Me Ya Sa Na Gaji Bayan Na Ci Abinci?

Wadatacce

• Tsarin narkewar ku
• Abincinku
• Abinci tare da tryptophan
• Sauran abinci
• Halinku na bacci
• Motsa jikin ku
• Sauran yanayin kiwon lafiya
• Ciwon suga
• Rashin haƙuri da abinci ko ƙoshin abinci
• Samun ganewar asali
• Hana bacci bayan cin abinci
• Jin kasala bayan cin abinci al'ada ce kwata-kwata
• Gyara Abinci: Abinci don Rage Gajiya

Jin kasala bayan cin abinci

Dukanmu mun ji shi - wannan tunanin mai nutsuwa da ke shiga ciki bayan cin abinci. Kun cika da nutsuwa kuma kuna ta faman buɗe idanunku. Me yasa yawanci abinci ke biyo baya sau ɗayawa don yin bacci, kuma yakamata ku damu da shi?

Gabaɗaya, ɗan ɗan bacci bayan cin abinci gaba ɗaya al'ada ce kuma babu abin damuwa. Akwai abubuwa da yawa da ke ba da gudummawa ga wannan sabon abincin bayan cin abinci, kuma akwai wasu abubuwan da za ku iya yi don rage tasirin tasirin bacci.

Tsarin narkewar ku

Jikin ku yana buƙatar kuzari don aiki-ba wai kawai don bin bayan kare ku ba ko sanya lokaci a gidan motsa jiki ba-amma numfashi da wanzuwar kawai. Muna samun wannan kuzarin ne daga abincinmu.

Abincin ya narke ya zama mai (glucose) ta tsarin narkar da mu. Macronutrients kamar furotin sannan suna samar da adadin kuzari (makamashi) a jikinmu. Fiye da kawai canza abinci zuwa makamashi, tsarin narkar da abinci yana haifar da kowane irin martani a cikin jikinmu.

Hormones kamar cholecystokinin (CCK), glucagon, da amylin an sake su don kara jin daddawa (satiety), hawan jini ya hau, kuma an samar da insulin don bawa wannan suga damar ya fita daga jini zuwa cikin sel, inda ake amfani dashi makamashi.

Abin sha'awa, akwai kuma hormones wanda zai iya haifar da bacci idan aka sami ƙaruwa a cikin kwakwalwa. Suchaya daga cikin irin wannan hormone shine serotonin. Sauran hormone wanda ke haifar da bacci, melatonin, ba a sake shi ba saboda cin abinci. Koyaya, abinci na iya yin tasiri akan samar da melatonin.

Abincinku

Kodayake dukkan abinci ana narkar da su ne ta hanya iri daya, amma ba duk abincin yake shafar jikinku ba. Wasu abinci na iya sa ku barci fiye da wasu.

Abinci tare da tryptophan

Amino acid tryptophan ana samun sa a cikin turkey da sauran abinci mai gina jiki irin su:

• alayyafo
• waken soya
• qwai
• cuku
• tofu
• kifi

Jiki yana amfani da Tryptophan don ƙirƙirar serotonin. Serotonin wata kwayar halitta ce wacce ke taimakawa wajen daidaita bacci. Zai yuwu cewa ƙara samar da serotonin shine ke da alhakin hazo bayan cin abinci.

A Amurka, tryptophan wataƙila yana da alaƙar kusanci da turkey fiye da kowane abinci. Wannan wataƙila sakamakon bacci ne da wasu lokuta ke haɗuwa da cinye abincin turkey, kamar yadda al'ada take ga mutane da yawa akan Thanksgiving.

Koyaya, turkey ba ya ƙunsar babban matakin tryptophan idan aka kwatanta shi da yawancin sauran abinci na yau da kullun. Baccin abincin dare bayan godiya yana da alaƙa da wasu dalilai, kamar ƙimar abinci ko yawan giya ko sauƙin carbohydrates.

Duba yadda adadin tryptophan a cikin turkey yake kan wasu abinci, a cewar. Jerin abubuwan gina jiki na USDA sun kuma nuna cewa adadin tryptophan na wasu abinci na iya bambanta dangane da yadda aka shirya su ko dafa su.

A cewar Cibiyar Kimiyyar Kimiyya ta Kasa, shawarar da ake ba da na abinci (RDA) na tryptophan a kowace rana ga babban mutum shine miligram 5 (MG) a kowace kilogram 1 na nauyin jiki. Ga babban mutum mai nauyin fam 150 (kilogiram 68), wannan yana fassara zuwa kusan 340 MG (ko 0.34 g) kowace rana.

