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Jikin mutum ya ƙunshi kusan kashi 60 na ruwa. Ruwa yana taka muhimmiyar rawa wajen aiwatar da mahimman ayyuka na jiki kamar daidaita yanayin zafin jiki, taimaka wa kwakwalwarka aiki da fitar da sharar jiki. Koyaya, lokacin da ruwa mai yawa ya taru a jikinku, yana iya haifar da kumburi da kumburi, musamman a ciki, ƙafafu da hannuwan da ake kira riƙe ruwa, wanda aka fi sani da riƙewar ruwa ko kumburin ciki [1] .
Rike ruwa yana faruwa yayin da jiki ya kasa cire ruwa mai yawa daga kyallen takarda. Yawan cin gishiri, yadda jikin mutum yake daukar yanayi mai zafi, abubuwan da suke haifar da kwayar cuta, rashin cin abinci mara kyau, shan magunguna da rashin motsi wasu abubuwa ne da ke haifar da ruwa. Rikewar ruwa yana haifar da alamomi kamar kumburi, taurin jijiyoyi, riba mai nauyi, zafin sassan jikin da abin ya shafa da canjin launi da fatar fatar jiki.
Kodayake riƙe ruwa sau da yawa na ɗan lokaci ne kuma ana iya magance shi cikin sauƙi, wani lokacin yana iya zama nuni ga mummunan yanayin rashin lafiya kamar zuciya, koda ko cutar hanta [1] .
Idan kana fuskantar matsanancin riƙe ruwa wanda ya ɗauki sama da mako guda, ya kamata ka nemi likita kai tsaye. A cikin yanayin da kumburi yake da sauƙi kuma riƙe ruwa ba sakamakon mummunan yanayin likita bane, zaku iya gwada wasu hanyoyi don rage riƙe ruwa da sauri kuma a dabi'a. Karanta don sani.
Hanyoyin Rage Ruwa
1. Rage cin gishiri
Yawan shan gishiri ko sodium na iya haifar da riƙe ruwa [biyu] [3] . Hakanan, cin abinci da yawa da aka sarrafa wanda yake da gishiri sosai na iya haifar da riƙe ruwa. Don haka, a rage shan gishiri yau da kullun ta hanyar gujewa cin abincin da aka sarrafa sannan a ci yalwa da 'ya'yan itace, kayan marmari, goro da' ya'yan dake cikin karancin sodium.
yadda ake samun m nono a cikin makonni 2
2. Amfani da abinci mai wadataccen potassium
Potassium muhimmin ma'adinai ne wanda ke taka muhimmiyar rawa a jikinka, gami da daidaita daidaiton ruwa. Potassium na iya taimakawa wajen rage yawan ruwa ta hanyar daidaita matakan sodium a jikin ku da kuma kara yawan fitsari [4] .
Ku ci abinci mai wadataccen potassium kamar ayaba, tumatir, wake, avocadoes, kale da alayyaho.
3. Amfani da abinci mai wadataccen magnesium
Theara yawan magnesium na iya taimakawa wajen rage riƙe ruwa. Wani bincike ya nuna cewa mata masu alamomin alamomin al'ada wadanda suka cinye 200 mg na magnesium a kowace rana sun haifar da raguwar riƙe ruwa [5] .
Wasu abinci mai wadatar magnesium sune hatsi cikakke, kayan lambu masu ɗanye, kwayoyi da cakulan mai duhu.
4. Kara yawan shan bitamin B6
A cewar wani binciken da aka buga a cikin Journal of Kula da Kimiyyar Kulawa, bitamin B6 ya nuna rage ruwa a cikin mata masu fama da cutar premenstrual [6] . Haɗa abinci mai wadataccen bitamin B6 a cikin abincinku, kamar ayaba, goro, dankali da nama.
