Muhiimadda Cunto Bogsiineed Sumowga Ka Dib

Ogaanshaha cuntooyinka la cuno ma ka caawin kartaa shakhsiyaadka ka soo kabsanaya sumowga cuntada inay soo celiyaan caafimaadka mindhicirka?

Sumowga Cunnada iyo Soo celinta Caafimaadka Mindhicirka

Ku-sumoobidda cuntadu waxay noqon kartaa mid nafta halis gelisa. Nasiib wanaag, kiisaska intooda badani waa kuwo fudud oo waqti gaaban waxayna socdaan saacado yar ilaa dhowr maalmood (Xarumaha Xakamaynta iyo Ka Hortagga Cudurrada, 2024). Laakin xitaa xaaladaha khafiifka ah waxay burbur ku keeni karaan mindhicirka, waxayna keenaan lallabbo, matag, iyo shuban. Cilmi-baarayaashu waxay ogaadeen in caabuqa bakteeriyada, sida ku-sumowga cuntada, ay keeni karto isbeddel ku yimaada bakteeriyada mindhicirka. (Clara Belzer iyo al., 2014) Cunista cuntooyinka kor u qaada bogsiinta mindhicirka ka dib marka cuntada la sumoobo waxa laga yaabaa inay jidhka ka caawiso inuu soo kabsado oo uu dhaqso u dareemo.

Cunnooyinka La Cuno

Ka dib marka la xalliyo calaamadaha sumowga cunnada, waxaa laga yaabaa in qofku dareemo in ku noqoshada cuntada caadiga ah ay fiican tahay. Si kastaba ha ahaatee, mindhicirku wuxuu u adkaystay waayo-aragnimo aad u weyn, iyo in kasta oo calaamadaha ba'an ay hoos u dhaceen, shakhsiyaadka ayaa laga yaabaa inay weli ka faa'iidaystaan ​​​​cuntooyinka iyo cabitaannada caloosha ku fudud. Cuntooyinka iyo cabitaannada lagu taliyay ka dib marka cuntada la sumoobo waxaa ka mid ah: (Machadka Qaranka ee Sonkorowga iyo Cudurada dheefshiidka iyo kelyaha. 2019)

• Gatorade
• Pedialyte
• Biyaha
• Shaaha geedaha
• Maraq digaag
• Jello
• Tufaaxa
• buskudka
• rooti
• Bariis
• oatmeal
• muuska
• Baradhadu

Fuuq-baxa ka dib marka cuntada lagu sumoobo waa muhiim. Shakhsiyaadka waa in ay ku daraan cuntooyin kale oo nafaqo leh oo fuuq-baxaya, sida maraq digaag noodle, taas oo caawisa nafaqooyinka iyo dareeraha ku jira awgeed. Shubanka iyo matagga la socda jirrada waxay jidhka uga tagi karaan fuuqbax daran. Cabbitaannada fuuq-celinta soo celinaya waxay ka caawiyaan jirka inuu beddelo electrolytes lumay iyo sodium. Marka jidhku fuuq-baxo oo uu xajin karo cuntooyinka aan fiicnayn, si tartiib ah u soo geli cuntooyinka laga helo cunto caadi ah. Markaad dib u bilowdo cuntada caadiga ah ka dib fuuq-celinta, inaad cunto cuntooyin yar yar si joogto ah, saddex ilaa afar saacadoodba, ayaa lagula talinayaa halkii aad cuni lahayd quraac weyn, qado, iyo cunto casho ah maalin kasta. (Andi L. Shane iyo al., 2017) Markaad dooranayso Gatorade ama Pedialyte, xasuusnoow in Gatorade uu yahay cabitaan isboorti oo fuuq-celinaya oo leh sonkor badan, taas oo ka xanaajin karta caloosha bararsan. Pedialyte waxaa loogu talagalay fuuq-celinta inta lagu jiro jirrada iyo ka dib waxayna leedahay sonkor yar, taasoo ka dhigaysa doorasho wanaagsan. (Ronald J Maughan iyo al., 2016)

Marka Sun-cuntadu ay tahay Cuntooyin Firfircoon oo Laga Fogaado

Inta lagu jiro sumowga cuntada, shakhsiyaadka caadi ahaan ma dareemaan inay jecel yihiin inay wax cunaan. Si kastaba ha noqotee, si looga fogaado inuu ka sii daro jirrada, Shakhsiyaadka waxaa lagula talinayaa inay iska ilaaliyaan waxyaabaha soo socda marka ay si firfircoon u xanuunsanayaan (Jaamacadda Gobolka Ohio. 2019)

• Cabitaanada Caffeine-ka ku jira iyo aalkolada ayaa sii fuuq bixi kara.
• Cuntooyinka dufanka leh iyo cuntooyinka faybarku ku badan yahay way adag tahay in la dheefshiido.
• Cuntooyinka iyo cabbitaannada ay ku badan tahay sonkortu waxay sababi karaan in jidhku soo saaro heerar gulukoos oo sarreeya oo uu daciifiyo hab-dhiska difaaca. (Navid Shomali iyo al., 2021)

