I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonkeVele ungene
-
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi -
- I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
- I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
- I-Daily Horoscope: 13 Ephreli 2021
Ungaphuthelwa
- I-BSNL Isusa Amashaji Wokufaka Kokuxhuma Kwesikhathi Eside se-Broadband
- Ababuyayo baseKumbh mela bangandisa ubhubhane lwe-COVID-19: uSanjay Raut
- I-IPL 2021: IBalleBaazi.com yamukela isizini ngomkhankaso omusha we-'Cricket Machao '
- UVira Sathidar Aka Narayan Kamble Ovela Enkantolo Uyadlula Ngenxa Ye-COVID-19
- IKabira Mobility Hermes 75 Isivinini Esikhulu Sokulethwa Kokuhweba Esethulwe ENdiya
- Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFCs, Amabhange Kudingeka Aqaphe
- Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
- Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli
Ukuthola kunzima ukwedlula indle? Ingabe kukwenza uzizwe ucindezelekile futhi kukukhawulela ekwenzeni imisebenzi yakho yansuku zonke? Uma kunjalo, ungahle ube nokuqunjelwa. Ukuphazamiseka kokusebenza kwamathumbu kuvame ukudala ukuqunjelwa ngenxa yokungadli kahle kwamanzi, i-fiber enganele ekudleni, ukuphazanyiswa kokudla okuvamile noma inqubo ejwayelekile, ingcindezi njll.
Ukuqunjelwa kwenzeka lapho umuntu enenkinga yokukhipha amathumbu amakhulu ngaphansi kokunyakaza kwamathumbu amathathu ngesonto. Kuzodingeka usebenzise imishanguzo kuphela uma ukuqunjelwa kuqhubeka isikhathi esingaphezu kwezinsuku ezimbili.
Ukuqunjelwa isikhathi eside kungaholela ezinkingeni eziningi zempilo ezifana nesisu esivuvukile, ama-haemorrhoids, ama-fissures endunu, ukushwabana kwamakholomu nokunye. Kubalulekile ukubona izinguquko emaphethini akho okuhamba kwamathumbu avamile [1] . Izindlela zokwelapha ezahlukahlukene zasekhaya zisiza ekwelapheni ukuqunjelwa, njengokudla ukudla okune-fiber, ukuphuza amanzi amaningi, ukuzivocavoca umzimba njalo, i-yoga, ukuzindla ukunciphisa ukucindezeleka njll.
Ukudla Kokuqunjelwa
Ukuqunjelwa kunezimbangela ezahlukahlukene nokho, amacala amaningi angumphumela wokuhamba kancane kokudla ngohlelo lokugaya ukudla, okungaba ngenxa yezizathu ezinjengokuphelelwa ngamanzi emzimbeni, ukungondleki kahle, imithi, ukugula, izifo ezithinta uhlelo lwezinzwa noma ukuphazamiseka kwengqondo [okubili] [3] .
Ukudla ukudla okunothe ku-fiber namanzi kungasiza ekugwemeni ukuqunjelwa. Njengoba ochwepheshe bezempilo besho, abantu abadala kufanele bathole u-25 kuye ku-31 g we-fiber ngosuku [4] . Kufanele uphuze amanzi nolunye uketshezi, olungenza indle yakho ithambe futhi ikhululeke ukudlula.
Ezimweni eziningi ukuqunjelwa, ikakhulukazi ngezikhathi ezithile, ukwenza ushintsho ekudleni nasendleleni yokuphila kusiza kakhulu. Ukuthatha imishanguzo yokuthenga okungathengiswa kungalandelwa njengesixazululo sesikhashana ngoba ukusetshenziswa isikhathi eside kwama-laxatives kungaholela ekuphelelweni amanzi emzimbeni nakwezinye izimo, ukuluthwa [5] .
Lapha, siqoqe uhlu lwazo zombili izithelo nemifino kanye nezinye izinhlobo zokudla ezingakusiza ukuqeda ukuqunjelwa. Bheka.
1. Ubhanana
Ubhanana ugcwele i-potassium ne-electrolyte, esiza ekubuyiseni impilo enhle yokugaya ukudla. Lezi zithelo ziyasebenza ekwelapheni izinkinga zesisu njengoba zisiza ekubuyiseni ukusebenza kwamathumbu nokwelapha isifo sohudo [6] . Yidla ubhanana ophelele, uma unenkinga yokuya endlini yangasese ekuseni.
2. Uwolintshi
Izithelo zamawolintshi njengamawolintshi zinevithamini C nefayibha eningi ethambisa indle. Amawolintshi futhi aqukethe i-naringenin, i-flavonoid engasebenza njenge-laxative, evumela ukudlula okuhlelekile kwezihlalo [7] .
3. Okusajingijolo
Ama-raspberries angasiza ukukhulisa ubuningi besitokisi sakho ukusiza ukudla kuhambe kahle ngohlelo lokugaya ukudla [8] . Lawa majikijolo nawo asiza ngokwenza ngcono ukugaya kwakho ukudla.
