Kariyar Asibitin Baya. Menene mafi mahimmanci ga wanzuwar mu fiye da abinci da abinci mai gina jiki? Yawancin mu suna ci aƙalla sau uku a rana. Wannan yana haifar da tasiri mai tarin yawa, kamar yadda ko dai abincinmu yana taimakawa wajen ciyar da jikinmu ko yana cutar da shi. Rashin abinci mai gina jiki, cin abinci, da kiba na iya haifar da osteoarthritis, osteoporosis, da ciwo mai tsanani. Sanin abubuwan da ake amfani da su na abinci kamar bitamin da ma'aunin abinci mai gina jiki mai kyau, da ingantattun dabaru don zubar da nauyi na iya taimakawa waɗanda ke ƙoƙarin canza sabbin rayuwarsu lafiya.
Ana amfani da ƙarin abin da ake ci don samar da abubuwan gina jiki don ƙara yawan amfaninsu ko samar da sinadarai marasa sinadirai da'awar suna da tasirin halitta/amfani. Kariyar abinci ta zo cikin kowane nau'i da girma. Akwai capsules, abubuwan sha, sandunan makamashi, foda, da allunan gargajiya. Mafi shahara sune calcium, iron, bitamin D da E, ganyaye irin su echinacea da tafarnuwa, da samfuran musamman kamar glucosamine, probiotics, da mai kifi.
"Ga mutanen da ke da wahalar samun yalwar 'ya'yan itatuwa da kayan marmari, za su iya haɗawa da kayan abinci na foda na kore don ƙara matakan abinci mai gina jiki don daidaitaccen abinci?"
Koren Foda Kari
Haɗuwa da abubuwan gina jiki na yau da kullun gabaɗaya, abincin da ba a sarrafa shi ba koyaushe ba za a iya saduwa da shi lokacin da aka iyakance damar shiga ko don wasu dalilai. Kariyar foda mai kore ita ce hanya mai kyau don cike giɓi. Green foda kari ne kari na yau da kullum wanda ke taimakawa wajen kara yawan bitamin, ma'adanai, da fiber da kuma inganta lafiyar jiki. Koren foda yana da sauƙin haɗuwa a cikin ruwa tare da abin sha da aka fi so ko santsi ko gasa a cikin girke-girke. Za su iya taimakawa:
Ƙara makamashi
Rayar da tsarin rigakafi
Inganta narkewa
Haɓaka tsabtar tunani
Ba da gudummawa ga matakan sukari masu lafiya
Rage haɗarin cututtuka na kullum
Inganta aikin hanta da koda mafi kyau
Menene Su?
Green foda kari su ne siffofin bitamin, ma'adanai, fiber, antioxidants, phytochemicals, da sauran bioactive mahadi.
An samo su daga 'ya'yan itatuwa, kayan marmari, ganyaye, da algae don haɗa kayan abinci zuwa kari mai dacewa. (Giulia Lorenzoni et al., 2019)
Kayan shafawa
Domin mafi yawan koren foda sun ƙunshi haɗaɗɗun sinadarai, yawan abinci mai gina jiki yana da yawa. Green foda kari za a iya la'akari da wani bitamin da kuma ma'adinai samfurin. Yawanci sun ƙunshi:
Vitamins A, C da K
Iron
magnesium
alli
antioxidants
Shawarwari na yau da kullun na bitamin da ma'adanai na iya zama taimako ga mutanen da ke da iyakacin damar samarwa ko kuma waɗanda ke son ƙara abincin su da ƙarin abubuwan gina jiki.
Energy
Abubuwan da ake samu a cikin 'ya'yan itatuwa da kayan marmari an nuna su don inganta matakan makamashi. Nazarin kan tasirin su akan aikin jiki da juriya sun haifar da sakamako mai kyau. Masu bincike sun gano cewa phytonutrients kamar wadanda ke cikin koren foda sun taimaka wajen kara yawan makamashi, inganta haɓaka, rage fahimtar gajiya, inganta ƙwaƙwalwar ajiya, da rage lokacin dawowa. (Nicolas Monjotin et al., 2022)
Kiwon Lafiya
Koren foda yana da wadata a cikin fiber mai narkewa da kuma maras narkewa, wanda ke taimakawa wajen jin dadi da gamsuwa bayan cin abinci kuma yana da mahimmanci ga narkewar lafiya da motsin hanji na yau da kullum. Cin abinci mai wadataccen fiber yana da alaƙa da mafi kyawun sarrafa sukarin jini da ingantattun bambance-bambancen microbiota na hanji. Wadannan abubuwan suna da mahimmanci don kiyaye nauyin jiki mai kyau da kuma rage haɗarin cututtuka na kullum, misali, nau'in ciwon sukari na 2. (Thomas M. Barber et al., 2020) Magungunan phytochemicals, ciki har da flavonoids, an nuna su suna da tasirin warkewa akan gas, kumburi, maƙarƙashiya, da zawo da ke hade da IBS. An nuna wasu kayan abinci na phytonutrients don rage wasu alamun cututtuka na ulcerative colitis. (Nicolas Monjotin et al., 2022)
Ayyukan Tsarin rigakafi
Ƙarin kayan aikin kore foda sun nuna ikon kula da tsarin rigakafi mai kyau da ragewa kumburi ta hanyar abun ciki na antioxidant. Koren foda da ke dauke da ciyawa ko algae suna da wadata a cikin phytochemical da poly-unsaturated fatty acids waɗanda ke da kaddarorin antioxidant don rage kumburi da hana lalacewar oxidative ga sel. (Agnieszka Jaworowska, Aliza Murtaza 2022) Wani gwaji da aka bazu ya gano cewa 'ya'yan itace, Berry, da kayan lambu foda mai da hankali gauraya rage iskar shaka da rage kumburi, dangana ga phytochemicals samu a cikin 'ya'yan itatuwa da kayan lambu.Manfred Lamprecht et al., 2013)
Detoxification
Hanta da kodan su ne manyan gabobin na detoxification na halitta. Hanta na taimaka wa jiki shan sinadirai daga abincin da ake amfani da su da kuma kawar da datti da guba ta cikin koda. (National Library of Medicine. 2016) Tsire-tsire suna cike da antioxidants da phytochemicals waɗanda ke kare hanta da kodan daga lalacewa mai lalacewa da damuwa na oxidative. (Yong-Song Guan et al., 2015) Ana yin kariyar foda na kore daga waɗannan tsire-tsire. Lokacin shan koren foda, shan ruwa a zahiri yana ƙaruwa kamar yadda daidaitaccen sabis na koren foda ke haɗe da oz 8 zuwa 12 na ruwa.
Ko gauraye, gauraye, ko sanya shi a girgiza, ganyayen foda hanya ce mai dacewa da inganci don samun adadin yau da kullun na antioxidants, bitamin, ma'adanai, da sauran abubuwan gina jiki.
