Mafi Kyawun abinci 12 na Ciwan Ciki

Wadatacce

• 1. Jinja na Iya Sauke Ciwan Mara da Ciwon Mara
• 2. Ruwan Chamomile Zai Iya Rage Amaiwa da Jin Dadin Ciwan Mara
• 3. Ruhun nana na Iya Sauke Alamomin Ciwon Mara da Ciwan Mara
• 4. licorice na Iya Rage matsalar rashin narkewar abinci kuma zai iya taimakawa wajen hana Ciwon Ulcer
• 5. Flaxseed Yana Sauke Ciwon ciki da Ciwon ciki
• 6. Gwanda na Iya Inganta narkewar abinci kuma zai iya zama mai tasiri ga marurai da parasites
• 7. Koren Ayaba na Taimakawa Ciwon gudawa
• 8. Maganin pectin na Iya Kare Cutar gudawa da Ciwan Dysbiosis
• 9. Kananan Abincin FODMAP na Iya Rage Gas, kumburin ciki da gudawa
• 10. Abubuwan Abincin Probiotic-Masu Arziki na Iya Sarrafar Da Motsawar Cikin hanji
• 11. Bland Carbohydrates Na Iya Zama Mai Saukakewa
• 12. Bayyanannu Ruwa Tare da Wutar Lantarki na Iya Kare Ruwa a jiki
• Layin .asa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Kusan kowa yana samun ciwon ciki lokaci zuwa lokaci.

Alamomin da ke dauke da cutar sun hada da jiri, rashin narkewar abinci, amai, kumburin ciki, gudawa ko maƙarƙashiya.

Akwai dalilai da yawa da zasu iya haifar da tashin hankali kuma jiyya ya bambanta dangane da dalilin.

Abin godiya, abinci iri-iri na iya daidaita cikin damuwa kuma zai taimake ka ka ji daɗi, da sauri.

Anan akwai mafi kyawun abinci guda 12 don ciwon ciki.

1. Jinja na Iya Sauke Ciwan Mara da Ciwon Mara

Tashin zuciya da amai alamu ne na yau da kullun na ciwon ciki.

Jinja, tushen abinci mai ƙamshi tare da naman rawaya mai haske, ana amfani dashi akai-akai azaman magani na halitta don duka waɗannan alamun ().

Za a iya jin daɗin ɗanyen ɗanye, dafa shi, a ɗora shi a cikin ruwan zafi ko a matsayin kari, kuma yana da tasiri ta kowane fanni ().

Sau da yawa mata masu ɗauke da ciwon safe, wani irin laulayin ciki da amai wanda ka iya faruwa yayin daukar ciki.

Binciken nazarin 6 ciki har da mata masu ciki sama da 500 sun gano cewa shan gram 1 na ginger a kowace rana yana da alaƙa da sau 5 ƙasa da tashin zuciya da amai yayin ciki ().

Jinja yana kuma taimakawa ga mutanen da ke shan magani ko babbar tiyata, tunda waɗannan jiyya na iya haifar da laulayin ciki da amai.

Shan gram 1 na ginger a kowace rana, kafin shan kimiyyar shan magani ko tiyata, na iya rage tsananin waɗannan alamun (),.

Ana iya amfani da jinja a matsayin magani na halitta don cutar motsi. Lokacin da aka ɗauka a gabani, zai iya taimakawa rage ƙarfin alamun tashin zuciya da saurin lokacin dawowa ().

Ba a fahimtar yadda wannan ke aiki gaba ɗaya, amma an ɗauka cewa ginger yana tsara siginar mai juyayi a cikin ciki kuma yana saurin saurin abin da ciki ke zubar da ciki, don haka rage tashin zuciya da amai (,).

Ginger ana daukar shi amintacce, amma ciwon zuciya, ciwon ciki da gudawa na iya faruwa a allurai sama da gram 5 kowace rana ().

Takaitawa Jinja na iya taimakawa rage tashin zuciya da amai, musamman idan aka danganta da ciki, tiyata, sanko ko kuma motsi.

2. Ruwan Chamomile Zai Iya Rage Amaiwa da Jin Dadin Ciwan Mara

Chamomile, tsire-tsire masu tsire-tsire tare da ƙananan furanni furanni, magani ne na gargajiya don ɓarkewar ciki.

