Kusan kowa yana da ciwon ciki lokaci zuwa lokaci.
Alamomin da aka saba sun hada da tashin zuciya, rashin narkewar abinci, amai, kumburin ciki, gudawa ko maƙarƙashiya.
Ciwon ciki na iya haifar da dalilai da yawa, kuma jiyya sun bambanta dangane da ainihin dalilin.
Abin farin ciki, abinci iri-iri na iya kwantar da ciki mai bacin rai kuma yana taimaka muku jin daɗi, da sauri.
Anan akwai abinci 12 mafi kyau don ciwon ciki.
Table na abubuwan ciki
1. Ginger na iya kawar da tashin zuciya da amai
Tashin zuciya da amai sune alamun tashin ciki.
Ginger, tushen ci mai ƙamshi mai launin rawaya mai haske, ana yawan amfani dashi azaman magani na halitta don waɗannan alamomin guda biyu (1).
Ana iya cin Ginger danye, a dafa shi, a jika shi da ruwan zafi, ko a matsayin kari, kuma tana da tasiri ta kowace fuska (2).
Sau da yawa mata masu fama da ciwon safiya suna shan ta, wani nau'in tashin zuciya da amai da ke faruwa a lokacin daukar ciki.
Wani bita na bincike guda 6 da suka hada da mata masu juna biyu sama da 500 ya gano cewa shan giram 1 na ginger a rana yana da nasaba da rage tashin zuciya da amai sau 5 a lokacin daukar ciki (3).
Haka nan Ginger yana taimakawa ga mutanen da ake yi wa tiyatar chemotherapy ko babban tiyata, domin wadannan magungunan na iya haifar da tashin zuciya da amai mai tsanani.
Shan gram 1 na ginger a kullum, kafin a yi masa tiyata ko tiyata, na iya rage girman wadannan alamun (4, 5, 6).
Ana iya amfani da ginger har ma a matsayin magani na halitta don ciwon motsi. Ɗauka a gaba, zai iya taimakawa wajen rage tsananin alamun tashin zuciya da kuma saurin lokacin dawowa (7).
Ba a fahimci yadda yake aiki da kyau ba, amma hasashe shine cewa ginger yana daidaita tsarin siginar juyayi a cikin ciki kuma yana hanzarta saurin fitar da ciki, wanda hakan yana rage tashin zuciya da amai (7, 8).
Gabaɗaya ana ɗaukar Ginger lafiya, amma ƙwannafi, ciwon ciki, da gudawa na iya faruwa a allurai sama da gram 5 kowace rana (9).
Abinda ke ciki Ginger na iya taimakawa wajen rage tashin zuciya da amai, musamman a lokacin daukar ciki, tiyata, chemotherapy, ko ciwon motsi.
2. Chamomile na iya Rage amai da kwantar da rashin jin daɗi a cikin hanji
Chamomile, tsire-tsire masu tsire-tsire masu ƙananan furanni, maganin gargajiya ne na ciwon ciki.
Ana iya shansa da chamomile a dafa a cikin shayi ko kuma a sha da baki a matsayin kari.
A tarihi, ana amfani da chamomile don matsalolin hanji iri-iri, ciki har da gas, rashin narkewar abinci, gudawa, tashin zuciya, da amai (10).
Duk da haka, duk da yawan amfani da shi, ƙananan ƙididdiga na bincike sun tabbatar da tasiri a lokuta na cututtuka na narkewa.
Wani ɗan ƙaramin bincike ya nuna cewa abubuwan da ake amfani da su na chamomile sun rage yawan amai bayan maganin chemotherapy, amma ba a sani ba ko zai yi tasiri iri ɗaya akan sauran nau'ikan amai (10).
Wani binciken dabba ya nuna cewa ruwan chamomile yana kawar da gudawa a cikin beraye ta hanyar rage kumburin hanji da rage yawan ruwan da ke boye a cikin stool, amma ana bukatar karin bincike don sanin ko hakan ya shafi mutane (11).
