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Lafiyayyen tsarin narkewar abinci sakamakon abinci ne mai kyau da tsarin rayuwa. Tsarin narkewar jikin mutum hadadden gabobi ne da gland shine yake nufi don sarrafa abinci. Matsalar narkewar abinci ta zama gama gari, musamman a tsakanin waɗanda ke cin abinci mai yawa na soyayyen da abinci mai laushi ko abinci mai nauyi.
Kusan 1 cikin mutane 4 a Indiya suna fama da matsalar narkewar abinci. Matsaloli masu narkewa kamar ciki da rashin narkewar abinci suna faruwa ne lokacin da abincin bai narke yadda yakamata ba ko kuma saboda matsaloli kamar su gastroesophageal reflux disease, ulcers ko gallbladder, matsalolin bile duct ko rashin haƙuri na abinci, wanda hakan yana iya haifar da alamomi kamar kumburin ciki, gas, tashin zuciya , amai, jin cikakken abinci bayan cin abinci, ko zafi mai zafi a kirji da ciki (ƙwannaji) [1] [biyu] .
Cutar ciki da rashin narkewar abinci na iya haifar da dalilai da yawa kamar abinci mara ƙoshin lafiya, rashin motsa jiki, rashin 'ya'yan itatuwa da kayan marmari a cikin abincin, karancin bacci, yawan cin abinci, da rashin wadataccen shan ruwa [3] .
Sa'a a gare ku, akwai wasu magungunan gida waɗanda zasu iya taimaka narkewar ku da sauƙin narkewar abinci da sauran ƙananan al'amuran ciki. Nazarin ya nuna cewa mutum na iya inganta lafiyar cikin su ta hanyar shan kayan lambu da ruwan 'ya'yan itace masu tsafta, da toxin da kuma sanyaya rufin ciki na ciki. [4] . Anan akwai wasu ruwan zaki ko santsi wanda ke taimakawa wajen bunkasa narkewar abinci da kuma hana narkewar abinci, sannan kuma yana saukaka damuwa a cikin ciki.
1. Tuffa, Kukwamba Da Ruwan Tafasashshe
Wannan ruwan yana inganta narkewa, yana taimakawa sassauƙar maƙarƙashiya, yana kwantar da ciki da hanji [5] . Hakanan kyakkyawan tushe ne na maganin rigakafi (ƙwayoyin cuta masu kyau), wanda ke kiyaye tsarin narkewarka cikin ƙoshin lafiya. Hakanan yana taimakawa fitarwa daga yankin narkewa kuma yana da kyau don ƙwannafi, hyperacidity da gastritis [6] .
Yadda ake yin :
Sinadaran : 3 cucumbers (bawo), zukatan kwayoyin 3 na letas da apples 2 (cored), ½ lemun tsami.
Kwatance : Kwasfa da kokwamba da apple da kuma wanke latas din kuma yanke karshen. Theseara waɗannan abubuwa uku a cikin mahaɗin ko juicer ka matse lemun tsami a kai. Yi aiki nan da nan.
2. Orange, Aloe Vera Da Ruwan Alayyahu
Wannan ruwan yana da wadataccen bitamin C da kuma citric acid wanda ke taimakawa ƙara matsakaicin ciki na ciki da shi, yana taimakawa narkewa [7] . Yana magance maƙarƙashiya da tsaftace hanyar narkewar abinci. Hakanan yana sanya kumburi da rage zubar jini na ciki a cikin hanyar narkewar abinci sakamakon lahanin aloe vera, kuma yana taimakawa inganta tasirin ku [8] .
Yadda ake yin :
Multani mitti fakitin fuska don kuraje
Sinadaran : 1 kofin ruwan lemu (sabo ya matse), kofi 1 sabon alayyaho da ½ kofin aloe vera ɓangaren litattafan almara.
Kwatance : Hada ruwan lemu, alayyaho, da kuma alawar aloe vera a cikin abin hadewa da gauraya har sai daidaito ya yi laushi. Zuba cikin gilashi ku sha yanzunnan, ko huce a cikin firinji.
3. Broccoli, Gwanda da Ruwan Dankali
Wannan hadewar lafiyayyun kayan lambu da ‘ya’yan itace tare da ganye suna dauke da enzymes wadanda ke taimakawa wajen narkewar abinci. Yana magance matsalolin gas da kumburin ciki kuma yana da kyau ga lafiyar narkewar abinci gabaɗaya. Mint da ke cikin wannan ruwan 'ya'yan itace yana kwantar da hankalin tsokoki na ciki kuma yana kara samarda bile kuma hakan yana inganta saurin narkewar kitse kuma [9] .
Yadda ake yin :
Sinadaran : ½ kofin danyen broccoli, kofin kofin gwanda 1, ½ kofin kankara cubes, zuma 1 tbsp, 1 tbsp ruwan lemun tsami da 8 sabo ganyen mint .
Kwatance : Hada dukkan abubuwanda ke cikin blender. Haɗa har sai da santsi.
4. Jan Inabi, Kabeji Da Ruwan Ruwan Daure
Haɗin inabi mai kyau, kabeji da seleri na taimakawa tsarkake ɓangaren narkewar abinci ta hanyar inganta motsawar hanji. Hakanan yana da kyau ga gudawa kuma yana taimakawa rage kumburin ciki da hanji. Yana da wadata a cikin antioxidants wanda ke cire gubobi daga yankin narkewa [10] .
Yadda ake yin :
Sinadaran : Kofuna waɗanda 2 kabeji mai shunayya (yankakken), kofuna 2 ja / baƙar inabi, 1 tbsp ruwan lemon tsami,
2 ƙananan matsakaiciyar stalks seleri da ruwa kofi 1.5.