Za a iya busar da chamomile a dafa a cikin shayi ko a sha da shi a matsayin kari.

A tarihi, an yi amfani da chamomile don matsaloli iri-iri na hanji, ciki har da gas, rashin narkewar abinci, gudawa, tashin zuciya da amai ().

Duk da haka duk da yawan amfani da shi, ƙayyadaddun ƙididdigar karatu ne ke tallafawa tasirinsa ga gunaguni na narkewa.

Smallaya daga cikin ƙananan binciken ya gano cewa abubuwan da ake amfani da su na chamomile sun rage tsananin cutar amai bayan jiyyar cutar sankara, amma ba a san ko zai yi tasiri iri ɗaya a kan wasu nau'in amai ba ().

Wani binciken dabba da aka gudanar ya gano cewa kayan karawar da aka fitar sun rage saukin gudawa a cikin beraye ta hanyar rage zafin hanji da kuma rage yawan ruwan da ke boye a cikin kujerun, amma ana bukatar karin bincike don ganin ko wannan ya shafi mutane ().

Hakanan ana amfani da Chamomile a cikin karin ganye wanda ke taimakawa rashin narkewar abinci, gas, kumburin ciki da gudawa, da kuma ciwon ciki a cikin jarirai (,,,).

Koyaya, tunda an haɗa chamomile da wasu ganye masu yawa a cikin waɗannan dabarbatun, yana da wuya a san ko fa'idodi masu amfani daga chamomile ne ko daga haɗuwa da sauran ganye.

Kodayake sanannen tasirin da ake samu na chamomile an san shi sosai, bincike bai riga ya nuna yadda yake taimaka wajan sauƙaƙe ciwon ciki ba.

Takaitawa Chamomile magani ne wanda aka saba amfani dashi don rashin jin daɗin ciki da na hanji, amma ana buƙatar ƙarin bincike don fahimtar yadda yake aiki.

3. Ruhun nana na Iya Sauke Alamomin Ciwon Mara da Ciwan Mara

Ga wasu mutane, ciwon ciki yana haifar da cututtukan hanji, ko IBS. IBS cuta ce ta cikin gida wanda ke haifar da ciwon ciki, kumburin ciki, maƙarƙashiya da gudawa.

Duk da yake IBS na iya wahalar gudanarwa, karatuna sun nuna cewa ruhun nana na iya taimakawa rage wadannan alamun rashin jin dadin.

Shan capsules na ruhun nana na yau da kullun na akalla makonni biyu na iya rage yawan ciwon ciki, gas da gudawa a cikin manya tare da IBS (,).

Masu bincike sunyi imanin cewa man ruhun nana yana aiki ta hanyar shakatawa tsokoki a cikin hanyar narkewa, rage ƙimar spasms na hanji wanda zai iya haifar da ciwo da gudawa (,).

Duk da yake binciken yana da alamar rahama, ƙarin karatu suna buƙatar tantance ko ganyen ruhun nana ko ruhun nana suna da tasirin warkewa iri ɗaya ().

Ruhun nana yana da aminci ga mafi yawan mutane, amma ana yin gargaɗi ga waɗanda suke da mummunan narkewa, hiatal hernias, duwatsun koda ko hanta da cututtukan gallbladder, saboda yana iya tsananta waɗannan yanayin ().

Takaitawa Ruhun nana, musamman lokacin cinye shi azaman ruhun nana, na iya taimakawa rage ciwon ciki, kumburin ciki, iskar gas da gudawa ga waɗanda ke fama da cutar ciwon hanji.

4. licorice na Iya Rage matsalar rashin narkewar abinci kuma zai iya taimakawa wajen hana Ciwon Ulcer

Licorice sanannen magani ne na rashin narkewar abinci sannan kuma yana iya hana gyambon ciki masu ciwo.

A al'adance, tushen licorice ya cinye duka. A yau, an fi ɗauka a matsayin ƙarin da ake kira liclyice deglycyrrhizinated (DGL).

