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ʻO kahi ʻōnaehana digestive olakino kahi hopena o ka papaʻai olakino a me ka nohona. ʻO ka ʻōnaehana digestive kanaka kahi mahele paʻakikī o nā ʻokana a me nā glands i manaʻo ʻia no ka hana ʻana i ka meaʻai. I mea e hoʻohua ai i ka ikehu mai ka meaʻai a mākou e ʻai ai, pono i ke kino e wāwahi i ka meaʻai i nā mole liʻiliʻi e hiki ke komo a hoʻohana ʻia no nā hana kino like ʻole. He mea nui nō hoʻi e lawe i nā ʻōpala mai ko mākou kino.
Kūleʻa pinepine nā pilikia o ka ʻai ʻana, keu hoʻi i waena o ka poʻe e ʻai i ka nui o nā meaʻai palai a me nā cheesy a i ʻole nā papaʻai kaumaha. Ma kahi o 1 i ka 4 poʻe ma India e luhi ʻia e nā pilikia digestion [1] [elua] .
Hiki i nā pilikia digestive a i ʻole digestion nāwaliwali ke kū ʻole ka meaʻai i ka meaʻai a i ʻole ma muli o nā pilikia e pili ana e like me ka maʻi reflux gastroesophageal, ulcer a i ʻole maʻi maʻi gallbladder, nā pilikia a me nā intolerance ʻai, i hiki ke hoʻohuli i nā ʻōuli e like me bloating, gas, nausea, luaʻi , piha piha ma hope o ka pāʻina ʻana, a i ʻole ʻeha ke ʻā nei i ka umauma a me ka ʻōpū [3] [4] .
I kēia lā, e nānā mākou i ka mea wea k digestion ʻo ia a pehea e hoʻomaikaʻi ai i kāu digestion.
He aha ke ʻano o ka digesting nawaliwali?
Manaʻo wau he mea palekana ke ʻōlelo ʻana ua aneane pau loa mākou i ka loaʻa ʻana o ka pilikia digestion e like me ka ʻōpū huhū, ke huhū a i ʻole ka momona, ka puʻuwai, nausea , kōpaʻa a i ʻole ka palahī. E like me ka inoa e hōʻike nei, ʻo ka palupalu palupalu ke hana ʻole kāu hana digestion e like me ke ʻano o ke kanaka olakino a hoʻonāukiuki a hōʻoluʻolu ʻole hoʻi. [5] .
Inā loaʻa ʻoe kahi digestion nāwaliwali, kahi e hana ʻole ai kāu ʻōnaehana digestive, ʻike paha ʻoe i ka ʻū ʻana o ka puʻuwai i kekahi o ke kinoea i manaʻo ʻole ʻia (a hoʻohilahila) a ʻoi aku. ʻO ka digestion maikaʻi ʻole e alakaʻi mālie ai i kekahi ʻano olakino e like me neʻe hele , hopohopo, kaumaha , eczema, huehue, ʻeha pū a me nā mea āpau [6] . No laila e hoʻopau ʻia nā meaʻai e hōʻino i kāu ʻōnaehana digestive i nā palena palena ʻole a i hōʻalo loa ʻia.
Pehea e holo ai ka ʻōnaehana digestive?
[ʻAoʻao kiʻi: Wiki]
pehea e hooki ai i ka leka spam
Ma mua o ke komo ʻana i ke kumuhana o palupalu hoʻoheheʻe , pono ʻoe e hoʻomaopopo pehea e hana ai kāu ʻōnaehana digestive . ʻO ka Digest kahi hana lōʻihi e pili ana i kou ʻōpū akā i nā ʻōpala he nui e hana i ka tract digestive [7] [8] .
- Hoʻomaka ka digestive i loko o ka waha, kahi e haki ai ka lawā i ka meaʻai ʻoiai ʻoe e nau.
- Ke ale ʻia ka meaʻai, neʻe ka meaʻai nau i ka esophagus, kahi e hoʻopili ai i kou puʻu i ka ʻōpū.
- Hoʻoiho ʻia ka meaʻai i lalo e nā mākala i ka esophagus i kahi kiwaha ma lalo o kou esophagus.
