Wannan abincin da aka tsara don duk waɗanda ke fama da su maƙarƙashiyaAbu ne mai sauqi don yin kuma yana dogara da farko akan cin kabewaZa ku iya aiwatar da shi kawai a lokacin Kwanaki 2 a jereDon sake yin shi, kuna buƙatar jira a kusa Kwanaki 7 a jere.
Don samun damar yin wannan abincin a aikace don magance maƙarƙashiya, kuna buƙatar a lafiya halin da ake ciki, cin abinci dafaffen kabewa, sha akalla 3 lita na ruwa kullum, dandana duk infusions da zaki kuma dafa abinci tare da duk abincin Sal, oregano kuma kadan kadan man sunflower.
Mabuɗin buƙatun da jagororin
- High hydrationRuwa yana laushi stools kuma yana inganta sufuri; kiyaye 3 lita / rana rarraba.
- Suman a matsayin tushe: ba fifiko Boiled ko tururi rabo don adana ruwa da fiber.
- Abun zaki a cikin infusions dan gishiriYi amfani da oregano da ƙananan adadin man sunflower.
- Ayyukan jiki mai haskeTafiya ko motsi akai-akai yana inganta peristalsis.
Menene maƙarƙashiya kuma me yasa kabewa ke taimakawa?
A cewar ƙungiyoyin tunani, da maƙarƙashiya Sharadi ne da mutum yake da shi motsin hanji uku ko ƙasa da haka a makotare da feces mai wuya, bushe ko kullu da wahala ko mai raɗaɗi. Don ci gaba da bayyanar cututtuka, kwararru sun ba da shawarar canje-canje a cikin abinciƙara yawan motsa jiki ko, idan ya cancanta. magani karkashin kulawar kwararru.
Kabewa ba ya haifar da maƙarƙashiya; akasin haka, ta babban abun ciki na fiber Kuma ruwa yana tallafawa hanyar hanji. Yana bayar da fiber mai narkewa da mara narkewaMai narkewa yana taimakawa taushi stoolsda maras narkewa ƙarar najasa yana ƙaruwa kuma yana kara kuzari. Bugu da ƙari kuma, ƙarancin ƙarfinsa yana sa ya dace da abinci mai sarrafa calorie.
Shawarar shan fiber ga manya yana kusa 25 g kowace ranaDon gujewa duk wata damuwa, Ƙara fiber a hankali Kuma kullum a sha ruwa mai yawa. Kofin dafaffen kabewa na iya samarwa a kusa 3 g fiber (ƙari na 7 g (idan kuna amfani da ɓangaren litattafan gwangwani mai yawa), don haka yana da alaƙa mai amfani don ƙarawa a ranarku.
Idan maƙarƙashiya bai inganta tare da waɗannan matakan ba ko kuma ya zama na yau da kullum, yana da kyau a yi tuntubar likita don tantance wasu zaɓuɓɓuka (magani, biofeedback har ma da tiyata a lokuta da aka zaba).
Kullum menu
- A kan komai a ciki: ½ lita na ruwa.
- Bayanan: jiko da yogurt ko madara tare da hatsi da 3 tablespoons na fayiloli.
- Washegari: kiwi.
- Abincin rana: launin ruwan shinkafa croquettes, kabewa da 'ya'yan itatuwa.
- Tsakar rana: plums.
- Abin ci: jiko da toast na gurasa gurasa yada tare da cuku ko jam.
- farashin: kifi, tarwatsa broccoli, artichokes, bishiyar asparagus da chard da fruitsa fruitsan itace.
- Bayan cin abinci: jiko na narkewa.
- Kafin kwanciya: ½ lita na ruwa.
Wannan tsarin ya dogara da 'ya'yan itãcen marmari (kiwi, plums), dukan hatsi da yawan ruwa; daidaita rabo daidai ainihin yunwa da juriya ga kula da nauyin ku.
Yadda ake ci da dafa kabewa don haɓaka tasirinsa
Kabewa yana da amfani sosai. Kuna iya yin shi dafa shi,zuwa tururi o gasashe (A yanka shi biyu, a cire tsaba, a yanka a cikin naman, a gasa shi sama da ƙasa har sai bawon ya yi duhu). gasasshen ɓangaren litattafan almara hidima a matsayin tushe ga creams da miya (yana haɗe sosai da madarar kwakwa), gnocchi, waina lafiya da zaki porridge ko pancakes ba tare da sukari baKarin dadin dandanonsa sune almondkirfa, chestnut, Gingerapple, kwakwa, Romero, thyme da namomin kaza.
Don kwasfa shi cikin sauƙi, dafa guntun kabewa na ƴan mintuna sannan a cire fata idan ta yi laushi. Ajiye duka guda a wuri mai sanyi ko kuma a saka a cikin firiji da zarar an yanke. an rufe ko kuma a cikin jakar huda. Kyakkyawan zaɓi shine don amfani kabewa puree a matsayin wani bangare maimakon mai ko man shanu a cikin yin irin kek, kamar yadda yake a cikin haske kabewa kekkuma shirya na gida mashed dankali don sarrafawa sukari da gishiri idan aka kwatanta da nau'ikan kasuwanci.
Amfanin kabewa ga lafiya
- Rashin rigakafi: bitamin A da C, zinc daga tsaba da antioxidants masu tallafawa tsarin rigakafi.
