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Rashin jin daɗin ciki shine yanayin da ya saba ba kawai ga waɗanda ke son cin abinci mai daɗi kuma ba abinci mai kyau sosai ba, har ma ga masu sha'awar abinci da ingantaccen abinci mai gina jiki. Our gwani, Lyra Gaptykaeva, wani endocrinologist, nutritionist, memba na Rasha Association of Endocrinologists (Rae) da National Association of Clinical Nutrition (NACP), dalilin da ya sa wannan ya faru da kuma yadda za a magance shi.
Me kuke korafi akai?
"Likita, Ina damuwa game da ci gaba da kumburi da ciwon ciki wanda ya karu bayan cin abinci," - tare da irin wannan gunaguni, kyawawan rabin bil'adama yakan juya zuwa gare ni. Na farko, ba shi da daɗi idan an hura ciki kamar balloon. Na biyu, yana iya yin ƙara mai ƙarfi wanda ba za ku iya sarrafa su koyaushe ba. Na uku, ga alama kana da ciki watanni 5-6, lokacin da ba za ka iya ƙara sa rigar da ka fi so ko siket ba, kuma wando ko jeans suna ƙara rashin jin daɗi.
Samuwar iskar gas a cikin hanji tsari ne na al'ada. Amma a ƙarƙashin wasu sharuɗɗa, za a iya samun kumburi (ƙumburi) - yawan samuwar iskar gas. Mafi sau da yawa, wannan yana faruwa idan akwai kurakurai a cikin abinci mai gina jiki da cin abinci mai ɗauke da fiber.
Fiber ana kiransa fiber na abinci, wanda ke cikin abinci. Bi da bi, fiber na iya zama mai narkewa ko maras narkewa a cikin ruwa. Fiber na abinci mai narkewa da ruwa zai iya rage ci, rage jinkirin tsarin narkewa, rage sukari da matakan cholesterol, amma galibi yana haifar da samuwar iskar gas. Irin waɗannan fibers na abinci ba su narkewa ta hanyar enzymes na jikinmu (abubuwa na yanayin furotin da ke daidaita duk hanyoyin biochemical, suna da mahimmanci don aiki na yau da kullun na jikinmu), amma suna aiki azaman matsakaici na gina jiki don microflora mai amfani na babban hanji. . Kyakkyawan microflora na hanji shine muhimmin bangaren lafiyar mu. Yana shiga cikin mai, ruwa-gishiri metabolism, a cikin kira na bitamin da amino acid, daidaita tsarin rigakafi, cire gubobi.
Yawan cin fiber yana zama rigakafin cututtuka da yawa, kamar kiba da ciwon sukari, atherosclerosis da hauhawar jini, ciwon daji. A cikin yaki da kiba mai yawa, hada da fiber a cikin abincinku yana ba ku damar inganta aikin hanji, wanda hakan ke ba da hidima ba kawai don hana maƙarƙashiya ba, amma kuma yana ba ku damar daidaita matakin cholesterol da sukari na jini. A cewar masana abinci mai gina jiki, ana ba da shawarar cinye akalla 20-25 g na fiber kowace rana.
Me yasa kumburi yake faruwa?
Don samun nasarar magance kowace matsala, dole ne a yi tasiri a kan hanyarsa, kuma ana iya samun yawancin su tare da haɓakar iskar gas:
- tsarin cin abinci na yau da kullun;
- cin zarafin abinci mai dadi, mai ladabi;
- "hauka" don wasu abinci;
- canzawa zuwa wani nau'in abinci, misali, cin ganyayyaki;
- shan maganin rigakafi ko wasu magunguna;
- damuwa;
- shan barasa;
- rashin barci da hutawa;
- dysbiosis na hanji.
Dysbiosis na hanji (wanda aka fi sani da dysbiosis) wani yanayi ne da ke damun daidaito tsakanin ƙwayoyin cuta masu amfani da ƙwayoyin cuta na jikinmu, wanda ke haifar da haɓakar cututtuka daban-daban.
Har ila yau, wannan rashin jin daɗi na iya zama yanayi, sau da yawa a lokacin rani, lokacin da muka fara "dogara" akan sabbin kayan lambu da 'ya'yan itatuwa. Amma yawanci sai jikinmu yana sake ginawa a hankali kuma bayan makonni 3-4 yana iya jin daɗi sosai.
Wadanne kayayyaki zasu iya haifar da samuwar iskar gas?
Ana iya raba duk samfuran zuwa ƙungiyoyi 4:
- 'ya'yan itace da' ya'yan itatuwa;
- kayan lambu;
- kayan lambu da ganye;
- gari da zaki.
Kowane ɗayan waɗannan rukunin ya ƙunshi samfuran da za su iya haifar da haɓakar iskar gas mai yawa da matsakaici. Babban rashin jin daɗi yana faruwa ta hanyar cin carbohydrates kamar su zaƙi, da wuri, da wuri, abinci mai sauri. Me yasa wannan rukunin samfuran da muke ƙauna mafi tsoka ke haifar da samuwar iskar gas?