- I ka hōʻea ʻana i ka ʻōpū, haki nā ʻōpū o ka ʻōpū i ka meaʻai i lalo a neʻe i ka ʻōpū liʻiliʻi.
- I loko o ka ʻōpū liʻiliʻi, nā wai digestive mai nā mea like ʻole, e like me ka pancreas a me ka gallbladder e haki hou i ka meaʻai a lawe ʻia nā meaola.
- Hele ke koena i ka ʻōpū nui, kahi e komo ai ka wai āpau.
- ʻO ka mea koe i kēia manawa ka ʻōpala, e neʻe ana i waho o kou kino ma o ka palahu a me ka anus.
Penei kahi a kaʻina digestion olakino hana maʻamau. I ka hihia o ke kanaka me ka digestion nāwaliwali, hiki i nā pilikia ke kū ma nā wahi āpau [9] .
He aha nā kumu o ka hōʻemi nāwaliwali?
Eia kahi papa inoa o kekahi o nā kumu maʻamau o ka palupalu digestion.
ʻAiʻai pono ʻole : ʻO kahi papaʻai i loko o nā meaʻai i hoʻoponopono ʻia, nā meaʻai ʻōpala a i ʻole kahi mea i piha i ka nui o nā huaʻaleʻa, ke kō i hoʻomaʻemaʻe ʻia, ka paʻakai a me nā momona i hiki ke alakaʻi i kahi ʻōnaehana digestive maikaʻi ʻole. [10] . ʻO nā meaʻai i haʻahaʻa i nā meaola pono hiki ke hoʻolohi i ke kaʻina hana a hoʻonā i ka maʻi bloating a me ka huhū [umikumākahi] .
Ka nele o ka hoʻoikaika kino : Hiki i kahi nohona noho ke hana i ka hoʻomohala ʻia ma mua o ke kanahā ʻike ʻia a me nā maʻi maʻi e like me ka maʻi puʻuwai coronary, ʻano diabetes 2, momona, nā maʻi noʻonoʻo, dementia a me nā ʻano maʻi ʻaʻai like ʻole. [12] . Hiki i ka hemahema o nā hana kino maʻamau ke hoʻonāwaliwali i kāu ʻōnaehana digestive [13] , e like me ka hōʻike mau ʻana o nā noiʻi e hiki i kahi regimen hoʻoikaika kino mau ke kōkua i ka mālama ʻana i ka constipation a hāpai i ka digestion olakino [14] .
Ka nele o nā hua a me nā lau i ka papaʻai : ʻAʻole ia he lono e pono nā hua a me nā mea kanu no ka mālama ʻana i ka papaʻai olakino. ʻO ka ʻai ʻana i nā mea ʻai a ʻoi paha a me nā huaʻai hiki ke alakaʻi i ka constipation a me nā maʻi digestive ʻē aʻe [umikumālima] . ʻO ke olonā i loaʻa i nā huaʻai a me nā mea kanu ke kuleana nui i ka mālama ʻana i nā koʻohune ʻōpū maikaʻi.
Ka nele o ka hiamoe : ʻO ka hiamoe hiamoe kahi kumu nui no ka hoʻonui ʻana i ka makemake, kahi hiki ke hoʻonui pono i ka makaʻu o ka palupalu digestion [16] . Ma waho o ka ʻiʻini i nā meaʻai māmā maikaʻi ʻole ke loaʻa ka pō hiamoe ʻole, hiki ʻole i kēia mau ʻano ʻai pono ʻole ke hoʻoliʻiliʻi i nā pae hormonone pū kekahi. ʻAʻole hiki i ka hiamoe nui ke alakaʻi i nā pilikia pili i ka digestion e like me gastroesophageal reflux maʻi, irritable bowel syndrome a me ka hana dyspepsia. [17] [18] .
ʻAʻole lawa ka lawe wai ʻana : Kuhi nā noiʻi he make wai kekahi o nā kumu nui o kahi ʻōnaehana digestive maikaʻi ʻole, e hiki ai i ka constipation, gastritis a me ka reflux waikawa no ka mea ʻaʻole lawa ka wai o ka ʻōpū e hana i ka waikawa digestive i koi ʻia no ka ʻai ʻana i kāu meaʻai. [19] . Pono ka hapanui o nā mākua olakino e inu ma ka liʻiliʻi he 7 a 8 mau aniani o ka wai i kēlā me kēia lā a koi paha i nā mea hou inā lākou e noho ana i ka wā wela a i ʻole inā hana kekahi i nā hana koʻikoʻi.
