Rashin narkewar abinci: cututtuka, sanadi da kuma maganin gida

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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. Don samar da kuzari daga abincin da muke ci, dole ne jiki ya rarraba abincin zuwa ƙananan ƙananan ƙwayoyin da za'a iya sha da amfani da su don ayyukan jiki daban-daban. Hakanan yana da mahimmanci fitar da sharar daga jikinmu.

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 [1] [biyu] .

Matsalar narkewar abinci ko narkewar narkewar abinci na iya faruwa yayin da abinci bai narke ba yadda ya kamata 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 cike bayan abinci, ko zafi mai zafi a kirji da ciki [3] [4] .

A yau, za mu kalli menene wea k narkewa shine kuma yadda zaka inganta narkewarka.

Me ake nufi da Rashin Narkar da Abinci?

Ina ganin babu matsala a bayar da shawarar cewa kusan dukkanmu muna da lamuran narkewar abinci lokaci zuwa lokaci kamar ciki, jin haushi ko kumburi, zafi zuciya, tashin zuciya , maƙarƙashiya ko gudawa. Kamar yadda sunan yake nunawa, narkewar narkewa shine lokacin da tsarin narkewar ku ba ya aiki daidai da na ɗan adam mai lafiya kuma yana haifar da fushi da rashin jin daɗi [5] .

Idan kana da rauni mai narkewa, inda tsarin narkewar abinci ya kasa aiki kullum, ƙila ka fuskanci zafin rai ga wasu baƙincikin (da kunya) wucewar gas da ƙari. Rashin narkewar abinci a hankali yana haifar da rashin lafiya da yawa kamar ƙaura , damuwa, damuwa , eczema, kuraje, ciwon gwiwa da rashin lafiyan jiki [6] . Don haka abincin da zai lalata tsarin narkewar abincinku ya kamata a cinye shi cikin iyakance mai yawa ko kuma a guje shi gaba ɗaya.

Yaya tsarin narkewa yake aiki?

[Hakkin hoto: Wiki]

man zaitun ya kare

Kafin shiga cikin batun rauni narkewa , kana bukatar ka fahimta yadda tsarin narkewarka yake aiki . Narkar da abinci abu ne mai tsawo wanda ya shafi ba kawai cikin ku ba har ma da gabobi da yawa waɗanda ke samar da hanyar narkewar abinci [7] [8] .

• Narkarwa tana farawa a cikin baki, inda miyau ke fasa abinci yayin da kuke taunawa.
• Lokacin da aka hadiye abincin to, abincin da aka tauna yana motsawa zuwa hanta, wanda ke hada makogwaronka zuwa ciki.
• Daga nan sai tsokoki a cikin hancin hawan su saukar da shi zuwa bawul a kasan esophagus din ku.
• Bayan sun kai ciki, sinadarin ciki yakan fasa abinci ya koma cikin hanji.
• A cikin karamar hanji, ruwan dake narkewa daga gabobi da yawa, kamar pancreas da gallbladder suna kara karya abincin kuma abubuwan abinci suna sha.
• Sauran ya tafi babban hanji, inda aka sha ruwan duka.
• Abinda ya rage yanzu shine sharar gida, wanda ke fita daga jikinka ta dubura da dubura.

Wannan shine yadda a lafiya narkewa tsari kullum faruwa. Game da mutum mai rauni mai narkewa, matsaloli na iya faruwa ko'ina a hanya [9] .

Menene Dalilin Rashin narkewar abinci?

Anan akwai jerin wasu sanannun sanadin raunin narkewar abinci.

Abincin mara lafiya : Abincin da ya ƙunshi abinci mai narkewa, abinci mai ƙaiƙayi ko wanda ya ƙunshi yawan adadin ƙwayoyin carbohydrates, sikari mai kyau, gishiri da mai na iya haifar da tsarin narkewar abinci mai ƙoshin lafiya. [10] . Abincin da ke ƙasa da mahimmancin abinci mai gina jiki na iya jinkirta aikin narkewa da haifar da kumburin ciki da rashin ciwon hanji [goma sha] .