Abincin Waraka: Yaki da kumburi, Rungumar Lafiya
References
Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Mestroni, L., & Gregori, D. (2019). Kari na 'Ya'yan itace da Kayan lambu da Kiwon Lafiyar Zuciya: Nazari na Tsare-tsare daga Ra'ayin Kiwon Lafiyar Jama'a. Jaridar Likitan Magunguna, 8 (11), 1914. doi.org/10.3390/jcm8111914
Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). Shaidar asibiti na Fa'idodin Phytonutrients a cikin Kiwon Lafiyar Dan Adam. Abincin Abinci, 14 (9), 1712. doi.org/10.3390/nu14091712
Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). Amfanin Fiber Din Abinci. Abinci, 12 (10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). Lipids ɗin da aka Samar da ruwan Teku Suna da Ma'auni mai yuwuwar rigakafin kumburi: Bita. Mujallar kasa da kasa na binciken muhalli da lafiyar jama'a, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, JF, & Hallstroem, S. (2013). Ƙarawa tare da ruwan 'ya'yan itace foda mai mai da hankali da motsa jiki yana rage iskar shaka da kumburi, da inganta microcirculation a cikin mata masu kiba: bayanan gwaji na bazuwar. Mujallar abinci mai gina jiki ta Burtaniya, 110(9), 1685–1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [Internet]. Cologne, Jamus: Cibiyar Kula da Inganci da Inganci a Kula da Lafiya (IQWiG); 2006-. Yaya hanta ke aiki? 2009 Satumba 17 [An sabunta 2016 Aug 22]. Akwai daga: www.ncbi.nlm.nih.gov/books/NBK279393/
Guan, YS, He, Q., & Ahmad Al-Shatouri, M. (2015). Ƙarfafawa da Madadin Magunguna don Cututtukan Hanta 2014. Madaidaicin bayani na tushen shaida da madadin magani: eCAM, 2015, 476431. doi.org/10.1155/2015/476431
Ga mutanen da ke da ciwon gyada, shin samun madadin gyada zai iya zama mai gamsarwa kamar sanwicin man gyada na gaske mai tsami ko ɗanɗano?
Madadin Sandwich Man Gyada
Ga mutanen da ba za su iya samun sanwicin man gyada ba saboda rashin lafiyan, akwai hanyoyin gamsarwa masu gamsarwa. Man shanu na ƙwaya, man shanu iri, da naman abinci duk na iya gamsar da sha'awar sanwici da samar da abinci mai gina jiki. Anan akwai wasu hanyoyin lafiya, masu gina jiki don gwadawa:
Man shanu iri na Sunflower da Jam, Jelly, ko Kariya
Ana iya maye gurbinsa da PBJ tare da jam, jelly, da kiyayewa.
Ham da Cuku, Hatsi Mustard akan Gurasar Rye
Samun naman alade da cuku daga abincin abinci na iya yuwuwar samun gurɓatawa tare da allergens yayin yankawa da tattarawa.
Naman alade da aka shirya da yankakken naman alade da cuku shine mafi aminci fare dangane da allergens.
Ana ba da shawarar karanta alamar sinadarai don yuwuwar allergens, saboda aiki a cikin wurare na iya samun al'amurran da suka shafi rikice-rikice. (William J. Sheehan, et al., 2018)
Turkiyya, Tumatir, Latas, da Hummus akan Gurasa Gabaɗaya
Haka yake ga turkey kuma ana bada shawara don siyan kayan da aka riga aka shirya da yankakken.
Bincika sinadaran don yiwuwar allergens.
Ana yin Hummus daga chickpeas/garbanzo wake da tahini/kasar sesame tsaba.
Hummus ya zo a cikin nau'ikan dandano iri-iri waɗanda za a iya amfani da su azaman tsoma ko yadawa.
Ko da yake kajin 'ya'yan itace memba ne na dangin legumes, ana iya jurewa hummus tare da ciwon gyada. (Mathias Cousin, et al., 2017)
Bincika tare da mai ba da lafiya idan ba ku da tabbas.
Aljihu Pita tare da Salatin da Hummus
Aljihuna Pita suna da kyau tare da humus cushe da kayan lambu.
Wannan sanwicin aljihu ne mai daɗi mai daɗi wanda ke cike da furotin, bitamin fiber, da ma'adanai.
Man shanu na soya da yankakken ayaba akan Gurasar Alkama
Man shanu na cashew akan muffin turanci mai zafi tare da zabibi a saman don haɓaka ƙarfe yana tunawa da nadin kirfa.
Man shanu iri na kabewa da Sandwich na zuma
Man shanu kabewa an yi shi daga naman lemu na kabewa.
Man shanu iri na kabewa Ana yin ta ta hanyar gasa tsaba na kabewa da niƙa su zuwa daidaiton man shanu.
Ana iya yada man shanun iri akan biredi sannan a diga shi da zuma a kai don abun ciye-ciye mai gina jiki da dadi.
Akwai ingantattun madadin man gyada masu daɗi waɗanda za'a iya haɗawa, daidaita su, da sake ƙirƙira su cikin sandwiches masu gamsarwa iri-iri. Ana ba da shawarar daidaikun mutane su tuntuɓi mai kula da lafiyar su ko likitan abinci ko masanin abinci mai gina jiki don nemo abin da ke yi musu aiki.
Zaɓuɓɓuka Masu Wayo, Ingantacciyar Lafiya
References
Lavine, E., & Ben-Shoshan, M. (2015). Allergy ga irin sunflower da man shanu sunflower a matsayin abin da aka tsara don wayar da kan jama'a. Allergy, asma, da kuma rigakafi na asibiti: Jarida na Jarida na Ƙungiyar Kanada na Allergy da Clinical Immunology, 11 (1), 2. doi.org/10.1186/s13223-014-0065-6
Ma'aikatar Aikin Gona ta Amurka: FoodData Central. Tsaba, man shanu iri sunflower, tare da ƙara gishiri (Ya haɗa da abinci don Shirin Rarraba Abinci na USDA).
Sheehan, WJ, Taylor, SL, Phipatanakul, W., & Brough, HA (2018). Bayyanar Abinci na Muhalli: Menene Haɗarin Reactivity Na Asibiti Daga Sadarwar Ketare da Menene Haɗarin Hankali. Mujallar rashin lafiyar jiki da rigakafi na asibiti. A aikace, 6 (6), 1825-1832. doi.org/10.1016/j.jaip.2018.08.001
Gorrepati, K., Balasubramanian, S., & Chandra, P. (2015). Man shanu na tushen shuka. Jaridar kimiyyar abinci da fasaha, 52(7), 3965-3976. doi.org/10.1007/s13197-014-1572-7
Cousin, M., Verdun, S., Seynave, M., Vilain, AC, Lansiaux, A., Decoster, A., & Sauvage, C. (2017). Halayen phenotypical na yara masu ciwon gyada tare da bambance-bambance a cikin rashin lafiyar giciye ga ƙwayayen itace da sauran legumes. Rashin lafiyar yara da rigakafi: bugu na hukuma na Ƙungiyar Tarayyar Turai na Allergy da Immunology, 28(3), 245-250. doi.org/10.1111/pai.12698
Almond Board of California. Jadawalin kwatancen abinci mai gina jiki don ƙwayayen itace.