- Zuciya da hawan jini: potassium wanda ke hana sodium, zaren wanda ke taimakawa wajen rage cholesterol kuma arginine (nitric oxide).
- Narkewa: daraja diuretic da laxative saboda fiber da ruwa; mai amfani a ciki maƙarƙashiya da sarrafa nauyi saboda ƙarancin kuzarinsa.
- shakatawa da barci: tsaba masu arziki a ciki tryptophan, wani precursor zuwa serotonin.
- Fata: bitamin E y beta carotenes (antioxidants) da ke inganta mutuncin fata.
- Bayanan abinci mai gina jikima'adanai (potassium, magnesium, calcium, zinc, iron); amino acid da kuma m acid (linoleic, oleic, palmitic, aspartic) da kuma bitamin A, C, E da kuma kungiyar B (kamar yadda folic acid).
- Lafiyar idoVitamin A dangane da rigakafin waterfallsphotophobia da makanta dare.
- BincikenLycopene da antioxidants suna da alaƙa da ƙananan haɗarin da yawa ciwon daji (huhu, ciki, mafitsara, prostate).
- Sati saboda fiber da ruwa; yana taimakawa wajen daidaitawa matakan glucose da cin kayan zaki.
- Amfani da al'ada tsaba a gaban cututtukan hanji (kimanin raka'a 30 a kowace rana a cikin al'adun gargajiya).
- Antioxidants wanda ke taimakawa wajen rage gudu LDL oxidation, tsarin da ke tattare da hadarin zuciya da jijiyoyin jini.
Kabewa tsaba: kaddarorin, shiri da amfani
A tsaba tattara hankali magnesio, tutiya, kwayoyinfiber da fats na daya y polyunsaturatedSuna hade da jindadin (tryptophan), goyon baya asarar nauyi (jin dadi), taro tsoka (proteins), kariya ta salula (carotenoids da bitamin E), ƙananan kumburi (Omega 3), lafiya yi sujada y ciwonku (zinc), taimako mai yiwuwa akan kamuwa da cuta (amfani na al'ada), goyon baya a anemia (baƙin ƙarfe + bitamin C), taimako daga ciwon mara lokacin haila (magnesium), kariya ta zuciya kuma mafi iko da jini (magnesium da fiber).
Yadda ake shirya suCire, wanke kuma bushe su a cikin rana tare da raga mai kyau; ko gasa su A cikin tanda matsakaici (kimanin 75 ° C, kimanin minti 30), juya su don hana konewa. Kuna iya ƙarawa man zaitun da kayan yaji (kirfa, ginger, nutmeg) tare da kadan Sal.
Yadda ake cin su: gaba daya kamar abun ciye-ciyea saladsmiya, yogurt, ko gauraye da hatsi. Hidima na yau da kullun shine 30g / rana (kimanin babban cokali 1), ciki a Daidaita cin abinci.
Sauran abinci mai laxative da fiber shawarar
Don rakiyar shirin, ya haɗa da tushen zaren wanda ke sauƙaƙe hanyar wucewa: itacen oatmeal, alkama alkama, kiwi, orange da tangerine (zai fi dacewa duka kuma tare da ɓangaren litattafan almara), plums (ka kuma wuce), tsaba wanda aka yi da chia, flax da psyllium, gyada da sauran goro, alayyafo da kayan lambu, dukan hatsi y kaji da legumes gaba ɗaya. Ka tuna don ziyarci 25 g / rana na fiber kuma sannu a hankali ƙara yawan abincin ku yayin da kuke samun ruwa sosai.
Maɓalli mai mahimmanci shine kiyayewa aikin jiki na yau da kullun (tafiya, keke, wasanni na nishaɗi), wanda ke daidaita hanji kuma yana inganta jin daɗin rayuwa gaba ɗaya.
Contraindications da kuma lokacin da shawara
Ko da yake kabewa ne mai lafiya ga mafi yawan mutane, high amfani da tsaba na iya haifar da nauyi o zawo saboda yawan fiber; haka kuma, saboda yawan kuzarinsu, fiye da yadda za su iya samun nauyi. Na su diuretic Properties zai iya ƙara asarar ruwa da wajan Idan an haɗa shi da magungunan diuretic, tuntuɓi ƙwararrun kiwon lafiya. Idan maƙarƙashiya ne na kullum Idan yana tare da babban ciwo, zubar jini, stools, ko asarar nauyi, nemi likita don kawar da dalilai masu mahimmanci kuma la'akari da hanyoyi kamar su. magani, biofeedback ko takamaiman jiyya.
Ka tuna mai yiwuwa allergies ga tsaba; cikin mutane da ciwon sukariYawan ci na kabewa ko tsaba na iya alaƙa da raguwa a ciki jiniWadanda ke gabatar da cututtukan metabolism na bitamin A Ya kamata su daidaita bayyanar su zuwa beta-carotene. Koyaushe hada kabewa da matsakaici kuma ƙarƙashin shawarar kwararru idan kuna shan magani.
Zaɓin kabewa a matsayin babban sinadari na kwana biyu, tare da hydration, fiber iri-iri, da motsa jiki, dabara ce mai sauƙi don kunna wucewar hanji kuma ƙara antioxidants, bitamin da ma'adanai tare da matsakaicin bayanin martaba na kalori.
