-Ananan Tsarin Abinci

Wadatacce

• Abinci don guji kan ƙananan abinci mai ƙarancin histamine
• Amfani da rashin cin abinci mai ƙarancin histamine
• Tipsananan matakan abinci mai mahimmanci
• Takeaway da zama na gaba

Histamine wani sinadari ne, wanda aka fi sani da amine biogenic. Yana taka rawa a cikin manyan tsarin jiki, gami da garkuwar jiki, narkewar abinci, da tsarin jijiyoyin jiki.

Jiki yana samun dukkan histamine da yake buƙata daga sel ɗinsa, amma kuma ana samun histamine a cikin wasu abinci.

Mutanen da ke fuskantar rashin lafiyayyen kamuwa da rashin abinci mai wadataccen histamine na iya samun yanayin da aka sani da rashin haƙuri na histamine. Wannan yanayin yana shafar kusan yawan jama'a. Zai yiwu a sami wasu mutane masu halaye na kwayar halitta waɗanda ke ƙaruwa da ƙwarewarsu ga histamine.

Wasu yanayi na likita na iya ƙara haɗarin rashin haƙuri na histamine. Wadannan sun hada da:

• cututtukan ciki ko rauni
• Cutar Crohn
• cututtukan ciki na gastroesophageal (GERD)
• yanayin hanta
• na kullum ko matsananci damuwa
• rauni
• rauni
• rashin daidaituwa a cikin gut microbiome

Wasu takaddun magani ko magunguna na iya tsoma baki tare da enzyme wanda ke lalata histamine, kamar:

• dannirin
• magungunan zuciya
• maganin rigakafi
• maganin damuwa
• maganin tabin hankali
• diuretics
• shakatawa na tsoka
• magunguna masu zafi (asfirin, naproxen, indomethacin, diclofenac)
• magungunan ciki
• barasa
• zazzabin cizon sauro da tarin fuka

Mutanen da ke fama da rashin haƙuri na histamine na iya fuskantar alamomi iri-iri da suka shafi tsarin da gabobi daban-daban.

Ga wasu mutane, abinci mai cike da sinadarin histamine na iya haifar da ciwon kai, ƙyamar fata, ko gudawa. Wasu magunguna ko yanayi na iya ƙara damar samun damar hangen nesa na histamine.

Babu ingantattun gwaje-gwaje ko hanyoyin da likitoci zasu iya amfani dasu don tantance rashin haƙuri na histamine. Koyaya, wasu ƙwararrun likitoci zasu ba da shawarar rage cin abinci.

Wannan ya haɗa da cire wasu abinci daga abincinka aƙalla makonni 4 a hankali kuma a saka su a hankali, ɗayan a lokaci guda. Abincin cirewa zai iya taimaka maka sanin ko histamine ne matsalar.

Abinci don guji kan ƙananan abinci mai ƙarancin histamine

Matakan histamine a cikin abinci suna da wahalar lissafi.

Ko da a cikin kayan abinci iri ɗaya, kamar yanki na cheddar cuku, matakin histamine na iya bambanta gwargwadon yadda ya tsufa, lokacin ajiyar sa, da kuma ko yana da ƙari.

Gabaɗaya, abincin da aka shaƙa yana da matakin mafi girman tarihin. Sabbin abincin da ba a sarrafa ba suna da matakan mafi ƙarancin.

Har ila yau, akwai ka'idar cewa wasu abinci - duk da cewa ba su da wadataccen histamine da kansu - na iya haifar da ƙwayoyin ku don sakin histamine. Wadannan an san su da masu sassaucin ra'ayi na histamine. Wannan ka'idar, duk da haka, ba a tabbatar da ita a kimiyance ba.

Abubuwan abinci masu zuwa suna ƙunshe da matakan histamine mafi girma:

• kayayyakin kiwo, kamar su cuku (musamman tsofaffi), yogurt, kirim mai tsami, man shanu, da kefir
• fermented kayan lambu, kamar suerkraut da kimchi
• pickles ko na tsirrai na kayan marmari
• kombucha
• nama mai daɗewa, kamar su alade, salami, da naman alade
• ruwan inabi, giya, giya, da kuma shampen
• kayan waken soya kamar su tempeh, miso, waken soya, da kuma natto
• hatsi mai ƙanshi, kamar gurasa mai tsami
• tumatir
• eggplant
• alayyafo
• daskararre, gishiri, ko kifin gwangwani, irin su sardines da tuna
• ruwan inabi
• tumatir tumatir

Amfani da rashin cin abinci mai ƙarancin histamine

Abincin da ke da ƙananan histamine na iya zama mai iyakancewa kuma yana iya haifar da rashin abinci mai gina jiki.