Har ila yau, ana amfani da chamomile a cikin kayan abinci na ganye wanda ke kawar da ƙumburi, gas, kumburi da gudawa, da kuma colic a cikin jarirai (12, 13, 14, 15).
Duk da haka, saboda ana haɗe chamomile tare da wasu ganye da yawa a cikin waɗannan hanyoyin, ba a sani ba ko tasirin chamomile ya fito ne daga chamomile ko haɗuwa da sauran ganye.
Ko da yake an san tasirin chamomile na hanji ko'ina, bincike bai bayyana ba tukuna kan yadda yake taimakawa rage bacin rai.
Abinda ke ciki Chamomile magani ne da aka saba amfani dashi don kawar da rashin jin daɗi na ciki da na hanji, amma ana buƙatar ƙarin bincike don fahimtar yadda yake aiki.
3. Peppermint Zai Iya Rage Alamomin Ciwon Hanji
Ga wasu mutane, ciwon ciki yana haifar da ciwon hanji mai ban tsoro, ko IBS. IBS cuta ce ta hanji na yau da kullun wanda zai iya haifar da ciwon ciki, kumburin ciki, maƙarƙashiya da gudawa.
Kodayake IBS na iya zama da wahala a sarrafa, binciken ya nuna cewa ruhun nana na iya taimakawa wajen rage waɗannan alamun rashin jin daɗi.
Shan capsules na man fetur na ruhun nana kowace rana na akalla makonni biyu na iya rage yawan ciwon ciki, gas, da gudawa a cikin manya tare da IBS (16, 17).
Masu bincike sun yi imanin cewa man fetur na ruhun nana yana kwantar da tsokoki na tsarin narkewa, yana rage girman ƙwayar hanji wanda zai iya haifar da ciwo da gudawa (18, 19).
Kodayake binciken yana da ban sha'awa, ana buƙatar ƙarin bincike don sanin ko ganyen ruhun nana da teas suna da tasirin warkewa iri ɗaya (18).
Peppermint yana da lafiya ga yawancin mutane, amma ana ba da shawara ga masu fama da matsananciyar reflux, hiatal hernia, duwatsun koda, ko ciwon hanta da gallbladder, saboda suna iya sa waɗannan yanayin su yi muni (18).
Abinda ke ciki Peppermint, musamman idan aka sha a cikin nau'i na ruhun nana, na iya taimakawa wajen rage ciwon ciki, kumburin ciki, gas, da gudawa a cikin masu fama da ciwon hanji.
4. Licorice Zai Iya Rage Ciwon Ciki da Taimakawa Hana Ciwon Ciki
Licorice sanannen magani ne na rashin narkewar abinci kuma yana iya hana ciwon ciki mai raɗaɗi.
A al'adance, an cinye tushen licorice gaba ɗaya. A yau, an fi ɗaukar shi a cikin nau'i na kari da ake kira deglycyrrhizinated licorice (DGL).
DGL ya fi dacewa da tushen licorice na yau da kullun saboda baya ƙunshi glycyrrhizin, wani sinadari na halitta a cikin licorice wanda zai iya haifar da rashin daidaituwa na ruwa, hawan jini, da ƙananan matakan potassium lokacin cinyewa da yawa (20, 21).
Dabbobi da gwajin gwajin-tube sun nuna cewa DGL yana kawar da ciwon ciki da rashin jin daɗi ta hanyar rage ƙumburi na ciki da kuma ƙara yawan ƙwayar ƙwayar cuta don kare kyallen takarda daga ciki acid (22, 23).
Wannan zai iya zama taimako musamman ga mutanen da ke fama da ciwon ciki wanda ya haifar da wuce haddi ko acid reflux a cikin ciki.
Abubuwan da ake amfani da su na DGL na iya taimakawa wajen rage radadin ciki da rashin narkewar abinci da ciwon ciki ke haifarwa ta hanyar girmar kwayoyin cutar da ake kira. H. pylori.
