10 fruitsa fruitsan itacen laxative don sassauta hanji

Wadatacce

• 1. Gwanda
• 2. Launin lemo
• 3. Plum
• 4. Acerola
• 5. Avocado
• 6. Ayaba
• 7. Fig
• 8. Kiwi
• 9. Jambo
• 10. pear
• 'Ya'yan itaciyar da ke riƙe hanji
• Nasihu don magance maƙarƙashiya
• Zai yiwu a magance maƙarƙashiya tare da 'ya'yan itace da ruwan' ya'yan itace waɗanda ke aiki azaman magungunan gida don maƙarƙashiya.

'Ya'yan itãcen marmari, irin su gwanda, lemu da plum, manyan abokan haɗin gwiwa ne don yaƙar maƙarƙashiya, har ma a cikin mutane masu dogon tarihi na hanjin hanji. Wadannan 'ya'yan itacen suna dauke da zare da ruwa mai yawa, wanda ke hanzarta hanyar hanji kuma ya fi son samuwar najasa. Bugu da kari, 'ya'yan itatuwa suma suna ba da koshi, inganta haɓakawa kuma suna taimaka muku rage nauyi.

Wadannan 'ya'yan itacen ana iya shan su a kullum, duka sabo ne kuma a cikin ruwan' ya'yan itace da salatin 'ya'yan itace, kuma ana iya amfani da su ga yara da yara, amma a cikin adadi kaɗan don haifar da gudawa. Duba girke-girke 5 na ruwan laxative don sassauta hanji.

Anan ga 'ya'yan itacen da ke sakin hanji kuma ana iya amfani da shi ga jarirai da lokacin ɗaukar ciki:

1. Gwanda

Gwanda tana da wadataccen ruwa da zare, kuma an san ta da karfi wajen taimakawa aiki na hanji. Gwanin Formosa yana da ƙarfin laxative har ma ya fi gwanda girma, saboda tana da kusan ninki biyu a zahiri kuma kusan adadin kuzari ɗaya.

Yayinda 100 g na formosa gwanda tana da fiber 1.8, gwanda tana da 1 g, amma har yanzu yana da kyau ga wannan 'ya'yan itacen. 'Ya'yan itacen iri biyu suna da kusan g 11 na carbohydrate da 40 kcal a kowane 100 g, ban da abubuwan gina jiki kamar magnesium, potassium da bitamin C.

2. Launin lemo

Launin lemu na da wadataccen ruwa, wanda ke shayar da hanji da najasa, kuma yana samar da bagasse da yawa, daidai yake da zare don aiki mai kyau na hanji. Unitaya daga lemu yana da kusan fiber na 2.2, wanda ya fi zaren da ake samu a yanki 1 na gurasar hatsi duka, misali.

Koyaya, yana da mahimmanci a tuna cewa lemun tsami bashi da zare, kamar lokacin matse 'ya'yan itacen bagasse yana ƙarewa ana ɓata shi tare da bawo.

3. Plum

Ruwan jini, na sabo ne da na rashin ruwa, yana da wadatar fiber kuma babban abinci ne ga hanji. Kowane rukuni na baƙar fata yana da kusan 1.2 g na zare, ban da samar da phosphorus, potassium da bitamin na B a jiki.

Muhimmin bayani shi ne, lokacin cinye prunes, yana da mahimmanci a duba lakabin samfurin don bincika idan akwai ƙarin sukari a cikin samfurin, wanda ke ƙaruwa sosai da adadin kuzari na plum kuma yana daɗin karɓar nauyi. Don haka, zai fi kyau a sayi busassun pam ba tare da an ƙara sukari ba.

4. Acerola

Acerola yana kawo kusan fiber 1.5 na kowane 100 g na fresha fruitan itace, kuma 33 kcal ne kawai, wanda yasa wannan thisa fruitan itacen babban aboki na abinci da hanji. Bugu da kari, wannan adadin na acerola yana kawo sau 12 adadin bitamin C da aka ba da shawara ga babban mutum a kowace rana, kasancewar sun fi wadatar wannan bitamin fiye da lemu da lemo, misali.

5. Avocado

Avocado shine zakara a cikin abun cikin fiber: 100 g na wannan fruita fruitan itacen yana kawo 6 g na zare. Hakanan yana da wadataccen mai wanda yake da amfani ga jiki kuma yana sauƙaƙa hanyar wucewar najasa ta cikin hanji, ban da inganta lafiyar zuciya da inganta matakan kyakkyawan cholesterol.