Kwatance : Hada dukkan kayan hadin (banda ruwan lemon tsami) a cikin injin markade. A gauraya har sai ya zama santsi sannan a hada ruwan lemon tsami a sake hadewa Ajiye ragowar ruwan 'ya'yan itace a cikin firinji sannan a cinye cikin' yan kwanaki.
5. Dankali Mai Dadi, Karas Da Ruwan Barkono Na Bell
Kodayake hadewar bazai zama mai daɗi kamar waɗanda suka gabata ba, wannan ruwan yana taimaka wajan narkar da abinci a cikin lafiya saboda yana ƙunshe da karas. Hakanan, juices yana fitar da zaƙi da ƙananan abubuwan abinci na dankalin hausa kuma yana cire sitaci. Wannan santsi yana taimakawa wajen narkewa kuma yana magance maƙarƙashiya. Yana saukaka kumburi da ciwon ciki da kuma magancewa gyambon ciki kuma yana sanya murfin ciki na ciki [goma sha] .
Yadda ake yin :
Sinadaran : 1 kanana ko matsakaiciyar dankalin turawa (a yanka a cikin cubes), karas 2, 1 babba (ko kanana biyu) barkono mai kararrawa, manyan tattasai 2 da seleri da kuma 2 ginger (grated).
kudin gyaran gashi a indiya
Kwatance : Haɗa dukkan abubuwan haɗin cikin juicer kuma kuyi aiki nan da nan.
6. Pear, Celery Da Ginger Juice
Cakuda waɗannan ganyayyaki da fruita fruitan itace suna haɓaka narkewa yana kwantar da ciki kuma yana zubar da gubobi daga ɓangaren narkewar abinci. Fiber wanda yake cikin wannan ruwan 'ya'yan itace yake yi motsa hanji santsi kuma game da shi yana taimakawa wajen tsaftace tsarin. Wannan ruwan yana da wadata a cikin antioxidants kuma yana iya taimakawa rage haɗarin miki [12] .
Yadda ake yin :
Sinadaran : Ƙaramin pears 2, ɗanɗano 2 na seleri da ƙaramin ginger 1 (grated). Sara pear, seleri, da yanki na ginger a kananan guda.
Kwatance : Hada dukkan sinadaran a cikin juicer, huce da hidimtawa. Zaki iya zuba zuma kadan kadan sai ki dan sanya ruwa dan yayi kadan.
7. Kabeji, Minti Da Ruwan Abarba
Wannan santsi yana daya daga cikin ingantattun magunguna don taimakawa narkewar abinci yayin da yake motsa sirrin ruwan narkewar abinci. Hakanan yana da wadata a cikin bitamin iri-iri, ma'adanai, da kuma antioxidants. Baya ga wannan, yana dauke da sinadarin folic acid da ake buƙata don ƙoshin lafiya mai narkewa kuma yana da amfani ga mutanen da suke karancin jini [13] .
Yadda ake yin :
Sinadaran : ¼ matsakaiciyar matsakaiciyar jan kabeji, abarba mai cikakke (baƙaƙen itacen da aka sare shi kuma an yanka shi cikin cubes) da ganyen na'a-na'a 8.
Kwatance : Ruwan lemon kabeji, abarba, da ganyen na'a'a a cikin juicer sai a motsa sosai.
8. Zucchini, Lettuce da Orange juice
Wannan hadewar koren tare da citta na lemu yana taimakawa wajen shayar da jikinka kuma yana taimakawa wajen cire gubobi. Ofayan mafi kyawun santsotsoes don tsabtace hanji, wannan ruwan kuma yana taimakawa kula maƙarƙashiya kuma yana taimakawa wajen narkewar abinci [14] . Yana rage barazanar kamuwa da cutar kansa ta hanji kamar yadda yake cire abubuwa masu haifar da cutar kansa daga hanji.
Yadda ake yin :
Sinadaran : 1 zucchini (mai cubed), kofi 1 juice juice, ruwan kofi 1 (yankakken) da cubes 5 kankara.
Kwatance : Sanya zucchini, kanun kankara, ruwan lemun tsami da latas a cikin abun hadewa. Rufe, kuma haɗuwa har sai da santsi (na kimanin minti 1).
9. Chard na Switzerland, Abarba Da Ruwan Cucumber
Ofayan mafi kyawun juices don rashin narkewar abinci, wannan haɗin zai iya taimakawa kusan magance duk matsalolin narkewar abinci daga rashin narkewar abinci zuwa gastritis . Yana da abubuwan kare kumburi da antioxidant saboda yana da wadataccen bitamin C, A, da carotenoids kuma yana taimakawa sauƙaƙa rashin jin daɗin ciki da ciwon ciki [goma sha biyar] .
Yadda ake yin :
Sinadaran : Kofi 1 swiss chard (yankakke), 1 abarba (daskararre) abarba abarba, ½ kokwamba, kofi 1 ruwan sanyi da dinbin kankara.
Kwatance : Sanya sinadarai a cikin abun gauraya sai a gauraya har sai komai ya zama mai santsi da kirim.
A Bayanin Karshe…
La'akari da cewa narkewar abinci yana daga cikin mahimman ayyukan da ake buƙata don ku rayu da lafiya, samun narkewar narkewa na iya haifar da matsaloli da dama na lafiya. A wasu lokuta, narkewar narkewa wata ishara ce ga manyan kungiyoyin da ke nuna alamun rashin dangantakarsu. Koyaya, zaku iya taimakawa inganta narkewar ku ta hanyar yin rayuwa mai kyau.
Arya KrishnanMaganin gaggawaMBBS San karin bayani
