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Shin yana da wuya a wuce kujeru? Shin hakan yana sanya ku cikin damuwa da iyakance ku daga gudanar da ayyukanku na yau da kullun? Idan haka ne, mai yuwuwa ne rashin bayan gida. Rikicin aikin hanji galibi yakan haifar da maƙarƙashiya saboda rashin wadataccen shan ruwa, ƙarancin fiber a cikin abincin, rikicewar abinci na yau da kullun ko na yau da kullun, damuwa da dai sauransu.
Maƙarƙashiya tana faruwa yayin da mutum ya sami wahalar zubar babbar hanji ƙasa da motsin hanji uku a mako. Dole ne kawai ku sha magunguna kawai idan maƙarƙashiyar ta tsawanta fiye da kwana biyu.
Tsawon lokaci maƙarƙashiya na iya haifar da rikice-rikice da dama na lafiya kamar su kumburin ciki, basur, ɓarkewar ɓarna, dubura da sauransu. Yana da mahimmanci a lura da canje-canje a tsarin motsin hanji na yau da kullun [1] . Magunguna daban-daban suna taimakawa magance maƙarƙashiya, kamar cin abinci mai wadataccen fiber, shan ruwa mai yawa, motsa jiki na yau da kullun, yoga, tunani don sauƙaƙe damuwa da dai sauransu.
Abinci Ga Maƙarƙashiya
Maƙarƙashiya tana da dalilai iri-iri duk da haka, yawancin lokuta sakamakon jinkirin motsawar abinci ne ta hanyar tsarin narkewar abinci, wanda ka iya zama saboda dalilai kamar rashin ruwa a ciki, rashin cin abinci mara kyau, magunguna, rashin lafiya, cututtukan da ke shafar tsarin juyayi ko rikicewar hankali [biyu] [3] .
Yin amfani da abinci mai yalwar fiber da ruwa na iya taimakawa guji maƙarƙashiyar. Kamar yadda masana kiwon lafiya suka nuna, yakamata manya su sami fiber na 25 zuwa 31 a rana [4] . Ya kamata ku sha ruwa da sauran ruwa, wanda hakan zai sa kujerunku su zama masu taushi da kwanciyar hankali.
A mafi yawan lokuta maƙarƙashiya, musamman waɗanda ke faruwa lokaci-lokaci, yin tsarin abinci da canje-canje na rayuwa yana da matukar amfani. Ana iya bin shaye-shayen kan-kan-kan-kan counter azaman mafita na ɗan gajeren lokaci saboda yawan amfani da laxatives na iya haifar da rashin ruwa a wasu lokuta, jaraba [5] .
Anan, mun tattara jerin duka 'ya'yan itace da kayan marmari da sauran nau'ikan abinci waɗanda zasu iya taimaka muku kawar da maƙarƙashiya. Yi kallo.
abinci mai arzikin iodine a Indiya
1. Ayaba
Ayaba na da wadataccen sinadarin potassium da lantarki, wadanda ke taimakawa wajen maido da lafiyar narkewar abinci. Wadannan 'ya'yan itacen suna da tasiri wajen magance matsalolin ciki kamar yadda suke taimakawa wajen dawo da aikin hanji da magance gudawa [6] . Ku ci ayaba duka, idan kuna fuskantar matsala zuwa banɗaki da safe.
2. Launin lemo
'Ya'yan itacen Citrus kamar lemu na da bitamin C da zare mai laushi mai yawa. Hakanan lemu na dauke da naringenin, wani flavonoid wanda zai iya aiki azaman laxative, wanda zai bada damar wucewar daskararru [7] .
3. Rasberi
Raspberries na iya taimakawa ƙara yawan kujerun ka don taimakawa abinci ci gaba cikin nutsuwa ta tsarin narkewar abinci [8] . Hakanan waɗannan 'ya'yan itace suna taimakawa ta hanyar inganta narkewar ku.
4. Kiwi
Babban fiber da abun cikin ruwa a cikin kiwi ya sanya ya zama fruita fruitan itace masu kyau don samun hanjin cikinku. Hakanan, kiwi kyawawan laxatives ne masu kyau kuma suna haifar da samuwar kwalliya mai taushi da taushi [9] .
riguna ga gajerun 'yan mata
5. Apple
Amfani da tuffa na iya taimakawa wajen samar da taimako daga maƙarƙashiya saboda kasancewar zaren pectin, wanda zai iya taimakawa hanzarta motsawar ɗakuna ta cikin hanji, inganta alamomin maƙarƙashiya [10] .
