Ta yaya lafiyar hanji zai iya tasiri ga lafiyar ku gaba ɗaya

Kiwan lafiya

Sanin lafiyarki kuwa? Da kyau bazai yuwu ka wuce wani abu ba fiye da yadda kake ciki don ganowa. Duk da yake kuna iya tunanin ƙwayoyin cuta a matsayin mummunan abu, ƙwayoyin ƙwayoyin da ke cikin hanjinku suna da mahimmanci ga lafiyar ku. Yana iya baka mamaki yadda lafiyar hanji ke iya shafar dukkan jiki.

Babban rabo daga tsarin garkuwar ku a zahiri yana rayuwa a cikin sassan jikin ku na GI , bisa ga binciken da aka yi a Makarantar Koyon Likita ta Johns Hopkins. Nazarin ya nuna cewa kiyayewa lafiyayyen gut yana da mahimmanci ga rigakafin homeostasis , cewa hanjin ka zai iya shafi rashin lafiyar da kuka samu , kuma hanji mara lafiya na iya zama mai alaƙa da cututtuka kamar baƙin ciki da ciwon daji .

Gashi shine asalin inda duk ƙarfin jiki yake fitowa, in ji shi Rudolph Bedford, MD, masanin ilimin gastroenterologist a Cibiyar Kiwon Lafiya ta Providence Saint John a Santa Monica, CA. Kuna iya faɗin yadda jiki yake aiki gaba ɗaya bisa ga gut.

Don ƙarin fahimta, kuna buƙatar sanin menene ƙwayoyin microbes da yadda abin da kuke ci zai iya tasiri ga lafiyarku gaba ɗaya.

Ta yaya lafiyar hanji ke shafar dukkan jiki

Kwayar halittar cikin ku tana nufin kwayoyin cuta da sauran kwayoyin halittar da ke rayuwa a cikin hanyar narkewa, in ji Leslie Bonci, MPH, RD, CSSD, LDN, marubucin Jagorar Associationungiyar Abincin Amurka don Ingantaccen narkewa kumawanda ya kafa kamfanin ba da shawara kan abinci mai gina jiki Nasihar Cin Abinci .

Microbiome na da rawar da zai taka wajen sarrafa narkewar abinci, kare garkuwar jiki, kariya daga wasu cututtuka, na iya samun rawar takawa wajen kula da nauyi, kuma zai iya taimakawa wajen magance kumburi, in ji Bonci. Wadannan kwayoyi kuma suna samar da bitamin B12, thiamine, riboflavin, da bitamin K, wanda yake da mahimmanci don taimakawa daskarewar jini.

Gut bacteria ma na da mahimmanci maganin ƙwayar cuta da haɓaka bioavailability na magunguna (ko yawan adadin magungunan da ke shiga wurare dabam dabam lokacin da kuka sha magani).

Idan microbiome a cikin hanjinku bai da yawa kamar yadda ya kamata-ma’ana, babu wadatattun kwayoyin cuta masu amfani-haɗarin wasu cututtuka kamar su ciwon sukari na 1, cututtukan zuciya na rheumatoid, muscular dystrophy, multiple sclerosis da fibromyalgia na iya zama mafi girma, yayi bayani Bonci.

Hakanan, samun ƙwayoyin cuta masu ɗauke da hanji na iya zama mummunan abu ga hanji gabaɗaya, suma. Trimethylamine N-oxide (TMAO) wani mahadi ne wanda aka kirkira a jikinka bayan ka ci abinci wanda ke ɗauke da wani abu da ake kira choline. Jan nama da kwai su ne manyan abubuwan da ake samun choline, in ji Dr. Bedford. Mugayen kwayoyin cuta a cikin hanjin ku na iya haifar da choline, wanda ke haifar da karuwar TMAO, in ji shi. Yawanci TMAO na iya kasancewa da alaƙa da atherogenesis, wanda shine tarin alamun mai a cikin jijiyoyin jini, wanda bashi da lafiya.

Haka kuma mummunan kwayar cuta da ke cikin hanji na iya kara barazanar daskarewar jini, in ji Bonci. Karatun da ake yi don tantancewa idan canza microbiota gut zai iya rage matakan cholesterol, shima.

Menene ke haifar da hanji?

Ana kuma san hanji mara lafiya kamar gutsi mai ɓarna. Hanji mai zubewa yana faruwa yayin da sarari tsakanin sel na hanjin hanji ya rabu, kuma wasu abubuwan da yakamata su kasance a cikin hanjin ya zube ta cikin sassan kwayoyin kuma ya sami hanyar shiga rafin jini, in ji Dr. Bedford. Hakanan za'a iya kiran shi azaman ƙara yawan hanji . Wannan na iya haɗawa da ƙwayoyin abinci waɗanda zasu iya haifar da halayen rashin ƙarfi, da kuma sinadarai masu guba da ƙwayoyin cuta ke samarwa, wanda ke haifar da kumburi da rashin aikin hanji, in ji Bonci.