Sauran abinci

Cherries suna shafar matakan melatonin, carbohydrates suna haifar da karu da faɗuwar gaba a cikin sukarin jini, kuma ma'adanai a cikin ayaba suna shakatawa tsokoki. A zahiri, yawancin abinci na iya tasiri tasirin matakan makamashi ta hanyoyi daban-daban. Duk wani ɗayan waɗannan dalilai na iya barin ka mai bacci.

Halinku na bacci

Ba abin mamaki bane cewa rashin samun wadataccen bacci na iya shafar yadda kuke ji bayan cin abinci, suma. Idan kana cikin annashuwa kuma ka cika, jikinka na iya jin kamar ya huta, musamman idan ba ka sami isasshen bacci a daren da ya gabata ba.

Mayo Clinic ya ba da shawarar manne wa tsarin bacci na yau da kullun, iyakance damuwa, da kuma hada da motsa jiki a matsayin wani bangare na aikinka na yau da kullum don taimaka maka samun kyakkyawan bacci na dare.

Kodayake sun kuma ba da shawarar guje wa tsakar rana idan kuna da matsala don yin bacci mai kyau, aƙalla binciken guda daya ya samo ɗan bayan-abincin rana don inganta faɗakarwa da kuma aikin tunani da na jiki.

Motsa jikin ku

Motsa jiki zai iya sa ku faɗakarwa da rana, tare da rage haɗarin cin abinci bayan cin abinci. Yawancin karatu sun gano cewa motsa jiki na yau da kullun yana taimakawa haɓaka ƙarfi da rage gajiya.

A wasu kalmomin, kasancewa cikin nutsuwa baya haifar da wani nau'in tanadi na makamashi wanda zaka iya shiga ciki yadda yake so. Madadin haka, kasancewa mai aiki yana taimakawa tabbatar da cewa kuna da kuzarin turawa cikin kwanakinku.

Sauran yanayin kiwon lafiya

A wasu lokuta mawuyacin hali, gajiya bayan cin abinci ko kuma yin bacci koyaushe yana iya zama wata alama ta wata matsalar lafiya. Yanayin da zai iya haifar da bacci bayan abinci ya haɗa da:

• ciwon sukari
• rashin haƙuri da abinci ko rashin lafiyan abinci
• barcin bacci
• karancin jini
• rashin aiki thyroid
• cutar celiac

Idan kana yawan gajiya kuma kana da ɗayan waɗannan sharuɗɗan, yi magana da likitanka game da yiwuwar mafita. Idan baku san halin rashin lafiya ba amma kuna da wasu alamomin ban da bacci bayan cin abinci, likitanku na iya taimaka muku gano abin da ke haifar da faduwar.

Ciwon suga

Idan wani mai cutar prediabetes ko Type 1 ko Type 2 na ciwon suga ya gaji bayan ya ci abinci, to zai iya zama alama ce ta hyperglycemia ko hypoglycemia.

Hyperglycemia (hawan jini mai yawa) na iya faruwa yayin cinye sugars da yawa. Ya zama mafi muni idan akwai insulin mara aiki ko rashin isa don jigilar sugars zuwa ƙwayoyin don kuzari.

Sugars shine babban tushen ƙwayoyin ƙwayoyin cuta, wanda ke bayyana dalilin da yasa insulin mai inganci ko rashin isa na iya barin ku cikin gajiya. Sauran cututtukan da ke tattare da hauhawar jini na iya haɗawa da yawan fitsari da ƙishirwa.

Hypoglycemia (ƙarancin sukari a cikin jini) na iya faruwa saboda cinyewar carbohydrates mai sauƙi waɗanda ke saurin narkewa. Waɗannan carbohydrates na iya sa matakan sukarin jini su hauhawa sannan kuma su faɗi cikin kankanin lokaci.

Hypoglycemia kuma na iya faruwa a cikin wani da ke da ciwon sukari wanda ya sha insulin ko wasu magungunan musamman na ciwon sukari fiye da yadda ake buƙata dangane da abincin da suka ci. Barci na iya zama babbar alama ta hypoglycemia, tare da:

• jiri ko rauni
• yunwa
• bacin rai
• rikicewa

Dukkanin hawan jini da cutar hypoglycemia yanayi ne na rashin lafiya, musamman ga mutanen da ke fama da ciwon sukari. Yakamata a kula dasu kai tsaye kamar yadda likitanka ya umurta.

