Kyautattun Abubuwa 15 Da Za Ku Ci Idan Kuna Ciwo

Wadatacce

• 1. Miyan Kaza
• 2. Broths
• 3. Tafarnuwa
• 4. Ruwan Kwakwa
• 5. Shayi Mai zafi
• 6. Ruwan zuma
• 7. Jinjaye
• 8. Abincin mai yaji
• 9. Ayaba
• 10. Oatmeal
• 11. Yogurt
• 12. Wasu 'Ya'yan itaciya
• 13. Avocados
• 14. Leafy, Koren Kayan lambu
• 15. Salmon
• Dauki Sakon Gida
• Gyara Abinci: Abincin da ke Ci Gajiya

Hippocrates sananne ne ya ce, "Bari abinci ya zama maganin ku, kuma magani ya zama abincin ku."

Gaskiya ne cewa abinci na iya yin fiye da samar da makamashi.

Kuma lokacin da ba ku da lafiya, cin abincin da ya dace ya fi muhimmanci fiye da kowane lokaci.

Wasu abinci suna da kaddarorin da zasu iya tallafawa jikinka yayin da yake yaƙi da rashin lafiya.

Suna iya sauƙaƙe wasu alamun kuma har ma zasu iya taimaka maka warkar da sauri.

Waɗannan sune mafi kyaun abinci 15 da za'a ci lokacin rashin lafiya.

1. Miyan Kaza

An ba da shawarar miyan kaza a matsayin magani don mura ta ɗaruruwan shekaru - kuma da kyakkyawan dalili ().

Abune mai sauƙin ci na bitamin, ma'adanai, adadin kuzari da furotin, waɗanda sune abubuwan gina jiki da jikinku ke buƙata da yawa yayin da kuke ciwo ().

Miyar kaza ita ce ma ingantacciyar madogara ta ruwa da wutan lantarki, duka biyun suna da mahimmanci don sha idan kana yawan yin tafiye-tafiye zuwa bandaki.

Jikin ku kuma zai buƙaci ma ƙarin ruwa idan kuna da zazzaɓi ().

Abin da ya fi haka, binciken daya gano miyan kaza ya fi tasiri wajen tsayar da hancin hanci fiye da duk wani ruwa da aka karanta. Wannan yana nufin gurɓataccen yanayi ne, wataƙila a wani ɓangare saboda yana ba da tururi mai ɗumi ().

Wani dalilin wannan tasirin shine kaji yana dauke da amino acid cysteine. N-acetyl-cysteine, wani nau'i ne na cysteine, yana fasa gamsai kuma yana da kwayar cutar kanjamau, anti-inflammatory da antioxidant effects (,).

Miyan kaji ma na hana aikin neutrophils, wadanda fararen kwayoyin jini ne wanda kan iya haifar da alamomi kamar tari da toshe hanci.

Souparfin miyar kaza don hana waɗannan ƙwayoyin zai iya bayyana wani ɓangare dalilin da yasa yake da tasiri kan wasu alamomin sanyi da mura ().

Miyan kaji shine tushen ruwa mai kyau, adadin kuzari, furotin, bitamin da kuma ma'adanai. Hakanan gurɓataccen yanayi ne kuma yana iya toshe ƙwayoyin halitta waɗanda ke haifar da tari da toshewar hanci.

2. Broths

Mai kama da miyan kaza, broths shine kyakkyawan hanyoyin samun ruwa yayin da ba ku da lafiya.

Sun cika da dandano kuma suna iya ƙunsar adadin kuzari, bitamin da kuma ma'adanai irin su magnesium, calcium, folate da phosphorous (7, 8).

Idan kun sha su yayin zafi, broths shima yana da fa'idar ban al'ajabi ta aiki a matsayin mai lalata halitta saboda tururin mai zafi ().

Shan romo hanya ce mai kyau don kasancewa cikin ruwa, kuma wadataccen dandano na iya taimaka muku jin gamsuwa. Wannan yana taimakawa musamman idan cikinka ya baci kuma baka iya kiyaye abinci mai ƙarfi ba.

Idan kuna da damuwa da gishiri kuma ku sayi broth daga shagon, tabbas ku sayi ƙananan sodium iri-iri saboda yawancin broths suna da gishiri sosai.

