuci abincin da zai sanyaya muku ciki

Kiwan lafiya na tsarin narkewa yana da alaƙa da duka CNS da tsarin juyayi mai shiga ciki. Tsarin kwayar halitta mai yaduwa (kwayoyin cutarwa marasa cutarwa na hanji) suna taka muhimmiyar rawa wajen narkar da abinci kuma duk wani tashin hankali a gare su na iya haifar da cututtukan CNS kamar Alzheimer, sclerosis da Parkinson's. Rikicin jijiyoyi na iya shafar hanji kai tsaye. Sabili da haka, cinye abincin da ke kwantar da ciki kuma yana taimakawa kula da ƙwayar flora. [ashirin da daya]

Abin da za a yi: Ku ci abinci irin su yoghurt, 'ya'yan itacen da ke da fiber da kayan lambu, man zaitun da almon.

Banana gashi mask a gida
Tsararru

20. Hutu Da Barci Lafiya

Rashin ingancin bacci yana shafar CNS da tsarin jijiyoyin jiki. Rashin bacci yana haɓaka amygdala reactivity kuma yana haifar da raunin motsin rai, matsalolin ƙwaƙwalwar ajiya, damuwa da damuwa. [22] Wannan shine dalilin da ya sa ake ɗaukar bacci mai kyau a matsayin ɗayan mafi kyawun magungunan gida don ciwon jijiya.

Abin da za a yi: Atauki akalla awanni 7-9 na bacci kullun. Kula da lokacin bacci.

Tsararru

Tambayoyi gama gari

1. Yaya zan iya gyara tsarin juyayi na bisa ga al'ada?

Akwai hanyoyi da yawa na halitta don gyara tsarin juyayi. Sun hada da shan hasken rana da asuba, tafiya ba takalmi, motsa jiki, yoga da cin abinci mai wadataccen bitamin B12, folic acid, antioxidants da polyphenols.

2. Menene raunin jijiyoyi?

Raunin jijiya yanayin da jijiyoyi ke lalacewa. Yayinda ake rarraba jijiyoyi a cikin jiki duka don musayar sigina tsakanin kwakwalwa da sassan jiki kuma akasin haka, duk wata illa ga jijiyoyin na iya haifar da alamun rashin dadi saboda rashin samun sakonnin.

Arya KrishnanMaganin gaggawaMBBS San karin bayani Arya Krishnan