Yadda Ake Gane Rashin Abinci Mai Gina Jiki
Rashin abinci mai gina jiki yanayi ne da jiki ba ya samun isassun sinadarai masu gina jiki don yin aiki yadda ya kamata. Sakamakon na iya zama mai sauƙi - kamar gajiya - har zuwa mai tsanani, kamar matsalolin tsarin garkuwar jiki, matsalolin hormonal, raguwar yawan tsoka, ko jinkirin girma a cikin yara. Saboda alamun galibi suna kwaikwayon damuwa, rashin barci, ko wasu cututtuka, mutane da yawa ba su san cewa suna da ƙarancin abinci mai gina jiki ba. Wannan labarin ya tattauna yadda ake gano ƙarancin abinci mai gina jiki cikin tsari, tun daga gane alamun zuwa kimanta abinci da kuma lokacin da gwajin dakin gwaje-gwaje ya zama dole.
1. Ka fahimci da farko: ƙarancin abinci mai gina jiki ba koyaushe yake bayyana ba.
Jiki yana da ajiyar wasu bitamin da ma'adanai, don haka alamun rashin abinci sau da yawa suna bayyana a hankali. Misali, ajiyar bitamin B12 na iya ɗaukar lokaci mai tsawo, yayin da bitamin C ke raguwa da sauri idan shansa bai isa ba. Bugu da ƙari, mutane biyu masu irin wannan abinci na iya fuskantar alamu daban-daban saboda abubuwan sha (matsalolin narkewar abinci), magunguna, ko ƙarin buƙatu (kamar lokacin daukar ciki, shayarwa, ko motsa jiki mai ƙarfi akai-akai). Wannan shine dalilin da ya sa gano ƙarancin abinci mai gina jiki bai isa ba bisa ga alama guda ɗaya.
2. Gano alamun da aka saba gani akai-akai
Akwai alamomi na yau da kullun da ke da alaƙa da ƙarancin abinci mai gina jiki, kodayake ba su da takamaiman takamaiman sinadari. Wasu daga cikinsu sun haɗa da:
- Gajiya cikin sauƙi, kasala, wahalar mai da hankali
Yana iya zama da alaƙa da rashin ƙarfi ƙarfe, bitamin B12, folate, ko rashin isasshen adadin furotin da ke cikin kalori.
– Rage juriyar jiki (yana yin rashin lafiya cikin sauƙi)
Sau da yawa ana danganta shi da ƙarancin bitamin C, bitamin D, zinc, da furotin.
- Fatar jiki mara laushi, raunuka masu saurin warkewa, da kuma ciwon baki mai yawan dawowa
Yana iya dangantawa da bitamin C, zinc, hadaddun bitamin B, da furotin.
- Asarar gashi, farce masu rauni
Sau da yawa ana danganta shi da ƙarancin ƙarfe, zinc, biotin, furotin, da matsalolin thyroid waɗanda wani lokacin ake danganta su da ƙarancin iodine ko selenium.
Idan waɗannan alamun suka ci gaba na tsawon makonni da yawa kuma ba su inganta ba duk da isasshen barci da kuma kula da damuwa, yana da kyau a fara duba yiwuwar rashin isasshen abinci mai gina jiki.
3. Kula da takamaiman alamun da ke nuna wasu sinadarai masu gina jiki.
Ga wasu ƙarin shawarwari na musamman. Waɗannan ba cututtuka ba ne, amma za su iya taimaka maka wajen haifar da tuhuma ta farko kafin ka tuntuɓi ƙwararren ma'aikacin lafiya.
a) Baƙin ƙarfe
– Haushi, gajiya da sauri, bugun zuciya, jiri
- Rashin numfashi yayin aikin haske
– Farce yana karyewa cikin sauƙi, wani lokacin yana zama mai lanƙwasa
Rashin ƙarfe abu ne da ya zama ruwan dare a 'Yan mata matasa, mata masu yawan al'ada, mata masu juna biyu, da kuma mutanen da ba sa cin abincin dabbobi.
b) Bitamin B12 da Folate
– Jin ƙara, jin kamar allura ta huda maka
- Wahalar mai da hankali, canjin yanayi
– Harshe yana jin zafi ko santsi da ja
Sau da yawa ƙarancin sinadarin B12 yana faruwa a cikin masu cin ganyayyaki/masu cin ganyayyaki ba tare da ƙarin abinci ba, tsofaffi, ko mutanen da ke da matsalar sha.