Idan kuna yin broth daga fashewa, yana iya samun ƙarin fa'idodi - gami da adadin kalori mafi girma, furotin da abubuwan gina jiki.

Mutane da yawa suna yaba game da fa'idodin ƙasusuwan kasusuwa kuma suna da'awar cewa yana da kaddarorin warkewa da yawa, kodayake a halin yanzu babu karatu akan fa'idodinsa (8).

Karanta wannan labarin don ƙarin bayani game da naman kashin.

Shan romo hanya ce mai dadi kuma mai gina jiki don kasancewa cikin danshi, kuma hakan yana zama mai lalata yanayi lokacin zafi.

3. Tafarnuwa

Tafarnuwa na iya samar da kowane irin fa’ida ga lafiya.

An yi amfani dashi azaman ganye mai magani na ƙarni da yawa kuma ya nuna tasirin antibacterial, antiviral da anti-fungal effects (,).

Hakanan yana iya haɓaka tsarin rigakafi ().

Studiesananan karatun ɗan adam masu inganci sun bincika tasirin tafarnuwa kan mura ko mura, amma wasu sun sami sakamako mai fa'ida.

Wani bincike ya nuna cewa mutanen da suka sha tafarnuwa ba sa yin rashin lafiya sau da yawa. Gabaɗaya, ƙungiyar tafarnuwa sun kwashe kusan 70% daysan kwanaki marasa lafiya fiye da rukunin wuribo ().

A wani binciken kuma, mutanen da ke shan tafarnuwa ba wai kawai ba su da rashin lafiya sau da yawa kawai, amma sun fi kwana 3.5 sauri fiye da rukunin wuribo, a matsakaita ().

Bugu da ƙari, bincike da yawa sun nuna cewa tsuffin tafarnuwa na cire abubuwan haɓaka na iya haɓaka aikin rigakafi da rage ƙimar sanyi da mura ().

Garlicara tafarnuwa ga miyar kaza ko romo na iya ƙara dandano da sanya su yin tasiri sosai wajen yaƙi da alamun sanyi ko mura.

Detailsarin bayani a nan: Ta yaya Tafarnuwa ke Yaƙin sanyi da Mura.

Tafarnuwa na iya yaƙar ƙwayoyin cuta, ƙwayoyin cuta da kuma ta da garkuwar jiki. Yana taimaka maka ka guji rashin lafiya da kuma murmurewa da sauri lokacin da kake rashin lafiya.

4. Ruwan Kwakwa

Kasancewa da ruwa mai kyau yana daya daga cikin mahimman abubuwan da zaka iya yi yayin rashin lafiya.

Ruwan sha yana da mahimmanci musamman lokacin da kake zazzabi, yawan zufa ko yawan amai ko gudawa, wanda kan iya sa ka rasa ruwa mai yawa da kuma lantarki.

Ruwan kwakwa shine cikakken abin sha don shan lokacin da ba ku da lafiya.

Bayan yana da daɗi da ɗanɗano, yana ɗauke da glucose da kuma wutan lantarki da ake buƙata don sake samun ruwa.

Karatun ya nuna cewa ruwan kwakwa na taimaka maka sake samun ruwa bayan motsa jiki da kuma alamomin gudawa. Hakanan yana haifar da rashin jin daɗin ciki fiye da irin abubuwan sha (,,).

Bugu da ƙari, bincike da yawa a cikin dabbobi sun gano cewa ruwan kwakwa yana ɗauke da antioxidants wanda zai iya yaƙi da lalacewar abu mai guba kuma yana iya inganta sarrafa suga cikin jini (,,,).

Koyaya, wani binciken ya gano cewa yana haifar da kumburin ciki fiye da sauran abubuwan sha na lantarki. Zai iya zama da kyau a fara a hankali idan ba a taɓa gwada shi ba ().

Ruwan kwakwa na da dandano mai dadi, mai daɗi. Yana bayar da ruwaye da wutan lantarki da kuke buƙata ku kasance cikin ruwa yayin rashin lafiya.

5. Shayi Mai zafi

Shayi magani ne da aka fi so don yawancin alamun cututtukan da ke tattare da mura da mura.

