Talooyinka marka aad qabtid dib u celin aashito ah
Tusaalahan toddobaadlaha ah ee todobaadlaha ah waxaa loogu talagalay dadka qaba laf-dhabarka ama celinta aashitada. Waxay ka hortageysaa cuntooyinka ku badan dufanka iyo noocyada cunnooyinka ay u badan tahay inay dhaliyaan dib u celinta aashito, taas oo ay ku jiraan cuntooyinka dufanka leh ama raaca, yaanyada, iyo shukulaatada. Cuntada waxaa loo qaabeeyay si aanad u cunin wax badan oo ka mid ah waqti kasta, taas oo keeni karta midho dhalaalaya.
Cuntada macquulka ah ee la soo jeediyey waxaa lagu soo saari karaa qashin kasta oo ku salaysan hilibka saafiga ah iyo ka hortagidda diyaarinta saliid ama saliid aad u badan.
Hilibka la dubay ama la dubay ayaa la door bidayaa in la dubay.
Quraacda | Cunto fudud | Qadada | Cunto fudud | Casho | |
S | 1 koob oo siriyalka kulul ee kulul 8 oz. skim ama 1% caano 1/2 koob xaleef papaya 2 xabbo oo rooti oo dhan ah 1 tbsp. margarine | 1 tufaax dhexdhexaad ah | Miro iyo Sandiwi: 1 1 koob oo caano ah maraq digaag ah 2 xaleef rooti ah oo dhan 4 oz. deli-habka digaag la jarjaray 1 tbsp. majones-low faton 1 caleen caleen 1/2 koob oo ah ulaha karootada ceyriinka | 20 canab aan bisilayn | Hilibka iyo Mushroom Stroganoff 1 saladh oo yar yar 2 tbsp. maro yar ama dufan la'aan 1 koob oo digirta cagaaran oo cagaaran 1 liis cunto ah 1 tbsp. margarine |
M | 1 Ingiriis muffin (laba jibbaar) 1 tbsp. margarine 8 oz. skim ama 1% caano 1/2 koob oo fiiqan | 1 muuska yar | Jebin Tuna ah: 1 saafi ah oo dhan 4 oz. tuun biyo-xiran 2 tbsp. majones-low faton 1/4 koob oo xaleef qajaar ah 1 koob oo salaar | 1 koob oo fiiqan | Baked Digaag ah 1 saladh oo yar yar 2 tbsp. maro yar ama dufan la'aan 1 koob oo karootada caadka leh 1 koob oo isteroberi jeexan |
T | 1 1/2 koob oo siriyaal ah oo siriyaal ah 8 oz. skim ama 1% caano 2 xayawaan qamadi ku jirta oo dhan 1 tbsp. margarine 1 muuska yar | 1 keeg bariis leh 1 tbsp. subagga looska | Turkey Sandwich iyo Chips: 2 xabbo oo rooti oo dhan ah 1 koob oo fiiqan | 1 koob oo abrikot ah, qasacadaysan casiir | Tuna Noodle Casserole 1 saladh oo yar yar 2 tbsp. maro yar ama dufan la'aan 1 koob oo ah bakteeriyada cagaaran 1 koob oo isteroberi jeexan |
W | 1 koob oo bakteeriya ah ayaa duurjoogta 8 oz. skim ama 1% caano 1 Ingiriis muffin (laba jibbaar) 1 tbsp. margarine 1 koob oo strawberries cusub ama la qaboojiyey | 20 canab aan bisilayn | Miro iyo Sandiwi: 1 ½ koob oo maraq ah baasto digaag ah 2 xaleef rooti ah oo dhan 1 tbsp. majones-low faton 4 oz. deli-habka digaag la jarjaray 1 koob oo tufaax aan la qallajin karin 1/2 koobabka maqaarka | 4 qashinka qamadida oo dhan | Dareemka hilibka doofaarka la dubay ee Oregano 1 saladh oo yar yar 2 tbsp. maro yar ama dufan la'aan 1 baradho dhexdhexaad ah 1 tbsp. margarine 1 koob oo fiiqan |
T | 1 koob oo siriyalka kulul ee kulul 8 oz. skim ama 1% caano 2 xayawaan qamadi ku jirta oo dhan 1 tbsp. margarine 1 koob oo tufaax aan la qallajin karin | 1 koob oo isteroberi jeexan | Digaag: 1 tortilla ah oo aan saliid lahayn, 7 inch ilaa 8 inch inch 4 oz. naaska digaaga la kariyey 2 tbsp. majones-low faton 1/2 koob oo salad shredded ah 1 oz. jiiska mozzarella dufan yar oo dufan ah 1 koob oo fiiqan | 1 muuska yar | Isweydaarsiga Cagaarka 1 saladh oo yar yar 2 tbsp. maro yar ama dufan la'aan 1 koob oo digirta cagaaran oo cagaaran 1 liis cunto ah 1 tbsp. margarine |
F | 8 oz. skim ama 1% caano 1 bagel 1 tbsp. subagga looska ama jiiska dufan yar 1 muuska yar | 1 pear yar | Miro iyo Sandiwi: 2 koob oo ah kareemka maraq baradho 2 xabbo oo rooti oo dhan ah 4 oz. hilibka qadada cagaaran ee turkey 1 tbsp. majones-low faton 2 caleenta caleenta 1/2 koob oo ah ulaha karootada ceyriinka | 2 oz. pretzels | Digaagga Digaagga 1 saladh oo yar yar 2 tbsp. maro yar ama dufan la'aan 1 koob oo digirta cagaaran oo cagaaran 1 koob oo khudaar ah |
S | 1 koob oo ah jajabyo hadhuudh ah 8 oz. skim ama 1% caano 1 muuska yar 1 Ingiriis muffin (laba jibbaar) 1 tbsp. margarine | 3/4 koob oo aboor ah | Jeebka Dufanka ah: 1 saafi ah oo dhan 4 oz. naaska digaaga la kariyey 2 tbsp. majones-low faton 1 koob oo salad shredded ah 1 oz. jiiska mozzarella dufan yar oo dufan ah 1 koob oo strawberries cusub ama la qaboojiyey | 1 keeg bariis leh 1 tbsp. jiis yar oo dufan ah | Grilled Fluff Steak 1 saladh oo yar yar 2 tbsp. maro yar ama dufan la'aan 1 baradho dhexdhexaad ah 2 tbsp. margarine 1 koob oo khudaar ah |
Xigasho:
> Acid Reflux (GER & GERD) ee Dadka waaweyn. NIDDK NIH. https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults