Chii Chakanaka Kune Constipation? Zvinokonzera Kuzvimba, Zvinopfuura Sei?

Constipation chirwere chekurapa apo ura unononoka uye chituru chinonetsa kubuda. Zvisinei, haisi mamiriro ezvinhu anotyisidzira upenyu uye ichapfuura nedzimwe shanduko mukudya. Chii chakanakira kuvimbiswa? Kudya chikafu chakapfuma mufibre, kunwa mvura yakawanda, uye kudya chikafu chakadai seprums, maapurikosi nemaonde zvakanaka pakuzvimbirwa. Mimwe mishonga, yakadai sema laxatives, inobatsirawo kuvharwa, asi kushandiswa kwavo hakukurudzirwi nekuda kwezvose zviri zviviri migumisiro uye nguva pfupi yemigumisiro yavo.

Chii chinonzi Constipation?

Munhu anobuda ura husingasviki katatu pasvondo anonzi ane constipated. Ura hwemunhu wese hunosiyana. Izvi zvinoenderana nemadyiro ako.

Chii Chinokonzera Kuzvimba?

• Kusanwa mvura yakakwana kana zvinwiwa
• Kusakwana kwefiber kudya
• irritable bowel syndrome,
• Colon cancer,
• kusaita basa remuviri,
• kunwa doro zvakanyanya,
• Stress,
• Nhumbu,
• Kushandisa mimwe mishonga, yakadai sema antidepressants uye antacids
• Kuchinja kamwe kamwe mukudya kana nhanho yebasa
• musana kukuvara,
• multiple sclerosis,
• Stroke,
• mhasuru dzepelvic dzisina simba,
• dyssynergia,
• Chirwere cheshuga,
• hypothyroidism kana hyperthyroidism,

Vamwe vanhu vanogona kunge vakazvimbirwa. Mamwe mamiriro ezvinhu anowedzera njodzi yekuvhara. Semuyenzaniso;

• Kutora mishonga yakaita senarcotic blood pressure mishonga, antidepressants uye antacids,
• Iva mukadzi,
• Kuva munhu mukuru
• Kuva nedambudziko rekudya
• kuva akaora mwoyo
• kusawana hope dzakakwana
• Kusaita zvemuviri
• Kusanwa mvura yakakwana

Zviratidzo Zvokuzvimba

• Slow bowel movement
• Marwadzo emudumbu,
• chituru chakaoma,
• Kugara uchida kuenda kuchimbuzi
• kuzvimba mudumbu,
• Kutadza kupfuudza chituru
• kunzwa kurutsa,

Maside Effects eKuzvimbirwa

Pano neapo kuvharwa hakuna ngozi sekuramba kuvharwa. Pane zvimwe zvinokonzeresa zvinogona kuitika kana dambudziko rikasagadziriswa nekukurumidza. Kana kuvimbiswa kukaramba kuchienderera mberi, kunogona kukonzera:

• Anal fissure (anal fissure)
• Rectal prolapse (breech prolapse)
• Kuzvimba kwetsinga mu anus
• Fecal impaction (kuoma kwechigaro)
• Bowel stricture (kuderedza)
• Kenza yekoloni

Tichifunga kuti kuvharwa kune migumisiro yakawandisa, inofanira kurapwa nokukurumidza sezvinobvira.

Chii Chakanaka Kune Constipation?

Zvokudya zveKuzvimbirwa

Nzira dzinonyanya kushanda dzekukunda dambudziko iri kuita maekisesaizi, kunwa mvura yakawanda, uye kudya chikafu chine utano uye chine fiber. Zvokudya zvinobvisa kuvimbiswa zvinogona kuva mhinduro yekukurumidza kune dambudziko iri. 

• maapuro

maapuroinzvimbo yakanaka yefiber. Apuro duku (149 gramu) inopa magiramu mana efiber. Fiber inobatsira kuumbwa kwechituru kuburikidza nekupfuura nemuura uye inosimudzira kufamba kwemukati nguva dzose. Maapuro anewo rudzi rwakakosha rwefiber inonyungudika inonzi pectin, ine laxative effect. Pectin inovandudza kugaya uye inobvisa kuvimbiswa.