Kamar dai miyan kaza, shayi mai zafi yana aiki ne kamar yadda yake lalata yanayi, yana taimakawa share sinus na gamsai. Lura cewa shayi yana bukatar ya zama mai zafi don yin aiki a matsayin mai lalata jiki, amma bai kamata yayi zafi sosai ba har ya ƙara fusata makogwaronka ().

Ba kwa buƙatar damuwa da shayi yana yin bushewa. Kodayake wasu shayi suna dauke da maganin kafeyin, adadinsu yayi kadan sosai don haifar da karuwar asarar ruwa ().

Wannan yana nufin cewa shan kan shayi a tsawon rana hanya ce mai kyau don taimaka maka kasancewa cikin ruwa yayin sauƙaƙa cunkoso a lokaci guda.

Shayi shima yana dauke da sinadarin polyphenols, wadanda abubuwa ne na dabi'a da ake samu a tsirrai wadanda zasu iya samun yawan fa'idodin lafiya. Waɗannan kewayon daga aikin antioxidant da anti-inflammatory zuwa tasirin cutar kansa (,,,).

Tannins nau'ikan polyphenol ne da ake samu a shayi. Baya ga aiki a matsayin antioxidants, tannins kuma suna da antiviral, antibacterial da anti-fungal Properties ().

Wani bincike a cikin beraye ya gano cewa tannic acid a cikin baƙar shayi na iya rage adadin nau'in ƙwayoyin cuta da ke girma a maƙogwaro ().

A wani binciken kuma, shayin hibiscus ya rage ci gaban mura na Avian a cikin bututun gwaji. Shayin Echinacea shima ya rage tsawon alamun mura da mura (,).

Bugu da kari, an nuna nau'ikan shayi da yawa musamman wadanda suka bunkasa don taimakawa tari ko ciwon wuya da aka nuna suna da tasiri a cikin karatun asibiti (,).

Duk waɗannan tasirin suna sanya shayi wani muhimmin ɓangare na abincinku lokacin da ba ku da lafiya.

Shayi shine asalin ruwa mai kyau kuma yana aiki kamar mai lalata yanayi lokacin zafi. Baƙin shayi na iya rage haɓakar ƙwayoyin cuta a cikin maƙogwaro, kuma shayin echinacea na iya rage tsawon sanyi ko mura.

6. Ruwan zuma

Ruwan zuma yana da tasirin tasirin kwayar cuta, mai yiwuwa saboda yawan abubuwan da ke cikin kwayoyin antimicrobial.

A zahiri, tana da tasirin tasirin kwayar cuta mai ƙarfi wanda ya sa tsoffin Masarawa suka yi amfani da shi a cikin suturar rauni, kuma har yanzu ana amfani da shi don wannan dalilin a yau (,,,,).

Wasu shaidu sun nuna cewa zuma na iya kara karfin garkuwar jiki ().

Waɗannan halaye kaɗai suna sanya zuma abinci mai kyau da za a ci lokacin rashin lafiya, musamman idan kana da ciwon makogwaro sakamakon kamuwa da ƙwayoyin cuta.

Yawancin karatu sun nuna cewa zuma tana danne tari ga yara. Koyaya, ka tuna cewa bai kamata a ba yara ƙarancin watanni 12 da zuma ba (,,,,).

Mix kimanin rabin karamin cokali (2.5 ml) na zuma tare da gilashin dumi na madara, ruwa ko kopin shayi. Wannan yana sanya hydrating, tari-mai sanyaya rai, abin sha na kwayoyin cuta ().

Honey yana da tasirin kwayar cuta kuma yana motsa garkuwar jiki.Hakanan zai iya taimakawa sauƙaƙe tari ga yara sama da watanni 12 da haihuwa.

7. Jinjaye

Ginger tabbas tabbas sananne ne saboda tasirin tashin zuciya.

Hakanan an nuna shi don sauƙaƙe sauƙin tashin zuciya dangane da ɗaukar ciki da maganin kansa (,,,).

Abin da ya fi haka, ginger yana yin kama da magungunan da ba na steroidal ba. Hakanan ya nuna alamun antioxidant, antimicrobial da anti-cancer effects (,).