Kwalejin Amurka na Allergy, Asthma da Immunology. Duk abin da kuke buƙatar sani game da rashin lafiyar goro.
Kwakwalwa da jiki suna buƙatar macronutrients waɗanda suka haɗa da carbohydrates, fats, da furotin a daidai adadin kuzari don ƙarfafa jiki. Kimanin rabin adadin kuzari ya kamata ya fito daga carbohydrates, 30% daga mai, da 20% daga furotin. Yawan kuzarin abinci shine adadin makamashi, wakilta ta adadin adadin kuzari, a cikin takamaiman ma'aunin nauyi.
Yawan Makamashin Abinci
An ƙayyade yawan makamashi ta hanyar adadin macronutrients - furotin, mai, carbohydrates, fiber, da ruwa.
Abinci masu yawan kuzari suna da yawan adadin kuzari a kowace hidima.
Abincin da ke da yawan fiber da ruwa suna da ƙananan yawa.
Abincin mai mai yawa yana da ƙara yawan kuzari.
Misalin abinci mai yawan kuzari shine donuts saboda yawan adadin kuzari daga sukari, mai, da ƙaramin girman hidima.
Misalin abinci mai ƙarancin kuzari shine alayyafo saboda kawai yana da ƴan adadin kuzari a cikin farantin ɗanyen ganyen alayyahu.
Makamashi Dinse Foods
Abinci masu yawan kuzari sun ƙunshi adadin adadin kuzari/makamashi a kowace gram. Yawanci sun fi girma a cikin mai kuma suna ƙasa da ruwa. Misalan abinci masu yawan kuzari sun haɗa da:
Kiwo mai cikakken kitse
Butter
cuku
Gyada man shanu
Yankan nama mai kitse
Kayan lambu na sitaci
Kauri miya
kwayoyi
tsaba
Ƙananan abinci mai gina jiki sun haɗa da:
Sweets
Soyayyen abinci
Fries Faransa
taliya
crackers
kwakwalwan kwamfuta
Abinci kamar miya da abin sha na iya zama ko dai babba ko ƙarancin ƙarfin kuzari dangane da kayan abinci. Miya na tushen broth tare da kayan lambu yawanci suna da ƙarancin yawa yayin da miya mai tsami suna da ƙarfi. Nonon da ba mai mai ba ya da yawa fiye da madara na yau da kullum, kuma soda abinci ba shi da yawa fiye da soda na yau da kullum.
Abincin Ƙarƙashin Ƙarfi
Abincin da ke da ƙarancin ƙarfin kuzari sun haɗa da kore mai fiber-fiber da kayan lambu masu launi.
Abincin da ke da ƙarancin ƙarfin kuzari sau da yawa suna da wadataccen abinci mai gina jiki, wanda ke nufin suna da wadataccen abinci mai gina jiki a kowane girman hidima.
Yawancin 'ya'yan itatuwa, berries, da kayan lambu suna da ƙananan adadin kuzari, masu yawan fiber, kuma suna cike da bitamin da ma'adanai.
Abincin da ke cikin ruwa kamar 'ya'yan itatuwa citrus da kankana yawanci ba su da ƙarfi.
Abincin ƙarancin kalori sau da yawa yana da ƙarancin ƙarfin kuzari, amma ba koyaushe ba.
Yana da mahimmanci a karanta alamun abinci mai gina jiki don sanin adadin adadin kuzari da ake bayarwa kowace rana.
Weight Management
Gudanar da nauyi shine game da kallon adadin adadin kuzari da aka ɗauka a ciki da adadin adadin kuzari da aka ƙone.
Cika abinci tare da ƙarancin ƙarfin kuzari zai sa jiki ya sami gamsuwa yayin cin ƙarancin kalori mai yawa.
Shirya duk abinci don haka sun haɗa da abinci tare da ƙarancin ƙarfin kuzari da yawan abubuwan gina jiki.
Koyaya, akasin haka na iya faruwa idan mutane suna cin abinci mafi ƙarancin kuzari, za su buƙaci ƙarar abinci mai girma don cikawa, kuma a sakamakon haka, za su ɗauki ƙarin adadin kuzari.
Wannan bai dace da rasa nauyi ba, amma yana iya zama taimako idan ƙoƙarin samun nauyi.
High-makamashi-mai yawa abinci masu gina jiki sun haɗa da avocados, goro, da tsaba.
Gyaran Shawarwari
Ƙara ƙarin 'ya'yan itace da kayan lambu zuwa Farantin
Aƙalla rabin farantin ya kamata a rufe shi da 'ya'yan itatuwa da kayan marmari masu ƙarancin kalori.
Berries suna da dadi kuma masu dadi kuma suna samar da su antioxidants
Ka bar kwata na farantin don furotin, sauran kwata na iya ɗaukar abinci na sitaci kamar taliya, dankali, ko shinkafa.
Yawan cin 'ya'yan itatuwa da kayan marmari zai cika jiki a wani bangare wanda zai haifar da cin abinci mai yawan kuzari.
Masu cin zaɓe su gwada girke-girke daban-daban, ba dade ko ba dade, za su gano wani abu da suke jin daɗi.
Fara Da Salati ko Kwano na Tsararren Broth Soup
Miya da salads za su cika jiki kafin babban tsarin makamashi mai yawa kamar taliya, pizza, ko wani abinci mai yawan kalori.
A guji kayan miya na salati mai nauyi da miya mai tsami.
Ruwa ba shi da adadin kuzari kuma shan ƴan gilashin na iya taimakawa wajen kashe yunwa har zuwa abinci na gaba, ko a abun ciye-ciye mai ƙarancin yawa.