Waqtiga Soo kabashada iyo Dib u bilaabista Cunto Joogto ah

Sumowga cuntadu ma sii raagto, inta badan kiisaska aan murugada lahayn waxaa lagu xalliyaa dhowr saacadood ama maalmo gudahood. (Xarumaha Xakamaynta iyo Ka Hortagga Cudurrada, 2024) Calaamaduhu waxay ku xidhan yihiin nooca bakteeriyada. Shakhsiyaadka waxaa laga yaabaa inay ku xanuunsadaan daqiiqado gudahooda markay cunaan cunto wasakhaysan ilaa laba toddobaad ka dib. Tusaale ahaan, bakteeriyada Staphylococcus aureus guud ahaan waxay keentaa calaamado isla markiiba. Dhanka kale, listeria waxay qaadan kartaa ilaa dhowr toddobaad si ay u keento calaamado. (Xarumaha Xakamaynta iyo Ka Hortagga Cudurrada, 2024Shakhsiyaadka waxay dib u bilaabi karaan cuntadoodii caadiga ahayd marka calaamaduhu meesha ka baxaan, jidhku si fiican ayuu u fuuqbaxay wuxuuna hayn karaa cuntooyinka aan fiicnayn. (Andi L. Shane iyo al., 2017)

Cuntooyinka mindhicirka ee lagu taliyay Fayraska caloosha ka dib

Cuntooyinka caafimaadka leh ee xiidmaha ayaa kaa caawin kara soo celinta mindhicirka mikrobiome ama dhammaan noolaha noolaha ee habka dheefshiidka. Microbiome mindhicirka caafimaad qaba ayaa lama huraan u ah shaqada habka difaaca jirka. (Emanuele Rinninella et al., 2019) Fayrasyada calooshu waxay carqaladayn karaan dheellitirka bakteeriyada mindhicirka. (Chanel A. Mosby iyo al., 2022) Cunista cuntooyinka qaarkood ayaa laga yaabaa inay caawiso soo celinta dheelitirka mindhicirka. Prebiotics, ama fiilooyinka dhirta ee aan dheefshiidka lahayn, waxay kaa caawin karaan inay burburaan mindhicirrada yaryar waxayna u oggolaanayaan bakteeriyada faa'iidada leh inay koraan. Cuntooyinka Prebiotic waxaa ka mid ah:Dorna Davani-Davari iyo al., 2019)

• digirta
• Basasha
• Tamaandho
• dhir
• Beeraha
• Honey
• Milk
• Banana
• Qamadi, shaciir, galley
• Garlic
• Soyaan
• Seaweed

Intaa waxaa dheer, probiotics, kuwaas oo ah bakteeriyada nool, ayaa laga yaabaa inay gacan ka geystaan ​​kordhinta tirada bakteeriyada caafimaadka leh ee ku jirta mindhicirka. Cuntooyinka probiotics-ka waxaa ka mid ah:Dugsiga Caafimaadka Harvard, 2023)

• Pickles
• Rooti dhanaan ah
• Kombucha
• Sauerkraut
• Caanaha
• Miso
• Kefir
• Kimchi
• Tempeh

Probiotics sidoo kale waxaa loo qaadan karaa kabitaan waxayna ku imaan karaan kiniinno, kaabsal, budo, iyo cabitaanno. Sababtoo ah waxay ka kooban yihiin bakteeriyada nool, waxay u baahan yihiin in la qaboojiyo. Bixiyeyaasha daryeelka caafimaadku waxay mararka qaarkood ku talinayaan inay qaataan probiotics marka ay ka soo kabanayaan caabuqa caloosha. (Machadka Qaranka ee Sonkorowga iyo Cudurada dheefshiidka iyo kelyaha, 2018Shakhsiyaadka waa inay la tashadaan bixiyaha xanaanada caafimaadka si ay u ogaadaan in doorashadani tahay mid badbaado leh oo caafimaad qabta.

Marka la joogo Rugta Daawada Shaqada ee Dhaawicida, waxaan daaweynaa dhaawacyada iyo cilladaha xanuunka daba dheeraada annagoo horumarinayna qorshooyinka daawaynta ee shakhsi ahaaneed iyo adeegyo caafimaad oo khaas ah oo diiradda lagu saarayo dhaawacyada iyo habka soo kabashada oo dhammaystiran. Haddii daaweyn kale loo baahdo, shakhsiyaadka waxaa loo gudbin doonaa rug caafimaad ama takhtar ku habboon dhaawacooda, xaaladdooda, iyo/ama jirkooda.

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Barashada Ku Saabsan Badalka Cunnada

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tixraacyada

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