Don haka idan kuna jin jiri ko zubar da jini, ginger shine mafi kyawun abincin da ake dashi don magance waɗannan alamun. Kodayake ba ku da laushi, yawancin amfani da ginger na sanya shi ɗaya daga cikin manyan abincin da za ku ci lokacin rashin lafiya.

Yi amfani da ginger sabo a girki, dafa ɗan shayi na ginger ko karɓar ɗan ginger alewa daga shago don samun waɗannan fa'idodin. Kawai tabbatar cewa duk abin da kuke amfani da shi ya ƙunshi ainihin ginger ko ginger tsantsa, ba kawai ginger dandano.

Jinja na da matukar amfani wajen magance tashin zuciya. Hakanan yana da tasirin kumburi da antioxidant.

8. Abincin mai yaji

Abincin yaji kamar barkono barkono yana ɗauke da sinadarin capsaicin, wanda ke haifar da zafi, ƙonewa lokacin da aka taɓa shi.

Lokacin da ya isa cikin nutsuwa, capsaicin na iya yin tasiri mai lalacewa kuma galibi ana amfani dashi a cikin malalo da faci masu sauƙin ciwo ().

Mutane da yawa suna ba da rahoton cewa cin abinci mai yaji yana haifar da hanci, da fasa ƙoshi da kuma share hanyoyin sinus.

Duk da yake 'yan karatun da suka gwada wannan tasirin, kwayar cutar tana da matukar laushi, hakan yana saukaka fitar da ita. Anyi amfani da maganin feshi na hanci tare da kyakkyawan sakamako don magance cunkoso da ƙaiƙayi (,, 52).

Koyaya, sinadarin capsaicin yana kara kuzari samarwa, Don haka kawai zaka iya zama tare da hanci mai hanci maimakon abin cushe ().

Saurin tari na iya zama wani fa'ida na maganin cutar. Wani bincike ya nuna cewa shan kapusicin na inganta ingantattun cututtuka a cikin mutanen da ke fama da tari mai ɗorewa ta hanyar sanya su cikin rashin saurin damuwa ().

Koyaya, don cimma waɗannan sakamakon, da alama kuna buƙatar cin abinci mai yaji kowace rana tsawon makonni.

Allyari, kar a gwada komai na yaji idan kuna da ciwon ciki. Abincin yaji zai iya haifar da kumburin ciki, ciwo da jiri a cikin wasu mutane ().

Abincin yaji yana dauke da sinadarin capsaicin, wanda zai iya taimakawa wajen fasa danshi amma kuma yana kara samar da danshi. Yana iya zama mai tasiri wajen sauƙar tari wanda aka haifar da hangula.

9. Ayaba

Ayaba babban abinci ne da za ku ci idan ba ku da lafiya.

Suna da sauƙin taunawa da ban sha'awa a cikin dandano, amma kuma suna samar da adadin adadin kuzari mai kyau da na gina jiki.

Saboda wadannan dalilai, suna daga cikin abincin BRAT (ayaba, shinkafa, applesauce, toast) wanda galibi ana bada shawara don tashin zuciya (55).

Wata babbar fa'idar ayaba ita ce fiber mai narkewa wanda suke dauke dashi. Idan ka kamu da gudawa, ayaba tana daya daga cikin mafi kyawun abinci da zaka iya ci saboda zaren na iya taimakawa wajen magance gudawa (,,).

A zahiri, wasu asibitocin suna amfani da flakes na ayaba don kula da marasa lafiya masu gudawa ().

Ayaba kyakkyawan tushe ne na adadin kuzari da na gina jiki. Hakanan zasu iya taimakawa rage tashin zuciya da gudawa.

10. Oatmeal

Kamar ayaba, oatmeal ba shi da launi kuma yana da sauƙin ci yayin samar da adadin kuzari, bitamin da kuma ma'adanai da kuke buƙata lokacin rashin lafiya.

Hakanan yana dauke da wasu sunadarai - kimanin gram 5 a cikin kofi 1/2 (60).

Oatmeal yana da wasu fa'idodin kiwon lafiya masu ƙarfi, gami da motsa ƙwayoyin cuta da inganta kula da sukarin jini ().

Wani binciken bera kuma ya nuna cewa beta-glucan, wani nau'in zaren da ake samu a oats, ya taimaka rage ƙonewar cikin hanji. Wannan na iya taimakawa wajen magance alamomin kamar su hanji na ciki, kumburin ciki da gudawa ().