Fernandez, Melissa Anne, da André Marette. "Mai yuwuwar Fa'idodin Lafiya na Haɗa Yogurt da 'Ya'yan itãcen marmari bisa ga Kayayyakin Probiotic da Prebiotic." Ci gaba a cikin abinci mai gina jiki (Bethesda, Md.) vol. 8,1 155S-164S. 17 ga Janairu, 2017, doi: 10.3945/an.115.011114
Horgan, Graham W et al. "Tasirin kungiyoyin abinci daban-daban akan yawan kuzari a ciki da tsakanin mutane." Jaridar Turai na Gina Jiki vol. 61,7 (2022): 3559-3570. doi:10.1007/s00394-022-02903-1
Hubbard, Gary P et al. "Bita na tsari na bin ka'idodin abinci mai gina jiki na baka." Abinci na asibiti (Edinburgh, Scotland) vol. 31,3 (2012): 293-312. doi:10.1016/j.clnu.2011.11.020
Prentice, A M. "Manipulation of dietary fat and energy density and m effects on substrate flux and food ci." Jaridar American Journal of Clinical nutrition vol. 67,3 Suppl (1998): 535S-541S. doi:10.1093/ajcn/67.3.535S
Slesser, M. "Makamashi da abinci." Basic kimiyyar rayuwa vol. 7 (1976): 171-8. doi:10.1007/978-1-4684-2883-4_15
Specter, SE et al. "Rage yawan kuzarin ice cream baya sharadi rage karɓuwa ko haifar da diyya bayan bayyanar da maimaitawa." Jaridar Turai na Abincin Abinci na asibiti vol. 52,10 (1998): 703-10. doi:10.1038/sj.ejcn.1600627
Westerterp-Plantenga, MS. Physiology & hali vol. 81,5 (2004): 765-71. doi:10.1016/j.physbeh.2004.04.030
The tsarin kulawa na tsakiya yana watsa bayanai tsakanin kwakwalwa, tsokoki, da gabobin jiki ta hanyar tushen jijiya 31 daga kashin baya. Wadannan tushen jijiya suna da alaƙa da tsokoki da gabobin jiki, suna tabbatar da cewa kowane sashin jiki yana da alaƙa da na sama da na ƙasa. Sigina na neuron da ake watsawa ta waɗannan tushen jijiya suna samarwa mai tausayi da kuma parasympathetic sigina, kyale jiki da tsarinsa suyi aiki daidai. Duk da haka, raunin da ya faru da ƙwayoyin cuta da ke shafar tushen jijiya na iya haifar da siginar neuron su zama marasa ƙarfi, sun haɗa da tsokoki, kyallen takarda, da gabobin mahimmanci kuma suna haifar da yanayi na yau da kullum da alamun zafi. Abin farin ciki, ƙananan canje-canje a cikin abinci da kari na iya taimakawa wajen rage ciwon jijiya da inganta rayuwar mutum. Wannan labarin zai tattauna ciwon jijiya da alamunsa, yadda abubuwan gina jiki da kayan abinci zasu iya taimakawa wajen rage shi, da magungunan da ba na tiyata ba wanda zai iya taimakawa wajen dawo da jiki daga ciwon jijiya. Muna aiki tare da ƙwararrun ma'aikatan lafiya waɗanda ke amfani da mahimman bayanan marasa lafiyarmu don samar da jiyya maras tiyata don ciwon jijiya haɗe da abubuwan gina jiki da kari daga sake faruwa. Muna ƙarfafa marasa lafiya su yi tambayoyi masu mahimmanci kuma su nemi ilimi daga ma'aikatan kiwon lafiya masu alaƙa game da yanayin su. Dr. Jimenez, DC, yana ba da wannan bayanin azaman sabis na ilimi. Disclaimer
Ta Yaya Ciwon Jijiya Ke Faruwa A Jiki?
Shin kuna fuskantar fil da allura a hannunku ko ƙafafunku ko kuma kullun tsoka? Wataƙila kana jin zafi a cikin na sama ko na ƙasa. Idan kun sami waɗannan abubuwan jin daɗi a duk faɗin jikin ku, yana iya kasancewa saboda ciwon jijiya da ke shafar tsarin musculoskeletal ɗin ku. Binciken bincike ya nuna Sau da yawa ciwon jijiya yana haifar da rauni ko cuta da ke shafar tsarin somatosensory na kwakwalwa. Wannan na iya haifar da rashin daidaituwa a cikin siginar neuron kuma ya rushe bayanan tafiya zuwa kwakwalwa. Tsarin somatosensory yana da alhakin ikonmu don ji, taɓawa, da fuskantar matsin lamba da zafi. Lokacin da raunuka ko ƙwayoyin cuta suka shafe shi, bayanai na iya rushewa a cikin kashin baya da kwakwalwa. An bayyana ƙarin binciken bincike cewa ciwon jijiya na iya haifar da tushen jijiyoyi da aka matsa, wanda zai haifar da ci gaba ko ciwo na lokaci-lokaci wanda zai iya yada zuwa wurare daban-daban kuma ya haifar da canje-canjen tsarin da ya shafi na gefe da na tsakiya. Wannan na iya haifar da alamomi masu alaƙa waɗanda zasu iya rushe ayyukan jiki na yau da kullun.
Alamomin Ciwon Jijiya
Zai iya zama ciwon jijiya idan kuna jin zafi a saman ku ko na ƙasa. Binciken bincike ya bayyana cewa irin wannan ciwon zai iya haifar da alamun da ke jin zafi a cikin tsokoki ko gabobin ku, amma cututtuka na jijiyoyi na iya haifar da shi. Tsanani da takamaiman alamomi na iya bambanta daga mutum zuwa mutum. Wasu alamu na yau da kullun na ciwon jijiya sun haɗa da:
Ciwon da ake magana akai
Lambobi
Tingling
Rashin hankali
Asarar azanci da aikin motsa jiki
kumburi
Jin zafi ga taɓa haske
Ciwon jijiya lamari ne na kowa ga waɗanda ke da yanayi na yau da kullun, kuma Bincike ya nuna cewa hanyoyin nociceptive da ciwon neuropathic suna haɗuwa da juna. Misali, ciwon baya da radiculopathy galibi ana danganta su, suna haifar da zafi. Wannan yana nufin cewa masu karɓar ciwo suna cikin wani wuri daban daga inda ciwon ya samo asali. Duk da haka, akwai hanyoyin da za a magance alamun ciwon jijiya da magance abubuwan da ke haifar da wannan rashin jin daɗi.
Hanyar Magani Aiki- Bidiyo
A ce kana fama da ciwon jijiya kuma ka nemi rage alamun da kuma dawo da yanayin jikinka. Yayin yin ƙananan canje-canje na iya taimakawa, ƙila ba za su samar da sakamako mai sauri ba. Duk da haka, magungunan aiki da magungunan marasa aikin tiyata na iya taimakawa tare da ciwon jijiya da alamun da ke hade. Bidiyon da ke sama yana bayanin yadda maganin aikin ke da aminci da keɓancewa kuma ana iya haɗa shi tare da wasu hanyoyin kwantar da hankali don ƙarfafa tsokoki da haɗin gwiwa. Ta hanyar kula da bukatun jikin ku, za ku iya samun sauƙi daga ciwon jijiya da inganta lafiyar ku gaba ɗaya.
Abubuwan gina jiki Don Ciwon Jijiya
Dokta Eric Kaplan, DC, FIAMA, da Dr. Perry Bard, DC, sun rubuta "The Ultimate Spinal Decompression" kuma sun bayyana cewa jijiyoyi na jikinmu suna buƙatar abinci mai gina jiki akai-akai don kulawa da gyarawa. Yana da mahimmanci a haɗa nau'ikan abubuwan gina jiki da kari don rage ciwon jijiya da alamun sa. Anan akwai wasu mahimman abubuwan gina jiki na jiki waɗanda zasu iya taimakawa rage ciwon jijiya.
