Ukuba unomncinci obunzima ogqithisayo ogqityiweyo njengamaqabunga, iibhola, okanye i-pellets, ungase uzibuze ukuba lolu hlobo lwesigxina luwela kwinqanaba eliqhelekileyo okanye nokuba yinto enokufanele uxhalabele ngayo.
Isitoli esincinci singathetha ukuba ukutya kwakho kuncinci kwi-fiber, okanye unokuba nokubanjwa kwesinye isizathu. Kwezinye iimeko, isitulo esincinci singabonakalisa imeko yonyango.
Nantsi ukukhangela kwezinye izizathu zolu hlobo lwe-poop.
Ukungadli iFiber efanelekileyo
Ubungakanani besitoreli sakho buhambelana ngqo nomlinganiselo wefayibhile kunye namanzi oyidlayo. Kufunyanwe kwizidalwa ezisekelwe kwisityalo kuquka imifuno, iziqhamo, kunye neentlobo ezipheleleyo, i-fiber yongeza inqwaba kwisitopu sakho kwaye ifakwa ngamabhaktheriya kwikholoni yakho, ukwakha i-gel egcina i-poop isahlukanise.
Ukuba ufumana i-fiber ngokwaneleyo ekudleni kwakho, isitulo sakho kufuneka sithande, kulula ukudlula, kwaye sakha. Ukuba ukutya kwakho kuncinci kwi-fiber, umzimba wakho wenza inani elincinci le-stool kwaye kunokuba kunzima ukugqithisa, kunzima , kumnyama, okanye kuqhekeke kwiincinci ezincinci.
Ngokomyinge, abantu abadala badla iigremu ezili-15 okanye ngaphantsi kwe-fiber ngosuku, ngaphantsi kwexabiso elinconywayo. Ngokutsho kweZiko leMicrothelo, ukunyuswa kwansuku zonke kukhuthazwa ama-gram angama-38 e-fiber yamadoda kunye nama-25 amagremu kwabasetyhini abangaphantsi kweminyaka engama-50. Ukuba uneminyaka engaphezulu kwama-50, ukunyuswa okucetywayo kuku-30 grams kumadoda kunye no-21 amagremu kubasetyhini.
Ukuba awuqinisekanga ukuba uninzi lwefayibha ufumana, zama ukugcina idayari yokutya kwiveki. Ukuba udla ngaphantsi komlinganiselo ophakanyisiweyo, ukufaka i-fiber yakho intake kungaphucula ubukhulu kunye nokuvumelana kwesigxina sakho. Nazi ezinye zokutya eziphathekayo eziphathekayo ukuzama:
- Iilenti (15.6 amagremu nganye ngekomityi)
- I-Raspberries (8 amagremu nganye ngekomityi, eluhlaza)
- Iigrasi ezihlaza (7 amagremu nganye ngekombe)
- I-avovocos (7.8 amagremu nganye indebe yekhafu)
- Imbewu ye-Chia (5.5 amagremu nganye ngepunipoon)
- I-Oatmeal (4 amagremu nganye ngekende, iphekwe)
- Ii-almond (3.3 amagremu kwi-24)
- I-flaxseeds yomhlaba (1.9 amagremu nganye kwipunipoon)
Ukwandisa i-fiber yakho ngokuthe ngcembe ukuze ugweme ukukhupha kunye negesi.
Ukungaphuzi izixhobo ezaneleyo
I-Fiber kunye namanzi basebenzisene ukuze wenze lula ukuhamba kwakho. Ukuba awufumani uketshezi olwaneleyo, amanzi emathunjini akho agxothwa kwinkqubo yakho, ukwenza isinyithi esincinci, nzima, kwaye kunzima ukuyidlula.
Xa kuziwa ekufakeni amanzi, abantu abaninzi bezempilo bayalumkisa ukuba abantu abasempilo basebenzise ukoma njengesikhokelo sabo kwaye bajonga imithombo ehlukahlukeneyo yamanzi njengeziqhamo, imifuno, iitayi, iisero, isobho kunye nezinye iziyobisi.
Ukuba awuqinisekanga ukuba amanzi alungile kangakanani, cela umboneleli wakho wezempilo. Ngokuxhomekeka kwizinto ezifana nobudala, ubunzima bomzimba, kunye neemeko zonyango, abanye abantu bangadinga ukusela ngaphezulu kwaye abanye abantu bangadinga ngaphantsi kwesondlo esinconywayo.
