Qabz Se Bachne Ke Tareeqay: Fibre, Liquids Aur Roz Ki Aadatein

1. Qabz hota kya hai?

NIDDK ke mutabiq qabz ki alamaat mein hafte mein teen se kam baar tatti aana, sakht, khushk ya gaanth jaisa stool, aur tatti karte waqt zor ya dard shamil hain. Kuch logon ko yeh bhi mehsoos hota hai ke pet poori tarah khali nahi hua.

Har kisi ka maamool alag hota hai, is liye "roz ek baar" ko hi lazmi na samjhein. Asal baat yeh hai ke aap ko takleef ho rahi hai ya stool sakht aa raha hai ya nahi.

2. Qabz ki wajohat

NIDDK ke mutabiq kam fibre wala khana, kam liquids, kam jismani harkat aur hajat ko rokna qabz ki aam wajohat hain. Hamal, umar barhna, safar aur khuraak mein tabdeeli bhi wajah ban sakti hain.

Kuch dawayen bhi qabz kar sakti hain, jaise iron ki goliyan, calcium ya aluminum wale antacids, opioid dard ki dawayen, peshab barhane wali dawayen (diuretics), calcium channel blockers aur depression ki kuch dawayen. Diabetes, hypothyroidism aur irritable bowel syndrome jaisi halatein bhi is se jurri hain. Agar koi dawa le rahe hain aur qabz shuru hua hai to dawa khud band na karein, doctor se poochein.

3. Fibre kitna aur kahan se?

NIDDK ke mutabiq balighon ko umar aur jins ke hisab se roz 22 se 34 gram fibre chahiye. Mayo Clinic (National Academy of Medicine ke hawale se) ke mutabiq 50 saal ya us se kam umar ki khawateen ko 25 gram aur us se zyada umar ki khawateen ko 21 gram, jabke 50 saal ya us se kam umar ke mardon ko 38 gram aur us se zyada umar ke mardon ko 30 gram chahiye.

NIDDK ke mutabiq fibre ke zariye mein sabut anaj (poora gandum, oatmeal, bran), daalein aur phaliyan (masoor, chane, rajma), phal (berries, chilke wale seb, nashpati), sabziyan (gajar, broccoli) aur badam jaise mewe shamil hain. Hamare khane mein chilke wali daal, chana, chokar wala atta, sabzi aur phal yahi kaam karte hain.

NIDDK ke mutabiq chips, fast food aur processed khane mein fibre kam hota hai, is liye inhein roz ki aadat na banayen.

4. Fibre dheere dheere barhayen

NIDDK kehta hai ke fibre thora thora karke barhayen. Mayo Clinic ke mutabiq ek dam zyada fibre ya fibre supplement se pait phoolna, marorr aur gas ho sakti hai.

Misaal ke taur par, agar abhi tak aap ke khane mein sabzi aur daal kam thi, to pehle hafte mein roz ek hissa barhayen, aur phir agle hafte mein ek aur. Chokar wale atta ki roti ya naashte mein oatmeal se aaghaz kiya ja sakta hai.

5. Liquids bhi zaroori

NIDDK ke mutabiq kaafi liquids, jaise pani, saaf shorbay aur bina cheeni ke phal ya sabzi ka juice, fibre ko behtar kaam karne aur stool ko naram rakhne mein madad dete hain. Agar fibre barhaya jaye magar liquids nahi, to faida kam reh sakta hai.

Chai aur meethe mashroobat ko pani ka mutabadal na samjhein. Agar aap ko gurday ya dil ka masla hai to doctor se poochein ke kitna pani theek hai.

6. Rozana ki aadatein

NIDDK ke mutabiq hajat mehsoos hone par usay rokna qabz ki ek wajah ban sakta hai, is liye jab zarurat ho to ruk na karein. Kam jismani harkat bhi wajohat mein shamil hai, is liye rozana halki harkat, jaise sair, ko maamool banayen.

Qabz ke liye jarri bootiyon aur churanon ke baray mein mazboot saboot is article ke hawalon mein nahi mile, is liye unka bar bar istemal na karein aur doctor se poochein.

7. Doctor se kab milein

NIDDK ke mutabiq foran madad lein agar qabz ke saath tatti mein khoon, musalsal pait dard, gas ka na guzarna, ulti, bukhar, kamar ke nichle hissay mein dard ya be-wajah wazan girna ho. Agar khud ki koshish ke baad bhi masla rahe, ya khandan mein colon ya rectum ke cancer ki tareekh ho, to bhi doctor ko dikhayen.

Bachon, hamal wali khawateen aur buzurgon ko qabz ki dawa ya laxative khud se na dein; pehle doctor ya pharmacist se mashwara karein.

Hawalay (Sources)

• NIDDK: Eating, Diet & Nutrition for Constipation
• NIDDK: Symptoms & Causes of Constipation
• Mayo Clinic: Dietary fiber

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.