Nitric Oxide
Jiki yana samar da sinadari mai mahimmanci na nitric oxide, wanda zai iya taimakawa wajen rage ciwon jijiya. Rashin isassun sinadarin nitric oxide na iya haifar da lamuran lafiya kamar hawan jini, tabarbarewar erectile, da matsalolin numfashi da na zuciya. Nitric oxide yana aiki azaman vasodilator, yana shakatawa tasoshin jini a cikin tsokoki na ciki, inganta haɓakar jini, da rage matakan hawan jini. Nitric oxide yana da mahimmanci wajen tallafawa tsarin juyayi da na zuciya da jijiyoyin jini, tabbatar da cewa siginar neuron a cikin tushen jijiya ya kasance barga. Binciken bincike ya nuna cewa shan abubuwan nitric oxide na iya haɓaka aikin motsa jiki.
ATP
ATP wani muhimmin sinadari ne wanda jikin dan adam ke samarwa a zahiri. Babban aikinsa shine adanawa da samar da makamashi a cikin sel. ATP yana taka muhimmiyar rawa a cikin aikin da ya dace na gabobin jiki da tsokoki daban-daban a cikin jiki. Hanyar rayuwa ta jiki, numfashin salula, yana haifar da ATP, daya daga cikin mafi kyawun matakai. Muna amfani da ATP a rayuwarmu ta yau da kullun ta hanyar cin abinci da abin sha, kuma iskar da muke shaka tana taimakawa wajen karya ATP, ta haka ne ke samar da ruwa a jiki. Bugu da ƙari, lokacin da jiki ke motsawa, ATP yana aiki tare da nitric oxide don samar da makamashi a cikin jijiyoyi, tsokoki, da gabobin.
Kari Don Ciwon Jijiya
Jiki yana buƙatar kari baya ga abubuwan gina jiki don rage alamun gajiya, kumburi, da zafin da ke haifar da ciwon jijiya. Ciwon jijiyoyi na iya rinjayar jijiyoyi masu jin dadi da tausayi, yana haifar da rushewar siginar neuron, wanda ya haifar da kwakwalwa ta aika tsarin rigakafi don kai hari ga tsarin salula masu lafiya kamar dai su ne mahara na kasashen waje. Duk da haka, bincike ya nuna cewa hada da kari zai iya taimakawa wajen rage tasirin kumburi na ciwon jijiyoyi, inganta farfadowa na jijiyoyi, rage danniya na oxidative, da haɓaka motar motsa jiki da aikin dawowa daga jijiyoyi masu rauni.
Magani Don Ciwon Jijiya
Don rage tasirin ciwon jijiya yadda ya kamata, daidaikun mutane sukan tuntubi likitansu na farko don haɓaka tsarin kulawa na musamman. Abubuwan gina jiki da kari sune kawai rabin tsarin dawowa. Magungunan da ba a yi amfani da su ba irin su kulawar chiropractic, jiyya na jiki, da kuma raguwa na kashin baya na iya rage ƙananan yanayin da ke hade da ciwon jijiya. Nazarin ya nuna cewa tushen jijiyoyi da aka matsa da su ta hanyar abubuwan da ke haifar da cututtuka na iya haifar da rikice-rikice masu haɗari da suka shafi jiki. Rushewar kashin baya magani ne da ke sauke jijiyoyi masu matsa lamba ta hanyar lallausan faifan kashin baya. Rushewar kashin baya, tare da abinci mai kyau, motsa jiki, da sauran hanyoyin kwantar da hankali, na iya ilmantar da mutane game da hana ciwon jijiya daga dawowa.
Kammalawa
Ciwon jijiya na iya yin tasiri sosai ga rayuwar mutum, yana haifar da nakasu da rage ingancin rayuwa saboda yuwuwar haɗarinsa ga tsokoki, gabobin jiki, da kyallen takarda. Duk da haka, haɗa nau'o'in abinci mai gina jiki da kari a cikin jiki zai iya taimakawa wajen rage tasirin ciwon jijiya. Ta hanyar haɗa waɗannan hanyoyin tare da magungunan da ba na tiyata ba, daidaikun mutane za su iya fahimtar abin da ke faruwa ga jikinsu da kuma yin aiki don maido da su. Tsarin keɓaɓɓen tsari don lafiya da lafiya wanda ya haɗa da waɗannan fasahohin na iya rage ciwon jijiya da alamunta da haɓaka warkarwa ta halitta.
Kari Don Sauƙaƙe Ciwon Kai: Mutanen da ke fama da ciwon kai ko ciwon kai ya kamata suyi la'akari da haɗawa da kari don sauƙaƙe tsananin ciwon kai da mita. Tsarin abinci mai gina jiki da halayen abinci suna shafar duk tsarin da ke cikin jiki. Ko da yake a hankali don ɗaukar tasiri fiye da magunguna, idan an yi amfani da abinci daidai don warkar da jiki da kula da lafiya, wasu jiyya bazai zama dole ba ko buƙatar ƙasa. Yawancin masu ba da lafiya sun fahimci cewa abinci magani ne wanda zai iya taimakawa hanyoyin warkarwa kamar tausa da kulawar chiropractic, wanda ke sa jiyya ta fi tasiri idan aka yi amfani da ita tare da daidaitawar abinci.
Kari Don Sauƙaƙe Ciwon Kai
Rayuwa mara kyau da abinci ba shine kawai abin da ke taimakawa ga ciwon kai ba. Sauran sun hada da:
Manufar aikin likitanci shine a taimaki mutane su kai ga burin lafiyarsu da lafiyar su waɗanda suka haɗa da:
Rayuwa mai aiki akai-akai.
Mafi kyawun tsarin numfashi.
Hanyoyin barci masu inganci.
Ruwan ruwa sosai.
Abinci mai gina jiki.
Inganta lafiyar narkewar abinci.
Ingantacciyar lafiyar hankali.
Inganta lafiyar musculoskeletal.
Masu karɓar zafi - Ciwon kai
Ciwo da rashin jin daɗi bayyanar cututtuka suna faruwa lokacin da sassa daban-daban na kai suka zama kumburi ko haushi. Waɗannan sifofin sun haɗa da:
Jijiyoyin kai da wuya.
Muscles na wuyansa da kai.
Fatar kai.
Jijiyoyin da ke kai wa kwakwalwa.
Ƙwayoyin kunne, hanci, da makogwaro.
Sinuses da ke zama wani ɓangare na tsarin numfashi.
Hakanan za'a iya kiran ciwon, ma'ana cewa ciwo a wani yanki na iya yada zuwa yankunan da ke kusa. Misali shine ciwon kai wanda ya samo asali daga wuyan wuyansa da matsi.
Sanadin
Foods
Tabbatar ko abinci sensitivities haifar ko taimakawa ga ciwon kai ko migraines na iya zama kalubale. Masana abinci mai gina jiki da masu ilimin abinci suna ba da shawarar ajiye mujallar abinci don kiyaye abubuwan abinci, abubuwan ciye-ciye, abubuwan sha, shan barasa, yadda jiki ke amsawa, da yadda mutum yake ji.
Wannan tsari zai iya taimakawa wajen gane abinci ko tsarin cin abinci wanda zai iya taimakawa ga ciwon kai.
