Abincin 13 da ke haifar da kumburi (kuma Abin da Za Ku Ci A Madadin)

Wadatacce

• 1. Wake
• 2. Lentures
• 3. Abin Sha mai Carbon
• 4. Alkama
• 5. Broccoli da Sauran Kayan marmari na Gishiri
• 6. Albasa
• 7. Sha'ir
• 8. Rye
• 9. Kayan Kiwo
• 10. Tuffa
• 11. Tafarnuwa
• 12. Sugar Alcohols
• 13. Giya
• Sauran Hanyoyi Don Rage Ciwan Juna
• Dauki Sakon Gida

Kumburin ciki shine lokacin da cikinki yaji ya kumbura ko ya fadada bayan yaci abinci.

Yawanci yakan samo asali ne daga gas ko wasu al'amura masu narkewa ().

Kumburin ciki yana da yawa. Kimanin 16-30% na mutane sun ce suna fuskantar shi a kai a kai (,).

Kodayake kumburin ciki na iya zama alama ce ta mummunan yanayin rashin lafiya, yawanci yakan haifar da wani abu ne a cikin abinci ().

Ga abinci 13 da zasu iya haifar da kumburin ciki, tare da shawarwari akan abin da za'a ci maimakon.

(Mutane sukan rikita "kumburin ciki" da "riƙe ruwa," wanda ya haɗa da yawan ruwa a jiki. Ga hanyoyi 6 masu sauƙi don rage riƙe ruwa.)

1. Wake

Wake iri ne na ɗanɗano.

Suna ƙunshe da adadin furotin da ƙoshin lafiya. Wake shima yana da wadatar fiber, da kuma bitamin da kuma ma'adanai da yawa ().

Koyaya, yawancin wake suna dauke da sikari wanda ake kira alpha-galactosides, wanda yake na wasu gungun carbi da ake kira FODMAPs.

FODMAPs (oligo-, di-, mono-saccharides da polyols) sune gajeren carbohydrates waɗanda ke tsere daga narkewa sannan kuma ƙwayoyin cuta masu narkewa a cikin hanji suka narke. Gas ishara ce ta wannan aikin.

Ga masu lafiya, FODMAPs kawai suna samar da mai don ƙwayoyin cuta masu narkewa kuma bazai haifar da wata matsala ba.

Koyaya, ga daidaikun mutane da ke fama da ciwo na hanji, wani nau'in gas ne ake samu yayin aikin ferment. Wannan na iya haifar da babban rashin jin daɗi, tare da alamomin kamar kumburin ciki, kumburin ciki, ciwon ciki da gudawa ().

Soya da tsiro da wake hanya ce mai kyau don rage FODMAPs a cikin wake. Canza ruwan shan sau da yawa yana iya taimakawa ().

Abin da za ku ci maimakon: Wasu wake sun fi sauki akan tsarin narkewa. Wake da wake baƙi na iya zama mafi narkewa, musamman bayan jiƙa.

Hakanan zaka iya maye gurbin wake da hatsi, nama ko quinoa.

2. Lentures

Lentils ma legumes ne. Sun ƙunshi mai yawa furotin, zare da lafiyayyan carbi, da ma'adanai kamar baƙin ƙarfe, tagulla da kuma manganese.

Saboda yawan abun ciki na fiber, zasu iya haifar da kumburi a cikin mutane masu damuwa. Wannan gaskiyane ga mutanen da basu saba cin fiber ba.

Kamar wake, lentil suma suna dauke da FODMAPs. Wadannan sugars na iya taimakawa ga yawan iskar gas da kumburin ciki.

Koyaya, jika ko ɓarna lentils ɗin kafin ku ci su na iya sauƙaƙa musu sauƙaƙa akan tsarin narkewar abinci.

Abin da za ku ci maimakon: Leken launuka masu haske galibi ƙananan fiber ne fiye da masu duhu, kuma saboda haka na iya haifar da ƙarancin kumburi.

3. Abin Sha mai Carbon

Abin sha mai maye shine wani dalilin sanadin kumburin ciki.

Wadannan shaye-shayen suna dauke da adadi mai yawa na carbon dioxide, gas.

Lokacin da ka sha ɗaya daga cikin waɗannan abubuwan sha, ƙarshen ka haɗiye wannan gas ɗin mai yawa.

Wasu daga cikin gas ɗin suna makalewa a cikin tsarin narkewar abinci, wanda ke haifar da kumburin ciki da ma matsi.

Abin sha maimakon: Ruwa mara kyau koyaushe shine mafi kyau. Sauran hanyoyin lafiya sun hada da kofi, shayi da ruwan sha mai ɗanɗano na 'ya'yan itace.

4. Alkama

Alkama ya kasance mai rikici sosai a cikin 'yan shekarun nan, musamman saboda ya ƙunshi furotin da ake kira gluten.

