Abincin BRAT shine gajarta ga ayaba, shinkafa, applesauce, da gasa. Yana da alama m? Haka ne, amma tsarin abinci ba yana nufin ya zama mai ban sha'awa ba, kuma ba yana nufin ya taimake ku rasa nauyi ba. Maimakon haka, an ƙera shi don magance matsalolin narkewar abinci mara kyau. Duk da haka, ƙwararru yanzu suna la'akari da shi azaman nau'in abincin da ya wuce.
Menene abincin BRAT?
Me yasa kowa zai iyakance kansa ga cin abinci kadai ayaba, shinkafa, applesauce da gasa? Manufar cin abinci na BRAT shine don rage rashin jin daɗi bayyanar cututtuka na ciki kamar tashin zuciya, amai, da gudawa.
A al'adance, tsarin cin abinci ana tunanin zai taimaka wajen shawo kan cututtuka masu tsanani na gudawa saboda ya ƙunshi abinci mai ƙarancin fiber da ke da alaƙa. Imani shine haka bari hanjin ya 'huta' daga aikin sarrafa fiber da kuma haɗawa da abinci waɗanda zasu taimaka wajen tabbatar da kwanciyar hankali (applesauce yana ɗauke da pectin da ayaba suna ɗauke da sitaci mai juriya), yana iya rage tsawon lokacin buguwar zawo.
An kuma ba da shawarar irin wannan nau'in abincin ga mutanen da suka fuskanci tashin zuciya ko amai kuma sun fara cin abinci mai ƙarfi. Ana ɗaukar waɗannan abincin da sauƙi don narkewa, saboda suna da santsi a cikin rubutu, rashin ɗanɗano, kuma ƙarancin fiber.
Hatsarin irin wannan abinci
Duk da kasancewa a kan radars na likitoci tun daga shekarun 1950, ba a ba da shawarar rage cin abinci na BRAT a lokacin farfadowa daga amai ko gudawa ba, bisa ga labarin Janairu 2004 a Labaran Magungunan Gaggawa. Wannan ƙuntatawa na abinci zaɓi ne mafifici saboda shi ne ƙananan furotin, mai da kuzari, wanda ba ya yin komai don ƙarfafa tsarin warkar da jiki ko aikin rigakafi.
Ainihin hujjoji sun nuna cewa ba ya rage tsawon lokacin lokuta na m gudawa. A gaskiya ma, akasin haka shine: da zarar mai ciwon gudawa ya sake dawo da ruwa, ciwon zawo yana bayyana yana raguwa lokacin sake ciyar da abinci na yau da kullum, mai gina jiki mai gina jiki idan aka kwatanta da ƙuntatawa na tsawon lokaci.
Abincin BRAT yana da lahani musamman ga mutanen da suke girma kuma suna buƙatar isasshen kuzari, ciki har da yara da mata mai ciki Har yanzu, duk ya dawo kan gaskiyar cewa ayaba, shinkafa, tuffa da miya ba sa samar da isasshen bitamin da ma'adanai. Ba shi da adadin kuzari, furotin, mai, fiber, baƙin ƙarfe, calcium, zinc, bitamin A, bitamin B12, da sauran ma'adanai masu mahimmanci.
Wannan yana da matsala don dalilai biyu. Na farko, rashin isasshen abinci mai gina jiki na iya dagula zawo ta hanyar shafar aikin hanji cikin ɗan gajeren lokaci. Har ila yau, bayan lokaci, rashin abinci mai gina jiki zai iya rinjayar girma da ci gaba a cikin yara.
Yadda za a guje wa gudawa ba tare da abincin BRAT ba?
Idan gudawa shine babban matsalar ku, akwai gyare-gyare da yawa da za ku iya yi ga abincin ku don taimakawa wajen kiyaye abubuwa akai-akai.
Sha ruwa
Wasu daga cikin damuwa mafi mahimmanci tare da zawo na yau da kullum shine asarar ruwa da rashin ruwa. Ka tuna, isasshen ruwan jiki yana da mahimmanci ga komai daga aikin tantanin halitta da narkewar abinci zuwa tsarin zafin jiki da sarrafa hawan jini, a cewar Harvard Health Publishing.