Wani ma'aikacin lafiya mai haɗaka zai iya tallafawa wannan tsari kuma ya taimaka gano hankali.
Ta hanyar kawar da nisantar abinci da aka sarrafa, ana iya rage ciwon kai. Wannan ya haɗa da ƙayyadaddun bayyanar da launuka na wucin gadi, kayan zaki, dandano, da sauran abubuwan da ba su da kyau.
Tarihin
Histamines Hakanan zai iya zama abubuwan da ke haifar da ciwon kai.
Histamine ne a vasoactive amin wanda ke haifar da samar da gamsai, dilation na jini, da kuma bronchoconstriction.
Histamine yana cikin mafi yawan kyallen jikin jiki, kamar hanci, sinuses, fata, ƙwayoyin jini, da huhu. Amma pollen, dander, ƙura, da dai sauransu, na iya sakin histamine.
dehydration
Rashin ruwa zai iya shafar dukkan jiki da ayyukan tunani.
Ruwan ruwa akai-akai zai iya hana ciwon kai da rage zafi.
Hanya mai sauƙi don gwada dalilin ciwon kai shine la'akari da shan ruwa mai yawa / hydrating kafin kowane zaɓi na taimako.
Shan ruwa mai tsafta ba tare da wani abu ba shine hanya mafi sauri da sauƙi don samar da ruwa a jikinka.
Ku ci abinci tare da ruwa mai yawa don ingantaccen hydration, gami da 'ya'yan itatuwa citrus, cucumbers, kankana, zucchini, seleri, alayyahu, da Kale.
Kayayyakin tsaftacewa, kayan shafa, shamfu, da sauran kayayyakin an gano suna ɗauke da sinadarai da ke dagula ciwon kai har ma suna haifar da ciwon kai.
Yi la'akari da yin amfani da samfuran halitta da ilmantarwa akan sinadarai masu guba don sanin abin da ake nema a cikin samfuran yau da kullun.
Zaɓuɓɓukan Halitta
Yi la'akari da ƴan halitta kari don saukaka ciwon kai.
Duk da haka, mata masu juna biyu ko mutanen da ke da yanayin koda, ƙananan jini, shan magungunan thyroid, masu rage jini, lithium, ko diuretics kada su yi amfani da irin seleri.
Peppermint da Lavender Essential Oils
Dukansu suna da tasirin yanayi na yanayi da sanyaya wanda ke taimakawa rage ciwon kai.
Man gyada Hakanan an gano shi azaman maganin kashe kwayoyin cuta, antiviral, antifungal, antiparasitic, da rage jin zafi.
Mai Lavender zai iya kawar da tashin hankali mai juyayi, inganta yanayin jini, da kuma rage zafi.
Dukansu kayan aikin jin zafi ne masu tasiri ga ciwon kai da masu fama da ciwon kai.
butterbur
wannan daji yana girma a Turai, wasu sassan Asiya, da Arewacin Amurka.
A binciken gano cewa mutanen da suka cinye 75 MG na tsantsa sau biyu a rana sun rage yawan hare-haren migraine.
Zazzabi
A ganye shuka wanda aka gano busasshen ganyen sa yana kawar da alamomin dake tattare da ciwon kai, ciwon kai, ciwon haila, ciwon asma, dizziness, da amosanin gabbai.
Za a iya samun Feverfew a cikin kari.
Yana iya canza tasirin wasu magunguna da marasa magani.
Akwai shaidu da yawa don tallafawa fa'idodin abinci mai gina jiki. Haɗe tare da ingantaccen abinci da salon rayuwa, waɗannan abubuwan kari zasu iya taimakawa rage ciwon kai. Kamar kowane kari, magana da likita kafin fara tsarin kari.
Maganin Chiropractic Ga Migraines
References
Ariyanfar, Shadi, et al. "Bita akan Ciwon kai mai Alaka da Kariyar Abinci." Rahoton Ciwo da ciwon kai na yanzu vol. 26,3 (2022): 193-218. doi:10.1007/s11916-022-01019-9
Bryans, Roland, et al. "Shaidar tushen shaida don maganin chiropractic na manya da ciwon kai." Jaridar Manipulative and physiological therapeutics vol. 34,5 (2011): 274-89. doi:10.1016/j.jmpt.2011.04.008
Diener, HC et al. "Tsarin sarrafa wuribo na farko na tushen tushen butterbur na musamman don rigakafin ƙaura: sake nazarin ka'idojin inganci." Ƙwararrun Ƙwararrun Ƙwararru na Turai vol. 51,2 (2004): 89-97. doi:10.1159/000076535
Kajjari, Shweta, et al. "Illar Lavender Essential Oil da Tasirinsa na Clinical a Dentistry: Bita." Jarida ta Duniya na Clinical Pediatric Dentistry vol. 15,3 (2022): 385-388. doi: 10.5005/jp-jarida-10005-2378
Maier, Jeanette A et al. "Ciwon kai da Magnesium: Makanikai, Samuwar Halittu, Ingantaccen Magani da Yiwuwar Amfanin Magnesium Pidolate." Abubuwan gina jiki vol. 12,9 2660. 31 ga Agusta 2020, doi:10.3390/nu12092660
Mansouri, Samaneh, et al. "Kimanin tasirin Coriandrum sativum syrup akan kasancewa mara amfani da ƙaura ta amfani da samfuran cakuda." Jaridar Likita ta Jamhuriyar Musulunci ta Iran vol. 34 44. 6 Mayu. 2020, doi:10.34171/mjiri.34.44
Pareek, Anil, et al. "Feverfew (Tanacetum parthenium L.): nazari na yau da kullun." Pharmacognosy Reviews vol. 5,9 (2011): 103-10. doi:10.4103/0973-7847.79105
Skypala, Isabel J et al. "Kwantar da hankali ga abubuwan abinci, amines mai aiki da salicylates: bita na shaidar." Allergy na asibiti da fassarar vol. 5 34. 13 Oktoba 2015, doi:10.1186/s13601-015-0078-3
Jiki yana yin enzymes masu narkewa don taimakawa rushe carbohydrates, fats, da furotin abinci. Narkar da lafiya da kuma sha na gina jiki sun dogara da waɗannan enzymes, furotin da ke hanzarta halayen sinadarai a cikin baki, pancreas, da hanji. Wasu yanayi na lafiya kamar rashin isasshen pancreatic da kuma rashin maganin lactose na iya haifar da ƙananan matakan enzyme da rashin ƙarfi kuma yana iya buƙatar maye gurbin enzymes masu narkewa don taimakawa wajen hana malabsorption. A nan ne ƙarin kayan aikin enzyme masu narkewa ke shigowa.