An fi son DGL a kan tushen licorice na yau da kullun saboda ba ya ƙunsar glycyrrhizin, wani sinadari da ke faruwa a cikin kwayar halitta wanda zai iya haifar da rashin daidaiton ruwa, hawan jini da ƙananan matakan potassium idan aka sha su da yawa (,).

Nazarin dabbobi da gwajin-tube ya nuna cewa DGL na kwantar da ciwon ciki da rashin jin daɗi ta rage rage kumburin ciki da ƙara samar da ƙura don kare kyallen takarda daga ruwan ciki (,).

Wannan na iya zama mai taimako musamman ga mutanen da ke fama da ciwon ciki wanda ya haifar da ruwan ciki mai yawa ko ƙoshin acid.

Abubuwan kari na DGL na iya taimakawa taimakawa ciwon ciki da rashin narkewar ciki daga gyambon ciki wanda ya haifar da ƙari na ƙwayoyin cuta da aka sani da H. pylori.

Yawancin karatu sun nuna cewa abubuwan DGL na iya kawar da su H. pylori girma, rage bayyanar cututtuka har ma da inganta warkar da gyambon ciki (,).

Gabaɗaya, licorice tsire-tsire ne mai kwantar da hankali ga sashin hanji, kuma zai iya taimakawa rage kumburi da cututtuka waɗanda na iya taimakawa cikin ciwon ciki.

Takaitawa Tushen licorice na Deglycyrrhizinated (DGL) na iya zama da amfani don saukaka ciwon ciki da rashin narkewar abinci wanda ulcer ko reflux acid suka haifar.

5. Flaxseed Yana Sauke Ciwon ciki da Ciwon ciki

Flaxseed, wanda aka fi sani da linzami, ƙanƙane ne, ƙwayar fibrous wanda zai iya taimakawa daidaita ƙwanƙwasa hanji da sauƙaƙe maƙarƙashiya da ciwon ciki.

Maƙarƙashiya na yau da kullum an bayyana shi a matsayin ƙasa da hanji uku a kowane mako, kuma galibi ana haɗuwa da ciwon ciki da rashin jin daɗi (,).

Flaxseed, wanda aka cinye a matsayin abincin flaxseed na ƙasa ko mai flaxseed, an nuna shi don taimakawa alamun rashin jin daɗi na maƙarƙashiya (,).

Manya masu dattin ciki da suka ɗauki kimanin awo ɗaya (4 ml) na flaxseed mai a kowace rana tsawon makonni biyu sun fi ƙarfin hanji da kuma kwanciyar hankali mafi kyau fiye da yadda suke yi a da ().

Wani binciken kuma ya gano cewa wadanda suke cin muffin a futse kowace rana suna da kashi 30% na hanji a kowane mako fiye da yadda suke yi lokacin da basa cin muffins din ().

Nazarin dabba ya sami ƙarin fa'idodi na flaxseed, gami da hana gyambon ciki da rage ɓarnawar hanji, amma har yanzu ba a maimaita waɗannan tasirin cikin mutane ba,,,.

Takaitawa Cincin flaxseed na ƙasa da mai flaxseed na iya taimakawa daidaita ƙwanƙwasa hanji da sauƙar maƙarƙashiya a cikin mutane. Nazarin dabba yana ba da shawarar kuma suna iya hana gyambon ciki da na hanji, amma ana buƙatar ƙarin bincike.

6. Gwanda na Iya Inganta narkewar abinci kuma zai iya zama mai tasiri ga marurai da parasites

Gwanda, wanda aka fi sani da pawpaw, itace mai ɗanɗano, mai orangea orangean itace mai ɗanɗano wanda ake amfani da shi wani lokacin azaman magani na asali don rashin narkewar abinci.

Gwanda tana dauke da papain, wani enzyme mai karfi wanda yake lalata sunadarai a cikin abincin da kuke ci, wanda yake basu saukin narkewa da sha (35).

Wasu mutane ba sa samar da isassun enzymes na halitta don cikakken narkar da abincinsu, don haka shan ƙarin enzymes, kamar papain, na iya taimaka wajan kawar da alamun rashin narkewar abinci.

Ba a yi bincike mai yawa a kan amfanin gubar ba, amma aƙalla binciken daya ya nuna cewa shan gwanda a kai a kai yana rage maƙarƙashiya da kumburin ciki ga manya ().

Ana kuma amfani da gwanda a wasu kasashen Afirka ta Yamma a matsayin maganin gargajiya na gyambon ciki. Limitedididdigar yawan karatun dabba suna tallafawa waɗannan iƙirarin, amma ana buƙatar ƙarin binciken ɗan adam (,,).

A ƙarshe, ana shan ƙwayoyin gwanda ta baki don kawar da cututtukan hanji, waɗanda za su iya rayuwa a cikin hanji kuma su haifar da matsanancin rashin ciki da rashin abinci mai gina jiki (,).

Yawancin karatu sun nuna cewa tsaba suna da kayan antiparasitic kuma suna iya ƙara yawan ƙwayoyin cutar da ake wucewa a cikin kujerun yara (42,,).

Takaitawa Gwajin Papaya na iya taimakawa sauƙar maƙarƙashiya, kumburin ciki da gyambon ciki, yayin da tsaba na iya taimakawa wajen kawar da ƙwayoyin cuta na hanji.

7. Koren Ayaba na Taimakawa Ciwon gudawa

Ciwon ciki wanda ke haifar da kamuwa da cuta ko guban abinci galibi yana tare da gudawa.

Abin sha'awa, binciken da yawa sun gano cewa bayar da dafa, koren ayaba ga yara masu gudawa na iya taimakawa rage adadin, tsananin, da tsawon lokutan (,).

A zahiri, wani binciken ya gano cewa ƙari na dafa, koren ayaba ya kusan riɓi huɗu wajen kawar da gudawa fiye da abincin shinkafa shi kaɗai ().

Tasirin tasirin ayaba na koren ayaba yana da nasaba da nau'in zare na musamman da suke dauke dashi wanda akafi sani da sitaci mai tsayayya.

'Yan Adam ba za su iya narkar da sitaci mai tsayayya ba, don haka ya ci gaba ta hanyar narkewar abinci har zuwa kan hanji, kashi na ƙarshe na hanji.

Da zarar cikin cikin hanji, sannu a hankali ƙwayoyin cuta na hanji za su fitar da shi don samar da mai mai gajeren sarkar, wanda ke motsa hanji don shan ƙarin ruwa da kuma tabbatar da ɗakuna (,).

Duk da yake waɗannan sakamakon suna da ban sha'awa, ana buƙatar ƙarin nazari don ganin ko koren ayaba yana da irin wannan cutar ta zawo a cikin manya.

Ari ga haka, tun da an juyar da sinadarai masu ƙarfi zuwa sugars yayin da ayaba ke nunawa, ba a san ko ayaba cikakke tana ɗauke da isasshen sitaci mai tasirin irin wannan ba ().

Takaitawa

Ciwon ciki wani lokaci zai iya kasancewa tare da gudawa. Koren ayaba na dauke da wani nau'in zare wanda ake kira starch resistant, wanda ke da matukar tasiri wajen saukaka irin wannan gudawa ga yara. Ana buƙatar ƙarin bincike a cikin manya.

8. Maganin pectin na Iya Kare Cutar gudawa da Ciwan Dysbiosis

Lokacin da ciwon ciki ko cututtukan abinci suka haifar da gudawa, kayan abinci na pectin na iya taimakawa saurin saurin dawowa.

Pectin wani nau'in fiber ne na tsire-tsire wanda aka samo shi a cikin adadi mai yawa a cikin tuffa da 'ya'yan itacen citrus. Sau da yawa an ware shi daga waɗannan 'ya'yan itacen kuma ana sayar dashi azaman kayan abincinsa ko kari ().

Pectin ba mutane ke narkewa ba, saboda haka yana zama a cikin hanjin hanji inda yake da tasiri sosai wajen harbin kujeru da hana gudawa ().

A zahiri, wani binciken ya gano cewa kashi 82% na yaran da basu da lafiya suna shan maganin pectin na yau da kullun da aka warke daga gudawarsu cikin kwanaki 4, idan aka kwatanta da kashi 23% na yaran da basa shan maganin pectin ().

Hakanan Pectin yana saukaka ciwon ciki ta hanyar haɓaka haɓakar ƙwayoyin cuta masu kyau a cikin hanyar narkewar abinci.

Wani lokaci, mutane na haifar da alamun bayyanar rashin iskar gas, kumburin ciki ko ciwon ciki saboda rashin daidaituwar ƙwayoyin cuta a cikin hanjinsu.

Wannan na iya faruwa saboda dalilai daban-daban, amma galibi ana yawan kamuwa da cutar bayan hanji, bayan shan maganin rigakafi ko lokacin tsananin damuwa (,).

Magungunan pectin na iya taimakawa wajen sake daidaita hanji da rage waɗannan alamun ta hanyar haɓaka haɓakar ƙwayoyin cuta mai kyau da rage haɓakar masu cutarwa (,,).

Duk da yake karin sinadarin pectin na da tasiri wajen kawar da gudawa da kuma inganta lafiyar kwayoyin cuta na hanji, ba a sani ba ko abinci na halitta mai wadataccen pectin zai sami fa'ida iri daya. Ana buƙatar ƙarin bincike.

Takaitawa Pectin, nau'in fiber na tsire-tsire wanda aka samo a cikin apples and citrus fruits, na iya taimakawa rage tsawon lokacin gudawa da inganta ƙwayoyin cuta mai ƙoshin lafiya lokacin da aka ɗauka azaman kari.

9. Kananan Abincin FODMAP na Iya Rage Gas, kumburin ciki da gudawa

Wasu mutane suna da matsala game narkewar abincin da aka sani da FODMAPs: fkuskure oamintattun abubuwa, disaccharides, monosaccharides and shafi naolyols.

Lokacin da FODMAPs marasa kyau suka shiga cikin hanji, ƙwayoyin cuta suna hanzarta su, wanda ke haifar da iska mai yawa da kumburi. Suna kuma jawo ruwa, wanda ke haifar da gudawa ().

Mutane da yawa da ke fama da matsalar narkewar abinci, musamman waɗanda ke tare da IBS, sun gano cewa guje wa abinci mai yawan FODMAPs na iya taimakawa sauƙaƙar iskar gas ɗin su, kumburin ciki da gudawa.

Binciken 10 binciken da bazuwar sarrafawa ya gano cewa ƙananan FODMAP sun rage waɗannan alamun a cikin 50-80% na mutanen da ke tare da IBS ().

Duk da yake ba duk mutanen da ke da lamuran narkewar abinci ke da matsala wajen narkar da FODMAPs ba, aiki tare da masaniyar abinci mai gina jiki na iya taimaka maka sanin ko wani daga cikinsu na haifar maka da matsala.

Takaitawa

Wasu mutane suna da matsala game da narkewar abincin da ke cikin ƙwayoyin cuta wanda aka sani da FODMAPs, kuma suna jin daɗi yayin cin abincin FODMAP mara ƙanƙanci.

10. Abubuwan Abincin Probiotic-Masu Arziki na Iya Sarrafar Da Motsawar Cikin hanji

Wani lokaci ciwon ciki na iya haifar da dysbiosis, rashin daidaituwa a cikin nau'in ko adadin ƙwayoyin cuta a cikin hanjinku.

Cin abinci mai wadata a cikin kwayoyin cuta, kwayoyin cuta wadanda suke da kyau ga hanjin ka, na iya taimakawa wajen gyara wannan rashin daidaito da kuma rage alamun gas, kumburin ciki ko motsin hanji mara tsari ().

Abubuwan da ke dauke da kwayoyi masu amfani ga lafiyar hanji sun hada da:

• Yogurt: Yawancin karatu sun nuna cewa cin yogurt dauke da rayuwa, al'adun kwayan cuta masu aiki na iya taimakawa duka maƙarƙashiya da gudawa (,,).
• Buttermilk: Buttermilk na iya taimakawa rage sauƙin cututtukan da ke tattare da kwayoyin cuta, kuma yana iya taimakawa sauƙaƙe maƙarƙashiya (,,,).
• Kefir: Shan kofuna 2 (500 ml) na kefir kowace rana har tsawon wata guda na iya taimakawa mutanen da ke fama da matsalar rashin bayan gida a koda yaushe don samun karin hanji na yau da kullun ().

