Emma Miller
Ginger amathandiza kugaya chakudya polimbikitsa malovu ndi ma enzymes am'mimba.
Ngati nthawi zambiri mumamva kutentha pamtima kapena kusanza, mwina mumadziwa kuti ndi zakudya ziti zomwe zimabweretsa vuto lotere. Ngakhale pali zinthu zambiri zoyambitsa, monga zipatso za citrus ndi zakumwa za carbonated, palinso mankhwala angapo abwino a mankhwala a reflux omwe angathandize kupewa zizindikiro zanu.
Kupsa mtima ndi kusagaya m'mimba ndizizindikiro za acid reflux yomwe imayamba chifukwa cha kukanika kwa m'munsi esophageal sphincter, valavu pakati pa m'mimba ndi kum'mero, malinga ndi University of Chicago Medical School.
Nthawi zambiri, zizindikiro za acid reflux zimatha kuwongoleredwa ndi zakudya komanso moyo. Koma popanda kuwunika moyenera, zovuta zimatha kuyambitsa matenda a reflux a gastroesophageal (GERD), malinga ndi National Institutes of Health. GERD ndizovuta kwambiri komanso zanthawi yayitali zomwe zimaphatikizapo zizindikiro zosasangalatsa za acid reflux.
Zizindikiro za GERD ndi izi:
- Kukhadzula
- Kuphulika m'mimba
- Kupweteka pachifuwa
- Kutsokomola kosatha
- Zovuta kumeza
- Kumva kukhuta mutadya chakudya chochepa
- Malovu ochuluka
- Kumverera kwa chotupa pakhosi
- Kuthamangitsani
- Kusokonezeka
- nseru
- Kupititsa patsogolo
- Kupuma pang'ono
Kudzisamalira nokha komanso kutsatira zakudya kungathandize kuti asidi asamayende bwino asanafike ku GERD. Ngati mukukhala ndi matenda aliwonse, mwina muli kale ndi mndandanda wa zakudya zomwe muyenera kupewa ndi zakudya zokometsera za GERD monga chokoleti, zipatso zowawasa, ndi zakudya zamafuta. Ndipo mwina mwauzidwa kuti musagone mwamsanga mukangodya ndi kudya pang’onopang’ono.
Ngakhale malingaliro onsewa ndi ofunikira, zingakhale zokhumudwitsa kumva kuti simungathe kudya nthawi zonse. Choncho, tiyeni tione zimene mungadye. Nazi zakudya zabwino kwambiri zochizira acid reflux, kuphatikiza zakudya zomwe zimachepetsa acid reflux ndi zakudya zomwe zimalepheretsa acid reflux.
Mbewu zonse ndi nyemba
Mbewu zonse ndi nyemba ndi zina mwazakudya zabwino kwambiri zochizira kutentha pamtima, osati chifukwa chakuti ndi zabwino pa thanzi lonse, komanso chifukwa zimakhala ndi fiber zambiri kuposa zakudya zina. Malinga ndi a Johns Hopkins Medicine, CHIKWANGWANI chingalepheretse zizindikiro za acid reflux kuti zizichitika pafupipafupi.
Pokhala ndi fiber yokwanira m'zakudya zanu, chimbudzi ndi njira zochotsera m'mimba zimakhala zachangu. Malinga ndi kafukufuku wofalitsidwa mu June 2018 mu World Journal of Gastroenterology.
Mwa kuyankhula kwina, CHIKWANGWANI chingathandize kupewa kutsekula kwa esophageal sphincter ndipo kungathandize kufulumizitsa ndondomekoyi kuti muchepetse kupanikizika ndi kutupa m'mimba.
Ndipo mbewu zonse ndi chimodzi mwazinthu zazikulu za zakudya zamafuta zomwe zimathandiza pa acid reflux. “Ululu ndi zinthu zina zambewu zonse ndi zoziziritsa kukhosi komanso zosavuta kuzipirira. Ali ndi fiber zambiri komanso shuga wotsika, zomwe zingathandize kuchepetsa zizindikiro za GERD, "anatero Abby Sharp, MD.
