IBS da Samun nauyi ko Asara

Wadatacce

• Ta yaya IBS ke tasiri ga nauyinka?
• IBS da abinci
• Abincin FODMAP don IBS
• Kammalawa

Menene cututtukan hanji?

Ciwon ciki na rashin jin daɗi (IBS) wani yanayi ne da ke sa mutum ya fuskanci rashin jin daɗin cututtukan ciki (GI) akai-akai. Waɗannan na iya haɗawa da:

• ciwon ciki
• zafi
• gudawa
• maƙarƙashiya
• gas
• kumburin ciki

Kwayar cututtukan cututtuka na IBS na iya zama daga mai sauƙi zuwa mai tsanani. Bambanci tsakanin IBS da sauran yanayin da ke haifar da irin wannan alamun - kamar ulcerative colitis da cutar Crohn - shine cewa IBS baya lalata babban hanji.

Ba al'ada bane samun asarar nauyi saboda IBS, ba kamar ulcerative colitis da cutar Crohn ba. Koyaya, saboda IBS na iya tasiri kan nau'in abincin da mutum zai iya jurewa, yana iya haifar da canje-canje na nauyi. Akwai matakan da zaku iya ɗauka don kula da ƙoshin lafiya ku zauna lafiya tare da IBS.

Ta yaya IBS ke tasiri ga nauyinka?

A cewar Cleveland Clinic, IBS na ɗaya daga cikin rikice-rikice na yau da kullun waɗanda ke shafar aikin tsarin GI. Imididdiga sun bambanta amma sun ce kusan kashi 20 na manya a Amurka sun bayar da rahoton alamun da ke daidai da IBS.

Ba a san ainihin sanadin IBS ba. Misali, wasu mutanen da suke tare da IBS suna fuskantar yawan zawo saboda hanjinsu kamar yana motsa abinci cikin sauri fiye da yadda aka saba. A wasu, alamun su na IBS suna da alaƙa da maƙarƙashiya saboda hanjin da ke motsawa a hankali fiye da yadda aka saba.

IBS na iya haifar da asarar nauyi ko riba a cikin wasu mutane. Wasu mutane na iya fuskantar tsananin ciwon ciki da ciwo wanda na iya haifar musu da ƙarancin adadin kuzari fiye da yadda suka saba. Wasu na iya tsayawa ga wasu abincin da ke ɗauke da adadin kuzari fiye da yadda ake buƙata.

Kwanan nan ya nuna cewa akwai yiwuwar haɗi tsakanin kasancewa da nauyi da ciwon IBS. Theoryaya daga cikin ka'idoji shine cewa akwai wasu kwayoyin halittar da aka sanya a cikin hanyar narkewar abinci wanda ke daidaita nauyi. Wadannan sanannun homonin guda biyar sun bayyana a matakan marasa kyau a cikin mutane tare da IBS, ko dai mafi girma ko ƙasa da yadda ake tsammani. Waɗannan canje-canje a cikin matakan hormone na hanji na iya shafar sarrafa nauyi, amma har yanzu ana buƙatar ƙarin bincike.

Kila koyaushe kuna iya sarrafa alamunku lokacin da kuke da IBS, amma akwai wasu hanyoyi don taimaka muku don kiyaye ƙoshin lafiya, gami da cin abinci mai ƙoshin lafiya wanda ya haɗa da zare.

IBS da abinci

Abincin da ya haɗa da cin ƙananan ƙananan abinci ana bada shawara akan cin abinci mai yawa lokacin da kuke da IBS. Baya ga wannan babban yatsan yatsa, abinci mai ƙoshin mai mai ƙoshin abinci mai ƙwanƙwasa zai iya amfanar da ku idan kuna da IBS.

Mutane da yawa tare da IBS suna jinkirin cin abinci waɗanda ke da fiber don tsoron kada su haifar da iskar gas da ke ci gaba da bayyanar cututtuka. Amma ba lallai bane ku guji fiber gaba ɗaya. Ya kamata a hankali ƙara fiber a cikin abincinku, wanda ke taimakawa rage yiwuwar gas da kumburin ciki. Yi nufin ƙarawa tsakanin gram 2 zuwa 3 na fiber kowace rana yayin shan ruwa da yawa don rage alamun. Kyakkyawan adadin fiber na yau da kullun ga manya shine tsakanin gram 22 zuwa 34.

Kuna so ku guji abincin da sananne ga wasu mutane don ɓata IBS - waɗannan abincin suma suna haifar da ƙimar nauyi. Wannan ya hada da:

• abubuwan sha
• abubuwan sha mai maganin kafeyin
• abinci tare da adadi mai yawa na kayan zaki kamar su sorbitol
• abincin da aka san shi da haifar da gas, kamar su wake da kabeji
• abinci mai-mai
• kayan madara duka
• soyayyen abinci

Hakanan likitanku na iya ba da shawarar adana bayanan abincin da kuke ci don ganin ko za ku iya gano waɗanda suke daɗa cutar da alamunku.

Abincin FODMAP don IBS

Wani zaɓi ga waɗanda ke neman kula da ƙoshin lafiya da rage girman alamun IBS shine ƙaramin abincin FODMAP. FODMAP na wakiltar oligo-di-monosaccharides da polyols masu daɗin ji. Sugars da aka samo a cikin waɗannan abincin suna da wahalar gaske ga mutanen da ke tare da IBS don narkewa kuma sau da yawa suna ƙara bayyanar cututtuka.

Abincin ya ƙunshi guje wa ko iyakance abincin da ke cikin FODMAPs, gami da:

• fructans, ana samunsa a alkama, albasa, da tafarnuwa
• fructose, wanda aka samo a cikin apples, blackberries, da pears
• galactans, ana samunsa a wake, lentil, da waken soya
• lactose daga kayan kiwo
• zaben daga sukarin sugars kamar sorbitol da 'ya'yan itatuwa kamar peach da plums

Karanta alamun abinci a hankali da guje wa waɗannan ƙarin abubuwan na iya taimaka maka rage yiwuwar cewa za ka fuskanci alamun ciki da ke da alaƙa da IBS.

Misalan IBS-friendly, ƙananan abinci FODMAP sun haɗa da:

• 'ya'yan itace, ciki har da ayaba, shudawa,' ya'yan inabi, lemu, abarba, da kuma strawberries
• kiwo mara kyauta
• sunadaran sunadarai, gami da kaza, kwai, kifi, da turkey
• kayan lambu, da suka hada da karas, kokwamba, da wake, da latas, da kale, da dankali, da squash, da tumatir
• kayan zaki, gami da sukarin ruwan kasa, sukarin kane, da kuma maple syrup

Waɗanda ke kan ƙaramin abincin FODMAP na iya kawar da wasu manyan abincin FODMAP kuma a hankali a sake saka su a ciki don tantance irin abincin da za a ci cikin aminci.

Kammalawa

Rage nauyi ko riba na iya zama tasirin IBS. Koyaya, akwai hanyoyin abinci waɗanda zasu iya taimaka muku rage alamunku yayin kiyaye ƙoshin lafiya.

Idan tsarin abinci ya taimaka wa alamominka, yi magana da likitanka game da wasu dalilan da ke haifar da asarar nauyi ko riba.