Maimakon bin tsarin cin abinci na BRAT sosai bayan buguwar zawo, mayar da hankali kan shan ruwa. Madaidaitan mafita na rehydration kamar Gatorade maimakon ruwan gudu. Maganin shan ruwa na baka ya ƙunshi daidaitaccen rabo na ruwa, sukari, da gishiri wanda ke ƙara yawan sha ruwa kuma yana rage fitowar stool.
Amfani da fiber mai narkewa
Ciki har da fiber mai narkewa a cikin abinci shima zai iya taimakawa wajen rage gudawa. Irin wannan nau'in fiber yana haifar da ɗanɗano, nau'in gel-kamar a cikin hanji kuma yana taimakawa jinkirin wucewar lokaci da ƙirƙirar stools.
Wasu tushen fiber mai narkewa wanda ya ba da shawarar:
- Oats
- Gwanda
- Peeled/dafa kabewa da kabewa
- dafaffen karas
- dankalin turawa mara fata
- lemu da clementines
- Ayaba
- peeled apples
- Avocado
- Gunawan Cantaloupe
Iyakance fiber maras narkewa
Yayin da kake ƙara yawan amfani da fiber mai narkewa, yana da kyau kuma a rage yawan abincin da ba za a iya narkewa ba, wanda ke da akasin haka kuma yana saurin wucewa ta hanyar GI. Wannan fiber shine abincin da ake samu a cikin kayan lambu masu ganye, da lokacin farin ciki fata 'ya'yan itatuwa da kayan lambu, dukan goro, popcorn, alkama alkama, wake lamba kuma lentil.
Guji kayan zaki
Hakanan yana da kyau a danne hakori mai zaki idan kuna da gudawa.
Ƙananan adadin a cikin yini bai kamata ya zama matsala ba, amma yawan cin sukari a cikin zama ɗaya zai iya jawo ruwa mai yawa a cikin hanji ta hanyar osmosis da kuma muni da zawo.
Ka guji tattara abubuwan sukari kamar ruwan 'ya'yan itace, abubuwan sha masu zaki, zuma, maple syrup, ice cream y kayan zaki.
Tsaya ga Sauƙaƙe, Sunadaran Rage
Abincin mai gina jiki yana da sauƙi a cikin ciki ga waɗanda ke fama da al'amuran GI.
Sunadaran sunadaran da ba su da sauƙi, ya kamata su kasance tsaka tsaki, ma'ana kada su tsananta zawo ko wuce gona da iri, kamar yadda abinci mai kitse zai iya. The maras kyau kaji, el turkey, el kifi da kuma qwai suna ba da furotin, ƙarfe, da zinc kuma gabaɗaya ana jure su sosai kuma ba sa buƙatar a guje su.
Yadda za a kauce wa tashin zuciya?
Ɗauki maganin shan ruwa
Maganin shan ruwa na baki suna da mahimmanci kamar yadda yake da mahimmanci ga tashin hankali na yau da kullun tare da amai kamar yadda yake da mahimmanci ga gudawa.
Idan ba za ku iya riƙe mafi girma girma ba, ɗauki ƙananan sips. Wani zaɓi shine a daskare waɗannan mafita a cikin popsicles don ci gaba da shan ƙananan ruwa a lokaci guda.
ƙara ginger
Ƙara ginger a cikin abincinku na iya taimakawa wajen rage tashin zuciya da amai, godiya ga mahadi masu aiki kamar gingerol da kuma shogaol, bisa ga wani bita na Maris 2016 da aka buga a Integrative Medicine Insights.
Kuna iya siyan ginger chews da alewa, shayin ginger, ko sha na gaske ginger ginger waɗanda a zahiri sun ƙunshi ginger, ba kawai ɗanɗanon ginger ba.
abin sha yana girgiza
Idan abinci mai ƙarfi bai yi roƙo ba, zaɓi ɗan santsi wanda ya haɗa da 'ya'yan itatuwa da kayan marmari masu daskararre tare da abubuwan da ke cike da furotin kamar yogurt na Girka, busassun 'ya'yan itace, ko goro da man shanu iri kamar chia ko flax don jin daɗi mai gamsarwa.