Yawancin karatu sun nuna cewa kariyar DGL na iya kawar da su H. pylori yaduwa, rage bayyanar cututtuka har ma da inganta warkar da ciwon ciki (24, 25).
Gabaɗaya, licorice ganye ne mai kwantar da hankali ga sashin hanji kuma yana iya taimakawa rage kumburi da cututtukan da ke haifar da bacin rai.
Abinda ke ciki Tushen licorice Deglycyrrhizinated (DGL) na iya taimakawa wajen kawar da ciwon ciki da rashin narkewar abinci wanda ulcers ko acid reflux ke haifarwa.
5. Flaxseed yana kawar da maƙarƙashiya da ciwon ciki
Flaxseed, wanda kuma aka sani da linseed, ƙaramin iri ne mai fibrous wanda zai iya taimakawa wajen daidaita motsin hanji da kuma kawar da maƙarƙashiya da ciwon ciki.
An bayyana maƙarƙashiya na yau da kullun a matsayin ƙasa da motsin hanji uku a kowane mako kuma galibi ana danganta shi da ciwon ciki da rashin jin daɗi (26, 27).
Flaxseed, cinyewa a cikin nau'i na abincin flax na ƙasa ko man flaxseed, an nuna shi don kawar da alamun rashin jin daɗi na maƙarƙashiya (28, 29).
Manya marasa ƙarfi waɗanda suka ɗauki kusan oza (4 ml) na man flaxseed kullum har tsawon makonni biyu sun sami ƙarin motsin hanji da daidaiton stool fiye da da (30).
Wani binciken kuma ya gano cewa wadanda ke cin muffins na flax a kowace rana suna da karin hanji 30% a kowane mako fiye da lokacin da ba su cinye muffins na flax (31).
Nazarin dabba sun sami ƙarin fa'idodin flaxseed, gami da hana ciwon ciki da rage kumburin hanji, amma har yanzu ba a sake yin irin waɗannan tasirin a cikin mutane ba (32, 33, 34).
Abinda ke ciki Abincin flax na ƙasa da mai na flax na iya taimakawa wajen daidaita motsin hanji da sauke maƙarƙashiya a cikin maza. Nazarin dabbobi ya nuna cewa suna iya hana ciwon ciki da ciwon hanji, amma ana buƙatar ƙarin bincike.
6. Gwanda na iya inganta narkewar abinci kuma yana iya yin tasiri akan Ulcers da Parasites.
Gwanda, wanda kuma aka sani da gwanda, ɗan itace ne na wurare masu zafi tare da naman lemu wanda a wasu lokuta ana amfani da shi azaman maganin rashin narkewar abinci.
Gwanda yana dauke da papain, wani sinadarin enzyme mai karfi wanda ke karya sunadaran da ke cikin abinci, wanda ke sanya su cikin sauki wajen narkewa da sha (35).
Wasu mutane ba sa samar da isasshen enzymes na halitta don narkar da abincin su gabaɗaya. Saboda haka, cin ƙarin enzymes, irin su papain, na iya taimakawa wajen rage alamun rashin narkewar su.
Ba a yi bincike sosai kan fa'idar papain ba, amma aƙalla bincike ɗaya ya nuna cewa shan ƙwayar gwanda akai-akai yana rage maƙarƙashiya da kumburin manya (36).
Ana kuma amfani da gwanda a wasu kasashen yammacin Afirka a matsayin maganin gargajiya na ciwon ciki. Ƙayyadaddun nazarin dabbobi suna tallafawa waɗannan da'awar, amma ana buƙatar ƙarin bincike a cikin mutane (37, 38, 39).
A karshe, an kuma shanye irin gwanda da baki domin kawar da kwayoyin cuta na hanji, wadanda za su iya rayuwa a cikin hanji da kuma haifar da rashin jin dadi da rashin abinci mai gina jiki (40, 41).
