Kodi Ubwino Wa Kudzimbidwa Ndi Chiyani? Zomwe Zimayambitsa Kudzimbidwa, Zimadutsa Bwanji?

Kudzimbidwa ndi matenda omwe matumbo amayenda pang'onopang'ono ndipo chimbudzi chimakhala chovuta. Komabe, si vuto loika moyo pachiswe ndipo lidzadutsa ndi kusintha kwa zakudya. Ndi chiyani chomwe chili chabwino kwa kudzimbidwa? Kudya zakudya zokhala ndi fiber zambiri, kumwa madzi ambiri, komanso kudya zakudya monga plums, ma apricots ndi nkhuyu ndikwabwino kwa kudzimbidwa. Mankhwala ena, monga laxatives, ndi abwino kwa kudzimbidwa, koma kugwiritsa ntchito kwawo sikuvomerezeka chifukwa cha zotsatira zake zonse komanso nthawi yochepa ya zotsatira zake.

Kodi Constipation ndi chiyani?

Munthu amene amatuluka m’matumbo osakwana katatu pa sabata amaonedwa kuti ndi wodzimbidwa. Kuthamanga kwa matumbo kwa aliyense kumasiyana. Izi zidalira pa kadyedwe kanu.

Kodi N'chiyani Chimayambitsa Kudzimbidwa?

• Kusamwa madzi okwanira kapena madzi okwanira
• Kusakwanira kwa fiber
• irritable matumbo syndrome,
• Khansa ya m'mimba,
• kusachita masewera olimbitsa thupi,
• kumwa mowa kwambiri,
• kupsinjika,
• Mimba,
• Kugwiritsa ntchito mankhwala ena, monga antidepressants ndi antacids
• Kusintha kwadzidzidzi muzakudya kapena mulingo wantchito
• kuwonongeka kwa msana,
• multiple sclerosis,
• Stroke,
• ofooka minofu ya m'chiuno,
• dyssynergia,
• Matenda a shuga,
• hypothyroidism kapena hyperthyroidism,

Anthu ena amatha kudzimbidwa. Zinthu zina zimawonjezera chiopsezo cha kudzimbidwa. Mwachitsanzo;

• Kumwa mankhwala monga mankhwala osokoneza bongo, antidepressants ndi antacids,
• Khalani mkazi,
• Kukhala wamkulu wamkulu
• Kukhala ndi vuto la kudya
• kukhala wokhumudwa
• osagona mokwanira
• Osachita zolimbitsa thupi
• Osamwa madzi okwanira

Zizindikiro za Kudzimbidwa

• Kuyenda pang'onopang'ono kwamatumbo
• Kuwawa kwam'mimba,
• chopondapo cholimba,
• Kufunitsitsa kupita kuchimbudzi nthawi zonse
• kutupa m'mimba,
• Kuvuta chopondapo
• kumva kusanza,

Zotsatira za Kudzimbidwa

Kudzimbidwa mwa apo ndi apo sikowopsa monga kudzimbidwa kosalekeza. Pali zotsatira zina zomwe zingachitike ngati vutoli silinathetsedwe mwamsanga. Ngati kudzimbidwa kukupitilira, kungayambitse:

• Kuphulika kumatako (kukwapula kumatako)
• Prolapse ya rectal (kuphulika kwa breech)
• Kutupa kwa mitsempha mu anus
• Fecal impaction (kuuma kwa chopondapo)
• Kuchuluka kwamatumbo (kuchepetsa)
• Khansara ya m'matumbo

Poganizira kuti kudzimbidwa kumakhala ndi zotsatirapo zambiri, ziyenera kuthandizidwa mwamsanga.

Kodi Ubwino Wa Kudzimbidwa Ndi Chiyani?

Zakudya Zodzimbidwa

Njira zothandiza kwambiri zothetsera vutoli ndi kuchita masewera olimbitsa thupi, kumwa madzi ambiri, kudya zakudya zopatsa thanzi komanso zopatsa thanzi. Zakudya zomwe zimachepetsa kudzimbidwa zitha kukhala njira yothetsera vutoli nthawi yomweyo. 