Duk da takaddama, har yanzu alkama tana ci sosai. Sinadari ne a mafi yawan burodi, waina, bijimai da pizza, da kuma kayan da aka toya kamar kek, biskit, fanke da waina.

Ga mutanen da ke fama da cutar celiac ko ƙwarewar alkama, alkama na haifar da manyan matsalolin narkewar abinci. Wannan ya hada da kumburin ciki, gas, gudawa da ciwon ciki (,).

Alkama babbar hanya ce ta FODMAPs, wanda ke haifar da matsalar narkewar abinci a cikin mutane da yawa (,).

Abin da za ku ci maimakon: Akwai hanyoyi da yawa da basu da alkama ga alkama, kamar su hatsi mai tsarki, quinoa, buckwheat, garin almond da garin kwakwa.

Akwai hanyoyi da yawa don burodin alkama na yau da kullun a cikin wannan labarin.

5. Broccoli da Sauran Kayan marmari na Gishiri

Iyalin giyar da aka gicciye sun hada da broccoli, farin kabeji, kabeji, brussels sprouts da wasu da yawa.

Waɗannan suna da lafiya ƙwarai, suna ƙunshe da abubuwa masu mahimmanci kamar fiber, bitamin C, bitamin K, ƙarfe da potassium.

Koyaya, suma suna dauke da FODMAPs, don haka suna iya haifar da kumburin ciki ga wasu mutane ().

Dafa kayan marmarin gishiri na iya sauƙaƙa narkewar su.

Abin da za ku ci maimakon: Akwai hanyoyi da yawa da za a iya amfani da su, gami da alayyaho, cucumbers, latas, dankali mai zaki da kuma zucchini.

6. Albasa

Albasa kayan lambu ne na kwan fitila tare da keɓaɓɓen dandano mai ƙarfi. Ba safai ake cin su gaba ɗaya ba, amma suna da mashahuri a cikin dafaffen abinci, gefen abinci da salati.

Kodayake yawanci ana cin su kaɗan, albasa tana ɗaya daga cikin tushen tushen abinci na fructans. Waɗannan su ne zaren narkewa wanda zai iya haifar da kumburi (, 14).

Allyari akan haka, wasu mutane suna da laulayi ko haƙuri game da wasu mahaɗan cikin albasa, musamman ɗanyen albasa ().

Saboda haka, albasa sananniyar sanadin kumburin ciki ne da sauran matsalolin narkewar abinci. Tafasa albasa na iya rage wadannan tasirin narkewar abinci.

Abin da za ku ci maimakon: Gwada amfani da sabbin ganye ko kayan ƙanshi azaman madadin albasa.

7. Sha'ir

Sha'ir hatsi ne da ake yawan amfani da shi.

Yana da matukar gina jiki, tunda yana da yalwar fiber kuma yana ɗauke da ɗimbin bitamin da kuma ma'adanai kamar molybdenum, manganese da selenium.

Saboda yawan abun ciki na fiber, dukkanin sha'ir na hatsi na iya haifar da kumburi a cikin mutanen da ba su saba cin fiber ba.

Bugu da ƙari, sha'ir ya ƙunshi alkama. Wannan na iya haifar da matsala ga mutanen da ba sa haƙuri da alkama.

Abin da za ku ci maimakon: Tataccen sha'ir, kamar lu'ulu'u ko itacen sha'ir, za'a iya jure shi da kyau. Hakanan za'a iya maye gurbin sha'ir tare da wasu hatsi ko magarya kamar hatsi, shinkafa mai ruwan kasa, quinoa ko buckwheat.

8. Rye

Rye hatsi ne wanda yake da alaƙa da alkama.

Yana da matukar gina jiki kuma kyakkyawan tushen fiber, manganese, phosphorus, jan ƙarfe da kuma bitamin na B.

Koyaya, hatsin rai kuma yana dauke da alkama, furotin wanda mutane da yawa ke da hankali ko rashin haƙuri da shi.

Saboda babban fiber da abun ciki na alkama, hatsin rai na iya zama babban abin da ke haifar da kumburin ciki a cikin mutane masu damuwa.

Abin da za ku ci maimakon: Sauran hatsi ko bayanan karya, gami da hatsi, shinkafar ruwan kasa, buckwheat ko quinoa.

9. Kayan Kiwo

Kiwo yana da gina jiki sosai, kazalika da kyakkyawan tushen furotin da alli.

Akwai kayayyakin kiwo da yawa, ciki har da madara, cuku, cuku, yogurt da man shanu.

Koyaya, kusan kashi 75% na yawan mutanen duniya ba zasu iya lalata lactose ba, sukarin da ake samu a madara. An san wannan yanayin da rashin haƙuri na lactose (,).

Idan ba ku da haƙuri a cikin lactose, kiwo na iya haifar da babbar matsalar narkewar abinci. Alamun cutar sun hada da kumburin ciki, gas, toshewar ciki da gudawa.