Overeating : Kekahi o nā kumu nui no ka nāwaliwali o ka digestion, hoʻoneʻe ka ʻai nui ʻana i ke kaʻina hana digestive e hoʻomau ai i ka meaʻai āu i ʻai ai i loko o ka ʻōpū no ka manawa lōʻihi a ʻoi aku ka lilo i momona [iwakālua] . ʻO ka lawa ʻole o ka digestion e hopena i nā pilikia like ʻole e like me ka puʻuwai puʻuwai a me ka reflux acid, ka luaʻi a me ka nausea [iwakāluakumakahi] .
He aha nā hōʻailona o ka hōʻemi nāwaliwali?
Ma waho o kāu ʻano palaualelo, maʻalahi ka nohona o kēia au i kekahi e hoʻomōhala palupalu i ka digestion mai nā pae kiʻekiʻe-stress, ka liʻiliʻi o ka hiamoe, a me nā ala ʻē aʻe. Eia nā hōʻailona a me nā ʻōuli e hōʻike ai he nawaliwali ka ʻai. [22] [2. 3] :
- ʻO ka'ōpū huhū, ʻo ka hapa nui o ka manawa o ka lā
- Hoʻololi ke kaumaha i manaʻo ʻole ʻia
- Nā haunaele hiamoe
- Ka luhi mau
- Hoʻonāukiuki ʻili
- ʻAno ʻai ʻole
- Puʻuwai puʻuwai
- Nusea
- Gasekine
- Puʻupuʻu
- Konipōpō
- Pohā
Pehea e hoʻomaikaʻi ai i ka nāwaliwali nāwaliwali | Pehea e hiki ai iaʻu ke hoʻomaikaʻi i kaʻu digesting nawaliwali?
ʻO ka pilikia o ka digestion nāwaliwali ʻaʻole ia kahi mea i pane ʻole a i ʻole kahi paʻakikī e haki. ʻO ka lawe ʻana i ke ala ola a me ke olakino hiki ke kōkua i nā ʻano he nui e hoʻomaikaʻi ai i kāu kaʻina digestion.
pehea e wehe ai i ka tan me ka wikiwiki
Eia kekahi ʻōlelo aʻoaʻo a me nā lāʻau e kōkua ai i ka hoʻomaikaʻi ʻana i ka palupalu.
Hoʻohui i nā huaʻai i ka ʻaina kakahiaka : Hoʻohui ʻia o nā meaʻai maka, e like me nā huaʻai hiki ke kōkua i ka hoʻomaikaʻi a hoʻoikaika i kou digestion [24] . ʻAina kakahiaka ʻo ia kekahi o nā meaʻai nui o ka lā e hoʻonui ai i kou hiki ke hana i kēlā me kēia lā a me ka hoʻohui ʻana i nā hua e like me ka maiʻa, kiwi, papaya, cherry etc. hiki ke kōkua me kāu kaʻina digestion [25] .
Inu wai : ʻO ka inu ʻana i ka wai kūpono i kēlā me kēia lā ke kī i kāu hana digestion [26] . Pono kekahi e inu ma kahi o 7 a 8 mau aniani o ka wai i kēlā me kēia lā [27] . Inu i kahi kīʻaha wai me kēlā me kēia pāʻina, a kōkua pū ia i ka mālama ʻana iā ʻoe i ka piha a me ka wikiwiki i ka hana digestion.
E ʻai i nā mea kanu momona a me nā huaʻai : Pono nā mea kanu a me nā huaʻai no ka mālama ʻana i ka papaʻai olakino a me ke kaʻina digestion olakino. Hoʻopili pū i nā mea ʻai momona a me nā huaʻai i hiki ke wikiwiki i ke kaʻina hana digestion a paipai i ka lawe maikaʻi ʻana o nā meaʻai mai ka meaʻai i hoʻoiho ʻia. [28] .
...