Zakudya zina zambewu zonse kuti mupewe kapena kuletsa kutentha kwa mtima ndi izi:
- Mbewu zonse ndi mkate wa rye (mkate wabwino kwambiri wa asidi reflux ndi mitundu yonse yambewu, osati mkate woyera)
- Msuzi wa Brown
- Kinoya
- Mbuliwuli
Lauren O'Connor, yemwe ndi katswiri pa chithandizo cha GERD, amalimbikitsanso zakudya izi kuti mupewe acid reflux:
- Nyemba zonse zouma monga nyemba
- Zonse za mphodza
- Chikapu
- Edamame
- njiwa nandolo
masamba
Ngakhale kuti palibe chakudya chomwe chimachiza kutentha kwa mtima, masamba ndi chisankho chabwino pa ululu wa GERD.
Masamba ndiwofunika kwambiri pazakudya za ku Mediterranean, ndi abwino kwa acid reflux ndipo ali m'gulu lazakudya zabwino kwambiri zolimbana ndi kutentha pamtima chifukwa nthawi zambiri zimakhala zosavuta m'mimba. O'Connor anati: “Pali ndiwo zamasamba zambiri zoyenera anthu odwala matenda a reflux, ndipo muyenera kuzidya zambiri kuti achire.
Malinga ndi a Cleveland Clinic, akatswiri amalimbikitsa kudya masamba atatu kapena kuposerapo tsiku lililonse, ndi gawo limodzi lofanana ndi 1/2 chikho cha masamba ophika kapena 1 chikho cha masamba osaphika.
O'Connor amalimbikitsa masamba otsatirawa omwe ali oyenera kuchiza GERD:
- Kolifulawa
- Mkhaka
- Zukini
- Karoti
- Burokoli
- Zidutswa
- Nandolo
- Sikwashi yam'madzi
Malinga ndi a Johns Hopkins Medicine, masamba owuma monga mbatata ndi abwino kwa GERD. Mbatata zotsekemera ndi zabwino kwa kutentha pamtima chifukwa zimakhala ndi fiber zambiri. Mbatata zokhazikika zimathandizanso ndi kutentha pamtima pazifukwa zomwezo.
Zowonadi, molingana ndi Academy of Nutrition and Dietetics, masamba onse atha kukuthandizani kuti mukwaniritse zomwe mukufuna, zomwe ndi magalamu 14 pazakudya za 1000 patsiku.
Zipatso ndi otsika acidity
Zipatso nthawi zambiri zimawonedwa ngati zopanda malire pazakudya za reflux, koma pali zochepa zomwe muyenera kuzipewa, monga zipatso za citrus ndi timadziti. Apo ayi, zipatso nthawi zambiri zimagwirizanitsidwa ndi chiopsezo chochepa chokhala ndi GERD, malinga ndi kafukufuku wa November 2017 mu Research in Medical Sciences.
Acid reflux imatha kuyambitsa esophagitis, kutupa kwa esophagus. Kusunga kutupa pansi ngati muli ndi asidi reflux kungathandize kupewa reflux kuti isapitirire ku esophagitis. Malinga ndi Harvard Health Publishing, zipatso ndi gawo lofunikira pazakudya zotsutsana ndi kutupa.
O'Connor akunena kuti zipatso zina siziyenera kuyambitsa kutentha pamtima. Nawa malingaliro ake pazomwe muyenera kudya mukakhala ndi acid reflux (kapena kupewa zonse):
- Peyala
- Vwende
- Nthochi
- Peyala
Kuphatikiza apo, ma blueberries, raspberries, ndi maapulo ndi abwino kwa acid reflux, akutero Dr. Shahzadi Deveh.
Mafuta abwino
Mwina munamvapo kuti zakudya zamafuta zimatha kuyambitsa kutentha kwapamtima. Ndipo ngakhale kuti izi ndi zoona pazakudya zokhala ndi mafuta okhuta kapena opangidwa ndi mafuta (monga chakudya chokazinga kapena chofulumira, nyama yofiira, ndi zinthu zophikidwa), mafuta ena athanzi amatha kukhala ndi zotsatira zosiyana, malinga ndi International Foundation for Functional Gastrointestinal Disorders. IFFGD).
Kuphatikizirapo mafuta ochulukirapo a monounsaturated ndi polyunsaturated muzakudya zanu zotenthedwa pamtima ndi gawo limodzi lazakudya zolimbitsa thupi zomwe zingakuthandizeni kuthana ndi vutoli. Malinga ndi IFFGD, magwero abwino amafuta ndi awa:
- Mafuta (monga azitona, sesame, canola, mpendadzuwa, ndi avocado)
- Mtedza ndi batala wa mtedza
- Mbewu.
- Zogulitsa za soya monga tofu ndi soya
- Nsomba zonenepa monga salmon ndi trout
- Langizo.
Kudya zakudya zabwino zochimwira pamtima si gawo lokhalo lazakudya zikafika pakuchepetsa zizindikiro zanu - palinso mankhwala ena achilengedwe omwe muyenera kuyesa.
"Kuchepetsa kutentha kwa mtima, sikungolola ndikupewa mindandanda, komanso kukula kwa magawo," akutero Bonnie Taub-Dix, MD. "Anthu omwe amadya mopitirira muyeso nthawi imodzi amatha kukhala ndi vuto lalikulu kuposa omwe amagawaniza zakudya ndi zokhwasula-khwasula m'magawo ang'onoang'ono tsiku lonse."
Mapuloteni owonda
Mofananamo, mapuloteni ndi gawo lofunika la zakudya zilizonse zolimbitsa thupi. Koma ngati muli ndi kutentha pamtima, sankhani mosamala. Malinga ndi IFFGD, sankhani zowonda, zopanda khungu monga:
- dzira
- nsomba
- Tuna
- Tofu
- Nkhuku kapena Turkey popanda khungu
Sankhani mapuloteni omwe amawotchedwa, owiritsa, okazinga, kapena ophika m'malo mokazinga kuti achepetse chiopsezo cha reflux.
Water
Sizingakhale "chakudya" ndendende, koma kudziwa zamadzimadzi zomwe zili zabwino kwa inu pamndandandawu ndikofunikira kwambiri. Ngakhale kuti madzi pawokha sakhala ndi mphamvu yochiritsa, kuchotsa zakumwa zina (monga mowa kapena khofi) ndi madzi kungathandize kuchepetsa zizindikiro za kutentha kwa mtima.
Mukungoyenera kupewa ma sodas, chifukwa apezeka kuti akuipiraipira, malinga ndi a Johns Hopkins Medicine.
Malinga ndi kafukufuku wa Januwale 2018 wa Gut ndi Chiwindi, mwa anthu ena omwe ali ndi GERD, kutupa sikungakhale chizindikiro chosasangalatsa komanso kungayambitse kutupa. Ngakhale zingawoneke ngati zotsutsana ndi kuchotsa kutupa ndi madzi, izi ndi zomwe muyenera kuchita.
Kumwa madzi kungathandizenso kuchepetsa asidi wa m'mimba, akutero Elizabeth Ward, ndipo izi zingakhale zothandiza kwambiri ngati mwachibadwa mumatulutsa asidi wambiri m'mimba.
Malinga ndi a Johns Hopkins Medicine, kudya zakudya zokhala ndi madzi ambiri komanso kutafuna chingamu patatha mphindi 30 mutadya kungathandize kuchepetsa ndi kuchepetsa asidi wa m’mimba.
ginger wodula bwino
Ngati mukufuna malingaliro ochulukirapo a zakumwa zoziziritsa kukhosi, O'Connor amalimbikitsa tiyi ya ginger.
“Ginger amathandiza kugaya chakudya polimbikitsa malovu ndi michere ya m’mimba,” iye akutero. "Izi zimachotsa mpweya wochuluka komanso kuchepetsa m'mimba."
Kuti apange tiyi ya ginger kunyumba, O'Connor akulangiza kuwiritsa magawo angapo a mizu ya ginger wonyezimira m'madzi otentha pa chitofu. Kenaka sungani zidutswa za ginger ndikusiya madziwo kuti azizizira mokwanira kuti mumwe bwino.
