Abincin da ke Taimakawa Tsarin Murmurewa Bayan Rashin Lafiya
Lokacin murmurewa bayan rashin lafiya muhimmin lokaci ne wanda galibi ke tantance yadda jiki ke murmurewa da sauri. Bayan shawo kan kamuwa da cuta, zazzabi, tiyata, ko wasu yanayi na lafiya, jiki yana buƙatar "mai" da ya dace don gyara kyallen jiki, dawo da kuzari, daidaita ruwa, da ƙarfafa garkuwar jiki. Ɗaya daga cikin manyan abubuwan da ke tasiri ga wannan tsari shine abinci mai gina jiki. Abinci mai kyau zai iya taimakawa wajen hanzarta murmurewa, yayin da rashin cin abinci mai kyau zai iya sa jiki ya raunana, ya tsawaita alamun cutar, har ma ya haifar da sake dawowa.
Ga wasu zaɓuɓɓukan abinci da zasu iya tallafawa tsarin murmurewa bayan rashin lafiya, tare da dalilan da yasa waɗannan abincin suke da amfani.
1. Tushen furotin don gyara kyallen jiki
Protein muhimmin abu ne wajen samar da ƙwayoyin halitta, tsokoki, da kyallen jiki. Bayan rashin lafiya, jiki yakan fuskanci raguwar yawan tsoka, kumburi, ko lalacewar kyallen da ke buƙatar gyara. Saboda haka, ana ba da shawarar a sha isasshen furotin.
Zabi abinci mai yawan furotin mai sauƙin narkewa ciki har da:
– Kwai (dafaffe ko a gauraya da ɗan mai)
- Kifi (musamman kifin da ba shi da kitse kamar su mackerel, tuna, ko snapper)
– Kaza mara fata
- Tofu da tempeh
– Madara, yogurt, da cuku (idan yana da sauƙin narkewar abinci)
– Wake da lentil a hankali
Ga mutanen da ke da ƙarancin sha'awar abinci, ana iya ƙara furotin ta hanyar miyar kaza, porridge da ƙwai, ko kuma yogurt smoothie da 'ya'yan itace.
2. Hadadden carbohydrates don dawo da kuzari
Idan kana rashin lafiya, jikinka yana kashe kuzari mai yawa wajen yaƙar kamuwa da cuta da kuma gyara ƙwayoyin halitta. Sakamakon haka, za ka iya jin gajiya, rauni, da rashin kuzari ko da bayan alamun farko sun inganta. Carbohydrates masu rikitarwa suna taimakawa wajen dawo da kuzari akai-akai fiye da sukari mai sauƙi.
Misalan carbohydrates masu rikitarwa da aka ba da shawarar:
– Shinkafa (za a iya yin tauna a cikin fom ɗin porridge idan har yanzu yana da wahalar taunawa)
– Dankali da aka dafa ko aka dafa a tururi
– Oatmeal
- Burodi na Alkama
- Dankali mai zaki
- Masara
Waɗannan carbohydrates kuma suna da sauƙin narkewar abinci fiye da waɗanda suka yi yaji ko mai sosai, musamman a farkon matakan murmurewa.
3. 'Ya'yan itatuwa da kayan lambu suna da wadataccen bitamin da antioxidants
Bitamin da ma'adanai suna da mahimmanci don gyara ƙwayoyin halitta da kuma tallafawa tsarin garkuwar jiki . 'Ya'yan itatuwa da kayan lambu kuma suna da wadataccen sinadarin antioxidants, wanda ke taimakawa rage damuwa ta oxidative bayan an yi aiki da yawa a jiki yayin rashin lafiya.
Kyakkyawan zaɓin 'ya'yan itatuwa da kayan lambu sun haɗa da:
- Lemu, guava, kiwi (mai wadataccen bitamin C)
– Ayaba (mai sauƙin narkewa, tana taimakawa da kuzari da kuma sinadaran lantarki)
– Gwanda (yana taimakawa wajen narkewar abinci)
– Karas da kabewa (mai wadataccen sinadarin beta-carotene)
- Alayyafo, broccoli, ganyen mustard (mai wadataccen folate da bitamin K)
– Tumatir (yana ɗauke da lycopene)
Idan narkewar abincinka yana da sauƙi, to sai ka sarrafa kayan lambu zuwa miya mai tsabta ko kuma ka tururi su domin su yi sauƙi a narke su.
4. Abinci mai miyar miya don samar da ruwa da kuma sinadarin electrolytes
Rashin ruwa yakan faru ne a lokacin rashin lafiya, musamman ma idan ana fama da zazzabi, gudawa, ko amai. Ana buƙatar a dawo da ruwa da sinadarin electrolyte domin taimakawa jiki ya yi aiki yadda ya kamata, ya kiyaye hawan jini, da kuma hanzarta murmurewa.
Abincin miya yana da kyau ga murmurewa:
– Miyar kaza da kayan lambu
– Ruwan ƙashi ko ruwan nama mai ƙarancin mai
– Miyar alayyafo mai tsabta
- Shinkafa ko shinkafa da aka dafa da miya
– Soto mai tsabta (guji yawan yaji da mai)
Bugu da ƙari, ruwan sha ya kasance babban fifiko. Idan ya zama dole, a sha gishirin sake sha kamar yadda aka ba da shawara, musamman bayan gudawa.