Yawancin bincike sun nuna cewa tsaba suna da kayan antiparasitic kuma suna iya ƙara yawan ƙwayoyin cuta da ake yadawa a cikin stools (42, 43, 44).
Abinda ke ciki Gurba maida hankali na iya taimakawa wajen kawar da maƙarƙashiya, kumburin ciki da kuma ciwon ciki, yayin da tsaba na iya taimakawa wajen kawar da kwayoyin cutar hanji.
7. Koren ayaba na taimakawa wajen magance gudawa
Ciwon ciki wanda kamuwa da cuta ko gubar abinci ke haifarwa yana tare da gudawa.
Abin sha'awa, bincike da yawa sun nuna cewa ba da ayaba dafaffen ga yara masu fama da gudawa zai iya taimakawa wajen rage yawa, tsanani, da tsawon lokutan lokuta (45, 46).
A haƙiƙa, wani bincike ya gano cewa ƙara dafaffen ayaba yana da tasiri kusan sau huɗu wajen kawar da gudawa fiye da abincin shinkafa kaɗai (47).
Babban tasirin maganin zawo na koren ayaba yana faruwa ne saboda wani nau'in fiber na musamman da ke ɗauke da shi, sitaci mai juriya.
Mutum ba zai iya narkar da sitaci mai juriya ba, don haka yana ci gaba ta hanyar narkewar abinci zuwa hanji, ɓangaren ƙarshe na hanji.
Da zarar a cikin hanji, kwayoyin cuta a cikin hanjin ku suna yin zafi a hankali don samar da acid mai gajeriyar sarkar, wanda ke motsa hanji ya sha ruwa mai yawa kuma ya tabbatar da stools (48, 49).
Ko da yake waɗannan sakamakon suna da ban sha'awa, ana buƙatar ƙarin bincike don sanin ko koren ayaba yana da tasirin maganin gudawa iri ɗaya a cikin manya.
Bugu da ƙari, saboda sitaci mai juriya yana canzawa zuwa sukari yayin da ayaba ke girma, ba a sani ba ko ayaba cikakke ya ƙunshi isassun sitaci mai juriya don yin tasiri iri ɗaya (50).
Abinda ke ciki Ciwon ciki wani lokaci yana tare da gudawa. Koren ayaba na dauke da wani nau’in sinadari mai suna “Starch Starch” wanda ke da matukar tasiri wajen kawar da wannan nau’in gudawa ga yara. Ana buƙatar ƙarin bincike a cikin manya.
8. Kariyar Pectin na iya Hana gudawa da dysbiosis
Lokacin da ciwon ciki ko rashin lafiyan abinci ke haifar da gudawa, abubuwan da ake amfani da su na pectin na iya taimakawa wajen dawo da sauri.
Pectin wani nau'i ne na fiber na shuka da ake samu da yawa a cikin apples and citrus 'ya'yan itatuwa. Yawancin lokaci ana keɓe shi daga waɗannan 'ya'yan itatuwa kuma ana sayar da shi azaman kayan abinci ko kari (51).
Mutane ba sa narkar da pectin. Don haka yana kasancewa a cikin hanji inda yake da tasiri sosai wajen tabbatar da stools da hana gudawa (12).
A gaskiya ma, wani bincike ya gano cewa kashi 82% na yara marasa lafiya da ke shan maganin pectin yau da kullum sun warke daga gudawa a cikin kwanaki 4, idan aka kwatanta da 23% kawai na yara da ba sa shan magungunan pectin (47).
Pectin kuma yana kawar da bacin rai ta hanyar haɓaka haɓakar ƙwayoyin cuta masu kyau a cikin tsarin narkewa.
Wasu lokuta mutane suna samun alamun rashin jin daɗi na iskar gas, kumburin ciki, ko ciwon ciki saboda rashin daidaituwar ƙwayoyin cuta a cikin hanjinsu.