Enzymes masu narkewa
Enzymes masu narkewa sune muhimmin sashi na narkewa; idan ba tare da su ba, jiki ba zai iya rushe abinci ba, kuma abubuwan gina jiki ba za a iya cika su ba. Rashin enzymes masu narkewa na iya haifar da alamun gastrointestinal / GI kuma ya haifar da rashin abinci mai gina jiki, ko da tare da abinci mai gina jiki. Sakamakon rashin lafiyan alamun narkewar abinci wanda zai iya haɗawa da:
Rashin sha na gina jiki mara kyau
Ruwan jini
Cutar ciwo
Tashin zuciya
Vomiting
An yi amfani da kariyar enzyme mai narkewa don magance nau'ikan nau'ikan na kowa ciwon ciki, ƙwannafi, da sauran cututtuka.
Nau'in Enzyme
The main narkewa kamar enzymes da aka yi a cikin pancreas sun hada da:
Amylase
Ana kuma yin shi a cikin baki.
Yana rushe carbohydrates, ko sitaci, cikin kwayoyin sukari.
Low amylase zai iya haifar da zawo.
lipase
Wannan yana aiki tare da bile hanta don karya mai.
Rashin wadatar lipase yana haifar da raguwar matakan bitamin A, D, E, da K.
Protease
Wannan enzyme yana rushe sunadarai zuwa amino acid.
Hakanan yana taimakawa hana ƙwayoyin cuta, yisti, da protozoa daga cikin hanji.
Karancin protease na iya haifar da allergies ko guba a cikin hanji.
Enzymes da aka yi a cikin karamin hanji sun hada da:
Lactase
Yana rushe lactose, sukari da ake samu a cikin kayan kiwo.
Kashe
Yana rushe sucrose, sukari da ake samu a cikin 'ya'yan itatuwa da kayan marmari.
Rashin wadatarwa
Lokacin da jiki baya samar da isassun enzymes masu narkewa ko kuma baya sakin su daidai. Wasu nau'ikan sun haɗa da:
Rashin haquri na Lactose
Jiki ba ya samar da isasshen lactase, yana mai da wahala narkewar sukarin da ke cikin madara da kayan kiwo.
Exocrine Pancreatic Rashin isa
PPE shine lokacin da pancreas ba ya samar da isasshen enzymes da ake bukata don narkar da carbohydrates, sunadarai, da mai.
Rashin Sucrase-Isomaltase na Haihuwa
The jiki ba shi da isasshen sucrase don narkar da wasu sukari.
Alamun
Na kowa dAlamun rashin isasshen enzyme na igestive:
Ana ba da shawarar yin magana da likita idan bayyanar cututtuka ta ci gaba, saboda waɗannan na iya zama alamun hanji ko nuna wani yanayi mai tsanani.
kari
Enzymes na magani
Dangane da tsananin, mutanen da aka gano da rashin wadatar enzyme na iya buƙatar ɗaukar enzymes na narkewar magani. Wadannan kari suna taimakawa wajen rushewar abinci da kuma sha na gina jiki. Mafi na kowa maganin maye gurbin enzyme shine Maganin maye gurbin enzyme pancreatic ko PERT. PERT magani ne da aka tsara wanda ya haɗa da amylase, lipase, da protease. Mutanen da ke da cystic fibrosis sau da yawa suna da ƙarancin enzyme na pancreatic, saboda jiki ba zai iya sakin enzymes da kyau ba. Kuma mutanen da ke fama da pancreatitis suna buƙatar PERT saboda ƙwayar ƙwayar cuta ta haɓaka ƙwayar cuta da tabo a kan lokaci.
Over-The-Counter Enzymes
Kariyar enzyme na narkewar kan-da-counter na iya ƙunsar amylase, lipase, da protease kuma zai iya taimakawa tare da reflux acid, gas, kumburi, da gudawa. Wasu sun ƙunshi lactase da alpha-galactosidase. Alpha-galactosidase zai iya taimakawa wajen rushe fiber maras sha galactooligosaccharides/GOS, galibi ana samun su a cikin wake, tushen kayan lambu, da wasu kayan kiwo.
Wasu abinci sun ƙunshi enzymes masu narkewa, gami da:
Ƙara abinci tare da wasu daga cikin waɗannan abincin na iya taimakawa da narkewa.
Aikin Gina Jiki
References
Beliveau, Peter JH, et al. "Bincike na Matsalolin Rashin Nauyin Nauyi na Chiropractor: Nazarin Sakandare na O-COAST." Jaridar manipulative and physiological therapeutics vol. 42,5 (2019): 353-365. doi:10.1016/j.jmpt.2018.11.015
Corring, T. "The adaptation of digestive enzymes to diet: its physiological muhimmancin." Haihuwa, abinci mai gina jiki, haɓakawa vol. 20,4B (1980): 1217-35. doi:10.1051/rnd:19800713
Goodman, Barbara E. "Bayyana cikin narkewar abinci da kuma ɗaukar manyan abubuwan gina jiki a cikin mutane." Ci gaba a cikin ilimin Physiology vol. 34,2 (2010): 44-53. doi:10.1152/advan.00094.2009
Vogt, Günter. "Hanyoyin enzymes masu narkewa, sarrafa abinci, da kuma sha na gina jiki a cikin crustaceans decapod: kwatancen samfurin mammalian na narkewa." Zoology (Jena, Jamus) vol. 147 (2021): 125945. doi:10.1016/j.zool.2021.125945
Whitcomb, David C, da Mark E Lowe. "Human pancreatic digestive enzymes." Cututtukan narkewar abinci da kimiyya vol. 52,1 (2007): 1-17. doi:10.1007/s10620-006-9589-z
A zamanin yau, mutane da yawa suna haɗa nau'ikan 'ya'yan itatuwa, kayan marmari, nama maras kyau, da mai da lafiyayyen mai a cikin abincinsu don samun duk abubuwan da suka dace. bitamin da ma'adanai wanda jikinsu yake bukata. Jiki yana buƙatar waɗannan abubuwan gina jiki waɗanda aka canza su zuwa makamashi don tsokoki, haɗin gwiwa, da gabobin mahimmanci. Lokacin al'amuran al'ada kamar cin abinci mara kyau, rashin samun isa motsa jiki, kuma yanayin da ke ciki yana shafar jiki, yana iya haifar da shi Abubuwan da ke faruwa na somato-visceral wanda ke da alaƙa da cututtukan da ke tura mutane da yawa don jin rashin lafiya da baƙin ciki. Abin farin ciki, wasu kari da bitamin kamar magnesium suna taimakawa tare da lafiyar gaba ɗaya kuma suna iya rage tasirin waɗannan abubuwan muhalli waɗanda ke haifar da ciwo-kamar bayyanar cututtuka a cikin jiki. A cikin wannan silsilar kashi 3, za mu kalli tasirin magnesium na taimakawa jiki da kuma irin abinci da ke ɗauke da magnesium. part 1 ya dubi yadda magnesium ke daidaitawa da lafiyar zuciya. part 2 ya dubi yadda magnesium ke taimakawa da hawan jini. Muna mayar da majinyatan mu zuwa ƙwararrun ma'aikatan kiwon lafiya waɗanda ke ba da jiyya da yawa da ake samu ga mutanen da ke fama da yanayin rashin ƙarfi da ke da alaƙa da ƙarancin matakan magnesium da ke shafar jiki da alaƙa da yawancin yanayin da ke shafar lafiyar mutum da lafiyar mutum. Muna ƙarfafa kowane majiyyaci lokacin da ya dace ta hanyar mayar da su zuwa ga likitocin da ke da alaƙa dangane da ganewar asali. Mun yarda cewa ilimi hanya ce mai ban sha'awa yayin yin tambayoyi masu wahala ga masu samar da mu bisa buƙatun majiyyaci da yarda. Dr. Jimenez, DC, kawai yana amfani da wannan bayanin azaman sabis na ilimi. Disclaimer
Bayanin Magnesium
Shin kun kasance kuna fuskantar kuncin tsoka a wurare daban-daban a jikin ku? Me game da ciwon tsoka ko gajiya? Ko kun kasance kuna fuskantar matsaloli da zuciyar ku? A ce kana fama da waɗannan batutuwan da suka mamaye juna waɗanda ke shafar ba jikinka kaɗai ba amma lafiyarka gaba ɗaya. A wannan yanayin, zai iya daidaitawa da ƙananan matakan magnesium na jikin ku. Bincike ya nuna cewa wannan mahimmancin kari shine kashi na huɗu mafi yawan cation na jiki lokacin da yazo da magnesium tun yana da haɗin gwiwa don halayen enzymic masu yawa. Magnesium yana taimakawa wajen samar da makamashi na salula, don haka tsokoki da mahimman gabobin zasu iya aiki yadda ya kamata kuma suna taimakawa sake cika shan ruwa na ciki da na waje. Magnesium yana taimakawa wajen daidaita tsarin jiki, amma kuma yana iya taimakawa wajen rage tasirin yanayi na yau da kullum da ke shafar jiki.