Rashin motsa jiki : Rashin zaman rayuwa na iya haifar da ci gaban fiye da arba'in da likitocin da aka sani da cututtuka na yau da kullun irin su cututtukan zuciya, ciwon sukari na 2, kiba, cutar tabin hankali, rashin hankali da nau'ikan cutar kansa [12] . Rashin ayyukan motsa jiki na yau da kullun na iya raunana tsarin narkewar ku [13] , Kamar yadda karatun ya nuna koyaushe cewa tsarin motsa jiki na yau da kullun zai iya taimakawa wajen magance maƙarƙashiya da inganta narkewar lafiya [14] .

Rashin 'ya'yan itatuwa da kayan marmari a abinci : Ba wani labari bane cewa 'ya'yan itace da kayan marmari suna da mahimmanci don kiyaye lafiyayyen abinci. Fearancin ƙarancin kayan lambu ko 'ya'yan itace na iya haifar da maƙarƙashiya da sauran cututtukan narkewar abinci [goma sha biyar] . Fiber da ake samu a cikin 'ya'yan itace da kayan marmari suna taka muhimmiyar rawa wajen kiyaye ƙwayoyin cuta masu kyau.

Rashin bacci : Rashin bacci babban dalili ne na ƙara yawan ci, wanda kai tsaye zai iya haifar da haɗarin raunin narkewar abinci [16] . Baya ga sha'awar ciye-ciye marasa ƙarancin gaske yayin rashin bacci, rashin dacewar waɗannan ɗabi'un cin abincin suna haifar da sauyin yanayi a matakan hormone kuma. Rashin samun wadataccen bacci na iya haifar da lamuran da suka shafi narkewar abinci kamar cututtukan ciki na ciki, cututtukan hanji da kuma aikin dyspepsia [17] [18] .

Rashin shan ruwa sosai : Nazarin ya nuna cewa rashin ruwa a jiki na daya daga cikin abubuwan dake haifar da tsarin narkewar abinci mara kyau, wanda zai iya haifar da maƙarƙashiya, gastritis da ƙosar acid saboda ciki ba shi da isasshen ruwa don samar da acid narkewa da ake buƙata don narke abincinka. [19] . Yawancin manya masu lafiya suna buƙatar sha aƙalla gilashin ruwa 7 zuwa 8 kowace rana kuma suna iya buƙatar ƙari idan suna rayuwa a lokacin yanayi mai zafi ko kuma idan mutum ya shiga cikin ayyuka masu wahala.

Yawan cin abinci : Daya daga cikin abubuwan da ke haifar da narkewar narkewar abinci, yawan cin abinci yana rage saurin narkewar abinci wanda ya haifar da abincin da kuka ci ya kasance cikin ciki na tsawon lokaci kuma zai iya zama mai [ashirin] . Rashin narkewar abinci na iya haifar da matsaloli daban-daban kamar ƙwannafi da ƙoshin ruwa, amai da tashin zuciya [ashirin da daya] .

Menene alamun cutar narkewar abinci?

Baya ga halaye na lalaci, tsarin rayuwar yau da kullun yana ba da sauƙi ga mutum don haɓaka narkewar narkewa daga matakan matsin lamba, ƙarancin bacci, ɗaukar hankali da dai sauransu Waɗannan su ne alamu da alamun da ke iya nuna cewa kuna da narkewar narkewa [22] [2. 3] :

• Ciwan ciki, mafi yawan lokuta a rana
• Canje-canje mara nauyi
• Rikicin bacci
• Gajiya koyaushe
• Fatawar fata
• Rashin haƙuri na abinci
• Bwannafi
• Ciwan mara
• Gas
• Kumburin ciki
• Maƙarƙashiya
• Gudawa

Yadda Ake Inganta Raunin Narkar Da Jiki | Taya Zan Inganta Rashin Karfin Narkarda Ni?