Hoʻomaʻamaʻa pinepine : Hiki i ka hoʻoikaika kino mau ke kōkua i ka hoʻomaikaʻi ʻana i ka hana digestion me ka hoʻāʻo iki. ʻAʻole pono ʻoe e hana i nā hana koʻikoʻi ma ke ʻano he hele wāwae no 20-30 mau minuke, ʻo nā pahu paʻi maʻalahi a me ka jogging he mea pono pū kekahi i ka hoʻomaikaʻi ʻana i ka digestion nāwaliwali. [29] .
Probiotics a me nā meaʻai hū : Nā meaʻai Fermented e like me yoghurt, kimchi. Kākoʻo kefir a me nā ʻōnaehana kino olakino mai kou waha a i kou ʻōpū, a kōkua i ke kaohi ʻana i nā microorganism weliweli e like me nā g germ. Hiki i kēia mau meaʻai ke hoʻomaikaʻi i ka lawe ʻana o ka momona a hoʻomaikaʻi i ke kaʻina digestion.
ʻO kekahi o nā ʻōlelo aʻoaʻo ʻē aʻe e hoʻomaikaʻi ai i ka digestion nāwaliwali penei [30] :
- Hiamoe maikaʻi
- E ʻai i kāu meaʻai e noho ana i lalo
- ʻAi i nā meaʻai māmā a me nā meaʻai palai ʻole
- E hoʻomaʻamaʻa i ka kaohi hapa
- ʻAi i nā meaʻai maoli
- E hoʻohui i ka aila iʻa i kāu papaʻai
- Hoʻoponopono i kāu mau pae koʻikoʻi
- E nau pono i kāu ʻai
- Hōʻalo i ka ʻalekole a me ka paka
Nā Lapaʻau home no ka hōʻemi nāwaliwali
Eia ka papa inoa o nā hoʻoponopono home e hiki ke kōkua me ka digestion nāwaliwali a hāʻawi i kahi hoʻomaha.
1. Mīʻī Mint
Ua hōʻike ʻia nā noiʻi e hiki i ka ʻai ʻana i nā lau mint ke kōkua i ka hoʻomaikaʻi ʻana i ka digestion. Hiki i ka menthol hoʻohui hana i ka lau mint ke hoʻonui i ka digestion [31] . Kahi lāʻau lapaʻau no ka nausea a me ka ʻai ʻole, pono e hoʻopau ʻia ka lau mint i ka nui o ka nui. ʻO ka nui o ka ʻai ʻana o nā lau mint hiki i ke kumu o ka painu a i ʻole reflux waikawa. Hōʻike nā noiʻi e hiki iā ʻoe ke inu i 2-3 kīʻaha o ka tiī mint i kēlā lā i kēia lā no nā hopena maikaʻi [32] .
Pehea e hana ai i ka tī mint no ka palehua digestion
- Hiki iā ʻoe ke hoʻohana i nā lau mint maloʻo a i nā mea hou paha.
- Inā he tī hou, e lawe i kahi lau mint hou a hoʻokomo i ka wai paila a hoʻolapalapa ia no kekahi manawa.
- A laila kūlia ma kahi o hoʻokahi minute.
- Kuhi ʻia a laila inu.
- Inā he lau maloʻo maloʻo maloʻo, e lawe i kahi lau maloʻo maloʻo a laila hoʻohui i ka wai i hoʻolapalapa ʻia. Pahu iā ia ma kahi o 10 mau minuke.
- Kuhi ʻia a inu.
2. ʻO Chamomile Tea
ʻO ka ʻai mau ʻana o ka tī chamomile hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka digestion a me ka wikiwiki i ke kaʻina digestion [33] . Inu ia i ʻelua mau manawa i ka lā no nā hopena maikaʻi.
Pehea e hana ai i ke kī chamomile no ka digestion nāwaliwali
- No ka hoʻomākaukau ʻana i ka tī chamomile, kau i hoʻokahi ʻeke ʻeke ʻelua paha i loko o ka wai paila no 10 mau minuke.
- E ninini i loko o kahi kīʻaha a hoʻonui i ka meli, inā makemake ʻia.
- Inu i ke kī 2 manawa i ka lā e hoʻomaikaʻi ai i ka digestion.