• Erik

Erik Inoshandiswa seyakasikwa laxative. Plums, iyo 28-giramu yekushandira ine 2 gramu yefiber, zvakare yakanaka sosi ye sorbitol. Sorbitol imhando yeshuga doro risingagoni kugayiwa nemuviri. Inobvisa kuvimbiswa nekukwevera mvura muura uye inoita kuti matumbu. 

Prunes inonyanya kushanda pakuvhara. Iine soluble uye insoluble fiber. Kunwa muto weprune sechikafu chemangwanani nemanheru kunobatsira kukurudzira kufamba. Inwa muto weprune nguva nenguva kudzivirira kuvimbiswa uye kuchengetedza colon yakachena.

• kiwi

kiwi, Yakapfuma mufiber. Izvi zvinoratidza kuti chikafu chakanakisa kuita kuti ura ugare uchifamba. Imwe yepakati kiwifruit (76 gramu) ine 2,3 magiramu efiber.

Kiwi. Inosimudzira kufamba mudumbu uye inobatsira kugadzira ura. Kiwi inokurumidza kufambisa matumbo nguva, inoderedza kushandiswa kwelaxative, uye inovandudza kuvimbiswa.

• Mbeu yeflakisi

Mbeu yeflakisiYayo yakakwira fiber yemukati uye kugona kuvandudza ura kusarongeka zvechokwadi inoita kuti ive inomira mukurapa kwekuvhara. Imwe chipunu (magiramu gumi) ine magiramu matatu efiber, kusanganisira musanganiswa wekunyungudika uye usingagadzirike fiber. Nenzira iyi, inobvisa kuvimbiswa.

• Pears

Pearsinobatsira kubvisa kuvimbiswa nenzira dzakasiyana. Kutanga, yakapfuma mufiber. Rimwe repakati pear (178 gramu) rine magiramu matanhatu efiber uye rinoenderana ne6% yezuva nezuva fiber inoda. Mapeari zvakare akakwira mushuga doro sorbitol, iyo inoshanda senge osmotic agent yekukwevera mvura mumatumbo uye kuita bowel kufamba.

• bhinzi

Mhando yega yega yebhinzi, ine mhando dzakasiyana, ine huwandu hwakawanda hwefiber. Saka, zvinobatsira kuvandudza bowel kufamba. Nenzira iyi, inoshanda mukubvisa kuvimbiswa.

• Artichoke

Zvidzidzo, artichokeInoratidza kuti ine prebiotic mhedzisiro uye inotaura kuti inogona zvakare kubatsira kune intestinal hutano. Prebiotics imhando yakakosha yefiber inovandudza hutano hwekugaya nekudya mabhakitiriya akanaka mukoloni. Kushandisa prebiotics kunobvisa kuvimbiswa. Artichokes inonyanya kunaka sosi ye prebiotics uye inowedzera huwandu hweanobatsira mabhakitiriya mumatumbo. 

• Kefir

KefirIchi chinwiwa chemukaka cheprobiotic uye chakaviriswa. Ichi chinwiwa cheprobiotic chine hutano hwehutachiona hunogona kubatsira kubvisa kuvimbiswa. Probiotics inowedzera stool frequency, inovandudza stool kuenderana, uye inokurumidza kufamba kwe bowel. Nezvigumisiro izvi, zvakanakira kuvimbiswa.

• maonde

Muonde muchero unokurudzira kufamba kwe bowel, unopa fiber uye wakanakira kusvira. Hafu yekapu (75 gramu) yemaonde akaomeswa ane 30 gramu yefiber, iyo inosangana ne7.5% yezuva nezuva fiber inoda.

• Lentil

LentilIyo ine fiber-packed legume. Nenzira iyi, inobvisa kuvimbiswa. Hafu yekapu (99 gramu) yemhashu yakabikwa ine magiramu masere efiber. Zvakare, kudya nyemba kunowedzera kugadzirwa kwebutyric acid, rudzi rwepfupi-chain fatty acid mukoloni. Inowedzera kufamba kwechigayo chekudya kutsigira mafambiro.

