Sobanukirwa igitera gutumba umaze kurya n'uko wabivura

Ni iki gitera gutumba?

Impamvu zitera gutumba inda nyuma yo kurya ni nyinshi kandi zinyuranye, akenshi usanga abantu bose bagize ikibazo cyo gutumba inda bidaterwa n’impamvu zimwe. Ni yo mpamvu ushobora no kunywa igikombe kimwe cy’amazi ugatumba, undi akazira umushyushyo; gutyo gutyo.

Ibibazo byo mu igogorwa

Abantu benshi bagira ibibazo cyangwa uburwayi mu rwungano ngogozi, nka IBS (Irritable Bowel Syndrome), ibisebe mu mara, bagerwaho n’ikibazo cyo gutumba nyuma yo kurya. Ubushakashatsi bwagaragaje yuko mu barwayi ba IBS hagati ya 23% na 96% bagira ikibazo cyo gutumba, naho 56% ku basanzwe barwaye kwituma impatwe na bo bagatumba.

Kudasohora amazi mu mubiri

Rimwe na rimwe hari igihe umubiri unanirwa gusohora amazi adakenewe nuko akireka hafi y’inda ahegereye mu kiziba cy’inda. Akenshi bikunze guturuka ku mikorere mibi y’umwijima cyangwa uburwayi bwa kanseri.

Gutakaza amazi mu mubiri

Bishobora kugutera kwibaza byinshi; nyamara uzagenzure akenshi nyuma yo kunywa inzoga nyinshi ukagira hangover cyangwa kurya ibiryo bifite umunyu mwinshi, (ibi byose bituma umubiri usohora amazi), usanga inda yabyimbye. Umubiri iyo uri guhangana nuko kubura amazi, uhita noneho uzigama menshi ngo bitazongera kuwubaho, ndetse uzasanga ko bikurikirwa no kwituma impatwe.

Kwituma impatwe

Iyo wituma impatwe, usanga akenshi ibyo wituma bitinda kuva mu mara, nuko ingaruka ikaba kubyimba inda ndetse ukajya wumva n’ibyuka bigonga mu nda, ari byo bamwe bavuga ngo ni inzoka, (nyamara akantu kabonwa na microscope ntabwo kavuga ngo ukumve). Kwituma impatwe akenshi biterwa no kutanywa amazi, kutarya ibirimo fibre, n’izindi mpamvu zinyuranye.

Ubwivumbure bw’umubiri ku byo wariye

Iyi niyo ikunze kuboneka kuri benshi aho usanga hari ibyo kurya bibatera gutumba. Akenshi uzasanga ari ibyo kurya birimo lactose (nk’amata y’ikivuguto), kimwe n’ibiryo birimo gluten nk’imigati, ibikomoka ku ngano, chapati, n’ibindi. By’umwihariko iyo ibi byo kurya ubiriye byongeye gushyushywa, nk’umuceri, ingano n’ibizivaho nka macaroni kimwe n’ibyo kurya byose birimo amidon (ibirayi, ibijumba ibinyamafufu muri rusange) naho bishobora kugutera gutumba.

Ni gute wahangana n’iki kibazo cyo gutumba?

Nkuko iki kibazo gituruka mu mirire, no kugicyemura bikorerwa mu mirire. Hari ibyo kurya byongera ibyago byo gutumba hakabaho n’ibivura uburwayi bwo gutumba.

Bimwe mu byo kurya bivura gutumba

Probiotics: Izi zitwa bagiteri nziza, nizo zifasha igogorwa kugenda neza. Ikindi kandi zizwiho kwica bagiteri mbi. Ahantu h’ingenzi tuzisanga ni muri yawurute gusa ukagenzura niba nta kindi kidasanzwe cyongewemo

Amata y’inshyushyu: Ariko nayo akaba atanyujijwe mu nganda. Iyo amata anyujijwe mu ruganda, kugirango azabikike igihe kinini bayakorera ikizwi nka pasteurization. Ibi byangiza enzymes ziba zikenewe mu igogorwa.

Kurya imbuto n’imboga zirimo amazi: Hari imbuto zizwiho kuba zirimo amazi menshi ndetse burya ziba zinibitseho imyunyungugu inyuranye, hari n’imboga zizwiho kuba zimeze gutyo nubwo akenshi na zo tuzibara mu mbuto nka; concombre, watermelon, amacunga, seleri, inkeri

Ibyayi n’ibirungo: Bimwe mu bifasha igogorwa kugenda neza twavuga; tangawizi, teyi (rosemary), green tea bizwiho gutuma igogorwa rigenda neza ndetse umubiri ugasohora amazi adakenewe.

Ubwo rero umenye ibyo kurya byagufasha guhangana no kubyimba inda, ni byiza no kumenya ibyo kurya byongera ibyago byo gutumba inda, ukabasha guhangana n’iki kibazo, ari na ko ucyirinda

Ibyo kurya byongera ibyago byo gutumba

Isukari n’utwo kurya turyohereye, kuko iyo bigeze mu nzira y’igogorwa biroroha kuba byahatinda bikaba indiri ya za mikorobe zitwa candida, bigatera kubyimbirwa

Amata y’ikivuguto kimwe n’andi yose yanyuze mu nganda ngo abikike, na za fromage

Ibinyampeke byanyuze mu nganda nk’ifu ya kawunga, ifarini n’ibibikomokaho kuko bibamo gluten ishobora kubangamira bamwe

Zimwe mu mboga zigoye kugogorwa cyane cyane izo mu bwoko bw’amashu nka broccoli, chou-fleur, amashu asnzwe, ndetse na tungurusumu kuko birimo soufre

Ibishyimbo kimwe n’ibindi byo kurya bitera imisuzi

Ibyo kunywa birimo gaz, zaba inzoga cyangwa soda

Guhekenya shikarete

Imbuto zimwe nka avoka, pome, na zo zishobora kubitera

Amasukari y’abarwayi ba diyabete nka aspartame, mannitol, sorbitol, na xylitol.

Src:www.healthline.com