Nri ụfọdụ nwere ike inyere aka ịkwụsị ntachi afọ, ọnọdụ nkịtị a na-egosiputa na ọkpụkpụ ụbụrụ (mgbe ụfọdụ , stool ), ebe ihe oriri ndị ọzọ nwere ike ime ka ọ dịkwuo njọ. Ọ bụ ezie na ụbụrụ nwere ike ịchọ ọgwụgwọ n'ọnọdụ ụfọdụ, ọtụtụ ndị nwere ike ịchọta enyemaka site na iri nri ụfọdụ na ịgbaso ụzọ ndị ọzọ dị mfe iji belata afọ ntachi.
1) Nri nri na eri nri
Ịgbaso nri nri dị ukwuu na ụba na-enyere aka chebe nchebe, dịka National Institute of Health.
Site n'iji eriri 20 ruo 35 grams kwa ụbọchị, ị nwere ike inyere gị aka usoro nsị digestive dị nro, nnukwu stools ndị dị mfe ịfe. Ụlọ akwụkwọ American Academy of Medical Families na-atụ aro iji nwayọọ nwayọọ na-amụbawanye ihe ị na-eri nke ihe oriri dị elu iji gbochie bloating, cramping and gas.
Nri dị elu na fiber gụnyere mkpụrụ osisi dum dịka osikapa, ọka bali, na quinoa, ụfọdụ akwụkwọ nri na mkpụrụ (karịsịa mkpụrụ osisi a mịrị amị), flaxseeds , na mkpo dị ka agwa na lentil. Nke a bụ ileba anya na ụba nke eriri a chọtara na nri pụrụ iche nke nwere ike inye aka na afọ ntachi:
- mkpụrụ osisi navy (graba 9.5 nke eriri kwa ½ cup)
- akụrụ akụrụ (8.2 grams nke eriri kwa ½ cup)
- pino agwa (7.7 grams nke eriri kwa ½ cup)
- artichokes (6,5 grams kwa atịchok)
- ụtọ nduku (4.8 grams ke kiet ke otu usoro ụtọ nduku)
- pears (4.4 grams na obere obere ube)
- acha uhie uhie (4.4 grams kwa ½ cup)
- raspberries (4 grams kwa ½ cup)
- prunes (3.8 grams kwa ½ cup)
- apụl (3.3 grams ke kiet ke otu ọkara udara)
Ndị nwere uche na gluten kwesịrị ịhọrọ maka akwụkwọ nri na mkpụrụ osisi, quinoa, agwa na lentil, mkpụrụ na mkpụrụ, na osikapa agba aja aja, ma zere ọka dị ka ọka wit, ọka bali, na rye. Oats nwere ike bụrụ ihe a na-anabata ma ọ bụrụ na ha ejighị gluten-akwụ ụgwọ.
Mgbe ị na-amụba nri ị na-eri nri dị elu, ọ dị mkpa ịṅụ ọtụtụ mmiri.
Liquids enyere ahu aka igwu ahihia ma nye nchechi nchikota site na itinye onu na akwa. Chọsie ike maka iko asatọ nke mmiri kwa ụbọchị.
2) Agụmakwụkwọ Magnesium-Rich
E nwere ụfọdụ ihe na-egosi na ịgba ọsọ ala na magnesium nwere ike ime ka ụbụrụ gị ghara inwe nsogbu. Dịka ọmụmaatụ, nchọpụta nke afọ 2007 nke ụmụ nwanyị 3,835 bipụtara na European Journal of Clinical Nutrition chọpụtara na ndị nwere ihe kachasị magnesium bụ ndị nwere ike ịnata ntachi anya.
Ndị okenye okenye dị afọ 19 ruo 30 chọrọ 400 mg nke magnesium kwa ụbọchị, ebe ndị nwoke dị afọ 31 na-achọ chọrọ 420 mg. Ndị okenye dị afọ 19 ruo 30 chọrọ 310 mg kwa ụbọchị na ndị inyom dị afọ 31 ma gbagoo chọrọ 320 mg.