Wannan na iya faruwa saboda dalilai daban-daban, amma yana da yawa musamman bayan kamuwa da cututtukan hanji, bayan shan maganin rigakafi, ko lokacin tsananin damuwa (52, 53).
Abubuwan da ake amfani da su na pectin na iya taimakawa wajen daidaita hanji kuma su rage waɗannan alamun ta hanyar haɓaka haɓakar ƙwayoyin cuta masu kyau da rage ci gaban ƙwayoyin cuta (54, 55, 49).
Abubuwan da ake amfani da su na pectin suna da tasiri wajen kawar da gudawa da kuma inganta ma'auni mai kyau na ƙwayoyin cuta na hanji, amma ba a sani ba ko abinci na halitta mai arziki a pectin zai sami fa'ida iri ɗaya. Ana buƙatar ƙarin bincike.
Abinda ke ciki Pectin, nau'in fiber na shuka da ake samu a cikin apples da 'ya'yan itatuwa citrus, na iya taimakawa wajen rage tsawon lokacin gudawa da tallafawa kwayoyin cutar hanji masu lafiya idan an sha su azaman kari.
9. Ƙananan Abincin FODMAP na iya Rage Gas, kumburi, da gudawa
Wasu mutane suna da wahalar narkewar carbohydrates da aka sani da FODMAPs: Fmai iya daidaitawa oligosaccharides, reisaccharide, monosaccharides aNorth Dakota polyols.
Lokacin da FODMAPs marasa narkewa suka shiga cikin hanji, ƙwayoyin cuta na gut suna haɗe su da sauri, suna haifar da wuce gona da iri da kumburi. Suna kuma jawo ruwa, wanda ke haifar da gudawa (56).
Yawancin mutanen da ke fama da cututtukan narkewa, musamman waɗanda ke tare da IBS, sun gano cewa guje wa abinci mai girma a cikin FODMAPs na iya taimakawa rage iskar gas, kumburi, da gudawa.
Wani bita na 10 nazarin binciken da aka bazu ya gano cewa ƙananan abinci na FODMAP sun rage waɗannan alamun a cikin 50 zuwa 80% na mutanen da ke da IBS (57).
Kodayake duk wanda ke da lamuran narkewa yana da wahalar narkewar FODMAPs, yin aiki tare da masanin abinci mai gina jiki zai iya taimaka muku sanin ko ɗayansu yana da matsala a gare ku.
Abinda ke ciki Wasu mutane suna da wahalar narkar da carbohydrates masu ƙima da ake kira FODMAPs kuma suna jin daɗi yayin cin abinci maras nauyi na FODMAP.
10. Abincin da ke da sinadarin probiotics na iya daidaita motsin hanji
Dysbiosis, rashin daidaituwa a cikin nau'i ko adadin kwayoyin da ke cikin hanji, na iya haifar da tashin hankali a wasu lokuta.
Cin abinci mai wadata a cikin ƙwayoyin cuta, ƙwayoyin cuta masu amfani, na iya taimakawa wajen gyara wannan rashin daidaituwa da rage alamun iskar gas, kumburin hanji, ko motsin hanji mara ka'ida (58).
Abincin da ke ɗauke da probiotics waɗanda ke amfanar lafiyar hanji sun haɗa da:
- Yogurt: Yawancin karatu sun nuna cewa cinye yogurt mai ɗauke da al'adun ƙwayoyin cuta masu rai da aiki na iya kawar da maƙarƙashiya da gudawa (59, 60, 61).
- Man shanu: Buttermilk na iya taimakawa wajen kawar da zawo mai alaƙa da ƙwayoyin cuta kuma yana iya taimakawa wajen rage maƙarƙashiya (62, 63, 64, 65).
- Kefir: Shan kofuna 2 (500 ml) na kefir kullum tsawon wata guda zai iya taimakawa masu fama da rashin ƙarfi su sami ƙarin motsin hanji na yau da kullun (66).