Yadda Magnesium ke Taimakawa Jiki
Ƙarin karatu ya bayyana cewa magnesium yana da mahimmanci wajen rage tasirin yanayi na yau da kullun akan jiki. Magnesium na iya taimakawa mutane da yawa masu fama da matsalolin zuciya da jijiyoyin jini ko cututtukan da ke da alaƙa da zuciya ko tsokar da ke kewaye da manyan sassan jiki da na ƙasa. Ta yaya magnesium zai iya taimakawa tare da rikice-rikice na kiwon lafiya wanda zai iya shafar jiki? Nazarin ya nuna cewa shan magnesium na iya taimakawa hanawa da magance yanayin kiwon lafiya da yawa:
Ciwon maganin ƙwayar cuta
ciwon
ciwon kai
Ciwon zuciya arrhythmias
Yawancin waɗannan yanayi suna da alaƙa da abubuwan yau da kullun waɗanda zasu iya shafar jiki kuma suna haifar da rikice-rikice na yau da kullun waɗanda zasu iya haifar da ciwo ga tsokoki, haɗin gwiwa, da mahimman gabobin. Don haka, shan magnesium na iya rage yanayin da aka rigaya ya kasance daga ɗaga jiki da haifar da ƙarin lahani.
Magnesium a cikin Abinci
Masanin ilimin kimiyyar halittu Alex Jimenez ya ambaci cewa karin sinadarin magnesium yakan haifar da gudawa kuma ya bayyana abin da abinci ke da yawa a cikin magnesium. Abin mamaki, avocado da kwayoyi suna da chaulk cike da magnesium. Matsakaicin avocado ɗaya yana da kusan milligrams 60 na magnesium, yayin da kwayoyi, musamman cashews, suna da kusan milligrams 83 na magnesium. Kofin almond guda ɗaya yana da kimanin milligrams 383 na magnesium. Har ila yau, yana da miligiram 1000 na potassium, wanda muka rufe a cikin bidiyon da ya gabata, da kuma kusan gram 30 na furotin. Don haka wannan abun ciye-ciye ne mai kyau don raba kofin zuwa kusan rabin kofin yin hidima a tsawon yini kuma a ci abinci yayin da kuke tafiya. Na biyu shine wake ko legumes; misali, kofi daya na bakin wake dafa shi yana da kusan milligrams 120 na magnesium. Sannan kuma shinkafar daji ita ma tana da kyau tushen magnesium. To menene alamun ƙarancin magnesium? Alamomin karancin magnesium su ne spass na tsoka, gajiya, bugun zuciya da ba daidai ba, fil da allura a hannu ko kafafu, hawan jini, da damuwa. Wannan bidiyon ya ba ku bayanai game da magnesium, inda za ku same shi, da mafi kyawun ƙarin nau'ikan da za ku iya ɗauka. Na sake gode muku, kuma ku saurare a gaba.
Abincin da Ya ƙunshi Magnesium
Idan ya zo ga shan magnesium, akwai hanyoyi da yawa don shigar da magnesium a cikin tsarin jiki. Wasu mutane suna ɗaukar shi a cikin ƙarin nau'i, yayin da wasu ke cin lafiyayye, abinci mai gina jiki tare da chaulk cike da magnesium don samun adadin da aka ba da shawarar. Wasu daga cikin abincin da ke da wadata a magnesium sun haɗa da:
Dark Chocolate = 65 MG na magnesium
Avocado = 58 MG na magnesium
Legumes = 120 MG na magnesium
Tofu = 35 MG na magnesium
Abin da ke da kyau game da samun waɗannan abinci mai arzikin magnesium shine cewa za su iya kasancewa a cikin kowane jita-jita da muke cinye don karin kumallo, abincin rana, da abincin dare. Haɗa magnesium a cikin ingantaccen abinci na iya taimakawa haɓaka matakan kuzarin jiki da kuma taimakawa manyan gabobin jiki, haɗin gwiwa, da tsokoki daga cututtuka daban-daban.
Kammalawa
Magnesium shine ƙarin mahimmancin da jiki ke buƙatar haɓaka matakan makamashi kuma yana taimakawa rage tasirin ciwo-kamar bayyanar cututtuka wanda zai iya haifar da rashin aiki a cikin jiki. Ko yana cikin ƙarin nau'i ko cin shi a cikin jita-jita masu lafiya, magnesium wani muhimmin kari ne wanda jiki ke buƙatar yin aiki yadda ya kamata.
References
Fiorentini, Diana, et al. "Magnesium: Biochemistry, Nutrition, Ganewa, da Tasirin Cututtukan da ke da alaƙa da Rashinsa." Kayan shafawa, Laburaren Magunguna na Ƙasar Amirka, 30 Maris. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/.
Schwalfenberg, Gerry K, da Stephen J Genuis. "Muhimmancin Magnesium a Kiwon Lafiyar Kiwon Lafiya." kimiyya, Laburaren Magunguna na Ƙasar Amirka, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/.
Vormann, Jürgen. "Magnesium: Abincin Abinci da Homoeostasis." AIMS Kiwon Lafiyar Jama'a, Laburaren Magunguna na Ƙasar Amirka, 23 Mayu 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5690358/.
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