Menene ke haifar da hanji? A cewar Bonci, mai zuwa na iya taimakawa ga zubewar ciki ko rashin lafiya:

• Rashin cin abinci mara kyau
• Levelsananan ƙarfe, bitamin A, da bitamin D
• Danniya
• Maganin rigakafi

Kwayar cututtukan hanji mara lafiya

Babu wata alama guda ɗaya tak da za ta binciko hanji mai narkewa, amma akwai alamomi da yawa waɗanda za ku iya samun ɗaya. Wadannan alamun sun hada da:

• Ciwon mara na kullum
• Maƙarƙashiya
• Kumburin ciki
• Bwannafi
• Gajiya
• Ciwon kai
• Matsalar fata
• Hadin gwiwa
• Kumburi

Yadda ake bincikar hanji mai zubewa

Idan kana fuskantar daya ko fiye daga cikin wadannan alamun, yi shawara da likitan ciki, likitan da aka horar da shi musamman don kula da cututtukan ɓangaren narkewa, don ganewar asali. Babu wani gwaji don bincikar hanji mara lafiya, amma likitan ku na iya ba da umarnin waɗannan kimantawa: gwajin lactose / mannitol, gwajin parasite, gwajin dysbiosis na ƙwayoyin cuta, ko gwajin rashin haƙuri / rashin lafiyan abinci.

Yadda ake inganta lafiyar hanji

Kada ku damu idan kuna da malaɗa ko ƙoshin lafiya-akwai abubuwan da zaku iya yi don inganta batun.

1. Canza tsarin abincinka

Fara tare da abincinku. Bonci ya bada shawarar cin abinci iri-iri masu yawan gaske, wadanda ke taimakawa kariya daga hanjin hanji. Gwada gwadawa dan wake, lentil, peas, berries, ko kwaya a cikin abincinku. Abincin abinci mai kauri yana taimakawa wajen inganta halittu masu yawa a cikin hanjin kanta, in ji Dr. Bedford. Wannan kuma zai taimaka wajen rage kayan samfuran da zasu iya taruwa a cikin hanji, kamar choline.

Hakanan za ku so ku ci abincin da ke ɗauke da bitamin D, don kare kariya daga hanji, da kuma bitamin A don hana rashi, in ji Bonci. Don samun bitamin D gwada gwaiduwar kwai, tuna, hanta naman sa, ko sardines. Kifi yana da kyau ga hanji kuma saboda yana dauke da kitse mai kyau kuma yana da tushen furotin mai kyau, wanda yake kara wa halittar halittar hanji, in ji Dr. Bedford. Don bukatun bitamin A na juya zuwa kayan lambu kamar karas, squash, dankali mai zaki, da alayyafo.

Abincin da ke dauke da maganin rigakafi kamar abincin da aka dafa ko kuma abinci mai daɗaɗaɗɗa yana da lafiya ga gut. Wadannan abincin sun sake kara yawan bambance-bambancen kwayoyi a cikin hanjin kanta, wanda ke taimakawa tare da lafiyar gaba daya, in ji Dr. Bedford.

Don taƙaitawa, ga nau'ikan abinci guda huɗu waɗanda ke warkar da hanjinku:

1. Babban abinci mai ƙanshi kamar wake, lentil, peas, berries, kwayoyi
2. Vitamin mai wadataccen abinci kamar yolks, tuna, hanta naman sa, sardines
3. Kayan lambu masu wadataccen Vitamin A kamar karas, squash, dankali mai zaki, alayyafo
4. Abincin da aka zaba ko mai daɗaɗa kamar kimchi, sauerkraut, kombucha

Ana al'ajabin waɗanne irin abinci ne za a guji? A cewar Bonci, abinci tare da waɗannan halaye na iya zama ba kyau ga tsarin narkewa:

• Fiberananan fiber
• Barasa fiye da kima
• Abincin Sugary
• Abincin mai mai yawa
• Abincin da ke ɗauke da giya mai sikari, kamar gumis da ba shi da sukari da kuma ƙananan ƙwayoyi (na iya haifar da kumburi da gudawa)
• Maganin kafeyin a cikin adadi mai yawa (na iya haifar da yawan hanji)
• Abin sha mai narkewa (na iya haifar da kumburi)
• Abincin mara mai
• Jan nama mai yawa (na iya ƙara matakan TMAO)

Abincin kawar da abinci ko gwajin alerji na abinci, daga likitan ciki ko rigakafin rigakafi na iya taimaka gano abincin da ba shi da lafiya ga naka hanji musamman. Wannan na iya taimakawa wajen gano ko wane irin abinci ne ke haifar da matsala, in ji Dokta Bedford.