Koyaya, guji siyar da oatmeal mai ƙanshin roba tare da ƙari mai yawa na sukari. Maimakon haka, ƙara ɗan zuma ko 'ya'yan itace don samar da ƙarin fa'idodi.

Oatmeal shine tushen abinci mai kyau kuma mai sauƙin ci. Zai iya haɓaka tsarin garkuwar ku, inganta kula da sukarin jini da rage ƙonewa a cikin tsarin narkewa.

11. Yogurt

Yogurt kyakkyawan abinci ne wanda za'a ci lokacin rashin lafiya.

Yana bayar da adadin kuzari 150 da furotin gram 8 a kowace kofi. Hakanan yana da sanyi, wanda zai iya makogwaro.

Yogurt shima wadatacce ne a cikin alli kuma cike yake da sauran bitamin da kuma ma'adanai (63).

Wasu yogurts kuma suna ƙunshe da maganin rigakafin amfani.

Shaida ta nuna cewa rigakafin rigakafi na iya taimaka wa yara da manya samun saurin sanyi sau da yawa, warkar da sauri lokacin da ba su da lafiya kuma suna ɗaukar antibioticsananan maganin rigakafi (,,,,).

Studyaya daga cikin binciken ya gano cewa yara masu shan maganin rigakafi sun ji daɗi na kusan kwana biyu da sauri, kuma alamun su kusan 55% ba su da ƙarfi sosai ().

Wasu mutane sun ba da rahoton cewa shan madara yana daɗa ƙamshi. Koyaya, karatuttukan da yawa sun nuna cewa shan madara ba ya haifar da canji a tari, cunkoso ko samar da ƙura, ko da tsakanin waɗanda ke rashin lafiya ().

Koyaya, idan kun ji cewa kayan abincin suna lalata cunkoson ku, gwada wasu abinci mai ƙanshi wanda ke ƙunshe da maganin rigakafi ko ƙarin maganin rigakafi a madadin.

Yogurt yana da sauƙin ci kuma kyakkyawan tushen adadin kuzari, furotin, bitamin da kuma ma'adanai. Wasu yogurts kuma suna dauke da maganin rigakafi, wanda zai iya taimaka maka rashin rashin lafiya sau da yawa kuma samun sauki cikin sauri

12. Wasu 'Ya'yan itaciya

'Ya'yan itãcen marmari na iya zama da amfani yayin rashin lafiya.

Su wadatattun hanyoyin bitamin ne, ma'adinai da zare, waɗanda ke tallafawa jikinka da garkuwar jikin ku ().

Wasu 'ya'yan itatuwa kuma suna dauke da sinadarai masu amfani da ake kira anthocyanins, wadanda nau'ikan flavonoids ne wadanda ke ba' yayansu launin ja, shudi da shunayya. Wasu daga cikin mafi kyawun tushe sune strawberries, cranberries, blueberries da blackberries ().

Anthocyanins suna ba da berry ingantaccen abinci don cin abinci lokacin rashin lafiya saboda suna da ƙarfi mai kashe kumburi, antiviral da haɓakar haɓakawa.

Karatuttuka da yawa sun gano cewa 'ya'yan itace da aka ɗora a cikin anthocyanins na iya hana ƙwayoyin cuta na yau da kullun da ƙwayoyin cuta haɗuwa ga sel. Hakanan suna motsa motsawar garkuwar jiki (,,,,,).

Musamman, rumman suna da tasirin antibacterial da antiviral wanda ke hana ƙwayoyin cuta masu ɗauke da abinci da ƙwayoyin cuta, gami da E. coli kuma salmonella ().

Duk da yake wadannan tasirin ba lallai bane suke da tasiri iri daya kan cututtuka a cikin jiki kamar a cikin dakin gwaje-gwaje, da alama suna da wasu tasiri.

A hakikanin gaskiya, wani bita ya gano cewa karin flavonoid na iya rage yawan ranakun da mutane ke fama da rashin lafiya ta sanyin kashi 40% ().