• Elma

Elmandi gwero labwino la fiber. Apulo wamng'ono (149 magalamu) amapereka 4 magalamu a fiber. Fiber imathandizira kupanga chimbudzi podutsa m'matumbo ndikulimbikitsa kutuluka kwamatumbo nthawi zonse. Maapulo amakhalanso ndi mtundu wapadera wa ulusi wosungunuka wotchedwa pectin, womwe umakhala ndi mankhwala otsekemera. Pectin imathandizira kagayidwe kachakudya ndikuchotsa kudzimbidwa.

• Erik

Erik Amagwiritsidwa ntchito ngati mankhwala oletsa kutupa. Ma plums, omwe magalamu 28 akutumikira ali ndi 2 magalamu a fiber, alinso gwero labwino la sorbitol. Sorbitol ndi mtundu wa mowa wa shuga womwe sungathe kugayidwa ndi thupi. Amathetsa kudzimbidwa potengera madzi m'matumbo ndikuyambitsa matumbo. 

Prunes ndi othandiza kwambiri pakudzimbidwa. Muli ulusi wosungunuka komanso wosasungunuka. Kumwa madzi a prune ngati chakudya cham'mawa ndi madzulo kumathandiza kuti matumbo aziyenda. Imwani madzi odulira pafupipafupi kuti mupewe kudzimbidwa komanso kuti m'matumbo mukhale oyera.

• kiwi

kiwi, Ndi wolemera mu fiber. Izi zikuwonetsa kuti ndi michere yabwino kwambiri yoonetsetsa kuti matumbo akuyenda nthawi zonse. Kiwi wapakati (76 magalamu) ali ndi 2,3 magalamu a fiber.

Kiwi. Zimathandizira kuyenda m'matumbo am'mimba komanso zimathandizira kupanga matumbo. Kiwi imathandizira nthawi yoyenda m'matumbo, imachepetsa kugwiritsa ntchito mankhwala otsekemera, komanso imathandizira kudzimbidwa.

• Mbeu za fulakesi

Mbeu za fulakesiKuchuluka kwake kwa fiber komanso kuthekera kowongolera matumbo osakhazikika kumapangitsa kuti ikhale yodziwika bwino pochiza kudzimbidwa. Supuni imodzi (10 magalamu) imakhala ndi 3 magalamu a fiber, kuphatikiza kusakaniza kwa ulusi wosungunuka ndi wosasungunuka. Mwanjira imeneyi, imathetsa kudzimbidwa.

• mapeyala

mapeyalakumathandiza kuthetsa kudzimbidwa m'njira zosiyanasiyana. Choyamba, imakhala ndi fiber yambiri. Peyala imodzi yapakati (178 magalamu) imakhala ndi 6 magalamu a ulusi ndipo imagwirizana ndi 24% ya zosowa za tsiku ndi tsiku. Mapeyala amakhalanso ndi shuga wambiri wa sorbitol, omwe amagwira ntchito ngati osmotic agent kuti atenge madzi m'matumbo ndi kuyambitsa matumbo.

• nyemba

Nyemba zamtundu uliwonse, zomwe zimakhala ndi mitundu yosiyanasiyana, zimakhala ndi ulusi wambiri. Chifukwa chake, zimathandizira kusuntha kwamatumbo. Mwanjira imeneyi, imathandiza kuthetsa kudzimbidwa.

• Atitchoku

Maphunziro, injiniyaZimasonyeza kuti zimakhala ndi prebiotic effect ndipo zimati zingakhalenso zopindulitsa pa thanzi la m'mimba. Prebiotics ndi mtundu wapadera wa ulusi womwe umapangitsa kuti chimbudzi chikhale bwino podyetsa mabakiteriya abwino omwe ali m'matumbo. Kugwiritsa ntchito prebiotics kumachepetsa kudzimbidwa. Artichokes ndi gwero labwino kwambiri la prebiotics ndikuwonjezera kuchuluka kwa mabakiteriya opindulitsa m'matumbo. 