2. Add a cikin probiotic

Magungunan rigakafi kwayoyin halitta ne, kamar kwayoyin cuta da yisti, wadanda ke da fa'ida ga lafiya. Kuna iya samun maganin rigakafi a cikin abinci mai ƙanshi kamar wasu yogurts, kefir, kombucha, sauerkraut, pickles, miso, kimchi, da ƙari. Idan baku isa ba da waɗannan ƙwayoyin cuta masu lafiya ta hanyar abincinku, kuna iya tuntuɓi mai ba ku kiwon lafiya game da ƙara a probiotic kari cikin ayyukan yau da kullun.

Kuna da tiriliyan na kwayoyin cuta a cikin hanji - sun fi ƙwayoyin cuta fiye da ƙwayoyin jikinku, in ji Dokta Bedford. Yana da mahimmanci ku sami babban nau'in halittu na kwayoyin cuta. Abubuwan rigakafi suna ba ku babban ƙwayoyin ƙwayoyin rai waɗanda za su rayu a cikin hanji, wanda ke ƙaruwa da bambancin halittu na ƙwayoyin cuta. Magungunan rigakafi suna ƙara ƙwayoyin cuta masu kyau don samar da ƙarin bambancin halittu, don haka tsarin narkewar abinci zai iya tafiya tare da al'ada, Dr. Bedford ya ƙara da cewa.

3. Rage matakan damuwa

Yi imani da shi ko a'a, damuwa a zahiri yana da babban tasiri ga lafiyar hanji. Gutunƙarar ciki na iya zama samfurin damuwa da damuwa .

Don rage damuwa, gwada abubuwa kamar zuzzurfan tunani, yoga, da numfashi mai zurfin ciki.

Dangantaka: Mafi kyawun ƙa'idodin lafiyar ƙwaƙwalwa

4. Kasance tare da motsa jiki

Idan kana fuskantar cututtukan hanji marasa lafiya, zaka iya yin la'akari da sake duba naka motsa jiki na yau da kullun . Manya ya kamata su sami shawarar Mintuna 150 zuwa minti 300 a mako na aiki na tsaka-tsaki ko minti 75 zuwa mintina 150 na ƙarfin motsa jiki mai ƙarfi.

Akwai karatu daban-daban da aka nuna mutanen da ke motsa jiki suna da ƙoshin lafiya fiye da waɗanda ba su yi ba, in ji Dokta Bedford. Yaduwar jini da sha daga hanji da ke faruwa yayin motsa jiki yana da kyau ga hanji, kuma yana da kyau ga duk cikin lafiyar.

Tabbatar kawai kada ku cika shi- yawan motsa jiki a zahiri na iya ƙarawa zuwa al'amuran cikin ku.

5. Samu ingantaccen bacci

Rashin barci mai kyau na iya shafar ƙwayar microbiome ɗinka , kuma A cewar Gidauniyar bacci , manya tsakanin shekaru 24 zuwa 64 ya kamata suyi bacci na sa'o'i bakwai zuwa tara a dare. Idan kana fuskantar matsalar yin bacci da daddare ko kuma yin bacci, yi magana da likitanka don ganin ko akwai wani abin da zaka iya yi.

Dangantaka: Hanyoyi 23 don bacci mafi kyau yau da daddare

6. Bi da lamuran lafiya

Kula da lamuran kiwon lafiya masu mahimmanci wani muhimmin mahimmanci ne, saboda waɗannan yanayin na iya yin babban tasiri ga lafiyar hanji, in ji Dr. Bedford. Wasu daga cikin waɗannan sun haɗa da:

Ciwon suga

Tabbas wannan babban abu ne, in ji Dokta Bedford. Kowane irin cututtukan zuciya yana da mahimmanci don magancewa, saboda yana haifar da rashin zagayawa zuwa hanji. Hakanan zai iya shafar motsin karamar hanji, rage abubuwa saboda jijiyoyi basa aiki daidai saboda yawan sukari a cikin jini.

Kiba

Wannan na iya haifar da cututtukan zuciya, hauhawar jini, da kuma matsalolin zuciya, wadanda duk suna da illa ga hanji baki daya, in ji Dr. Bedford.

Ciwon hanji mai ciwo, Ulcerative colitis, cutar Crohn

Duk waɗannan suna haifar da kumburi a cikin hanyoyin narkar da abinci kuma suna iya haifar da kumburi, kumburi, da ciwon ciki, in ji Dokta Bedford.

Dangantaka: Maganin IBS da magunguna

Idan kuna tunanin kuna da wata matsala, yi magana da mai ba ku kiwon lafiya game da gwaji game da kowane ɗayan waɗannan batutuwa da shirin magani don magance yanayin, da dawo da lafiyar narkar da lafiyar ku.