Wannan shi ne tsarin abinci mai hankali musamman ga duk mutanen da, saboda dalilai daban-daban, na jiki ko na zuciya. wahala maƙarƙashiya. Tsari ne sauki a yi, dace da kowa da kuma yi har tsawon lokacin da kuke so.
Domin shigar da wannan tsarin abinci a aikace kuna buƙatar samun a isasshiyar yanayin lafiya, sha kamar yadda zai yiwu ruwa gwargwadon yuwuwar yau da kullun, dandana abincin ku kaɗan da gishiri, ganye da man sunflower kuma ku zaƙi duk jiko da zaki ko kuma a sha su da daci.
Misali daga menu na yau da kullun:
Breakfast: Gilashin ruwan lemu guda 1, jiko 1 da alkama gabaɗaya ko gurasar bran.
Safiyar rana: 1 yanki na plum compote.
Abincin rana: shinkafa mai launin ruwan kasa tare da kayan lambu da kuka zaba da 'ya'yan itace.
Tsakar rana: 1 yogurt mara nauyi tare da 1 tablespoon na bran.
Abun ciye-ciye: Gilashin ruwan inabi 1, jiko 1 da biscuits bran.
Abincin dare: nama, kaza ko kifi, ganyaye da aka daka da su da 'ya'yan itatuwa.
Kafin kwanciya barci: 1 kofin chamomile da boldo shayi.
Menene maƙarƙashiya da kuma yadda za a gane shi?
Ana la'akari da maƙarƙashiya lokacin da akwai kasa da hanji uku a mako, stools mai wuya, jin rashin cika ƙaura ko buƙata babban kokarinIdan ya dawwama na tsawon watanni, yawanci ana kiransa maƙarƙashiya na kullum; idan yana kan lokaci, na maƙarƙashiya lokaci-lokaci.
Dalilai kamar low fiber a cikin abinci, rashin isasshen ruwa, rayuwa na zaune, kashe sha'awar zuwa gidan wanka kuma wasu kwayoyi na iya inganta wannan. A cikin tsofaffi, rage motsi da physiological canje-canje ƙara hadarin.
Suna kuma tasiri ayyukan yau da kullun ba bisa ka'ida ba (tafiya, motsi), da damuwa da yanayi irin su hypothyroidism, ciwon sukari, ko rashin aikin pelvic bene; idan kun yi zargin rashin lafiya, shawarwari tare da gwani.
Me Ke Kawo Maƙarƙashiya?
Daga cikin abubuwan da ake yawan kawowa akwai: karancin fiber da ruwaye, salon rayuwa, don riƙe ko jinkirtawa sha'awar yin bayan gida, canje-canje na yau da kullun, damuwa da amfani magunguna (opioids, wasu antidepressants/anticholinergics, iron ko calcium, antacids tare da aluminum). Ciki, bayan haihuwa da tsufa kuma fifita shi. Idan bayyanar cututtuka sun bayyana ba zato ba tsammani, yi la'akari kimantawa na asibiti.
Me mai ciwon ciki zai ci ya sha?
Tushen shine ƙara da fiber na abin da ake ci kuma ku raka shi isasshen ruwaA cikin manya, manufa mai amfani ita ce cimma a kusa Daga 22-34 g na fiber kowace rana (jagororin da yawa sun sanya kewayon tsakanin fadi Daga 25-38 g), daidaitawa ta hanya da hankali don kauce wa gas da kumburi. A kai a kai shawo kan 50g / rana baya bayar da ƙarin fa'idodi kuma yana iya damuwa ko tsoma baki tare da shayar da wasu ma'adanai.
Nau'in fiber: mai rashin narkewa yana ƙaruwa ƙarar fecal kuma yana hanzarta wucewa; da soluble ferments, nourishes da microbiota, yana riƙe da ruwa kuma yana inganta daidaito na stools, yana samar da wani abu jinƙai.
- Dukan hatsi: gurasar alkama gabaɗaya da taliya, hatsi, bran, shinkafa launin ruwan kasa, hatsin rai, quinoa da buckwheat.
- Dukan legumes: lentils, chickpeas, wake, faffadan wake, Peas, waken soya (fi son su da fatar jikinsu).
- 'Ya'yan itãcen marmari (mafi kyau duka da fata): kiwi, pear, apple, ja berries, orange, plums, Granada.
- Verduras: broccoli, karas, koren wake, koren ganye, artichoke, alayyafo, leek, kabeji, farin kabeji, namomin kaza da champignons.
- Kwayoyi da tsaba: almonds, gyada, kasa flax, ciwa.
Hydration: dauka ruwa da sauran ruwaye (broths, infusions) da aka rarraba cikin yini kuma, idan zai yiwu, tare da abinci mai arziki a cikin fiber don haka aiki mafi kyau. Daidaita adadin zuwa girman ku, aiki, da yanayin ku; idan kun yi amfani da ruwan 'ya'yan itace, fi son su m kuma ba tare da damuwa ba. Duba kuma a high-fiber rage cin abinci don ra'ayoyin menu.