c) Bitamin D
- Gajiya cikin sauƙi, ciwon tsoka, ciwon ƙashi, ciwon ƙashi
- Rashin lafiya akai-akai ko raguwar garkuwar jiki
Hadarin yana ƙaruwa a cikin mutanen da ba sa yawan fuskantar rana, suna sanya man shafawa mai kariya daga rana sosai, ko kuma suna ɓatar da ƙarin lokaci a cikin gida.
d) Bitamin C
- Dabbobi suna zubar da jini cikin sauƙi, raunuka a baki, raunuka suna ɗaukar lokaci mai tsawo kafin su warke
- Kumburin fata cikin sauƙi
Rashin samun isasshen abinci zai iya faruwa idan ba kasafai ake cin 'ya'yan itatuwa da kayan lambu ba.
e) Sintiki
- Raunuka suna da wahalar warkewa
- Rage sha'awa, canje-canje a fahimtar ɗanɗano
- Asarar gashi
Ana samun zinc a cikin abinci na dabbobi, goro da iri, amma ana iya hana shan sa ta hanyar dabi'ar cin abinci mai yawan sinadarin phytate (misali daga hatsi ba tare da an sarrafa su yadda ya kamata ba).
f) Magnesium
- Ciwon tsoka, ƙurajen ido
- Rashin barci
Tushen magnesium sun haɗa da goro, iri, kayan lambu kore, da wasu nau'ikan koko.
g) Omega-3
– Busasshen fata, mai sauƙin fushi
- Rage yawan maida hankali, canjin yanayi
Omega-3 yana da yawa a cikin kifin mai kitse (sardines, salmon), da kuma wasu tushen shuke-shuke kamar chia/flaxseed (kodayake siffar ta bambanta kuma canjin yana da iyaka).
4. Kimanta abincin da kake ci: yi "dubawa" mai sauƙi na kwanaki 7.
Hanya mafi dacewa don gano haɗarin rashin abinci mai gina jiki shine a duba ainihin abincin da kake ci, ba tsarin da ka tsara ba. Gwada yin binciken kwanaki 7:
1. Rubuta duk abinci da abin sha (gami da abun ciye-ciye da abubuwan sha masu zaki).
2. Yi alama ko kowace rana da kake samu:
- Protein (ƙwai, kifi, kaza, nama, tofu da tempeh, goro)
– Kayan lambu (mafi ƙarancin hidima 2)
– 'Ya'yan itace (1-2 rabo)
– Tushen sinadarin calcium (madara/madara da aka sarrafa, kifi mai laushi, tempeh, wasu kayan lambu)
– Kitse mai lafiya (kifi, goro, avocado, man zaitun/canola a matsakaici)
3. Kula da halaye wanda ya karu haɗarin rashi:
- Sau da yawa ba sa cin abincin safe ko kuma ba sa cin abinci sosai
- Abinci mai tsauri (misali ƙarancin carbohydrates ba tare da tsari ba)
- Ba kasafai ake cin abinci sabo ba
– Dogara da yawa akan abinci mai matuƙar sarrafawa
Daga wannan binciken, za ku ga manyan "ramuka" - kamar rashin isassun kayan lambu ko 'ya'yan itace, ko ƙarancin furotin - waɗanda galibi sune tushen matsalar.
5. Yi la'akari da abubuwan da ke haifar da sha da kuma yanayin lafiya.
Rashin isasshen abinci mai gina jiki ba koyaushe yake faruwa ba saboda ƙarancin cin abinci. A wasu lokutan, akwai isasshen abinci, amma jiki ba ya shan sa yadda ya kamata. Wasu abubuwan da za a yi la'akari da su:
- Matsalolin narkewar abinci: gudawa mai ɗorewa, cutar celiac, colitis, gastritis mai tsanani.
– Tarihin tiyata: musamman tiyatar bariatric ko cire wani ɓangare na ciki/hanji.
– Wasu magunguna: misali, amfani da magungunan hana acid na ciki na dogon lokaci na iya shafar B12 da wasu ma'adanai; wasu magunguna suna shafar shan magnesium ko folate.