• Kefir

KefirNdi chakumwa chamkaka cha probiotic komanso chotupitsa. Chakumwa ichi cha probiotic chili ndi mabakiteriya athanzi am'matumbo omwe angathandize kuthetsa kudzimbidwa. Ma probiotics amawonjezera kuchuluka kwa chopondapo, kumapangitsa kuti chimbudzi chisasunthike, ndikufulumizitsa matumbo. Ndi zotsatirazi, ndi bwino kudzimbidwa.

• nkhuyu

Mkuyu ndi chipatso chomwe chimalimbikitsa kuyenda kwa matumbo, chimapereka fiber komanso chimathandizira kudzimbidwa. Theka la chikho (75 magalamu) a nkhuyu zouma zimakhala ndi 30 magalamu a fiber, omwe amakwaniritsa 7.5% ya tsiku ndi tsiku.

• Lentilo

LentiloNdi nyemba zodzaza ndi fiber. Mwanjira imeneyi, imathetsa kudzimbidwa. Hafu ya chikho (99 magalamu) ya mphodza yophika imakhala ndi magalamu 8 a fiber. Komanso, kudya mphodza kumawonjezera kupanga kwa butyric acid, mtundu wamafuta amfupi am'mimba. Zimawonjezera kayendedwe ka m'mimba kuti zithandizire kuyenda kwamatumbo.

• mbewu za chia

XMUMX gramu mbewu za chia Amakhala ndi 11 magalamu a fiber. Ulusi wa mbewu za chia umapanga pafupifupi 40% ya kulemera kwake. Ndi mbali iyi, ndi chakudya cholemera kwambiri cha fiber. Makamaka, ndi gwero labwino la ulusi wosungunuka, womwe umatenga madzi kupanga gel osakaniza ndi kunyowetsa chopondapo kuti chidutse mosavuta.

• mbewu ya oat

chinangwa, Ndilo gawo lakunja la oat lomwe lili ndi fiber yambiri. Ngakhale samadyedwa kwambiri monga oats, oat bran ali ndi fiber zambiri. 31 magalamu a oat bran amapereka pafupifupi 5 magalamu a fiber. Ngakhale oatmeal ndi oat bran amachokera ku oat groats yemweyo, amasiyana ndi maonekedwe ndi kukoma.

• Zakumwa zotentha

Zakumwa zotentha zimalimbikitsa matumbo ndi kuthetsa kudzimbidwa. Malinga ndi maphunziro, madzi ofunda ali ndi zotsatira zabwino pakuyenda kwamatumbo.

• apricots

apricotsAmachulukitsa matumbo pafupipafupi komanso kutsekeka. Zotsatirazi zawonedwa poyesera nyama.

• Mabulosi abuluu

monga zipatso zonse mabulosi abulu Lilinso ndi fiber yambiri, yomwe imathetsa kudzimbidwa.

• Brussels zikumera ndi kabichi

Kabichi kakang'ono aka ndi gwero labwino la ulusi ndipo amawonjezera chopondapo. Mwa njira iyi, ndi bwino kudzimbidwa. Kabichi amaonetsetsanso kuti chopondapo chimayenda bwino. Zomwe zili ndi fiber ndizothandizanso.

• mphesa

mphesa Lili ndi fiber zambiri ndipo limathandiza kuthetsa kudzimbidwa.

• manyumwa

The Tingafinye wa chipatso ali mankhwala ofewetsa tuvi tolimba katundu amene angathandize kuthetsa kudzimbidwa. manyumwaLili ndi pafupifupi 154 magalamu a fiber pa 2,3-gram kutumikira. Koma kumbukirani kuti madzi a manyumwa amatha kusokoneza mankhwala ena. Choncho, ngati mukumwa mankhwala ena aliwonse, idyani manyumwa mosamala.

• lalanje

Mmodzi wamkulu yowutsa mudyo lalanje Amapereka pafupifupi 81 magalamu a fiber kwa 4 calories. Kuonjezera apo, malalanje (ndi zipatso za citrus) ali ndi flavonol yotchedwa naringenin yomwe imatha kugwira ntchito ngati mankhwala otsekemera.