Rashin haƙuri da abinci ko ƙoshin abinci

Rashin haƙuri ko rashin lafiyan wasu abinci na iya zama gajiya bayan cin abinci. Rashin haƙuri da abinci da rashin lafiyan jiki na iya tasiri ga narkewa ko wasu ayyukan jiki.

Sauran cututtukan cututtuka masu tsanani ko na yau da kullun na iya kasancewa, gami da ɓarkewar hanji, yanayin fata, da ciwon kai ko ƙaura.

Samun ganewar asali

Idan kun ga kuna jin gajiya bayan cin abinci, la'akari da kiyaye littafin abinci. Zai iya zama hanya mai sauƙi da taimako don fara gano ko akwai takamaiman abinci da abubuwan haɗi, ko wasu abubuwan motsa jiki, waɗanda na iya yin tasiri ga matakan ƙarfin ku.

Littafin rubutu na abinci, koda koda guda ɗaya ne kawai zakuyi, yakamata ya ƙunshi bayanan duk abin da kuka ci kuma kuka sha. Ya kamata ku yi bayani dalla-dalla lokacin da kuke cin abinci ko abin sha gami da nawa. Har ila yau ɗauki bayanan kula kan yadda kuke ji. Kula da ku:

• matakan makamashi
• yanayi
• ingancin bacci
• aikin ciki

Rubuta duk wasu alamun. Kuna iya samun damar haɗa wasu alaƙa tsakanin abincinku da yadda kuke ji, ko dai ta kanku ko da taimakon ƙwararrun masu kiwon lafiya.

Yana da kyau koyaushe ku tattauna abincin ku tare da mai kula da lafiyar ku, musamman idan galibi kuna jin gajiya bayan cin abinci. Akwai gwaje-gwajen bincike daban-daban don taimaka musu gano asalin dalilin gajiya, gami da:

• gwajin haƙuri na glucose
• gwajin A1C na haemoglobin
• gwajin glucose na jini, ko dai azumi ko bazuwar
• jini ko gwajin fata don neman rashin lafiyar abinci ko ƙwarewa

Hakanan suna iya ba da shawarar rage cin abinci.

Mai ba ku kiwon lafiya na iya ƙayyade ko gwaji ya zama dole don ganewar asali kuma, idan haka ne, waɗanne gwaje-gwaje ne suka fi dacewa.

Hana bacci bayan cin abinci

A kullum jin gajiya bayan cin abinci wani abu ne don tattaunawa da likitanka. Koyaya, idan an kawar da yiwuwar yanayin da ya fi tsanani ko kuma gajiya kawai a wasu lokuta, akwai matakai masu sauƙi da zaku iya ɗauka don taimakawa kiyaye ƙarfin makamashi mafi kyau.

Dabi'un abinci da salon rayuwa waɗanda na iya taimakawa haɓaka ko ci gaba da matakan kuzari da magance bacci kamar sun haɗa da:

• a zauna da ruwa sosai
• cinyewa dacewa
• rage yawan abincin da ake ci a abinci guda
• samun isasshen bacci mai inganci
• motsa jiki a kai a kai
• iyakance ko guje wa giya
• yin amfani da maganin kafeyin
• cin abincin da ke da amfani ga hanji, sukarin jini, matakan insulin, da ƙwaƙwalwa - haɗe da hadadden abu, mai dauke da sinadarin kabohaidari da kitsen mai mai kyau

Ingantaccen abinci wanda ya hada da abinci irin su kayan marmari, hatsi gaba daya, da kifi mai kiba yana inganta kuzari. Yi ƙoƙarin haɗa ƙarin kwayoyi, tsaba, da man zaitun a cikin abincinku.

Guje wa yawan sukari da cin ƙananan, abinci mai yawa na iya taimakawa.

Jin kasala bayan cin abinci al'ada ce kwata-kwata

Idan kun ji gajiya bayan cin abinci, akwai damar da kyau kawai jikinku yana amsawa ga duk canje-canjen biochemical da narkewar abinci ya haifar. Watau, kwata-kwata al'ada ce.

Koyaya, idan alamar ta rikice ko canza salon rayuwar ku ba ze taimaka ba, bazai cutar da magana da likitan ku ba ko neman taimako daga likitan abinci.

Gyara Abinci: Abinci don Rage Gajiya