5 iingcebiso zokubuyela kumzila
Abantu bakwenza amahlaya amaninzi malunga nokuqhaqhazelwa, kodwa xa wena ungenawo umcimbi awuyikuhleka kakhulu. Ukunyakaza kwamathumbu angavumelekanga kunokukwenza uzive ukhululekile kwaye ungakhathazeki, kwaye xa ekugqibeleni uyakwazi ukusebenzisa indlu yokuhlambela kungonakalisa ukudlula izitulo ezinzima.
Enye impendulo ukufikelela kwi- laxative , kodwa okokuqala uzama ukutshintsha indlela odla ngayo.
Ukuba ulandela ezi zicebiso ezintlanu, unokuzifumana emva kwendlela ngaphandle kokuya kwisikhululo seziyobisi.
1. Yidla isidlo esikhulu kwiMasa
Ungeke uzive ngathi, ingakumbi ukuba unqatshelwe kakhulu ukukhanda ibhanti yakho. Kodwa ukutya isidlo sakusihlwa esikhulu kakhulu kusasa kuya kukhuthaza amabilini akho ukuba ahambe. Ukuhlamba itiye kunye nekhofi i-caffeinated nako kuya kunceda ukukhupha intlapha emathunjini ekhokelela ekuhambeni kweembilini.
2. Yidla rhoqo ukufumana (kwaye uhlale) rhoqo
Nangona eso sidlo sa kusasa siphumelele, cwangcisa ukubeka into esiswini sakho zonke iiyure ezimbalwa kulo lonke usuku. Ukutya rhoqo kunye nokuhlala rhoqo kunokunceda ukukhuthaza inkqubo yakho ukuba uqhubeke uhamba ngendlela elula.
3. Yongeza ezinye iiFat kwiSidlo sakho
Ukugqitywa kwamatye okudliwayo kuboniswe ukwandisa amandla okwephulwa kwamathumbu. Lezo zintlukwano zifunekayo ukwenzela ukuba wenze ikholoni yakho iqalise intshukumo yokuhamba.
Uhlobo lomnxeba olubandakanya kwimicimbi yakho yokutya: Ukucaca ngokucacileyo kwamafutha apheleleyo kunye nokutya okwenziwe ngamafutha azalisiweyo (cinga i-chips greasy) kwaye ukhethe amafutha aphezulu okanye angatshalwanga.
Imizekelo yemifuno enempilo ibandakanya i-avocado (ihlambulukileyo yindlela epholileyo kunye neyolisayo kwi-mayo kwisandwich); ikhokhonathi; i-oyile ye-olivu; ii-almond, i-walnuts kunye nezinye iisuthi; kunye nefelk kunye nembewu ye-chia, ongayifakayo kwi-smoothie okanye ngaphaya kwe-cereal.
4. Ukwandisa i-Intake ye-Fiber Intake
Ukongeza i-fiber ngaphezulu kwizidlo zakho kunokunceda ukubonelela ngobuninzi obufunekayo ukukhuthaza ukunyakaza kwesilwanyana. Kodwa ukuba igama elithi "i-fiber diet" livakala ngathi lithandeka kuwe njengekhadibhodi, unesiqingatha. Kuyiyo imithombo ethile yefayibha, eyona nxalenye engadliyo yokutya kwezityalo, iyomile kwaye ayinakulungiswa. (Bland bran cereal, nabani na?)
Kodwa imithombo emininzi yefayibha iyakumnandi. Ngaba wayesazi ukuba i-raspberries ibe nefiber ngaphezulu ngokukhonza ngaphezu kwesinye isiqhamo? Kwaye ezo artichokes zikhokelela uluhlu phakathi kwemifuno? Ukwahlula iipeas kunye neententili zombini zivela kwimithombo ephathekayo yefiber, ngoko ke ukuba ungumthandi we-soup unenhlanhla. Ingongoma, unokufumana i-fiber ngaphezulu ngokutya ukutya okukhethiweyo kwaye kunonwabo ngaphandle kokusebenzisa izinto ezingenakunqwenelekayo kunye nezithandekayo.
5. Phuza i-Fluids
Amanzi (kunye neminye imithombo yamanzi, njengokungabi nasi-sugar-added added juice, i-seltzer engabonakaliyo, kunye neziqhamo ezinomsoco kunye nesobho) zibalulekileyo ekukhuliseni ukuzitywa. Xa umzimba wakho u-hydrated kakuhle, awuyi kuwukhupha umbane kwizitshixo zakho, yinto enokubenza kube nzima kwaye kunzima ukudlula. Kufuneka uthabathe ubuncinane ubuncinane beesilazi ezilisibhozo ezisibhozo ezi-8 zamanzi ngosuku ngalunye ukulwa nokuqandwa.
> Umthombo:
> I-Clinical Mayo, "Isatifiketi se-High-Fiber Foods", ngo-Oktobha 8, 2015.
Whorwell, P. " Iimpawu zeDetary of Irritable Bowel Syndrome (IBS). Imiba yeDigestiveHealth , 2007 16: 6-7.