6. Ayaba

Duk da cewa an san shi a matsayin 'ya'yan itace wanda ke riƙe hanji, kowane ayaba yana da aƙalla g 1 na zare. Sirrin shine cin wannan 'ya'yan itacen da ya waye, don haka zaren sa a shirye yake ya taimaka wurin wucewar hanji. Akasin haka, waɗanda suke son sarrafa zawo ya kamata su cinye ayaba har yanzu rabin kore ne, saboda ta haka ne zarenta zai yi amfani da tarko ga hanjin.

Har ma da karfi fiye da sabo 'ya'yan itace itace koren ayaba biomass, tunda tana da babban abun ciki na zare kuma a dabi'ance abinci ne na prebiotic, wanda yake fifita lafiyar furen ciki. Duba yadda ake kore koren ayaba biomass.

7. Fig

Raka'a biyu na sabon ɓaure yana kawo kusan 1.8 g na zare da kuma kawai 45 kcal, wanda ke haifar da ƙoshin abinci da yawa kuma yake kiyaye yunwa na tsawon lokaci. Kamar yadda yake a cikin plum, yayin siyan busasshen ɓaure ya kamata ya fi son waɗanda ba su da ƙarin sukari, kuma ya zama dole a bincika jerin abubuwan da ke cikin samfurin samfurin.

8. Kiwi

Kowane kiwi yana da kusan g 2 na zare da kuma kcal 40 kawai, yana mai sanya wannan 'ya'yan itacen babban aboki don hanji da abinci mai nauyi. Kari akan haka, kiwi 2 sun riga sun kawo komai na bitamin C wanda babban mutum ke buƙata kowace rana, yana da babban ƙarfin antioxidant, yana taimakawa rigakafin cututtuka da inganta lafiyar fata.

9. Jambo

Duk da cinyewa kaɗan, jambo ɗayan 'ya'yan itace masu arziki a cikin fiber: naúrar 1 tana kawo kusan giram 2.5, abun ciki wanda ake samu sau da yawa a yanka 2 na gurasar hatsi. Kari akan haka, tana da kcal 15 kacal a kowane 'ya'yan itace, kasa da yawancin yayan itace, wanda hakan yasa ya zama babban kawancen rage kiba da magance yunwa.

10. pear

Kowane pear, idan aka cinye shi a bawonsa, yana da kusan fiber na 3g, 55 kcal ne kacal, wanda ya sanya wannan 'ya'yan itace daya daga cikin mahimmancin taimakawa hanji. Kyakkyawan bayani game da asarar nauyi shine cin pear kimanin mintuna 20 kafin cin abincin, saboda wannan hanyar zarenta zai yi aiki a cikin hanji wanda zai haifar da ƙoshin abinci, wanda ke rage yunwa a lokacin cin abincin.

'Ya'yan itaciyar da ke riƙe hanji

Wasu fruitsa thatan itacen da ke riƙe hanji sune: apple da pear ba tare da kwasfa ba, guava, ayaba, galibi ayaba har yanzu kore ce.

Wadannan 'ya'yan itacen ya kamata mutane su guje wa maƙarƙashiya, aƙalla har sai hanyar hanji ta daidaita. Koyaya, tare da lafiyayyen abinci da wadataccen fiber, ana iya cinye kowane nau'in 'ya'yan itace ba tare da haifar da maƙarƙashiya ba.

Nasihu don magance maƙarƙashiya

Baya ga kara yawan cin 'ya'yan itacen laxative, wasu dabaru masu sauki don magance matsalar maƙarƙashiyar sune

• Amfani da 'ya'yan itatuwa tare da bawo da bagasse a duk lokacin da zai yiwu, saboda suna da wadataccen fiber;
• Fi son cin ɗanyen kayan lambu, saboda suna da ƙarfi don hanzarta hanyar hanji;
• Ff wholeta abinci gabaɗaya, kamar shinkafa, garin alkama, taliya da maƙasudin hatsi;
• Yi amfani da tsaba kamar chia, flaxseed da sesame a cikin ruwan 'ya'yan itace, salads da yogurts;
• Sha a kalla lita 2 na ruwa a rana, domin yana taimakawa wajen samuwar najasa tare da zare tare da sanya ruwa a hanji, hakan na baiwa fefe damar yin sauki cikin bututun hanji.

Baya ga shawarwarin abinci, yana da mahimmanci ayi motsa jiki a kai a kai, domin motsa jiki yana motsa hanji kuma ya sa shi aiki, sauƙaƙa hanyar wucewar najasa da kuma yaƙar maƙarƙashiya.

Duba ƙarin nasihu don magance matsalar maƙarƙashiya ta kallon bidiyo mai zuwa:

Zai yiwu a magance maƙarƙashiya tare da 'ya'yan itace da ruwan' ya'yan itace waɗanda ke aiki azaman magungunan gida don maƙarƙashiya.