Sauran abincin da ke dauke da kwayoyin cuta sun hada da miso, natto, tempeh, sauerkraut, kimchi da kombucha, amma ana bukatar karin bincike don sanin yadda suke shafar lafiyar hanji.

Takaitawa

Abubuwan da ke da ƙwayoyin cuta, musamman kayayyakin kiwo, za su iya taimakawa wajen daidaita yanayin hanji da samar da taimako daga maƙarƙashiya da gudawa.

11. Bland Carbohydrates Na Iya Zama Mai Saukakewa

Abubuwan da ke dauke da ƙwayoyin cuta masu ƙwanƙwasa kamar shinkafa, oatmeal, fatsiwa da kayan toya ana ba da shawarar ga mutanen da ke fama da ciwon ciki.

Duk da yake wannan shawarar ta kowa ce, akwai ƙaramin shaida da ke nuna cewa a zahiri suna taimakawa wajen taimakawa bayyanar cututtuka.

Koyaya, mutane da yawa suna ba da rahoton cewa waɗannan abincin sun fi sauƙi don kiyayewa yayin da ba ku da lafiya (,).

Duk da yake ƙwayoyin carbohydrates na iya zama daɗi yayin rashin lafiya, yana da mahimmanci a sake faɗaɗa abincin ku da wuri-wuri. Untata abincinka da yawa na iya hana ka wadatar bitamin da kuma ma'adanai da jikinka ke buƙata don warkewa ().

Takaitawa

Mutane da yawa tare da ciwon ciki suna samun ƙwayar carbohydrates mai sauƙi don jurewa fiye da sauran abinci, amma akwai ƙaramin shaida da ke nuna cewa suna taimakawa alamun.

12. Bayyanannu Ruwa Tare da Wutar Lantarki na Iya Kare Ruwa a jiki

Lokacin da ciwon ciki ya kasance tare da amai ko gudawa, yana da sauƙin zama rashin ruwa.

Amai da gudawa suna sa jikinka ya rasa wutar lantarki, ma'adanai da ke kula da daidaiton ruwan jikinka da kiyaye tsarin jiyoyinka yana aiki daidai.

Rashin ruwa mai rauni da kuma asarar wutan lantarki galibi ana iya dawo dasu ta hanyar shan ruwa mai tsabta da kuma cin abinci waɗanda ke ɗauke da wutan lantarki, kamar sodium da potassium.

Ruwa, ruwan 'ya'yan itace, ruwan kwakwa, abubuwan sha na wasanni, romo da masu fasa gishiri sune manyan hanyoyi don dawo da asarar ruwa da rashin daidaiton lantarki da ke da alaƙa da rashin ruwa mai ƙanshi ().

Idan rashin ruwa yayi tsanani, shan ruwan rehydration wanda ke dauke da ruwa mai kyau, suga da wutan lantarki na iya zama dole ().

Takaitawa Shan isasshen ruwa da kuma cike wutan lantarki na da mahimmanci ga duk wanda ke fama da cutar amai ko gudawa.

Layin .asa

Akwai abinci da yawa waɗanda zasu iya taimakawa sauƙaƙa cikin ciki.

Ganye da kayan ƙamshi kamar ginger, chamomile, mint da licorice suna da kyawawan halaye masu kwantar da ciki, yayin da 'ya'yan itace kamar gwanda da koren ayaba na iya inganta narkewa.

Guje wa manyan abinci na FODMAP na taimaka wa wasu mutane kawar da gas, kumburin ciki da gudawa, yayin da abinci mai hana ruwa kamar yogurt da kefir na iya taimakawa daidaita ƙwanjin ciki.

Lokacin da ciwon ciki ya kasance tare da amai ko gudawa, tabbas tabbatar da shayarwa da kuma cika wutar lantarki. Hakanan zaka iya samun sauƙi mai sauƙi mai sauƙi don kiyayewa.

Duk da yake abu ne na yau da kullun don fuskantar ciki daga lokaci zuwa lokaci, cin waɗannan abincin na iya taimaka maka jin daɗi da hawa kan hanyar dawowa.