Amachiza
Amachiza anokubangela ukutyunjwa kwabanye abantu kubandakanya:
- Antacids
- Ukuxhatshazwa
- Abagcini bezithuthi zeCalcium
- Diuretics
- Iitrato zongeza
- Iintlungu zonyango
- Isigulana sikaGainsinson sesifo
Indlela yokuphila
Ukuchitha iiyure kwideskiti yakho ezingelwayo kwikhibhodi okanye ekukholeni indlela yokuphila engancinci kunokunciphisa ukugonya.
Ukulwa nokuhlala ixesha elide kunye nokungasebenzi, vuka uhambe okanye uhambe ngokufutshane ngeyure nganye.
Ukuzilolonga rhoqo kunceda ekuphuculeni ukunyakaza kwe-stool ngokusebenzisa i-digestive tract. Njengomgomo jikelele, jonga ubuncinane imizuzu engama-30 yomsebenzi wentsuku ezininzi iintsuku.
Yenza ixesha lokuya kwindawo yokuhlambela xa uvakalelwa. Ukungayithobeli into enokubangela ukuba unxungube unokuba nzima ukugqithisa. Unokuzama ukuvuka ngokukhawuleza ukuba udle isidlo sakusasa, esinokukhuthaza ukunyakaza kwamathumbu. Gwema ukukhawuleza okanye ukuxininisa xa usendlini yangasese.
Iimeko ezithile zezeMpilo
Nangona isikhephe esincinci sihlala sisiphumo se-fiber okanye i-fluids, kwezinye iimeko, ingaba ngumqondiso weengxaki zonyango.
Ezinye izizathu zonyango zokuqhaqha ziquka:
- Hypothyroidism
- Isifo sesifo sesisu
- Ukuxinezeleka
- Sikashukela
- I-irritable bowel syndrome (IBS)
- Isifo sokugubhuka
- Isifo sikaParkinson
- I-uterine fibroids
- Cancer
Inani elincinci labantu abanokubanjwa okanye izithambiso ezincinci zineenkalo eziphantsi okanye ezinciphisa i-colon okanye i-rectum, njenge-colon polyps, i- diverticulitis , isifo sesisu se-inflammatory, okanye umdlavuza wekolon.
Ngexesha lokujonga uDokotela wakho
Ukuba nezisityana ezincinci ngezikhathi ngezihlandlo asikho into ekukhathazayo. Ukuba uqaphela ukuba izitulo zakho ezincinci zihlala ixesha elide kuneeyure ezimbini ukuya kweeveki, nangona kunjalo, okanye zihamba nezinye iimpawu, kufuneka udibane nodokotela wakho.
Ukuba unesiqhwala, ukuhlanza okanye isisu esiswini kwaye awukwazanga ukudlula izihlalo, kufuneka ufune unyango ngokukhawuleza.
ILizwi
Ukugqithisa ukugqithisa okubukeka ngathi izixhobo, iincinci ezincinci, iipelisi ze-rabbit, okanye iibhola ngezikhathi ziqhelekile. Ukuba ukutya kwakho kukugwenxa, ukutya ukutya okuninzi lwe-fiber kunye nokuhlala i-hydrated kunokukunceda ukubuyela kumzila, nangona kungathatha iintsuku ezimbalwa ngaphambi kokuba uqaphele uphuculo. Ukuba ucinga ukwenza nantoni na ukutya okanye utshintsho lwezinto zokuphila, thetha nodokotela wakho ngaphambi kokuba wenze nayiphi na inguqu enkulu kwisimo sakho.
> Imithombo:
> Iziko lezeMpilo. 2005. Izixhobo zokuThengiswa kweDatari yeMandla, iCarbohydrate, iFiber, i-Fat, i-Acty Acids, i-Cholesterol, iProtheni kunye ne-Amino Acids. Washington, DC: I-National Academy Press. i-doi: https: //doi.org/10.17226/10490.
> INational Digestive Diseases Information Clearinghouse. Ukutyunjwa. https://www.niddk.nih.gov/ealth-information/digestive-diseases/constipation.
> Isebe leSebe lezoLimo lase-US, iNkonzo yoPhando lwezoLimo, iLebhu yeDatha yeDatha. IData yeSizwe e-USDA yeNetrient Database ye-Standard Reference, Release 28.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Ufanele ufune unyango lwezonyango ngokukhawuleza kuyo nayiphi na imiba yempilo kwaye ubonane nodokotela wakho ngaphambi kokusebenzisa nayiphi na iyeza okanye wenze nayiphi na utshintsho kwi-regimen yakho.