Abin da za ku ci maimakon: Mutanen da ba sa haƙuri da lactose na iya ɗaukar cream da man shanu a wasu lokuta, ko kiwo mai ƙanshi kamar yogurt ().

Hakanan ana samun samfuran madara marasa Lactose. Sauran hanyoyin zuwa madarar yau da kullun sun hada da kwakwa, almond, waken soya ko madarar shinkafa.

10. Tuffa

Tuffa suna daga cikin shahararrun fruitsa fruitsan duniya.

Suna da yawa a cikin fiber, bitamin C da antioxidants, kuma an haɗa su da kewayon fa'idodin kiwon lafiya (, 20).

Koyaya, an san apples ma suna haifar da kumburi da wasu al'amura masu narkewa ga wasu mutane.

Masu laifi sune fructose (wanda shine FODMAP) da babban abun ciki na fiber. Fructose da fiber duka ana iya yin ferment a cikin babban hanji, kuma suna iya haifar da gas da kumburin ciki.

Apples da aka dafa na iya zama da sauƙin narkewa fiye da sababbi.

Abin da za ku ci maimakon: Sauran fruitsa fruitsan itace, kamar ayaba, blueberries, grapefruit, mandarins, lemu ko strawberries.

11. Tafarnuwa

Tafarnuwa ta shahara sosai, duka don dandano kuma a matsayin magani na lafiya.

Kamar albasa, tafarnuwa tana dauke da kayan marmari, wadanda FODMAP ne wadanda zasu iya haifar da kumburin ciki ().

Allerji ko rashin haƙuri ga sauran mahaɗan da aka samo a cikin tafarnuwa shima abu ne na gama gari, tare da alamun bayyanar cututtuka kamar kumburin ciki, belching da gas ().

Koyaya, dafa tafarnuwa na iya rage waɗannan tasirin.

Abin da za ku ci maimakon: Gwada amfani da sauran ganyaye da kayan ƙamshi a girkin ku, kamar su thyme, faski, chives ko basil.

12. Sugar Alcohols

Ana amfani da giya mai sikari don maye gurbin sukari a cikin abinci mara sukari da kuma cingam.

Nau'in gama gari sun haɗa da xylitol, sorbitol da mannitol.

Abin shan sukari suma FODMAPs ne. Suna haifar da matsalar narkewar abinci, tunda sun isa babban hanji ba'a canza shi ba inda kwayoyin hanji ke ciyar dasu.

Amfani da giya mai yawa na iya haifar da lamuran narkewa, kamar kumburin ciki, gas da gudawa.

Abin da za ku ci maimakon: Erythritol shima barasar sukari ne, amma yana da sauƙi akan narkewa fiye da waɗanda aka ambata a sama. Stevia kuma ingantacciyar madaidaiciya ce ga sukari da mashayan sukari.

13. Giya

Kowa ya taɓa jin kalmar da ake amfani da ita “cikin giya” a da.

Yana nufin ba kawai ga ƙimar mai mai yawa ba, har ma ga kumburin da shan giya ya haifar.

Giya giya ce da ake yin ta daga tushen ƙwaya mai daɗaɗa kamar sha'ir, masara, alkama da shinkafa, tare da ɗan yisti da ruwa.

Sabili da haka, ya ƙunshi duka gas (carbon dioxide) da carbs mai narkewa, sanannun sanadin kumburin ciki. Hatsin da ake amfani da shi don yin giyar kuma galibi yana ɗauke da alkama.

Abin sha maimakon: Ruwa koyaushe shine mafi kyawun abin sha, amma idan kuna neman madadin giya to jan giya, farin ruwan inabi ko ruhohi na iya haifar da ƙarancin kumburi.

Sauran Hanyoyi Don Rage Ciwan Juna

Kumburin ciki matsala ce ta gama gari, amma sau da yawa ana iya warware shi tare da canje-canje masu sauƙi.

Akwai dabaru da yawa da zasu iya taimakawa rage kumburin ciki, da aka zayyana a cikin wannan labarin.

Idan kuna da matsaloli masu narkewa na ci gaba, to kuna iya la'akari da ƙarancin FODMAP. Zai iya zama mai tasiri sosai, ba kawai don kumburin ciki ba amma ga sauran lamuran narkewa kuma.

Koyaya, tabbatar kuma da ganin likita don yanke hukuncin rashin lafiya mai haɗari.

Dauki Sakon Gida

Idan kuna da matsaloli tare da kumbura, to dama shine cewa abinci akan wannan jerin shine mai laifi.

Da aka faɗi haka, babu wani dalili da zai sa a guje wa duk waɗannan abincin, sai waɗanda ke haifar muku da matsala da kanku.

Idan kun gano cewa wani abinci yana sanya ku cikin kumburi, to kawai ku guje shi. Babu abincin da ya cancanci wahala.