• Kinoya

KinoyaMuli ulusi wochuluka kuwirikiza kawiri kuposa mbewu zina zambiri. Choncho, zimagwira ntchito pochotsa kudzimbidwa.

• Egypt

EgyptNdi gwero labwino kwambiri la ulusi wosasungunuka, womwe ndi mtundu wa ulusi womwe thupi silingagayike. Ulusi umenewu umagwira ntchito ngati burashi yolimba, umatsuka m'matumbo ndipo umathandiza kuthetsa kudzimbidwa.

• sipinachi

Chikho chimodzi sipinachi Amapereka 4 magalamu a fiber. Lilinso ndi magnesium, mchere womwe umathandizira kuchepetsa m'matumbo ndikukopa madzi kuti achotse zinthu.

• Mbuliwuli

Popcorn ndi chotupitsa chambiri, chopatsa mphamvu kwambiri. Zimathandizira kuwonjezera voliyumu ku chopondapo. Zimapangitsa kuti m'matumbo atuluke. Idyani mbale ya popcorn yopanda mchere tsiku lililonse kuti muchepetse kudzimbidwa.

Madzi a Zipatso Abwino Kudzimbidwa

Dulani Juice

zipangizo

• 5 kapena 6 prunes
• Theka la supuni ya tiyi ya uchi
• theka la supuni ya tiyi ya ufa
• 1 chikho cha madzi ofunda

Zimatha bwanji?

• Zilowerereni ma plums mu kapu yamadzi ofunda kwa mphindi zisanu.
• Pamene ma plums ali ofewa, chotsani zimayambira ndikuponya zidutswa za maula pamodzi ndi madzi mu blender.
• Onjezerani uchi ndi ufa wa chitowe.
• Sakanizani zosakaniza zonse mpaka zitagwirizana ndi madzi.
• Thirani madzi mu kapu ndi kusangalala chakumwa.

Maula owumalili ndi fiber ndi sorbitol, zomwe zimathandizira kuthamangitsa matumbo. Uchi ndi mankhwala achilengedwe a antibacterial, ali ndi antioxidant katundu ndipo amathandiza kuchotsa poizoni m'thupi. Chitowe chimateteza thanzi la m'mimba komanso chimathandizira kukoma kwa madzi.

Peyala Juice

zipangizo

• 2 mapeyala
• Supuni 2 ya madzi a mandimu
• Supuni 1 ya mchere wakuda

Zimatha bwanji?

• Peel mapeyala ndi kuwayika mu blender.
• Sinthani ndi kutsanulira madzi mu galasi.
• Onjezerani madzi a mandimu ndi mchere wakuda wakuda.
• Sakanizani bwino musanamwe.

mapeyala; Ili ndi fiber yambiri ndipo imakhala ndi sorbitol yochuluka kuwirikiza kawiri poyerekeza ndi prunes. Popeza sorbitol imathandizira kuyenda kwamatumbo, kumwa madzi a peyala kumathandizira kudzimbidwa.

Apple Water 

zipangizo

• 1 apulo
• Theka la supuni ya tiyi ya fennel ufa
• theka la galasi lamadzi

Zimatha bwanji?

• Dulani apulo ndikuponya mu blender.
• Onjezani madzi ndikuzungulira kukhota kumodzi.
• Thirani madzi a apulo mu galasi.
• Onjezerani ufa wa fennel ndikusakaniza bwino.

Elma Lili ndi fiber, minerals ndi mavitamini. Ilinso ndi mphamvu yochepetsetsa yofatsa. Fennel ufa ndi wochuluka mu fiber ndipo motero umathandizira kusunga madzi mu chopondapo ndikuthandizira kutuluka kwa matumbo.

Orange Water

zipangizo

• 1 chikho akanadulidwa lalanje
• Supuni 1 ya mchere wakuda

Zimatha bwanji?

• Ikani malalanje mu blender ndikuzungulira mozungulira.
• Thirani madzi mu galasi.
• Onjezerani mchere wakuda wakuda ndikusakaniza bwino musanamwe.

lalanje; Ndi gwero lambiri la vitamini C, mchere ndi fiber. Ulusi umathandizira kusunga madzi ndikuwonjezera matumbo powonjezera chimbudzi.