3. Kahakaha
ʻO kahi meaʻai a lāʻau ʻē aʻe paha e pono ai no ka pilikia e pili ana i ka digestion, hiki i ka ginger ke hōʻemi i ka acid acid a hāpai i ka digestion maikaʻi [3. 4] . Inu i kahi kīʻaha kīʻaha ginger e pono ai e hōʻoluʻolu i kou ʻōpū a hoʻopau i ka huhū ʻole.
Pehea e hana ai i ke kīʻaha ginger no ka nāwaliwali o ka ʻai
- No hoʻokahi kīʻaha kīʻaha ginger, e hoʻohui i 2 tsp o ka ginger grated hou i ka wai a hoʻolapalapa.
- Hiki i ka inu ʻana i ka tī ginger ke kōkua i ka hōʻoluʻolu ʻana i ka ʻōpū, keu hoʻi i nā wahine hāpai.
4. Vinegar ʻO Apple Cider
Ua hoʻohana ʻia ʻo Apple cider winika e mālama i ka reflux acid no kekahi manawa lōʻihi. Ke pau, kōkua ia i ka mālama ʻana i nā ʻōuli o ka reflux acid, e like me ka puʻuwai puʻuwai a me ka nausea a hoʻomaikaʻi i ke kaʻina digestion [35] .
Pehea e hoʻohana ai i ka vīneka cider no ka digestion nāwaliwali
- E hoʻohui i hoʻokahi a i ʻelua puna paha o ka vīnī cider maka maka i kahi kīʻaha wai a inu no ka wikiwiki wikiwiki a i ʻole,
- Inu i kēia hui ʻana 30 mau minuke ma mua o ka ʻai ʻana.
5. Nā Hua Fennel
Loaʻa i nā hua Fennel kahi hopena hōʻoluʻolu i kou kino e kōkua ai me ka digestion [36] . ʻO Fennel kahi mea kanu antispasmodic i hiki ke mālama i ka indigestion a me nā pilikia gastrointestinal e like me ka ʻōpū ʻana o ka ʻōpū, nausea, a me ka momona. [37] .
Pehea e hoʻohana ai i nā hua fennel no ka palupalu digestion
- E hoʻomoʻi i ka punetune o ka hua fennel i pīpī ʻia i ka wai.
- E hoʻolapalapa no 10 mau minuke a ʻoluʻolu ma mua o ka inu ʻana.
- Hiki iā ʻoe ke inu i ke kī fennel.
6. Wai Lemon
ʻO ka maʻalea kahiko loa i loko o ka puke, ʻo ka lemon ka pane kūpono no ka mālama ʻana i ka digestion nāwaliwali. Loaʻa i ka hua citrus nā mea e kōkua i ke ake e hana i ka bile i kahi nui kūpono e kōkua ai i ka digestion [38] . Kōkua pū ka wai lemona i ka hoʻōla ʻana i ka paʻa paʻa a me ka palahī. Inu i kahi aniani o ka wai lemona i kēlā me kēia lā e hoʻopau i nā pilikia pili i ka digestion [39] .
Pehea e hana ai i ka wai lemona no ka digestion nāwaliwali
- E ʻokiʻoki i 2 mau lemona i ka hapalua a hoʻokomo iā lākou i loko o kahi pola i loaʻa ka 200 ml o ka wai.
- E hoʻolapalapa i ka wai no 3 mau minuke.
- E hōʻoluʻolu ia no 10 mau minuke.
- Wehe i ka lemon a me ka pulp mai ka wai.
7. Soda hoʻomoʻa
ʻOiai he mea kahaha paha ia, he mea maikaʻi ka baking soda no ka hoʻomaikaʻi ʻana i ka digestion nāwaliwali [40] . Hiki ke kōkua i ka mālama ʻana i ke kaulike PH olakino i loko o ka ʻōnaehana digestive no ka digestion maikaʻi, hoʻemi ʻia ka reflux acid, a me ka ʻōpū olakino maikaʻi. [41] .
Pehea e hoʻohana ai i ka soda bakena no ka digestion nāwaliwali
- E lawe i kahi teaspoon o ka soda bakena a hoʻohui i kahi aniani o ka wai.
- Hoʻohui maikaʻi a inu i mea e hoʻomaha ai.