Gari da abinci mai daɗi abinci ne waɗanda ke ƙunshe da ɗimbin oligosaccharides (nau'ikan carbohydrates masu rikitarwa, misali, lactose, fructose, sucrose). A cikin hanji, an rushe su zuwa monosaccharides (carbohydrates masu sauƙi) kuma suna shiga cikin jini. Ana buƙatar wasu enzymes don karya oligosaccharides zuwa monosaccharides. Idan haɗin waɗannan enzymes a cikin jiki ya rushe, alal misali, saboda dysbiosis na hanji, cin abinci mai arziki a cikin carbohydrates yana haifar da haɓakar iskar gas.
Wani abu kuma shine kasancewar babban adadin fiber mara narkewa a cikin abinci, wanda sarrafa shi ta hanyar ƙwayoyin cuta na babban hanji yana tare da haɓakar iskar gas. Misali, lokacin cin hatsin rai ko gurasar alkama, samuwar iskar gas na iya zama mafi girma fiye da lokacin da aka haɗa samfuran kamar bran ko burodi a cikin abinci, tunda suna ɗauke da mafi girman adadin fiber mara narkewa a cikin ruwa. Namomin kaza sun ƙunshi fiber-chitin mara narkewa, don haka bayan su, rashin jin daɗi a cikin hanji zai iya bayyana fiye da lokacin cin cucumbers ko zucchini. Idan muka ci kankana ko datse, saboda yawan abin da ke cikin fiber na abinci, haɗarin samuwar iskar gas zai fi yadda ake cin raspberries ko strawberries.
A ina zan fara?
A cikin yanayin samar da iskar gas mai yawa, da farko, ya zama dole a yi la'akari da abincin ku a hankali. Shawarwari masu zuwa zasu iya taimakawa:
- Normalize rage cin abinci (an bada shawarar a ci sau 3 a rana, idan ya cancanta, za ka iya hada 1-2 abun ciye-ciye)
- Kar a manta game da isasshen tsarin shan ruwa, musamman idan kun haɗa da abinci mai wadatar fiber a cikin abinci, tunda ƙarancin ruwa a cikin abincin na iya haifar da maƙarƙashiya. Wajibi ne a sha bisa ga buƙata, amma ba kasa da lita 1 na ruwa mai tsabta kowace rana ba.
- Daidaita yanayin barci da farkawa. Me ake nufi? Koyi don kwanciya barci a wani ƙayyadadden lokaci ba daga baya fiye da 23: 00-00: 00 hours na dare.
- Ƙara aikin motsa jiki (an bada shawarar samun akalla minti 30-40 a rana don wasanni ko duk wani aikin motsa jiki).
Me za a yi idan, duk da canje-canje a cikin abinci da salon rayuwa, gunaguni na ci gaba?
Kuna iya barin abincin da kuka fi so ko amfani da kwayoyi waɗanda ke rage haɓakar iskar gas. A cikin kantin magani, akwai irin waɗannan hanyoyin da yawa, ɗaya daga cikin hanyoyin da ake amfani da su shine rage tashin hankali na iskar gas (kumfa gas a cikin hanji ya fashe, taimako yana faruwa). Irin waɗannan kwayoyi ba su shafar dalilin kai tsaye ba, amma kawai cire rashin jin daɗi lokacin da ya riga ya faru.
Kuma yana yiwuwa a hana samuwar iskar gas, maimakon yaƙi da shi, kuma a lokaci guda ba ku iyakance kanku a cikin zaɓin jita-jita ba? Don waɗannan dalilai, masu gina jiki suna ba da shawarar enzyme alpha-galactosidase. Wannan wani enzyme ne wanda ke taimakawa rushe oligosaccharides zuwa monosaccharides ko da a lokacin mataki na narkewa a cikin ƙananan hanji, don haka ya hana tsarin samar da iskar gas a cikin babban hanji. Ana iya amfani da wannan samfurin azaman ƙari ga abinci lokacin cin abincin da ke haifar da tashin zuciya.
Kafin amfani, ana bada shawarar tuntuɓar likita. Kasance lafiya!
* Kayayyakin samar da iskar gas: kayan lambu (artichoke, namomin kaza, farin kabeji, sprouts, barkono mai dadi, kabeji na kasar Sin, karas, kabeji, cucumbers, eggplant, koren wake, letas, kabewa, dankali, radishes, ciyawa (nori), alayyafo, tumatir , turnips, zucchini), 'ya'yan itatuwa (apples, apricots, blackberries, gwangwani, dabino, busassun 'ya'yan itatuwa, ɓaure, mangoes, nectarines, gwanda, peaches, pears, plums, persimmons, prunes, kankana, ayaba, blueberries, kankana, cranberries. inabi, kiwi, lemun tsami, lemun tsami, mandarin, orange, 'ya'yan itace sha'awa, abarba, raspberries, strawberries, tangerines), hatsi (alkama, sha'ir, hatsin rai, hatsi, masara, hatsi, hatsi, kwakwalwan kwamfuta, pancakes, taliya, noodles, pretzels, waffles, hatsin hatsi, hatsin hatsi, popcorn, quinoa, shinkafa, shinkafa shinkafa), legumes (waken soya, kayan waken soya (madara waken soya, tofu), kowane irin wake, Peas, cashews, bulgur, lentil, miso, pistachios), ganye (chicory, artichoke, kowane irin salads, albasa, tafarnuwa, karas, faski, zobo, seleri, alayyafo, Dandelion ganye, bishiyar asparagus), kayan yin burodi (gurasar hatsin rai, burodin borodino, gurasar hatsi, gurasar alkama, gurasar hatsin rai, gurasar alkama, gurasa).