Matsalar narkewar narkewa ba abu ne da ba shi da amsa ba ko kuma mai rikitarwa. Amincewa da ingantacciyar hanyar rayuwa na iya taimakawa ta hanyoyi da yawa don inganta tsarin narkewar ku.

gaggawar magani ga masu duhu

Anan akwai wasu nasihu da magunguna don taimakawa inganta narkewar narkewa:

Fruitsara 'ya'yan itatuwa a karin kumallo : Additionarin ɗanyen abinci, kamar 'ya'yan itace na iya taimakawa inganta da ƙarfafa narkewar ku [24] . Karin kumallo yana daya daga cikin mahimman abinci a rana wanda yake ƙara maka ikon aiki a kowace rana kuma ƙara fruitsa fruitsan itace kamar ayaba, kiwi, gwanda, ceri da dai sauransu na iya taimaka wa tsarin narkewarka [25] .

Sha ruwa : Shan adadin ruwa daidai yadda ya kamata a kullun shine mabuɗin tsarin narkewar ku [26] . Dole ne mutum ya sha aƙalla gilashin ruwa 7 zuwa 8 kowace rana [27] . Sha gilashin ruwa tare da kowane abinci, wanda kuma yana taimakawa wajen cika ku da kuma hanzarta aikin narkewa.

Ku ci kayan marmari da fibera fruitsan itace masu fiberan fiber : Kayan lambu da fruitsa fruitsan itace suna da mahimmanci don kiyaye ingantaccen abinci da tsarin narkewar lafiya. Veara kayan lambu masu yalwar fiber da fruitsa fruitsan itace waɗanda zasu iya saurin narkar da abinci da inganta ingantaccen shayarwar abinci daga narkewar abinci [28] .

...

Motsa jiki a kai a kai : Motsa jiki na yau da kullun na iya taimakawa inganta tsarin narkewa tare da ƙananan ƙoƙari. Ba lallai bane ku yi atisaye mai nauyi kamar yawo na mintuna 20-30, sauƙin turawa da tsalle-tsalle suma suna da fa'ida daidai wajen inganta narkewar narkewa [29] .

Abubuwan rigakafi da abinci mai daɗaɗa : Abinci mai daɗaɗa irin su yoghurt, kimchi. kefir da sauransu suna tallafawa lafiyayyun tsarin jiki daga bakinka zuwa hanjin ka, da kuma taimakawa sarrafa kananan kwayoyin cuta kamar kwayoyin cuta. Waɗannan abinci na iya inganta haɓakar gina jiki da inganta tsarin narkewar abinci.

Wasu daga cikin sauran dabaru don inganta raunin narkewa kamar haka [30] :

• Barci mai kyau
• Ci abincinka a zaune
• Ku ci abinci mai kyau ba soyayyen abinci ba
• Yi aikin sarrafa rabo
• Ku ci abinci na gaske
• Oilara man kifi a abincinku
• Sarrafa matakan damuwar ku
• Tauna abincin ku da kyau
• Guji shan giya da taba

Magungunan Gida Don Rage narkewar abinci

Ga jerin magungunan gida waɗanda zasu iya taimakawa tare da raunin narkewa da samar da ɗan sauƙi.

1. Mint Tea

Bincike ya nuna cewa shan ganyen na’a na’a zai iya inganta narkewar abinci. Mai aiki mai aiki menthol a cikin ganyen mint na iya haɓaka narkewa [31] . Hanyar magani don tashin zuciya da rashin narkewar abinci, yakamata a cinye ganyen mint a cikin iyaka. Yawan amfani da ganyen na'a-na'a na iya haifar da ƙwannafi ko ƙoshin ruwan sha. Karatuttukan sun nuna cewa zaka iya shan kofuna 2-3 na ruwan shayi na mint a rana domin kyakkyawan sakamako [32] .

