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Ukukhipha uhlelo lwakho lokungcola kukhanyisa umzimba wakho futhi kukwenza uzizwe ukhuthele futhi ungcono ngokuphelele. Ukuqunjelwa kuvame ukubangelwa ukuphazamiseka kokusebenza kwamathumbu ngenxa yokungadli kahle kwamanzi, i-fiber enganele ekudleni, ukuphazanyiswa kokudla okuvamile noma inqubo ejwayelekile, ingcindezi njll.
Isikhathi eside ukuqunjelwa kungaholela ezinkingeni eziningi zezempilo ezifana nesisu esivuvukile, ama-haemorrhoids, imisipha yangemuva, ukuqubuka kwesikhumba, njll. Kubalulekile ukubona izinguquko emaphethini akho okuhamba kwamathumbu avamile.
Izindlela zokwelapha ezahlukahlukene zasekhaya zisiza ekwelapheni ukuqunjelwa, njengokudla ukudla okune-fiber, ukuphuza amanzi amaningi, ukuzivocavoca umzimba njalo, i-yoga, ukuzindla ukuze unciphise ukucindezeleka njll.
Ngakho-ke, ukuqunjelwa isifo esingahle sithikameze imisebenzi yakho yansuku zonke, ingasaphathwa eyokuthi singakwenza uzizwe ungakhululekile neze. Abantu abaningi baphendukela ekuthatheni ama-laxatives aqinile ukuthola ukukhululeka ekuqunjelweni, ama-laxatives angalimaza amathumbu akho ngokuhamba kwesikhathi.
Okunye ukudla kulungele uhlelo lokugaya ukudla kanti okunye kuwumthwalo. Ungakuvimbela kanjani ukuqunjelwa? Yebo, ukukhetha ukudla okukhuthaza ukunyakaza kwamathumbu kungakusiza ugcine uhlelo lwakho luhlanzekile njalo.
Esihlokweni samanje, siqoqe ezinye zezithelo ezizuzisa kakhulu ezingasiza ekunikezeni ukukhululeka kuyo yonke leyo nkinga yesisu.
1. Ubhanana
Isixazululo esisebenzayo nesheshayo se- ukuqunjelwa , ubhanana usebenza kahle ekwelapheni izinkinga zesisu njengoba zisiza ekubuyiseni ukusebenza kwamathumbu futhi zingasiza ekwelapheni isifo sohudo. Banothe kakhulu nge-potassium nama-electrolyte asiza ekubuyiseni impilo enhle yokugaya ukudla.
Uma unenkinga yokuya ku-loo, yidla ubhanana ophelele ukuze uthole ukukhululeka.
2. Uwolintshi
Izithelo zamawolintshi njengamawolintshi zinevithamini C eningi ethambisa indle kanye nefayibha ukugcina izinto zihamba. Isithelo futhi siqukethe naringenin , i-flavonoid abacwaningi abayitholile ingasebenza njenge-laxative. Yidla iwolintshi noma ungeze isaladi lakho.
3. Okusajingijolo (rasabharee)
Equkethe i-fiber ephindwe kabili njengaleyo yama-strawberry, ama-raspberries angasiza ekwandiseni ubuningi besitulo sakho ukusiza ukudla ukuthi kuhambe kahle ngohlelo lokugaya ukudla. Ijikijolo liyasiza futhi ekukhuthazeni ukukhula kwamagciwane amahle alula ukugaya okuthuthukisiwe . Ungafaka amajikijolo ahlukahlukene ekudleni kwakho ukuze usebenzise kakhulu izakhiwo zawo zemvelo zokuxubha.
4. Kiwi
Isithelo se-kiwi esisodwa sinama-2.5 g we-fiber futhi siqukethe amavithamini amaningi namaminerali afana no-vitamin K, uvithamini C novithamini E, i-potassium ne-folate. I- ifayibha ephezulu nokuqukethwe kwamanzi kukwenza kube isithelo esihle kakhulu sokuhambisa amathumbu akho. Futhi, ama-kiwis angama-laxatives amahle futhi aholela ekwakhiweni kwe- isihlalo esinamandla futhi esithambile .
5. I-apula
Igcwele i-pectin fiber, ama-apula aqothulayo angasiza ekuhlinzekeni ukukhululeka ekuqunjelweni. I-amphoteric (isebenza njengesisekelo kanye ne-asidi) impahla ye-pectin eyinkimbinkimbi ingabaphatha bobabili ukuqunjelwa nohudo, kuya ngezidingo zomzimba wakho.
6. Ikhiwane (i-anjeer)
Umthombo omuhle we-fiber, amakhiwane azuzisa kakhulu ekunikezeni ukukhululeka kusuka ukuqunjelwa nokukhuthaza ukunyakaza kwamathumbu okunempilo. Abaphenyi bathola ukuthi amakhiwane ayondla futhi abeke umsindo emathunjini futhi asebenze njenge-laxative yemvelo ngenxa yokuqukethwe kwayo kwe-fiber ephezulu. Ungangeza amakhiwane omisiwe ekudleni kwakho kwasekuseni oatmeal.
7. Amapulangwe (sookha aaloobukhaara)
Isetshenziswa kakhulu njengekhambi lemvelo lokwelapha ukuqunjelwa, umlimi unezinhlayiya ezingenakunyibilika ezifana ne-cellulose inyusa inani lamanzi indle , engeza inqwaba ezihlalweni futhi inikeze ukukhululeka ekuqunjelweni. Ungenza ijusi le-prune lokusiza ukuqunjelwa.
8.Ipheya (naashapaatee)
Izithelo ezicebile, izithelo eziphakathi kwe-pear zingasiza ekunciphiseni ukuqunjelwa ngoba zinenqwaba ye-fructose ne-sorbitol (ushukela otshwala otholakala ezithelweni nasezitshalweni ezinempahla yesisu, i-laxative ne-cathartic). UFructose iphelela kukholoni lapho idonsa khona amanzi nge-osmosis, ngaleyo ndlela ivuselele ukunyakaza kwamathumbu bese i-sorbitol isebenza njenge-laxative ngokudonsela amanzi kukholoni, ivuse ukunyakaza kwamathumbu. Phuza ijusi lepheya ukuze unciphise ukuqunjelwa ngokushesha.
9. Isithelo seBael (bhel)
I-pulp yalesi sithelo ebizwa nangokuthi i-apula lezinkuni, isetshenziswe e-Ayurveda njengekhambi elisheshayo ukuqunjelwa . Ukudla inkomishi yesigamu se-bael izithelo uginindela kanye nethisipuni le-jaggery nsuku zonke kusihlwa ngaphambi kokudla kwakusihlwa kungasiza ukukhulula ukuqunjelwa .
Encwadini Yokugcina…
Ukudla okuningi kungasiza ekudambiseni ukuqunjelwa. Usizo lokudla okunothe okune-fiber lunezela ngobuningi nangesisindo esitokisini, luthambise futhi luvuselele ukunyakaza kwamathumbu. Kodwa-ke, akufani kuwo wonke umuntu njengakwabanye abantu, ukudla okunomthambo omkhulu kungenza ukuqunjelwa kube kubi kakhulu. Ngakho-ke kubalulekile ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngalokho okulungele wena. Futhi, ungakhohlwa ukuphuza amanzi amaningi (3.7 ltr = 15 izinkomishi).
U-Arya KrishnanImithi EphuthumayoMBBS Yazi kabanzi