4. Kiwi
Okuqukethwe kwe-fiber ephezulu namanzi ku-kiwi kukwenza kube isithelo esihle kakhulu sokuhambisa amathumbu akho. Futhi, ama-kiwis angama-laxatives amahle kakhulu futhi aholela ekwakhiweni kwesitulo esinamandla futhi esithambile [9] .
5. I-apula
Ukudla ama-apula kungasiza ekuhlinzekeni ukukhululeka ekuqunjelweni ngenxa yobukhona be-pectin fiber, engasiza ukusheshisa ukuhamba kwesitulo emathunjini, kuthuthukise izimpawu zokuqunjelwa [10] .
6. Umdwebo
Abaphenyi bathole ukuthi amakhiwane ayondla futhi abeke umsindo emathunjini futhi asebenze njenge-laxative yemvelo ngenxa yokuqukethwe kwayo kwe-fiber ephezulu [ishumi nanye] .
7. Amaphruni
Isetshenziswe kabanzi njengekhambi lemvelo lokwelapha ukuqunjelwa, umlimi unomphunga ongaxazululeki osiza ukukhuphula inani lamanzi esitobhini, engeza inqwaba ezihlalweni nokunikeza ukukhululeka ekuqunjelweni [12] .
8. Eliphakathi
Ukudla izithelo eziphakathi kwe-pear kungasiza ekunciphiseni ukuqunjelwa ngoba kunenqwaba ye-fructose ne-sorbitol (ushukela otshwala otholakala ezithelweni nasezitshalweni ezinempahla yesisu, i-laxative ne-cathartic) [13] .
9. Isithelo seBael
Uginindela walesi sithelo usetshenziswe e-Ayurveda njengekhambi elisheshayo lokuqunjelwa [14] .
10. Amagilebhisi
Kwabanye abantu, ukudla amagilebhisi kungakhuthaza ukuhamba kwamathumbu okungcono. Lokhu kungenxa yokuthi amagilebhisi anesilinganiso esiphakeme sesikhumba kuya enyameni, okusho ukuthi acebile ku-fiber futhi acebile namanzi [ishumi nanhlanu] .
Funda Kabanzi Lapha: Izithelo Zokususwa Kokuqunjelwa
11. Broccoli
I-Brokholi iqukethe i-sulforaphane, into engasiza ukugqugquzela ukugaya ukudla futhi isize ukuvimba ukukhula kwezinambuzane ezithile zamathumbu ezingaphazamisa ukugaya okunempilo, ngaleyo ndlela kukhuthazwe ukuhamba kwamathumbu ngokushesha [16] .
12. Ubhatata
Ubhatata uqukethe izakhi zomzimba ezinjengamanzi, i-fiber, i-magnesium, ne-vitamin B6 esebenza njenge-laxative yemvelo, ebenza babe yindlela enhle kumuntu ophethwe ukuqunjelwa [17] .
13. Isipinashi
Ephakeme kuzo zombili i-fiber ne-magnesium, isipinashi sisiza ikholoni ukukhipha izinto emzimbeni wakho, okuxhunyaniswe nokunikeza usizo lokuqunjelwa [18] .
14. Amahlumela eBrussels
Amahlumela aseBrussels angumthombo ocebile we-fiber ne-folate, okusiza ukwengeza inqwaba nesisindo ezansi. Lokhu, nakho, kusiza ukuhlinzeka ukukhululeka ekuqunjelweni.
15. Ama-artichokes
I-artichoke, uma idliwe, isebenza njengokukhuhla kwehla amathumbu, ithathe ukudla okugayiwe kanye nakho futhi isize ukulahla izinto ezingafuneki ngendlela yobumnandi.
16. Rhubarb
Imifino ebalulekile esetshenziselwa ukwelashwa ukuqunjelwa, i-rhubarb inomphumela we-laxative. Imifino yaziwa kakhulu ngezindawo zayo ezikhuthaza amathumbu ngenxa yokuba khona kwenkomponi ebizwa ngokuthi yi-sennoside, umuthi owaziwayo wamakhambi [19] .
17. Ubhontshisi Ohlaza
Ukudla ubhontshisi oluhlaza kungasiza ukukhuthaza ukugaya okungcono futhi kuthuthukise ukunyakaza kwakho kwamathumbu.
18. Ikhukhamba
Umthamo wamanzi aphezulu (amaphesenti angama-96) kukhukhamba ubenza kube ngukudla okuhle kakhulu ukusiza ngokuqunjelwa.
19. Iklabishi
Ephezulu ku-fiber yokudla, amaklabishi alungele ukukhululeka kokuqunjelwa [amashumi amabili] . Okuqukethwe yi-fiber namanzi eklabishi nakho kusiza ukuvimbela ukuqunjelwa kanye nokugcina umgudu wokugaya ukudla onempilo.