Nke a bụ ndepụta nke ihe oriri bara ụba magnesium nke nwere ike inye aka ibuso afọ ntachi ọgụ:
- almọnd (80 mg nke magnesium kwa ounce)
- nchara (75 mg nke magnesium kwa ounce)
- ihe esi nri (75 mg nke magnesium kwa ½ cup)
- ọka ọka wheat (shredded wheat cereal (55 mg nke magnesium na biscuits abụọ)
- Oatmeal ngwa ngwa a kwadebere na mmiri (55 mg nke magnesium kwa iko)
- agwa nduku na akpụkpọ (50 mg nke magnesium ke kiet ke otu usoro nduku)
- ahụekere (50 mg nke magnesium kwa ounce)
- esi nri lentil (35 mg nke magnesium kwa ½ cup)
- ezigbo ahụekere butter (25 mg nke magnesium kwa tablespoon)
Nri iji zere inweta enyemaka
Iberibe azụ na nchịcha a nụchara anụcha, nke a na-edozi edozi dịka osikapa ọcha, achịcha na-acha ọcha na achịcha ọcha ma dochie ha na ọka zuru oke nwere ike ime ka ịba uru gị ma chebe onwe gị pụọ na afọ ntachi.
Mbelata ihe oriri gị na nri, gụnyere cheese, ice cream, na anụ, nwekwara ike belata nsogbu ị na-enwe. Tụkwasị na nke ahụ, ọ dị mkpa ịbelata mmanya ịṅụ mmanya na caffeine dị ka kọfị, tii, soda na ume ọṅụṅụ. Ihe oriri ndị a nwere ike ịkwalite mmetụ ahụ, nke nwere ike ime ka ụbụrụ na-ebute.
Iji Nri Eme Ihe
Iji na-emeso afọ ntachi n'ụzọ dị irè, ọ dị mkpa ijikọta ihe oriri dị elu na ihe oriri na-aba ụba na mgbanwe mgbanwe ndụ dịka mmega ahụ mgbe nile na iji mmiri eme ihe. N'ọnọdụ ụfọdụ, ndị mmadụ nwekwara ike ịchọ ọgwụgwọ ọzọ dị ka ọgwụ osisi ma ọ bụ ndenye ọgwụ ma ọ bụ biofeedback.
Ọ bụrụ na ihe oriri ma ọ bụ mgbanwe ndụ na-eme ka ị ghara ịkwụsị afọ ojuju gị, gwa dọkịta gị banyere nhọrọ ndị ọzọ ịgwọ ọrịa. Ịna-emeso otu ọnọdụ ma zere ma ọ bụ igbu oge nlekọta nke ọma nwere ike inwe nnukwu nsogbu.
> Isi mmalite:
> Ụlọ Akwụkwọ American Academy of Family Physicians. "Ụdọ: Otu esi eme ka ọnụ ọgụgụ dị ukwuu na nri gị dịkwuo elu". December 2010.
> Murakami K, Sasaki S, Oku oku H, Takahashi Y, Hosoi Y, Itabashi M; Umu ohuru n'ime akwukwo ihe omumu. "Mkpakọrịta n'etiti eriri nri nri, Mmiri na Magnesium na ịmịkọrọ ọrụ n'etiti ụmụ nwanyị Japan." Eur J Clin Nutr. 2007 May; 61 (5): 616-22.
> Murakami K, Sasakii S, Okubo H, Takahashi Y, Hoso Y, Itabashi M; Umu ohuru n'ime akwukwo ihe omumu. "Ihe oriri na ihe oriri na-arụ ọrụ: a na-amụ ihe na Cross-Sectional nke Ụmụ nwanyị Japan 8,835 dị afọ 18-20." J Nutr Sci Vitaminol (Tokyo). 2007 Feb, 53 (1): 30-6.
> The National Digestive Diseases Information Clearinghouse. "Ịgba aghara". NIH Publication No. 07-2754. July 2007.
> Office of Dietary Supplements. "Magnesium."