Dab tsi ua kom digestion? 12 Txoj Kev Yooj Yim Kom Txhim Kho Kev zom zaub mov

Qee lub sij hawm peb ntsib teeb meem digestive xws li roj, kub siab, xeev siab, cem quav lossis raws plab. Ua kom lub plab zom mov nrawm yuav pab daws cov teeb meem no. Txoj kev ua qhov no yog ua tib zoo saib xyuas cov khoom noj khoom haus ua ntej. Kev noj zaub mov tsis zoo tsuas yog ua kom lub plab zom mov, tab sis kuj tseem tiv thaiv plab hnyuv. Yog li dab tsi ua kom digestion? Nov yog 12 txoj hauv kev yooj yim kom ceev plab zom mov…

Dab tsi ua kom digestion?

• Noj cov zaub mov ntuj

refined carbohydratesmuaj cov roj saturated thiab zaub mov additives. Qhov no ua rau digestive ailments.

Cov rog rog pom muaj nyob rau hauv ntau yam khoom noj. Nrog rau nws cov teebmeem tsis zoo rau lub plawv noj qab haus huv, nws ua rau muaj kev pheej hmoo ntawm kev tsim cov kab mob ulcerative colitis.

Cov dej qab zib tsawg thiab cov zaub mov ua tiav xws li ice cream muaj cov khoom qab zib uas ua rau muaj teeb meem digestive.

Cov kev tshawb fawb tshawb fawb pom tau tias noj cov zaub mov ntuj uas muaj cov khoom noj muaj txiaj ntsig zoo xws li cov vitamins thiab minerals tiv thaiv kab mob hauv plab. Yog li ntawd, noj cov zaub mov ntuj es tsis txhob ua cov zaub mov ua kom ceev plab zom mov.

• Noj cov khoom noj uas muaj fiber ntau

LifNws muaj txiaj ntsig zoo rau kev zom zaub mov. Soluble fiber absorbs dej thiab ntxiv ntau rau cov quav. Insoluble fiber pab txav txhua yam hauv lub plab zom mov. Kev noj zaub mov muaj fiber ntau; Nws txo qhov kev pheej hmoo ntawm cov kab mob digestive xws li rwj, reflux, hemorrhoids, diverticulitis. Prebioticsyog ib hom fiber ntau uas pub cov kab mob plab noj qab nyob zoo. Khoom noj khoom haus nrog prebiotics txo qhov kev pheej hmoo ntawm kev mob plab hnyuv.

• Noj cov rog zoo

Nws yog ib qho tsim nyog kom haus cov rog txaus rau kev zom zaub mov. Cov rog ua kom zoo nqus cov as-ham. Nws tseem ua kom cov zaub mov txav mus los ntawm txoj hnyuv. Kev noj roj ntau ntxiv txo cov cem quav.

• rau dej

Kev haus dej tsawg yog ib qho ua rau cem quav. Cov kws tshaj lij pom zoo kom haus 1.5-2 litres ntawm cov kua decaffeinated ib hnub los tiv thaiv cem quav. Cov neeg uas nyob hauv huab cua kub thiab cov uas ua ib ce muaj zog xav tau ntau dua.

• tswj kev ntxhov siab

kev nyuaj siab ua phem rau digestive system. Nws yog txuam nrog mob plab, raws plab, cem quav thiab IBS. Cov tshuaj hormones kev ntxhov siab ncaj qha cuam tshuam rau kev zom zaub mov. Thaum lub sijhawm ntxhov siab, cov ntshav thiab lub zog raug tshem tawm ntawm lub plab zom mov. Cov txheej txheem kev xav thiab so kom txaus siv hauv kev tswj hwm kev ntxhov siab tau pom los txhim kho cov tsos mob ntawm cov neeg muaj IBS.

• noj kom zoo

Noj sai thiab carelessly ua rau tsam plab, gas thiab plab zom mov. Kev noj qab nyob zoo txhais tau hais tias ua tib zoo saib xyuas txhua yam ntawm cov zaub mov koj noj thiab cov txheej txheem ntawm kev noj mov. Cov kev tshawb fawb tau pom tias kev noj qab haus huv tuaj yeem txo cov teeb meem digestive rau cov neeg uas muaj mob plab thiab IBS.

Rau kev noj qab haus huv:

• Noj maj mam.
• Tsom ntsoov rau kev noj mov los ntawm kev tua TV lossis computer.
• Ua tib zoo saib seb koj cov zaub mov zoo li cas thiab tsw qab ntawm lub phaj.
• Xaiv txhua yam khoom noj kom zoo.
• Ua tib zoo saib xyuas qhov kev ntxhib los mos, kub, thiab saj ntawm koj cov zaub mov.