Lemadzi Madzi

zipangizo

• Hafu ya ndimu
• 1 chikho cha madzi ofunda
• Supuni 1 ya uchi
• Theka la supuni ya tiyi ya chitowe

Zimatha bwanji?

• Onjezani madzi a mandimu, uchi, ndi ufa wa chitowe ku kapu yamadzi ofunda.
• Sakanizani bwino musanamwe.

Limon; wolemera mu fiber ndi vitamini C, sikuti amangothandiza kudzimbidwa komanso amalimbitsa chitetezo cha mthupi. Cumin ufa ndiwothandiza kwambiri kuti chimbudzi chikhale bwino. Uchi uli ndi ma antioxidants omwe amathandiza kuchotsa poizoni.

Madzi amphesa

zipangizo

• Mphesa zakuda zatsopano
• Ginger
• mchere wakuda
• Theka la galasi lamadzi kapena molingana ndi mayendedwe omwe mukufuna

Zimatha bwanji?

• Sambani mphesa zatsopano.
• Onjezerani mphesa, ginger ndi madzi ku juicer.
• Sinthani ndi kutsanulira madzi mu galasi.
• Powonjezera mchere wakuda.

mphesaMuli madzi ndi minyewa, zomwe ndizofunikira pakulimbitsa thupi ndikuwonjezera chopondapo. Lilinso ndi sorbitol, mowa wa shuga womwe umakhalabe ndi madzi ambiri komanso umathandizira kutuluka kwa chimbudzi. Ndi mankhwala achilengedwe ochizira kudzimbidwa.

Madzi a Cherry

zipangizo

• 1 chikho cha yamatcheri atsopano
• Supuni 2 ya madzi a mandimu
• theka la galasi lamadzi
• mchere wakuda

Zimatha bwanji?

• Sambani yamatcheri bwino ndikuchotsa mbewu.
• Sakanizani mu blender powonjezera madzi omwe mukufuna ndi madzi a mandimu.
• Onjezani mchere wakuda kuti muwonjeze.

chitumbuwa Muli ma polyphenols, madzi ndi fiber. Unyinji wa ma cherries umathandizira kutolera chopondapo ndikuwongolera kuchotsedwa kwake m'thupi.

Kudzimbidwa Zakudya

• nthochi yosapsa

Nthochi zakupsa zimathandiza kupewa kudzimbidwa, pamene nthochi zosapsa zimakhala ndi zotsatira zosiyana. Mwa kuyankhula kwina, ndi chimodzi mwa zipatso zomwe zimayambitsa kudzimbidwa. Chifukwa nthochi zosapsa ndi zambiri wowuma wosamva ndiko kuti, lili ndi mankhwala omwe thupi silingathe kugaya.

• mowa

Mowa ndiwo umayambitsa kudzimbidwa. Kumwa mowa kwambiri kumawonjezera kuchuluka kwa madzi omwe amatayika kudzera mkodzo. Izi zimayambitsa kuchepa kwa madzi m'thupi. Ngati simumwa madzi okwanira, chiopsezo cha kudzimbidwa chimawonjezeka chifukwa mumataya madzi ambiri kudzera mumkodzo.

• zakudya zomwe zili ndi gluten

Mchere wogwirizanitsa; Ndi puloteni yomwe imapezeka mumbewu monga tirigu, balere ndi rye. Chimodzi mwazakudya zodzimbidwa chimaganiziridwa kuti ndi gluten. Komanso, anthu ena amadana ndi gluten. Munthu yemwe ali ndi matenda a celiac akadya gluteni, chitetezo chake cha mthupi chimalimbana ndikuwononga matumbo ake kwambiri. Kudzimbidwa kosatha ndi chimodzi mwa zizindikiro zofala za matendawa.