5. Motsa jiki
Motsa jiki shine ɗayan mafi kyawun hanyoyi don rage riƙe ruwa na ɗan lokaci. Yin kowane nau'i na motsa jiki zai saki gumi daga jikinka, wanda zai taimaka maka rasa ruwa mai yawa. Koyaya, tabbatar an sha ruwa dan sake cika bataccen ruwa bayan motsa jiki saboda kar kuji bushewa [7] .
6. Karka da damuwa
Matsanancin damuwa yana kara cortisol na hormone, wanda ke da tasiri kai tsaye kan riƙe ruwa. Kuma ƙarar matakan cortisol na haifar da haɓaka cikin wani hormone da ake kira antidiuretic hormone ko ADH wanda ke taimakawa wajen daidaita daidaiton ruwa a jiki. Wannan hormone yana aiki ta hanyar aika sigina zuwa kodan cewa yawan ruwa da zai sake dawowa cikin jiki.
Idan kun sarrafa matakan damuwarku, zaku sami damar kula da al'ada na cortisol da ADH, wanda zai taimaka cikin daidaitaccen ruwa mai kyau [8] [9] [10] .
7. Samun bacci mai kyau
Dukanmu mun san cewa bacci yana taka muhimmiyar rawa wajen dacewar aiki na jiki. Kuma bincike ya nuna cewa bacci na iya shafar jijiyoyin mara na juyayi a koda, wadanda ke kula da sinadarin sodium da daidaiton ruwa [goma sha] . Hakanan yin bacci mai kyau na iya taimakawa jiki kiyaye matakin ruwa da rage ruwa riƙewa.
8. Shan shayi na dandelion
Dandelion ganye ne da ake amfani da shi a madadin magani don magance matsalar riƙe ruwa, wannan saboda dandelion ne mai ba da ruwa a jiki. Wani bincike ya nuna cewa mutanen da suka sha kwayar ganyen dandelion sau uku a cikin awanni 24 sun kara samar da fitsari [12]
9. Yanke kan carbi da aka tace
Amfani da ingantaccen carbohydrates yana ƙaruwa da sukarin jini da matakan insulin. Babban insulin yana sa jikinka ya riƙe gishiri ta hanyar ɗaga reabsorption na gishiri a cikin koda. Wannan yana haifar da tarawar ruwa mai yawa a cikin jiki [13] .
Don rage riƙe ruwa, guji cin abinci mai ƙwanƙwasa irin su hatsi da aka sarrafa, sukarin tebur da farar gari.
10. Shan shayi ko kofi
Kofi da shayi suna ƙunshe da maganin kafeyin wanda ke da tasiri mai ɗan tasiri kuma yana iya taimakawa rage riƙe ruwa. Yawan shan maganin kafeyin yana kara samarda fitsari da kuma rage ruwa a jiki [14] . Sha matsakaicin shayi ko kofi.
Sauran Hanyoyi Don Rage Ruwa
Har ila yau akwai wasu hanyoyi don rage ruwa wanda aka tallafawa ta hanyar bayanan sirri kuma ba a yi nazari sosai ba.
- Faski - Faski an yi amfanida shi azaman diuretic na halitta a cikin maganin gargajiya, wanda ake amfani dashi don rage riƙe ruwa [goma sha biyar] [16] .
- Ruwan sha - An yi imanin cewa ruwan sha na iya taimakawa rage ruwa.
- Hibiscus - An nuna tasirin kwayar cutar hibiscus a cikin wani bincike, wanda na iya taimakawa wajen rage ruwa [17] .
- Dawakai - Wani binciken da aka gudanar a shekara ta 2014 ya gano cewa dawakai suna da illar yin fitsari [18] .
- Masarar siliki - Masarar siliki Ana amfani dashi azaman wakili na diuretic a wasu sassan duniya don magance riƙe ruwa.
- Motsa jikinka - Wani lokaci rashin motsi na iya haifar da tsaftar ruwa, don haka idan akwai motsin jiki yana iya taimakawa rage rage ruwa.