• chia mbeu

28 gram chia mbeu Inosanganisira 11 gramu ye fiber. Iyo fiber iri mumhodzi dze chia inoita inenge 40% yehuremu hwayo. Nechinhu ichi, ndicho chikafu chakapfuma chefiber. Kunyanya, inzvimbo yakanaka yekunyungudika fiber, inotora mvura kuita gel inopfavisa uye inonyorovesa chituru kuti ifambe nyore.

• oat bran

bran, Iyo ndiyo fiber-rich yekunze sheath ye oat zviyo. Kunyange isingadyiwe zvakanyanya seoats, oat bran ine yakawanda fiber. 31 magiramu eat bran inopa anenge 5 magiramu efiber. Kunyange zvazvo oatmeal uye oat bran zvinobva kune imwechete oat groats, zvakasiyana mukugadzirwa uye kuravira.

• Zvinwiwa zvinopisa

Zvinwiwa zvinodziya zvinonyandura ura uye zvinobvisa kuvimbiswa. Maererano nezvidzidzo, mvura inodziya ine simba rakanaka pakufamba kwehuta.

• apricots

apricotsInowedzera bowel frequency uye contraction. Migumisiro iyi yakaonekwa mukuedza kwemhuka.

• Blueberries

semichero yose blueberries Iinewo hupfumi mufiber, iyo inobvisa kuvimbiswa.

• Brussels inomera uye kabichi

Iyi mini cabbage yakanaka sosi yefiber uye inowedzera kuwanda kune stool. Nenzira iyi, zvakanaka kune kuvimbiswa. Kabichi zvakare inovimbisa kufamba kwakatsetseka kwechituru. Iyo yakapfuma fiber yemukati inoshandawo.

• girepisi

girepisi Iine fiber yakawanda uye inobatsira kubvisa kuvimbiswa.

• bhuratifuru

Muchero wemuchero une laxative properties inogona kubatsira kubvisa kuvimbiswa. bhuratifuruIine anenge 154 magiramu efiber pa2,3-giramu inoshumira. Asi ramba uchifunga kuti muto wegrapefruit unogona kukanganisa mamwe mishonga. Naizvozvo, kana uri kutora chero mimwe mishonga, dya mazambiringa nekuchenjerera.

• orenji

Imwe huru muto orenji Inopa anenge 81 magiramu efiber ye4 makorikori. Pamusoro pezvo, maranjisi (nemichero yecitrus kazhinji) ine flavonol inonzi naringenin inogona kushanda selaxative.

• Quinoa

QuinoaIine fiber yakapetwa kaviri kupfuura dzimwe tsanga zhinji. Nokudaro, inoshanda mukuderedza kuvimbiswa.

• Egypt

EgyptIyo inzvimbo yakanaka kwazvo yeinsoluble fiber, inova mhando yefiber iyo muviri haugone kugaya. Iyi fiber inoita sebhurashi yakaoma, inochenesa colon uye inoshanda mukugadzirisa kuvimbiswa.

• sipinachi

Kapu imwe sipinachi Inopa 4 gramu yefiber. Iyo ine zvakare magnesium, chicherwa chinobatsira kuderedza colon uye inokwezva mvura kujekesa zvinhu.

• Popcorn

Popcorn is high-fiber, yakaderera-calori snack. Inobatsira kuwedzera inzwi kune chituru. Inobvumira colon kuti ibude. Idya mbiya yepopcorn isina munyu zuva rega rega kuti usarure.

Michero Yemuchero Yakanakira Kuzvimbirwa

Prune Juice

zvinhu

• 5 kana 6 prunes
• hafu ye teaspoon yeuchi
• hafu ye teaspoon yehupfu
• 1 kapu yemvura inodziya

Zvinoitwa sei?

• Sora plums mugirazi remvura inodziya kwemaminitsi mashanu.
• Kana mapuramu ari munyoro, bvisa madzinde uye ukanda zvidimbu zvepuramu pamwe chete nemvura mu blender.
• Wedzera uchi uye kumini powder.
• Sanganisa zvese zvinoshandiswa kusvika zvave nekuenderana kwejusi.
• Dururira muto mugirazi uye unakidzwe nekunwa.