Rashin haƙuri na histamine ba shi da fahimta sosai kuma yana da wahalar tantancewa. Babu wata hujja da ke nuna cewa rashin cin abinci mai saurin-histamine zai inganta rayuwa a cikin dogon lokaci idan ba ku da ganewar asali.

Fa'idodi na farko na ƙananan abincin-histamine shine cewa zai iya zama kayan aikin bincike.

Ta hanyar kawar da wadataccen abinci na histamine daga abincinku na weeksan makwanni (a ƙarƙashin kulawar likita) sannan kuma a saka su a hankali a hankali, kuna iya ƙarin koyo game da haƙurinku ga abincin da ke ƙunshe da histamine.

Haƙuri na histamine ya bambanta sosai daga mutum ɗaya zuwa na gaba. Lokacin da kuka ƙara histamine a cikin abincinku, zaku iya bincika a hankali waɗanne abinci ke haifar da alamun rashin jin daɗi, idan akwai.

Tipsananan matakan abinci mai mahimmanci

Don kawar da wadataccen abinci mai cike da tarihin histamine da aiwatar da ƙananan abincin na histamine:

• dafa duk abincinku
• ci abincin da ke kusa da asalin asalin su yadda ya kamata
• Yi rikodin duk abin da kuka ci a cikin littafin abincin yau da kullun (tabbatar da hada lokacin da kuka ci kowane abinci)
• Yi rikodin lokuta da kwanakin kowane alamun rashin jin daɗi don kwatantawa
• guji cin abinci ko duk wani abu da ake sarrafa shi sosai (idan akwai abubuwa da yawa kuma kayan abinci suna shirye su ci)
• kar ka wahalar da kanka sosai saboda wannan abincin yana da matukar takurawa
• kar a shirya cin wannan abincin fiye da sati 4
• ku ci abinci sabo ne wanda aka ajiye a cikin firiji
• yi magana da likitan abinci ko kuma masaniyar abinci game da samun dukkan abubuwan gina jiki da kuke buƙata yayin wannan abincin
• yi magana da likitanka game da abubuwan bitamin da na ma'adinai (yi la’akari da kari na DAO enzyme, da bitamin B-6, bitamin C, jan ƙarfe, da tutiya)

Takeaway da zama na gaba

Yi shawara da likita kafin fara cin abinci mai ƙarancin histamine.

Rashin abinci mai gina jiki na iya zama cutarwa a kowane zamani, amma wannan abincin yana da haɗari musamman ga yara. Idan kuna tsammanin yaranku suna da alamun abinci ko ƙwarewar abinci, yi magana da likitan yara game da madadin magani.

Idan kun fuskanci jiri, ciwon kai, ko wasu matsaloli, ya kamata ku dakatar da wannan abincin nan da nan kuma ku nemi likita.

Bayan kun kawar ko rage histamine a cikin abincinku na tsawon makonni 2 zuwa 4, zaku iya fara gabatar da abinci mai wadataccen histamine a hankali cikin tsarin abincinku, ɗaya bayan ɗaya. Yi magana da likitanka ko masanin abinci mai gina jiki game da mafi kyawun dawo da waɗannan abinci.

Akwai shaidar kimiyya kaɗan da za ta taimaka wa tasirin tasirin abincin ƙananan-histamine kuma yana iya haifar da tamowa. Gabaɗaya, tsarin cin abinci mai ƙarancin histamine ba shiri ne na dogon lokaci ba don yawan jama'a. Yana da taimako a cikin tsarin ganewar asali kuma zai iya taimaka maka yin sarauta da sauran haƙuri na abinci.

Arshe, zaku buƙaci ƙayyade haƙurin ku ga nau'ikan abinci masu dauke da histamine. Wasu magunguna na iya ƙara damar yin amsa ga waɗannan abinci.