A cikin tsofaffi yana da yawa don samun karancin sha saboda rage cin abinci ko wahalar tauna; kimantawa ta mai cin abinci-mai gina jiki yana taimakawa wajen tsara menus masu dacewa.
Abinci don iyakancewa ko gujewa
- Low ko babu fiberabinci mai sauri, kwakwalwan kwamfuta, kek, biredi, farar burodi, kayan abinci da aka sarrafa ko riga-kafi, hot karnuka da kuma wasu abinci na microwave.
- Nama mai yawan gaske da tsiran alade: suna kawar da abinci mai arziki a cikin fiber.
- Astringent 'ya'yan itatuwa a wasu mutane (misali, ayaba kore sosai); daidaita daidai haƙuri. A cikin ciwon sukari, matsakaicin busasshen 'ya'yan itatuwa don su glycemic load.
Ka guji maye gurbin 'ya'yan itace ruwan 'ya'yan itace: kuna rasa fiber kuma ku ƙara sukari kyauta. Fi son kayan lambu inganci (sunflower ko zaitun) danye don sauƙaƙe lubrication.
Tukwici da halaye waɗanda ke yin bambanci
- Kada ku tsallake abinci da kuma kafa jadawali na yau da kullum; da gastrocolic reflex ni'ima zuwa gidan wanka bayan desayuno.
- Tafi ban daki ba tare da rikewa ba sha'awa da ajiye lokaci ba tare da gaggawa ba, da kyau kowace rana a lokaci guda.
- Aiki na Jiki kullum: tafiya, motsa jiki na yau da kullun da numfashi na diaphragmatic suna inganta zirga-zirga.
- Chew mai kyau; gabatar da fermented yogurts da abinci probiotics idan sun dace da ku.
- Mai gudanarwa kofi mai karfi da shayi idan kun lura cewa alamun ku sun tsananta.
- dabaru masu sauri: ƙara 1-2 teaspoons na psyllium, kokon alkama ko kasa flax yogurt, miya ko salati, ko da yaushe tare da isasshen ruwa.
Yaya ake magance ta?
Layin farko shine babban abincin fiber, ruwa da kuma halaye na yau da kullun (alal misali, a Abinci na tushen kabewa don magance maƙarƙashiya). Idan bai isa ba, amfani bolus tsohon (psyllium, bran) da dabi'u suna ƙaruwa aiki na jiki.
A cikin lokuta masu tsayi, ƙwararrun na iya nunawa osmotic laxatives ko, lokaci-lokaci, abubuwan motsa jiki; biofeedback Yana da amfani a cikin rashin aiki na ƙashin ƙugu. Yana hana kai magani.
Abubuwan da ke cikin fiber da gajerun bayanai masu amfani
Don tsara daidaitattun abinci, tuna waɗannan gajarta: VE = kayan lambu, HC = carbohydrates, FR = 'ya'yan itace, PR = sunadaran, GR = mai. Ba da fifiko ga haɗuwa da VE+HC abubuwan haɗin gwiwa, kari FR gaba daya kuma daidaita PR magaji y GR na asalin kayan lambu.
Yawan ra'ayoyin: 2 teaspoons na psyllium ko bran (5-10 g) samar da fiber mai amfani; 1 tablespoon na kasa flax (10-12 g) yana ƙara zuwa ~ 2-3 g; 1 kofin legumes dafa shi ƙara 10-15 g. Ƙara shi poco a poco.
Zan iya amfani da laxatives?
Kauce wa kai magani. Maganin laxative na bolus (kamar psyllium) zai iya zama da amfani idan abinci bai samar da fiber da ake bukata ba; osmotics ko stimulants suna buƙatar kula da lafiya don hana dogaro ko rashin daidaituwa.
Yaushe zan je wurin likita?
Duba idan sun bayyana zub da jini dubura, asarar peso wanda ba a bayyana ba, ciwon ciki mai tsanani, zazzabi, anemia, kwanan nan na farko a cikin tsofaffi, canji na kwatsam a cikin tsarin hanji, ko kuma idan maƙarƙashiya ya ci gaba duk da bin waɗannan jagororin.
Dauki abinci mai wadata a ciki daban-daban fiber, sha ruwa Isasshen kuma kula da al'adun ku na yau da kullun shine hanya mafi inganci da aminci don daidaita hanyar wucewa. Tare da ƙananan gyare-gyare akai-akai, naku narkewar lafiya kuma jin daɗin yau da kullun na iya inganta sosai. Idan kuna gwagwarmaya don kasancewa cikin tsari, a Abincin Bahar Rum da kyau amfani da goyan bayan ƙwararrun sauƙaƙe canji.