Sauran abincin da ke ɗauke da ƙwayoyin cuta sun haɗa da miso, natto, tempeh, sauerkraut, kimchi da kombucha, amma ana buƙatar ƙarin bincike don sanin yadda suke tasiri lafiyar gut.
Abinda ke ciki Abincin da ke cike da ƙwayoyin cuta, musamman kayan kiwo, na iya taimakawa wajen daidaita motsin hanji da kuma kawar da maƙarƙashiya da gudawa.
11. Za a iya Jurewa da Sauƙaƙe Carbs
Ana ba da shawarar carbohydrates mara kyau kamar shinkafa, oatmeal, crackers, da gasassun ga masu ciwon ciki.
Ko da yake wannan shawarar ta zama gama gari, akwai ƙaramin shaida cewa a zahiri suna taimakawa rage alamun.
Koyaya, mutane da yawa suna ba da rahoton cewa yana da sauƙin iyakance waɗannan abinci lokacin da ba ku da lafiya (67, 68).
Kodayake carbohydrates mai laushi sun fi sauƙi a ci a lokacin rashin lafiya, yana da mahimmanci don sake fadada abincin ku da wuri-wuri. Ƙuntata abincinku na iya hana ku samun isasshen bitamin da ma'adanai da jikinku ke buƙata don warkarwa (69).
Abinda ke ciki Yawancin mutanen da ke cikin bacin rai suna samun ƙarancin carbohydrates da sauƙi don jurewa fiye da sauran abinci, amma akwai ƙaramin shaida cewa a zahiri suna sauƙaƙe alamun.
12. Share ruwa dauke da kitse na iya hana bushewar ciki
Lokacin da ciwon ciki yana tare da amai ko gudawa, yana da sauƙi ya zama bushewa.
Amai da gudawa suna sa jikinka ya rasa electrolytes, ma'adinan da ke kula da ma'aunin ruwan jikinka da kiyaye tsarin jijiyoyinka da kyau.
Ana iya dawo da ƙarancin bushewar ruwa da asarar electrolyte ta hanyar shan ruwa mai tsafta da cin abinci waɗanda a zahiri ke ɗauke da electrolytes, kamar sodium da potassium.
Ruwa, ruwan 'ya'yan itace, ruwan kwakwa, abubuwan sha na wasanni, broths, da crackers hanyoyi ne masu kyau don dawo da asarar ruwa da rashin daidaituwar electrolyte mai alaƙa da ƙarancin bushewa (70).
Idan rashin ruwa ya yi tsanani, yana iya zama larura a sha maganin rehydration wanda ya ƙunshi ingantattun matakan ruwa, sukari da electrolytes (71).
Abinda ke ciki Shan isassun ruwa da sake cika batattu electrolytes yana da mahimmanci ga mutanen da ke fama da amai ko gudawa.
Sakamakon karshe
Yawancin abinci na iya taimakawa wajen sauƙaƙe ciwon ciki.
Ganye da kayan yaji kamar ginger, chamomile, mint da licorice suna da sinadarai na kwantar da ciki, yayin da 'ya'yan itatuwa kamar gwanda da ayaba koren zasu iya inganta narkewa.
Gujewa abinci mai yawa a cikin FODMAPs yana taimaka wa wasu mutane su kawar da iskar gas, kumburin ciki, da gudawa, yayin da abinci na probiotic kamar yogurt da kefir na iya taimakawa wajen daidaita motsin hanji.
Lokacin da ciwon ciki yana tare da amai ko gudawa, tabbatar da yin ruwa da sake cika electrolytes. Hakanan zaka iya samun sauƙin carbohydrate mai sauƙi don ragewa.
Ko da yake abu ne da aka saba samun ciwon ciki daga lokaci zuwa lokaci, cin waɗannan abincin na iya taimaka maka ka ji daɗi kuma ka dawo kan hanyar dawowa.