Yadda ake hada mint na shayi domin narkewar narkewar abinci

• Kuna iya amfani da busassun ganyen mint ko na sabo.
• Idan kuma an hada ruwan shayi ne na mint, sai a debi ganyen na'a-na'a dan kadan a hada da ruwan tafasa a tafasa shi na wani lokaci.
• To, tsallaka shi na kimanin minti daya.
• Ki tace shi sannan ki sha.
• Idan kuma ya bushe ganyen na'a na shayi, sai a dauki 'yan ganyen na'a-na'a da busasshe sannan a zuba a ruwan dafaffi. Matsa shi na kimanin minti 10.
• Ki tace shi ki sha.

2. Shayin Chamomile

Amfani da shayi na chamomile a kai a kai na iya taimakawa inganta narkewa da kuma saurin narkar da abinci [33] . Sha sau biyu a rana don sakamako mai kyau.

Yadda ake hada chamomile tea domin rauni mai narkewa

• Don shirya shayin chamomile, sanya jaka ɗaya ko biyu na shayi a cikin ruwan zãfi na mintina 10.
• Zuba a cikin kofi sannan a sanya zuma, idan ana so.
• Sha shayi sau 2 a rana don inganta narkewar abinci.

3. Jinjaye

Wani abinci mai amfani ko ganye don matsaloli masu nasaba da narkewar abinci, ginger na iya rage ruwan ciki da inganta narkewar abinci mafi kyau [3. 4] . Sha kofi daya na ginger tea kamar yadda ake bukata dan kwantar da cikin ku da kuma kawar da rashin narkewar abinci.

Yadda ake hada ginger tea dan rage narkewar abinci

• Don kofi ɗaya na ginger tea, ƙara 2 tsp na ɗanyen nikakken grater a ruwa da tafasa.
• Shan shayin ginger na iya taimakawa wajen kwantar da ciki, musamman ga mata masu ciki.

4. Apple Cider Vinegar

Anyi amfani da ruwan inabin apple don sarrafa reflux acid na dogon lokaci. Lokacin cinyewa, yana taimakawa magance alamun cututtukan acid, kamar ƙwannafi da tashin zuciya da inganta tsarin narkewa [35] .

Yadda ake amfani da vinegar cider vinegar don raunin narkewar abinci

• Teaspoara karamin cokali ɗaya zuwa biyu na ɗanyen apple cider a cikin kofin ruwa ka sha don saurin sauƙi ko,
• Sha wannan hadin a mintuna 30 kafin cin abinci.

5. Tsaba Fennel

Hakanan 'ya'yan fennel suna da tasirin sanyaya a jikinka wanda ke taimakawa narkewa [36] . Fennel ganye ne na antispasmodic wanda zai iya magance matsalar rashin narkewar abinci da kuma matsalolin hanji kamar ciwon ciki, tashin zuciya, da kumburin ciki [37] .

Yadda ake amfani da 'ya'yan fennel don narkewar narkewar abinci

• Add ½ teaspoon na nikakken iri fennel iri a cikin ruwa.
• Tafasa na mintina 10 a barshi ya huce kafin a sha.
• Hakanan zaka iya shan shayin fennel.

6. Ruwan lemo

Mafi mahimmancin abin zamba a cikin littafin, lemon shine cikakken amsa don magance raunin narkewar abinci. 'Ya'yan itacen Citrus suna da abubuwanda ke taimakawa hanta don samar da bile a cikin isasshen yawa don sauƙaƙe narkewar abinci [38] . Ruwan lemun tsami shima yana taimakawa wajen warkar da maƙarƙashiya da gudawa. Sha gilashin lemun tsami a kowace rana don kawar da al'amuran da suka shafi narkewa [39] .

