Abinci tare da tasirin laxative
Wadatacce
Abinci tare da laxative sakamako shine wadatattun yalwar fiber da ruwa, suna fifita hanyar hanji da taimakawa ƙara ƙimar feji. Wasu daga cikin abincin masu laxative sakamako sune gwanda, plum, kabewa, chia seed, latas da oats, kuma yana da mahimmanci a sanya su cikin rayuwar yau da kullun, kuma yana da mahimmanci a sha lita 1.5 zuwa 2.0 a kowace rana. ., Tunda ruwa yana da mahimmanci ga hydration na zaruruwa da sauƙaƙa hanyar wucewar najasa cikin hanji.
Wasu abincin da ke da laxative sakamako kuma ya kamata a sanya su cikin abincin yau da kullun sune:
- Kayan lambu: latas, arugula, watercress, kale, broccoli, eggplant da zucchini;
- Hatsi: hatsi, oat bran, garin alkama, masara, lentil, quinoa;
- Tsaba: chia, flaxseed, sesame;
- Tsaba: kirji, gyada, almond, goro;
- Abubuwan sha: kofi, ruwan inabi ja, gilashi bayan cin abinci, lemongrass tea da cascara mai tsarki;
- 'Ya'yan itãcen marmari gwanda, fig, pear, apple, plum, kiwi.
Baya ga wadannan abinci, shan yogurt a kalla sau 3 a sati yana kuma taimakawa wajen kula da fure mai kyau da kuma yaƙar maƙarƙashiya. Duba girke-girke 3 don kayan shafawa na gida na gida.
Bincika ƙarin zaɓuɓɓukan 'ya'yan itatuwa masu wadataccen fiber kuma hakan na iya haifar da laxative sakamako:
Adadin Fiber a cikin itsa Fruan itacen .a .an
Tebur mai zuwa yana nuna adadin fiber da ruwa a cikin 100 g na fruita fruitan itace:
| 'Ya'yan itãcen marmari | Adadin zare a cikin 100 g 'ya'yan itace | Adadin ruwa a cikin 100 g 'ya'yan itace |
| Gwanda | 2.3 g | 88.2 g |
| Siffa | 2.3 g | 79.1 g |
| Pear | 2.2 g | 85.1 g |
| Apple | 2.1 g | 82.9 g |
| Plum | 1.9 g | 88.0 g |
| Kiwi | 1.9 g | 82.9 g |
| Lemu mai zaki | 1.8 g | 86.3 g |
| Inabi | 0.9 g | 78,9 g |
Yana da mahimmanci a tuna cewa amfani da zaren dole ne ya kasance tare da amfani da ruwa mai kyau, saboda cin zaren da yawa a cikin yini duka ba tare da shan isasshen ruwa na iya haifar da akasin hakan, ƙara maƙarƙashiya.
Abincin laxative ga jariri
Yana da yawa hanjin jariri ya zama mai taurin ciki, kuma yana da muhimmanci a hada da abinci kamar:
- 'Ya'yan itãcen marmari Gwanda, lemu, avocado, ayaba, innabi, kankana, fig, fig, kankana, mangwaro, abarba;
- Kayan lambu: kabewa, almond, tumatir, kokwamba, kabeji, alayyafo, dankalin turawa, ɗanyen wake da ganye,
- Hatsi: Burodi mai ruwan kasa, hatsi, shinkafa mai ɗanɗano, taliyar ruwan kasa da masara;
- Legumes: wake, wake da wake.
Jarirai suna buƙatar ƙarancin zare fiye da na manya, kuma yakamata su cinye ƙananan abincin da aka jera a sama kowace rana. Bugu da kari, jariran da suka haura shekara 1 kuma za su iya shan yogurt na halitta, wanda ya kunshi kananan halittun da ke inganta fure na hanji da kuma magance maƙarƙashiya. Duba misalai 4 na aikin shayarwa na gida don jarirai.
Menu don sassauta hanji
Tebur mai zuwa yana nuna misali na menu na kwanaki 3 mai wadataccen fiber don yaƙar maƙarƙashiya.
| Abun ciye-ciye | Rana 1 | Rana ta 2 | Rana ta 3 |
| Karin kumallo | Kofi ɗaya na kofi tare da madara + yanki guda 1 na gurasar hatsi tare da cuku da sesame | bitamin: yanka gwanda 2 + miyan oat miyan + 1/2 col miyan chia + madara 200 ml | 1 kofin yogurt na fili tare da prunes 3 + yanki 1 na gurasar nama da kwai |
| Abincin dare | 3 prunes + 5 cashew kwayoyi | Pear 1 + gyada 10 | 2 yanka mashin gwanda da 2 col na tea mai shayi |
| Abincin rana abincin dare | 4 col miyan shinkafa mai ruwan kasa tare da broccoli + kaza a cikin miya tumatir + kayan lambu da aka dafa a cikin man zaitun | taliyar nama duka tare da tuna + pesto sauce + salad tare da kabeji, zabibi, eggplant da zucchini | kabewa puree + gasashen kwanon rufi + koren salad tare da man zaitun da masara |
| Bayan abincin dare | 1 yogurt na asali wanda aka gyara shi da gwanda da kuma 1 col na miyan zuma | Kopin kofi 1 + yanka guda biyu na gurasar nama da kwai + 1 col na shayin sesame | Avocado smoothie |
Baya ga yogurt na halitta, kefir da kombucha suma suna da wadataccen kayan kara kuzari, kwayoyin cuta masu kyau wadanda zasu taimakawa aikin hanji, inganta yanayi da karfafa garkuwar jiki.
Karanta A Yau
Wadanne Hanyoyi ne na Karban Haihuwa suke da Amfani yayin Shayarwa?