• mbewu zokonzedwa

Zakudya zomwe zimapezedwa pokonza mbewu monga mkate woyera, mpunga woyera ndi pasitala sizikhala ndi thanzi labwino. Komanso ndi chakudya chodzimbidwa. Izi zili choncho chifukwa nthambi ndi majeremusi a njere amachotsedwa panthawi yokonza. Makamaka, chinangwa chimakhala ndi fiber, michere yomwe imawonjezera chopondapo ndikuithandizira kuyenda. Chifukwa chake, anthu omwe ali ndi vuto la kudzimbidwa ayenera kuchepetsa kadyedwe kawo kambewu zokonzedwa.

• mkaka

Mkaka ndi chifukwa china chofala cha kudzimbidwa kwa anthu ena. Makanda ndi ana ndiwo ali pachiwopsezo, mwina chifukwa cha kukhudzidwa ndi mapuloteni omwe amapezeka mu mkaka wa ng'ombe.

• Nyama yofiira

Nyama yofiira ingayambitse kudzimbidwa pazifukwa zingapo. Choyamba, amakhala ndi ulusi wocheperako, womwe umawonjezera kuchulukira ku chimbudzi ndikuwathandiza kuyenda limodzi. Chachiwiri, nyama yofiyira imachepetsa kuchuluka kwa ulusi wa tsiku ndi tsiku wa munthu posintha zakudya zokhala ndi ulusi wambiri.

Mukadzaza mbale yanu ndi nyama nthawi yachakudya, mumachepetsa kuchuluka kwa ndiwo zamasamba, nyemba ndi mbewu zonse zomwe mungadye.

• Zakudya zokazinga kapena zofulumira

Tikhoza kuika zakudya zokazinga kapena zofulumira pamndandanda wa zakudya zodzimbidwa. Izi zili choncho chifukwa zakudyazi zimakhala ndi mafuta ambiri komanso zimakhala zochepa kwambiri. Izi ndizochitika zomwe zimachepetsa chimbudzi, monga nyama yofiira.

Zakudya zokazinga komanso zokonzeka kudyedwa zimachepetsanso madzi omwe ali pachimbudzi, zomwe zimapangitsa kuti ziume. Pakhoza kukhala mavuto ndi ntchito yokankha matumbo. Izi zimachitika mukadya mchere wambiri. Thupi limatenga madzi kuchokera m'matumbo kuti abwezere mchere wowonjezera m'magazi, zomwe mwatsoka zimayambitsa kudzimbidwa.

• Zakudya zopangidwa ndi mazira

Zakudya zoterezi zimakhala ndi zinthu zotetezera. Ndiwochulukira mu sodium kapena shuga. Anawonjezera kukoma ndi mtundu. Kuti m'mimba mugayidwe zonse zovuta kupanga zowonjezera, dongosolo la m'mimba liyenera kugwira ntchito molimbika. Izi zimafooketsa dongosolo la m'mimba. Zimayambitsa mavuto osiyanasiyana a m'mimba, kuphatikizapo kudzimbidwa. Pakakhala kudzimbidwa, lekani kudya zakudya izi.

• Kafeini

Zakumwa zopatsa mphamvu, khofi wakuda, khofi wa kirimu, khofi wa caffeine, tiyi, chokoleti yotentha, soda, ndi zina. Zakumwa zokhala ndi caffeine ndi zakumwa zomwe zimayambitsa kudzimbidwa. Kafeini imatulutsa madzi m'matumbo akamamwa mopitirira muyeso. Koma ikamwedwa pang’onopang’ono, caffeine imapangitsa kuti matumbo aziyenda. Chifukwa chake, samalani ndi kuchuluka kwa caffeine yomwe mumamwa tsiku lililonse.

• Trabzon Persimmon

Trabzon PersimmonNdi chipatso chokoma chodzaza ndi zakudya. Pali mitundu iwiri, yotsekemera ndi yowawasa. Wowawasa angayambitse kudzimbidwa. Izi ndichifukwa choti lili ndi ma tannins ambiri, omwe amachepetsa kuyenda kwa chakudya kudzera m'mimba ndikuchepetsa kutulutsa kwamatumbo. Onetsetsani kuti mukudya zotsekemera zosiyanasiyana kuti mupewe kudzimbidwa.

Gwero: 1, 2, 3