20. Okra
I-Okra iqukethe i-fiber e-mucilaginous (i-fiber encibilikayo enokuqukethwe kwamanzi futhi ijika i-gooey) engasiza ukuqeda ukuqunjelwa [amashumi amabili nanye] .
21. Yogathi
Imikhiqizo yobisi njenge yoghurt iqukethe ama-microorganisms aziwa ngokuthi ama-probiotic (ama-bacteria amahle), angasiza ukuthuthukisa impilo yamathumbu nokuthambisa indle [22] . Ama-bacteria amahle, njenge-polydextrose, i-Lactobacillus acidophilus, ne-Bifidobacterium lactis, asiza ekwelapheni ukuqunjelwa.
22. Amapulse
Ubhontshisi, udali, izinkukhu nophizi kunothile, kunento ekhuthaza ukugaywa kahle komzimba futhi inciphise ukuqunjelwa [2. 3] . I-100 g yokuphakelwa kwamapulse iqukethe inani elifanele lezinye izakhamzimba ezisiza ukuqeda ukuqunjelwa, njenge-potassium, i-folate, i-zinc ne-vitamin B6.
23. Iisobho
Ongoti bezempilo basikisela ukuthi ukuphuza isobho elicacile kungasiza ukuphatha ukuqunjelwa. Okunomsoco futhi okulula ukugaya, ukuphuza isobho elifudumele, elicacile kungangezela umswakama kuzitokisi ezinzima, eziminyene, ezingazithambisa, zenze kube lula ukudlula [24] .
24. Imikhiqizo Ekolweni Yonke
Ukudla okwenziwe ngqolowa ophelele, njengesinkwa sikakolweni wonke, ipasta, okusanhlamvu njll kungumthombo omuhle kakhulu wefayibha engenakunyibilika, engeza isisindo esitulweni futhi isheshise ukunyakaza kwamathumbu emathunjini [25] .
25. Amafutha Omnqumo
Amafutha e-Olive inomphumela omncane we-laxative, onganciphisa ukuhamba kwezinto ngezinto emathunjini futhi uqede ukuqunjelwa [26] . Kanye nokuba khona kwamakhompiyutha athuthukisa ukugaya, amafutha omnqumo nawo anezakhi zokulwa ne-antioxidant, antibacterial kanye ne-anti-inflammatory.
Encwadini Yokugcina…
Ezimweni eziningi ukuqunjelwa, ikakhulukazi ngezikhathi ezithile, ukwenza ushintsho ekudleni nasendleleni yokuphila kusiza kakhulu. Ukudla okuningi kungasiza ekudambiseni ukuqunjelwa. Ukudla okunothe okune-fiber kusiza ukwengeza inqwaba nesisindo ezendleni, kuzithambise futhi kuvuse ukunyakaza kwamathumbu. Ukusiza ukuvimbela noma ukukhulula ukuqunjelwa, gwema ukudla okungenayo i-fiber eningi njengokudla okusheshayo, ama-chips, ukudla okucutshunguliwe njll.
imibuzo ejwayelekile ukubuzwa
Q. Yikuphi ukudla okuzokwenza ukuthi udle masinya?
KUYA: Ukudla okusiza ukungcolisa ngokushesha ama-apula, umlimi unquma, ama-kiwifruit, amapheya nobhontshisi. Manje uyazi ukuthi yini okufanele uyidle ngaphambi kokuya ku-loo.
Q. Yini esiza ukuqunjelwa ngokushesha?
KUYA: Ezinye izindlela zokwelashwa ezisheshayo ezingasiza ukudala ukunyakaza kwamathumbu emahoreni ambalwa zithatha isengezo sefayibha, ukudla ukudla okune-fiber eningi, ukuphuza ingilazi yamanzi, ukuphuza i-laxative noma ngokusebenzisa isithambisi sendle.
U. Ingabe ubhanana ulungele ukuqunjelwa?
KUYA: Yebo, ubhanana ulungele ukuqunjelwa ngoba une-fiber eningi.
U. Ingabe amaqanda abangela ukuqunjelwa?
KUYA: Ukudla inyama enamafutha amaningi, imikhiqizo yobisi namaqanda kungadala ukuqunjelwa.
U. Ngithulula kanjani amathumbu ami?
KUYA: Nalu uhlu lwezinto ongazenza ukukhipha amathumbu akho ngaphandle kokuhlunga, njengokuhlala kahle endlini yangasese, vumela imisipha yakho ukuthi iye phambili, gcina umlomo wakho uvulekile kancane uphefumulele ngaphandle. Njengoba uqeda, donsela imisipha yakho ye-anorectal (imisipha elawula phansi kwakho).
U. Iziphi iziphuzo ezikwenza udlame?
KUYA: Prune ijusi, ujusi kalamula kanye nejusi le-apula kuqukethe i-fiber, i-sorbitol, namanzi, futhi kungasiza ekunciphiseni ukuqunjelwa.
U-Arya KrishnanImithi EphuthumayoMBBS Yazi kabanzi
