Shin kun taɓa cin abinci mai karimci na wake sannan ku yi fatan ba haka ba saboda sautin kunya da ƙamshin da ke biyo baya? Anan ga abin da kuke buƙatar sani game da mafi ƙanƙanta kuma mafi ƙanƙantar legumes da ko gwangwani na iya taimakawa tare da rigakafin iskar gas.
Wake da legumes wani muhimmin bangare ne na abincin tekun Bahar Rum, wanda ke ba da kariya daga cututtukan zuciya, ciwon hauka, ciwon daji, da sauran cututtuka na yau da kullun. Matsalar ita ce, narkar da sukarinsa sau da yawa yana haifar da kayan kida mai kamshi: gas ko flatulence. Duk da haka, yana da ban sha'awa don sanin dalilin da yasa wannan ke faruwa da kuma yadda za a hana matsalolin gastrointestinal.
Legumes tare da ƙari da ƙarancin iskar gas
Har ila yau, da aka sani da flatulence, ko flatus, gas shine iskar da ke cikin hanjin ku da kuke wucewa daga kasa. Yana da al'ada don samar da iskar gas a cikin hanji lokacin da jiki ya narkar da abinci. Ko da yake mutane da yawa suna tunanin cewa suna samar da iskar gas mai yawa, a gaskiya al'ada ce ga mutane su samar da iskar gas kusan sau 20 a rana.
Wasu abinci suna iya ba ku iskar gas fiye da sauran. Wani binciken da aka yi a watan Afrilun 2016, wanda aka buga a cikin Mujallar Likitanci ta Red Crescent ta Iran, ya lissafa wake, lentil, soyayyen abinci da mai maiko, abinci mai acid da yaji, kofi, shayi, koko, kankara, da abin sha mai sanyi a matsayin wasu daga cikin abincin da ake iya bayarwa. ka mai yawa gas
A cikin kayan lambu, masana sun ce hakan ya fi dacewa baki, fari, ja da wake pinto ba gas Wake mai baƙar fata, a daya bangaren, yana cikin mafi ƙarancin wake. Mutane sun bambanta ta hanyar mayar da martani ga legumes daban-daban. Don haka idan wani nau'in legumes ya ba mu matsala, za mu iya canzawa zuwa wani nau'in don ganin ko ya rage mana gas.
Me yasa suke haifar da iskar gas?
Kuna mamakin alaƙar wake da flatulence? Abubuwa guda biyu na musamman a cikin wake na iya haifar da iskar gas.
mai arziki a cikin fiber
Na farko shine fiber. Legumes sune tushen tushen fiber; a ciki, kawai rabin kofi kuna da gram 6 zuwa 8 na fiber. Fiber abu ne wanda ba zai iya narkewa na abinci na tushen shuka ba, don haka yana wucewa ta tsarin narkewar ku. Idan kwanan nan kun ƙara yawan shan fiber ɗinku, jikinku na iya yin gwagwarmaya don jurewa. Duk da haka, idan ka fara cin wake akai-akai, tsarin narkewar jikinka zai daidaita a ƙarshe kuma cin wake ba zai ba ka yawan gas ba.
Wake yana da yawa a cikin fiber na abinci, wani fili na shuka wanda ke tsayayya da narkewa yayin da yake motsawa ta hanyar narkewa. Suna da wadata musamman a cikin fiber mai narkewa, wani nau'in fiber da ke sha ruwa a cikin hanyar narkewa don samar da kauri mai kauri mai kama da gel.
Fiber mai narkewa yana da alaƙa da jerin fa'idodin kiwon lafiya, gami da ingantaccen tsarin narkewar abinci da sarrafa sukarin jini, ƙananan matakan LDL (mummunan) cholesterol, da ingantaccen lafiyar zuciya. Duk da haka, ƙara yawan shan fiber ɗinku da sauri yana iya haifar da mummunan sakamako, kamar gas da kumburi.
Da zarar fiber na abinci ya kai ga hanji, ana yin shi da ƙwayoyin cuta masu amfani da ke zaune a wurin. Gas ne sakamakon wannan fermentation. Hakanan cin abinci mai yawa na fiber na iya haifar da wasu munanan alamomi, kamar gudawa, ciwon ciki, da rashin jin daɗi na ciki.
Mai arziki a cikin raffinose
Sun kuma ƙunshi carbohydrates Duk da cewa cin furotin da mai ba lallai ba ne ya haifar da iskar gas, cin carbohydrates yana faruwa ne saboda ƙwayoyin cuta da ke cikin hanji suna aiki akan carbohydrates kuma suna haɗe su. Abubuwan da ke cikin carbohydrate a cikin wake kuma na iya ƙara tsananta ciwon hanji.
Legumes kuma sun ƙunshi wani fili da ake kira raffinose. Yana da wani nau'i na carbohydrate mara narkewa wanda kuma ana samun shi a cikin abinci kamar kabeji, broccoli, da Brussels sprouts. Saboda rashin wani enzyme da ake kira alpha-galactosidase a cikin jikin mutum, raffinose gabaɗaya baya narkewa.
Don haka, raffinose zai iya wucewa ta ciki da ƙananan hanji ba tare da narke ba kuma ya shiga cikin babban hanji, inda kwayoyin cuta na hanji ke haɗe shi. Wannan yana haifar da samar da iskar gas da suka haɗa da methane, hydrogen, da carbon dioxide, waɗanda ke haifar da flatulence da kumburi.
Gwangwani gwangwani don rigakafin iskar gas
Kada ka yanke legumes saboda kawai suna haifar da iskar gas, kamar yadda wake yana cike da sinadarai kamar fiber, furotin, baƙin ƙarfe, potassium, magnesium da bitamin B. ya ƙananan mai kuma suna iya taimakawa wajen rage haɗarin cututtuka kamar ciwon daji, hawan jini, da cututtukan zuciya.
Akwai dabaru guda biyu da zaku iya gwadawa don taimakawa waken ku ya zama ƙasa da haƙoƙi. Misali, zaku iya zaɓar waɗanda ke cikin gwangwani don rigakafin iskar gas; Tsarin gwangwani yana taimakawa rushe wasu carbohydrates, yana sa su sauƙi don narkewa kuma ba su iya haifar da iskar gas.
Wata dabara kuwa jika su a cikin ruwa kafin dafa abinci ko bayan tafasa, don taimakawa wajen kawar da wasu carbohydrates masu samar da iskar gas. Yana da kyau a bar su a jika na dare a cikin ruwa mai yawa. Hakanan zaka iya canza ruwa sau da yawa don taimakawa ƙara rage abubuwan carbohydrate.
Yadda ake hana iskar gas
Akwai hanyoyi da yawa da za ku iya amfani da su don rage iskar gas da rashin jin daɗi da ke haifar da legumes.
Misali, wasu bincike sun nuna cewa jika da dafa legumes kafin a ci su na iya rage yawan sinadarin raffinose da kuma taimakawa wajen hana samar da iskar gas a hanji da kuma kumburin bayan gida.
Bugu da ƙari, da yawa kayayyakin kan-da-counter sun ƙunshi enzymes narkewa kamar alpha-galactosidase don taimakawa wajen sauƙaƙa narkar da wake da sauran legumes. Yawancin bincike sun gano cewa waɗannan samfurori na iya rage yawan iskar gas da ke haifar da cin abinci mai arziki a cikin raffinose, irin su wake.
Hakanan, sannu a hankali ƙara yawan abincin ku na fiber mai yawa da shan ruwa mai yawa don kasancewa cikin ruwa zai iya taimakawa jikin ku daidaitawa da rage illolin kamar gas da kumburi.