6. Fig
Masu binciken sun gano cewa itacen ɓaure yana ciyar da hanjin cikin hanjin kuma ya zama mai laxative ne saboda yawan fiber [goma sha] .
7. Prunes
Ana amfani dashi ko'ina azaman magani na halitta don magance maƙarƙashiya, prunes suna ƙunshe da fiber wanda ba zai narkewa ba wanda ke taimakawa haɓaka adadin ruwa a cikin kujerun, ƙara yawancin zuwa ɗakuna kuma yana ba da taimako daga maƙarƙashiya [12] .
8. Pear
Amfani da 'ya'yan itacen pear na iya taimakawa sauƙaƙe maƙarƙashiya saboda suna da yalwar fructose da sorbitol (giya mai sikari da ake samu a cikin' ya'yan itace da tsirrai tare da diuretic, laxative da cathartic property) [13] .
9. 'Ya'yan Bael
Anyi amfani da ɓangaren ɓangaren 'ya'yan itacen a cikin Ayurveda azaman magani mai sauri ga maƙarƙashiya [14] .
10. Inabi
Ga wasu mutane, cin inabi na iya inganta motsawar hanji. Wannan ya faru ne saboda inabi yana da girman yanayin fata-da-nama, wanda ke nufin suna da wadataccen fiber kuma suma suna da ruwa. [goma sha biyar] .
Kara karantawa a nan: 'Ya'yan itãcen marmari Don Taimakawa Maƙarƙashiya
11. Broccoli
Broccoli yana dauke da sulforaphane, wani sinadari wanda zai taimaka wajen inganta narkewar abinci da kuma taimakawa hana yaduwar wasu kwayoyin halittar hanji wadanda zasu iya tsoma baki tare da narkar da lafiya, don haka inganta hanjin hanji cikin sauri [16] .
12. Dankali mai zaki
Dankali mai zaki yana dauke da sinadarai daban-daban kamar ruwa, zare, magnesium, da bitamin B6 wadanda suke aiki a matsayin mai laxative na halitta, wanda hakan yasa suka zama kyakkyawan zabi ga wanda ke fama da matsalar rashin ciki [17] .
13. Alayyafo
Maɗaukaki a cikin fiber da magnesium, alayyafo yana taimakawa hanji ya fitar da abubuwa daga jikinka, wanda aka danganta shi da samar da taimakon maƙarƙashiya [18] .
14. Brussels tsiro
Brussels sprouts shine tushen tushen fiber da folate, wanda ke taimakawa ƙara girma da nauyi zuwa ɗakuna. Wannan, bi da bi, yana taimakawa wajen samar da taimako daga maƙarƙashiya.
top 10 mafi kyawun mace indiya
15. Artichokes
Artichoke, idan aka cinye shi, yakan zama kamar gogewa yana sauka cikin hanji, tare da narkar da abinci tare da shi da kuma taimakawa wajen kawar da abubuwan da ba'a so a matsayin kwalin.
16. Rhubarb
Kayan lambu mai mahimmanci don magance maƙarƙashiya, rhubarb yana da tasirin laxative. Sanannen kayan lambu sanannu ne saboda abubuwanda ke motsa hanjin sa saboda kasancewar wani fili wanda ake kira sennoside, wani sanannen laxative na ganye [19] .
17. Koren wake
Yin amfani da koren wake zai taimaka wajen inganta narkewar abinci da inganta hanjin cikinka.
18. Kokwamba
Babban abun cikin ruwa (kashi 96 cikin ɗari) a cikin kokwamba ya sanya su ɗayan mafi kyawun abinci don taimakawa maƙarƙashiya.
19. Kabeji
Mai girma a cikin fiber na abinci, kabeji suna da kyau don sauƙar maƙarƙashiya [ashirin] . Fiber da abun cikin ruwa a cikin kabeji suma suna taimakawa hana maƙarƙashiya da kiyaye lafiyayyar hanyar narkewar abinci.
20. Okra
Okra ya ƙunshi fiber mai ƙanshi (fiber mai narkewa wanda ke da abun ciki na ruwa kuma ya juya gooey) wanda zai iya taimakawa sauƙaƙe maƙarƙashiya [ashirin da daya] .
21. Yoghurt
Kayan kiwo kamar yoghurt sun hada da kwayoyin halittar da ake kira kwayoyin cuta (kwayoyin kirki), wanda zai taimaka wajen inganta lafiyar hanji da kuma taushi dattin mara [22] . Kyawawan kwayoyin cuta, kamar polydextrose, Lactobacillus acidophilus, da Bifidobacterium lactis, suna taimakawa magance maƙarƙashiya.