5. Magungunan rigakafi da prebiotics don dawo da lafiyar narkewar abinci
Bayan rashin lafiya—musamman idan shan maganin rigakafi—ƙwayoyin hanji na iya lalacewa. Duk da haka, lafiyar narkewar abinci tana da tasiri sosai ga tsarin garkuwar jiki, domin wani ɓangare na tsarin garkuwar jiki yana da alaƙa da hanji.
Tushen probiotics (kyandirori masu kyau):
- Yogurt tare da al'adu masu aiki
- Kefir
– Tempeh
– Kimchi ko fermented pickles (dandana, kula da kayan ƙanshi da gishiri)
Tushen maganin rigakafi (prebiotics)abinci don kwayoyin cuta masu kyau):
- Ayaba
– Tafarnuwa (an dafa ta kaɗan)
- Albasa
– Hatsi
- Asparagus
Haɗakar probiotics da prebiotics yana taimakawa wajen narkewar abinci cikin kwanciyar hankali, yana inganta shan abubuwan gina jiki, kuma yana rage haɗarin kamuwa da ciwon ciki.
6. Kitse mai lafiya don taimakawa wajen kumburi da murmurewa
Kitse ba koyaushe yake da muni ba. Kitse mai lafiya yana taimakawa wajen samar da hormones, shan bitamin masu narkewar mai (A, D, E, K), kuma yana taimakawa rage kumburi idan aka zaɓi shi yadda ya kamata.
Kyawawan tushen kitse masu lafiya:
– Avocado
- Man zaitun
- Kifi mai kitse kamar salmon da sardines (mai yawan omega-3)
- Almonds, gyada
- Tsaban Chia da tsaban flax
A guji trans fats da abinci mai soya da yawa domin suna iya ƙara kumburi da kuma kawo cikas ga narkewar abinci.
7. Abinci mai laushi don yanayin rage sha'awa
Ba sabon abu ba ne ga marasa lafiya bayan rashin lafiya su fuskanci tashin zuciya, ciwon makogwaro, ko wahalar haɗiye abinci. A cikin waɗannan yanayi, abinci mai laushi da ɗumi yana da sauƙin jurewa.
Zaɓuɓɓuka don gwadawa:
– Porridge na kaza (ƙarancin mai)
– Miyar kirim mai sauƙi ko miyar da ba ta da tsabta
– Shinkafa da aka dafa
- Smoothie na 'ya'yan itace da yogurt
– Madara pudding
– Kwai mai laushi (idan yana da aminci kuma ya dace)
Mabuɗin shine a ci kaɗan amma akai-akai, don a biya maka buƙatunka ba tare da tilasta maka narkewar abinci ya yi aiki tuƙuru ba.
8. Kayan ƙanshi da sinadaran halitta waɗanda zasu iya taimakawa wajen murmurewa
Wasu kayan ƙanshi suna da kaddarorin hana kumburi ko kuma suna iya taimakawa wajen rage ƙananan alamun. Kayan ƙanshi ba madadin magani bane, amma suna iya tallafawa abinci mai kyau yayin murmurewa.
Misalan da aka fi amfani da su:
- Citta (yana taimakawa wajen tashin zuciya, yana dumama jiki)
– Turmeric (mai hana kumburi, ana iya haɗa shi a dafa abinci)
– Zuma (yana taimakawa wajen rage tari; ba ga jarirai 'yan ƙasa da shekara 1 ba)
- Tafarnuwa (yana tallafawa garkuwar jiki, ana amfani da shi a matsakaici)
Yi amfani da shi a matsakaici, musamman idan kana da matsalolin ciki ko GERD.
9. Abincin da ya kamata a iyakance shi a lokacin murmurewa
Domin murmurewa ya tafi cikin sauƙi, ya kamata a rage wasu nau'ikan abinci domin suna iya sa jiki ya yi aiki tuƙuru:
- Abinci mai yawan sukari (abin sha mai zaki, yin burodi mai yawa) wanda zai iya haifar da kumburi
- Abincin soyayye da abinci mai kitse mai yawa wahalar narkewa
- Abincin da ya yi yaji sosai zai iya haifar da fushi a ciki da hanji
- Shan abubuwan sha masu yawan sinadarin caffein idan suna sa barci ya yi wahala ko kuma suna haifar da bushewar jiki
– Barasa, domin yana hana murmurewa kuma yana kawo cikas ga tsarin garkuwar jiki.
Kammalawa: abinci mai kyau shine mabuɗin
Farfaɗowa daga rashin lafiya yana buƙatar haƙuri da daidaito. Zaɓi abinci mai wadataccen furotin, carbohydrates masu rikitarwa, nau'ikan 'ya'yan itatuwa da kayan lambu iri-iri, da isasshen ruwa. Haka kuma, kula da yanayin jikinka: idan sha'awarka ta ragu, ci ƙananan abinci akai-akai, kuma zaɓi abinci mai laushi da sauƙin narkewa.
Idan kana da wasu cututtuka kamar ciwon suga, matsalolin koda, matsanancin ciwon ciki, ko kuma tiyatar da aka yi kwanan nan, ya fi kyau ka tuntuɓi likita ko masanin abinci mai gina jiki game da abincin da za ka ci don daidaita abincin da kake ci da buƙatunka na likita. Da ingantaccen abinci mai gina jiki, jikinka zai sami mafi kyawun hanyoyin gyara kansa—kuma za ka iya komawa ga ayyukanka da ƙarfi da koshin lafiya.