Nā Mea ʻai E ʻAi No ka digesting nawaliwali
Hiki i kēia mau mea ʻai ke kōkua i ka hoʻomaikaʻi ʻana i kāu kaʻina digestion holoʻokoʻa [42] :
- Mele
- Nā hua Chia
- ʻO nā meaʻai Probiotic e like me yoghurt, kefir, kombucha, tempeh, kimchi, miso etc. [43]
- Nā meaʻai prebiotic e like me kālika, ʻaka, maiʻa a pēlā aku.
- Beetroot
- Nā mānoanoa holoʻokoʻa e like me ka ʻoka, laiki palaoa, bale a pēlā aku. [44]
- ʻO nā lau lau uli e like me ka milo, broccoli a pēlā aku.
- Salemona
- Hulu iwi
Nā Mea ʻai e hōʻalo ai no ka nāwaliwali o ka nāwaliwali
Eia kahi papa inoa o nā meaʻai āu e kaupalena ai e hoʻomaikaʻi i kāu digestion nāwaliwali [43] :
- Kope me ka waiū
- Nā meaʻai momona e like me ka ʻulaʻula, ka tī, a pēlā aku.
- Nā meaʻai i hoʻomoʻa ʻia a me nā meaʻai
- Nā mea hoʻonani ʻoka
Ma kahi palapala hope loa ...
Ke noʻonoʻo nei i ka digestion i waena o nā hana nui e koi ʻia iā ʻoe e noho ola a olakino hoʻi, ʻo ka loaʻa ʻana o ka digestion nāwaliwali e hiki ai i nā pilikia olakino. Kuhi nā noiʻi i kekahi mau hihia, hōʻike ka palupalu i ka digestion no nā hui nui o nā maʻi pili pono ʻole. Eia nō naʻe, hiki iā ʻoe ke kōkua i ka hoʻomaikaʻi ʻana i kāu digestion ma ke ʻae ʻana i kahi nohona olakino.
Kaha : ʻO ka palaka pinepine a me ka digestion nāwaliwali he hōʻailona pinepine ia o kahi pilikia digestive mau e like me ka reflux acid, gastritis, a me ka maʻi ʻaʻai ʻōpū.
Nā nīnau i nīnau pinepine ʻia
P. Pehea wau e hoʻomaʻemaʻe ai i kaʻu ʻōnaehana digestive?
I: ʻO ka inu ʻana i ka nui o ka wai a me ka noho hydrated kahi ala maikaʻi loa e hoʻoponopono i ka digestion. ʻO ka ʻai ʻana i nā meaʻai i kiʻekiʻe i ka wai a kōkua pū kekahi.
P. He aha nā mea ʻai ʻekolu ʻoi loa o ka digestion?
I: Nā meaʻai palai, nā meaʻai citrus a kō kō.
P. Pehea ʻoe e hoʻonohonoho hou ai i kou ʻōpū?
I: Koho i nā ʻano hua palaoa a pau o ka berena, pasta a me ka laiki ma mua o nā ʻano keʻokeʻo, e hoʻopau i nā puʻupuʻu, nā pi a me nā līlū, e ʻai i nā meaʻai probiotic, e hoʻopau i nā mea kanu, a ʻai me ka noʻonoʻo a mālama i kou kaumaha.
P. He aha nā meaʻai e hoʻomaʻemaʻe i ka ʻōpū?
I: ʻO Broccoli, raspberries, ʻeleʻele, lau lau a me nā ʻoka kekahi o nā mea maʻamau.
P. He aha kaʻu e inu ai i ke kakahiaka no ke olakino ʻōpū?
I: Paipai ka hapa nui o nā meaʻai i ka hoʻomaka ʻana i kou kakahiaka me ke kīʻaha o ka wai lemon a me ka meli ma kahi ʻōpū nele.
nā kiʻiʻoniʻoni aloha maikaʻi loa o ka honua
P. Maikaʻi anei ka inu ʻana i ka wai wela no ka paʻa paʻa?
I: ʻO ka inu ʻana i ka wai wela e kōkua e wāwahi i ka meaʻai ma mua o ka inu ʻana i ke anuanu a me wai mahana a hoʻoliʻiliʻi i ka pilikia o ka paʻa ʻana e ke kākoʻo ʻana i ka neʻe ʻana o ka ʻōpū.
Karthika ThirugnanamʻO ka Nutritionist Clinical a me ka DietitianMS, RDN (USA) E ʻike hou aʻe