• Chew zaub mov kom huv si

Kev zom zaub mov pib hauv qhov ncauj. Cov hniav zom cov zaub mov rau hauv me me. Yog li, cov enzymes hauv plab zom mov tau zoo dua tawg. Kev zom zaub mov tsis zoo txo ​​qhov nqus cov as-ham.

Chewing ua rau qaub ncaug, thiab qhov ntev koj zom, cov qaub ncaug ntau dua. Cov qaub ncaug pib cov txheej txheem digestive los ntawm kev rhuav tshem qee cov carbohydrates thiab cov rog hauv koj lub qhov ncauj. Cov qaub ncaug hauv plab ua raws li cov kua sib xyaw nrog cov khoom noj kom nws nkag mus rau hauv cov hnyuv.

Kev zom zaub mov kom huv si ua kom cov qaub ncaug ntau ntxiv rau kev zom zaub mov. Qhov no pab tiv thaiv cov tsos mob xws li plab zom mov thiab kub siab.

• txav mus

ib ce tsis tu ncuaNws yog ib txoj hauv kev zoo tshaj plaws kom ceev plab zom mov. Ib txoj kev tshawb fawb hauv cov neeg noj qab haus huv pom tau hais tias kev tawm dag zog me me, xws li kev caij tsheb kauj vab thiab dhia, nce lub sij hawm ntawm txoj hnyuv los ntawm 30%.

• Ntsuas plab acid

Lub plab acid yog qhov tseem ceeb rau kev zom zaub mov kom zoo. Yog tias tsis muaj kua qaub txaus, koj muaj teeb meem xws li xeev siab, kua qaub reflux, kub siab lossis mob plab. Cov kua qaub qis hauv plab tuaj yeem tshwm sim los ntawm kev siv cov tshuaj txo cov kua qaub ntau dhau.

Kua cider vinegarNws yog ib txoj hauv kev zoo kom sib npaug plab acid. Tab sis haus vinegar tuaj yeem cuam tshuam rau lub plab zom mov. Yog li ntawd, sib tov 1-2 teaspoons (5-10 ml) ntawm kua cider vinegar nyob rau hauv ib khob dej me me. Haus ua ntej noj mov.

• noj maj mam

Thaum koj tsis xyuam xim rau kev tshaib kev nqhis thiab satiety cues, koj yuav hnov ​​​​ntxhiab tsw, tsam plab thiab plab zom mov. Nws yuav siv sij hawm 20 feeb rau lub hlwb kom paub tias lub plab puv. Nws yuav siv sij hawm rau cov tshuaj hormones secreted los ntawm lub plab mus rau lub hlwb. Yog li ntawd, noj maj mam thiab nco ntsoov tias koj puv npaum li cas. Qhov no tiv thaiv teeb meem digestive.

• muab tus cwj pwm phem

Cov cwj pwm phem xws li haus luam yeeb, haus cawv ntau dhau thiab noj hmo tsaus ntuj tsis zoo rau kev noj qab haus huv tag nrho. Cov no ua rau qee yam teeb meem digestive.

Kev haus luam yeeb ua rau muaj kev pheej hmoo ntawm kev tsim cov kua qaub reflux. Txiav luam yeeb kom txo tau cov teeb meem digestive.

Cawv nce acid ntau lawm hauv plab. Nws ua rau mob plawv, acid reflux thiab plab ulcers. Kev haus cawv ntau dhau ua rau los ntshav hauv plab hnyuv. Txo kev haus cawv pab daws teeb meem digestive.

Noj hmo lig thiab tom qab ntawd pw tsaug zog ua rau mob plawv thiab mob plab. Ua kom tiav noj peb lossis plaub teev ua ntej yuav mus pw.

• Noj cov zaub mov digestive

Qee cov as-ham pab txhawb lub plab zom mov.

• Probiotics: probioticsyog cov kab mob muaj txiaj ntsig uas txhawb kev zom zaub mov los ntawm kev nce cov kab mob noj qab haus huv hauv cov hnyuv. Cov kab mob noj qab haus huv no pab zom zaub mov los ntawm kev rhuav tshem cov fiber ntau uas tuaj yeem ua rau muaj roj thiab tsam plab. Nws muaj nyob rau hauv cov khoom noj fermented xws li yogurt, kefir, sauerkraut.

• Glutamine: Glutamineyog ib qho amino acid uas txhawb kev noj qab haus huv ntawm plab. Nws tau pom tias txo cov plab hnyuv permeability. Glutamine qib nce los ntawm kev noj zaub mov xws li qaib ntxhw, taum pauv, qe, thiab almonds.
• Zinc: zincyog ib qho tseem ceeb mineral rau lub plab noj qab haus huv. Nws tsis muaj peev xwm ua rau ntau yam kab mob hauv plab. 

Cov ntaub ntawv: 1