- Bukatu masu yawa: ciki, shayarwa, ƙaruwar girman matasa, 'yan wasa, ko murmurewa bayan rashin lafiya.
Idan kana da waɗannan abubuwan, yawanci ana ba da shawarar ƙarin gwaji maimakon kawai "gwada ƙarin magani."
6. Yaushe ake buƙatar gwajin dakin gwaje-gwaje?
Alamomin cutar kawai ba sa isa su tabbatar da ganewar asali. Gwaje-gwajen dakin gwaje-gwaje na iya taimakawa wajen bambance ƙarancin da wasu yanayi (misali, matsalolin thyroid, cututtuka na yau da kullun, ko rashin jini saboda dalilai marasa abinci). Tuntuɓi likitanka ko masanin abinci mai gina jiki don yin la'akari da gwaje-gwajen da ke ƙasa dangane da alamun cutar:
- Cikakken ƙidayar jini (CBC) don tantance cutar anemia
- Ferritin, ƙarfe na jini, TIBC don matsayin ƙarfe
- Vitamin B12 da folate
- bitamin D (25 (OH)
- Zinc/magnesium (a wasu lokuta)
– Albumin/prealbumin a matsayin hoton matsayin furotin (fassarar har yanzu tana buƙatar taka tsantsan)
Kada ka yi fassarar kanka ba tare da mahallin asibiti ba; misali, ferritin na iya ƙaruwa yayin kumburi, wanda hakan zai sa ya zama "al'ada" idan akwai matsala a zahiri.
7. Bambance rashin daidaito da rashin daidaiton salon rayuwa.
Rashin barci, damuwa ta tsawon lokaci, bushewar jiki, da rashin motsa jiki na iya haifar da alamu makamancin rashin abinci mai gina jiki. Saboda haka, lokacin da kake tantance yanayinka, duba:
– Barci awanni 7-9 ko a'a
- Isasshen shan ruwa (launi mai launin rawaya mai haske)
- Ayyukan jiki da kuma fallasa rana
- Yawan shan barasa, sigari da kuma kafeyin
Hanya mafi kyau ita ce inganta halaye na asali yayin kimanta yawan cin abinci mai gina jiki.
8. Matakai masu aminci idan kuna zargin ƙarancin abinci mai gina jiki
Maimakon siyan ƙarin abinci nan da nan, ɗauki matakai mafi aminci da inganci:
1. Ka inganta abincinka da farko: ƙara kayan lambu da 'ya'yan itatuwa, furotin mai inganci, da kuma nau'ikan abinci iri-iri.
2. Mayar da hankali kan manyan matsaloli guda ɗaya ko biyu: misali rashin isasshen furotin da kuma rashin isasshen kayan lambu.
3. Yi amfani da kari yadda ya kamata: idan akwai buƙata, zaɓi waɗanda suka dace da alamun kuma kada ku wuce adadin da aka ɗauka.
4. A lura da canje-canje a cikin makonni 2-6: yin rikodin kuzari, ingancin barci, matsalolin fata, narkewar abinci, da kuma aikin jiki.
5. A tuntuɓi idan korafin ya yi tsanani ko kuma ya daɗe, musamman idan akwai raguwar nauyi ba tare da wani dalili ba, yawan haila, ƙarancin numfashi, suma, ko kuma ƙarar da ke ƙara muni.
Kammalawa
Gano ƙarancin abinci mai gina jiki yana buƙatar haɗuwa da gane alamun cutar, tantance halayen abinci, da kuma la'akari da abubuwan da ke haifar da shan ruwa da kuma matsalolin lafiya. Alamomin kamar gajiya, asarar gashi, ciwon baki mai yawan dawowa, ko ciwon tsoka na iya zama alamu, amma ba su isa ba don gano cutar ba tare da cikakken bincike ba. Binciken abinci na kwanaki 7 da shawarwari tare da ƙwararren ma'aikacin lafiya don gwajin dakin gwaje-gwaje su ne matakai mafi ma'ana idan alamun suka ci gaba. Idan aka bi hanyar da ta dace, za a iya magance ƙarancin abinci mai gina jiki da wuri-wuri, ta hanyar dawo da ingantaccen rayuwa, kuzari, da juriya.