22. ululli
Wake, lentil, chickpeas da peas suna da yalwar fiber, wani abu da ke inganta narkewar abinci mai kyau da rage maƙarƙashiya [2. 3] . Yin hidimar 100 g na ƙwaya yana ƙunshe da adadi mai ma'ana na wasu abubuwan gina jiki waɗanda ke taimakawa sassauƙar maƙarƙashiya, irin su potassium, folate, zinc da bitamin B6.
23. Miyar kuka
Masana kiwon lafiya sun ba da shawarar cewa shan miyar a bayyane na iya taimakawa wajen kula da maƙarƙashiyar. Abinci mai gina jiki da sauƙin narkewa, shan dumi, miya mai tsabta na iya ƙara danshi ga ɗakuna masu kauri, masu kauri, wanda zai iya laushi da su, yana sauƙaƙa musu wucewa [24] .
24. Kayan Alkama gaba daya
Abincin da aka yi daga cikakkiyar alkama, irin su gurasar alkama, taliya, hatsi da dai sauransu kyakkyawan tushe ne na zaren da ba za a iya narke shi ba, wanda ke ƙara nauyi ga ɗakuna da kuma saurin hanjin cikin hanji. [25] .
25. Man Zaitun
Man zaitun yana da tasiri mai laushi mai laushi, wanda zai iya sauƙaƙe kwararar kayan aiki ta hanji da kuma taimakawa maƙarƙashiya [26] . Tare da kasancewar mahadi da ke inganta narkewa, man zaitun ma yana da antioxidant, antibacterial da anti-inflammatory kumburi.
A Bayanin Karshe…
A mafi yawan lokuta maƙarƙashiya, musamman waɗanda ke faruwa lokaci-lokaci, yin tsarin abinci da canje-canje na rayuwa yana da matukar amfani. Yawancin abinci zasu iya taimakawa saurin maƙarƙashiya. Abincin mai wadataccen fiber yana taimakawa ƙara girma da nauyi ga ɗakuna, laushi da su da kuma motsa hanji. Don taimakawa hana ko sauƙaƙe maƙarƙashiya, guji abinci mai ƙarancin zare kamar abinci mai sauri, kwakwalwan kwamfuta, abincin da aka sarrafa da dai sauransu. Duk da haka, yi magana da mai ba da lafiyar ku game da abin da ya dace da ku.
Tambayoyi akai-akai
Tambaya: Waɗanne abinci ne zasu sa ku hanji nan da nan?
yadda ake sarrafa dandruff magungunan gida
Zuwa: Abincin da ke taimaka maka hanji nan da nan su ne apples, prunes, kiwifruit, pears da wake. Yanzu kun san abin da za ku ci kafin zuwa loo.
Q. Me ke taimakawa saurin kaurin bayan gida?
Zuwa: Wasu jiyya masu sauri waɗanda zasu iya taimakawa haifar da hanji cikin hoursan awanni ƙalilan suna shan ƙarin ƙwayoyin fiber, cin abinci mai ƙoshin fiber, shan gilashin ruwa, shan laxative ko ta amfani da abin ɗaci mai laushi.
Tambaya: Ayaba tana da kyau ga maƙarƙashiya?
Zuwa: Haka ne, ayaba na da kyau ga maƙarƙashiya saboda suna da yawa a cikin fiber.
Q. Shin qwai na haifar da maƙarƙashiya?
aloe vera da multani mitti fakitin fuska
Zuwa: Cin nama mai mai mai yawa, kayayyakin kiwo da kwai na iya haifar da maƙarƙashiya.
Q. Tayaya zan zubarda hanjin cikina?
Zuwa: Ga jerin abubuwan da zaku iya yi don zubar da hanjin ku ba tare da wahala ba, kamar su, zauna a bayan gida yadda yakamata, ba da damar tsokokin ku su ci gaba, ku buɗe bakinku kaɗan ku numfasa. Yayin da ka gama, ja sama tsokar tsoka (tsokar da ke sarrafa gindin ka).
Tambaya: Waɗanne abubuwan sha ne ke sa ku yin hanji?
Zuwa: Ruwan 'ya'yan itace, lemon tsami da ruwan apple suna dauke da zare, sorbitol, da ruwa, kuma zasu iya taimakawa magance taurin baya.
Arya KrishnanMaganin gaggawaMBBS San karin bayani