Ara wasu fruita fruitan itace zuwa kwanon oatmeal ko yogurt don ƙarin fa'idodi ko haɗa 'ya'yan itacen da aka daskare cikin santsi mai santsi wanda ke sanya makogwaron ku.

Yayan itace da yawa suna dauke da flavonoids da ake kira anthocyanins wanda zai iya yakar ƙwayoyin cuta da ƙwayoyin cuta kuma ya haifar da garkuwar jiki. Hakanan abubuwan Flavonoid na iya zama masu amfani.

13. Avocados

A avocado dan itace ne wanda ba a saba da shi ba saboda yana da karancin carbi amma yana da kitse sosai.

Musamman, yana da yawa cikin lafiyayyen mai wadataccen kitse, irin nau'in mai da ake samu a man zaitun.

Avocados ma kyakkyawan tushen fiber ne, bitamin da kuma ma'adanai (, 81).

Avocados babban abinci ne lokacin rashin lafiya saboda suna samar da adadin kuzari, bitamin da kuma ma'adanai waɗanda jikinku ke buƙata. Suna kuma da taushi, wadatattu masu sauƙi da sauƙin ci.

Saboda lafiyayyun ƙwayoyin avocados sun ƙunshi, musamman oleic acid, suna taimakawa rage ƙonewa yayin da suke taka rawa a cikin aikin rigakafi (,).

Avocados suna cike da bitamin, ma'adanai da lafiyayyun ƙwayoyi waɗanda zasu iya rage kumburi da kuma ƙarfafa garkuwar jiki.

14. Leafy, Koren Kayan lambu

Yana da mahimmanci a sami dukkan bitamin da abubuwan da jikinku ke buƙata yayin rashin lafiya, amma wannan na iya zama da wahala a yi shi da irin abincin da ake ci na “abinci mara lafiya”.

Ganye koren kayan lambu irin su alayyafo, latiyar romo da kale na cike da bitamin, ma'adanai da zare. Su ne mahimman hanyoyin samar da bitamin A, bitamin C, bitamin K da folate (84).

Hakanan ana ɗora kayan lambu masu duhu tare da mahaɗan tsire-tsire masu amfani. Wadannan suna aiki a matsayin antioxidants don kare kwayoyin daga lalacewa kuma suna taimakawa yaki da kumburi ().

Hakanan an yi amfani da ganyen ganye don abubuwan da ke cutar da su ().

Spinara alayyafo zuwa omelet don saurin, mai cike da abinci mai gina jiki, wadataccen abinci mai gina jiki. Hakanan zaka iya gwada jefa ɗan kaɗan na Kale zuwa cikin 'ya'yan itace mai laushi.

Ganyayyaki koren ganye cike suke da fiber da abubuwan gina jiki da kuke buƙata yayin rashin lafiya. Hakanan suna ƙunshe da mahaɗan tsire-tsire masu amfani.

15. Salmon

Salmon shine ɗayan mafi kyawun tushen furotin don cin abinci lokacin rashin lafiya.

Yana da taushi, mai sauƙin ci kuma cike da furotin mai ƙoshin inganci da jikin ku yake buƙata.

Salmon yana da wadataccen albarkatun mai na omega-3, wanda ke da tasiri mai tasiri mai tasiri ().

Salmon kuma kyakkyawan tushe ne na yawancin bitamin da ma'adanai, gami da bitamin D, wanda mutane da yawa basu da shi. Vitamin D yana taka rawa a cikin aikin garkuwar jiki ().

Salmon shine kyakkyawan tushen furotin. Hakanan ya ƙunshi omega-3 fatty acid da bitamin D, waɗanda ke yaƙi da kumburi da haɓaka aikin rigakafi.

Dauki Sakon Gida

Hutawa, shan ruwa da kuma samun abinci mai gina jiki sune wasu mahimman abubuwan da zaku iya yi don jin daɗi da warkewa da sauri lokacin rashin lafiya.

Amma wasu abinci suna da fa'idodi wadanda suka wuce kawai samarwa jikinka abubuwan gina jiki.

Duk da yake babu wani abinci shi kadai da zai iya warkar da cuta, cin abinci mai kyau na iya tallafawa garkuwar jikinka da taimakawa sauƙaƙe wasu alamomin.

Gyara Abinci: Abincin da ke Ci Gajiya