Yadda ake ruwan lemon tsami dan raunin narkewar abinci

• Yanka lemun tsami guda 2 a rabi sannan a sa su a cikin roba mai dauke da miliyon 200 na ruwa.
• Tafasa ruwan na tsawon minti 3.
• Bar shi ya huce na mintina 10-15.
• Cire lemun tsami da ɓangaren litattafan almara daga ruwa.

7. Soda Baking

Kodayake yana iya zama abin mamaki, soda burodi na da amfani don inganta narkewar narkewa [40] . Zai iya taimakawa ci gaba da daidaitaccen pH a cikin tsarin narkewa don narkewar mafi kyau duka, rage ƙoshin ruwa, da aikin hanji mai lafiya [41] .

Yadda ake amfani da soda domin rage narkewar abinci

• Aauki teaspoon na soda burodi kuma ƙara shi a gilashin ruwa.
• A gauraya sosai a sha domin samun sauki.

Abinci Don Ci Don Ragowar narkewa

Wadannan abincin zasu iya taimakawa inganta tsarin narkewar ku gaba daya [42] :

• Tuffa
• Chia tsaba
• Abincin kwayoyi kamar su yoghurt, kefir, kombucha, tempeh, kimchi, miso da dai sauransu. [43]
• Magungunan rigakafi kamar tafarnuwa, albasa, ayaba da sauransu.
• Gwoza
• Cikakken hatsi kamar hatsi, shinkafa launin ruwan kasa, sha'ir da dai sauransu. [44]
• Duhu kayan lambu kamar alayyafo, broccoli dss.
• Kifi
• Kashin romo

Abinci Don Guji Don Raunin narkewar abinci

Ga jerin abincin da yakamata ku iyakance don inganta raunin narkewar abinci [43] :

• Kofi tare da madara
• Abincin mai mai kamar jan nama, cuku da sauransu.
• Soyayyen abinci da abinci
• Kayan zaki na wucin gadi

A Bayanin Karshe ...

Ganin cewa narkewa 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. Nazarin ya nuna cewa a wasu yanayi, 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.

Lura : Rashin saurin narkewar abinci ko narkewar narkewa wani lokaci alama ce ta matsalar narkewar narkewar abinci irin su acid reflux, gastritis, har ma da ciwon daji na ciki.

Tambayoyi akai-akai

Q. Yaya zan tsaftace tsarin narkewata?

Zuwa: Shan ruwa mai yawa da kasancewa cikin ruwa babbar hanya ce ta daidaita narkewar abinci. Cin abinci mai yawan ruwa mai yawa kuma yana taimakawa.

Q. Mene ne mafi munin abinci don narkewa?

Zuwa: Soyayyen abinci, kayan Citrus da sukari da aka saka.

Q. Ta yaya zaka sake saita ciki?

Zuwa: Zaɓi nau'ikan hatsi iri-iri na burodi, taliya da shinkafa akan fararen iri, cinye ƙwaya mai yawa, wake da doya, ku ci abinci mai ɗanɗano, ku sha kayan lambu da yawa, kuma ku ci da hankali ku kula da damuwarku.

Q. Waɗanne abinci ne suke tsarkake hanji?

Zuwa: Broccoli, raspberries, duhu, kayan lambu masu ganye da hatsi sune wasu sanannu.

Q. Me zan sha da safe don lafiyar hanji?

Zuwa: Yawancin masu ilimin abinci sun ba da shawarar farawa da safe tare da gilashin lemun tsami da zuma a kan komai a ciki.

Hotunan mashin britney

Q. Shin shan ruwan zafi yana da kyau ga maƙarƙashiya?

Zuwa: Shan ruwan zafi yana taimakawa wajen ragargaza abinci da sauri fiye da shan ruwan sanyi ko ruwan dumi da rage haɗarin maƙarƙashiya ta hanyar tallafawa motsin hanji na yau da kullun.

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Aiko Min Da Imel Nuna A Shafin