Plum yakaomeswaine fiber uye sorbitol, iyo inobatsira kukurumidza kufamba kwe bowel. Uchi chinhu chepanyama chinorwisa mabhakitiriya, chine antioxidant zvinhu uye chinobatsira kubvisa chepfu kubva mumuviri. Cumin inochengetedza kuchengetedzwa kwehutano hwematumbo uye inobatsirawo kuravira kwejusi.

Pear Juice

zvinhu

• 2 mapeya
• 2 mashupuni emuto wemonamu
• 1 pini yemunyu wakasviba

Zvinoitwa sei?

• Dzvora mapeari uye uise mu blender.
• Shandura ugodira muto mugirazi.
• Wedzera muto weremoni uye dash yemunyu wakasviba.
• Sanganisa zvakanaka usati wanwa.

Pears; Iyo yakapfuma mufiber uye ine kanenge kaviri sorbitol yakawanda kana ichienzaniswa nemaprunes. Sezvo sorbitol inofambisa kufamba, kunwa muto wepeya kunobatsira kurapa kuvimbiswa.

Apple Juice 

zvinhu

• 1 maapuro
• Half teaspoon yefennel powder
• hafu yegirazi remvura

Zvinoitwa sei?

• Cheka apuro uye uikande mu blender.
• Wedzera mvura uye wobva wazungunuka kamwe chete.
• Dururira muto weapuro mugirazi.
• Wedzera fennel powder uye fungai zvakanaka.

maapuro Yakapfuma mu fiber, minerals uye mavitamini. Iyo ine zvakare yakapfava laxative mhedzisiro. Fennel powder ine fiber yakawanda uye saka inobatsira kuchengetedza mvura muchigaro uye inofambisa kufamba.

Orange Juice

zvinhu

• 1 mukombe wakachekwa orenji
• 1 pini yemunyu wakasviba

Zvinoitwa sei?

• Isa maranjisi mublender uye tenderera imwe denderedzwa.
• Dururira muto mugirazi.
• Isa chidimbu chemunyu mutema uye sanganisa zvakanaka usati wanwa.

orenji; Iyo yakapfuma sosi yevhitamini C, zvicherwa uye fiber. Fiber inobatsira kuchengetedza mvura uye inomutsa kufamba kwemukati nekuwedzera kuwanda kuzvituru.

Lemon Juice

zvinhu

• Hafu ndimu
• 1 kapu yemvura inodziya
• 1 teaspoon yeuchi
• Half teaspoon yepasi kumini

Zvinoitwa sei?

• Wedzera muto weremoni, uchi, uye kumini poda kune kapu yemvura inodziya.
• Sanganisa zvakanaka usati wanwa.

Limon; yakapfuma mufiber uye vhitamini C, haingorapi kuvimbiswa chete asiwo inosimbisa immune system. Cumin poda inobatsira zvakanyanya mukuchengetedza hurongwa hwekugaya hutano. Huchi huzere nema antioxidants anobatsira kubvisa muchetura.

Muto wemazambiringa

zvinhu

• Mazambiringa matema matsva
• Tsangamidzi
• munyu mutema
• Hafu yegirazi remvura kana maererano nezvinodiwa

Zvinoitwa sei?

• Geza mazambiringa matsva.
• Wedzera mazambiringa, ginger uye muto kune juicer.
• Shandura ugodira muto mugirazi.
• Kuwedzera munyu wakasviba.

girepisiIine mvura uye faibha, izvo zvakakosha pakunyorovesa muviri uye kuwedzera kuwanda kune stool. Iinewo sorbitol, doro reshuga rinochengeta mvura yakawanda uye rinofambisa kufamba kwezvituru. Iyo yakasikwa laxative kurapa kuvimbiswa.

Cherry juice

zvinhu

• 1 mukombe we cherries matsva
• 2 mashupuni emuto wemonamu
• hafu yegirazi remvura
• munyu mutema

Zvinoitwa sei?

• Shambai cherries zvakanaka uye bvisa mbeu.
• Sakanidza mu blender nekuwedzera huwandu hunodiwa hwemvura uye muto wemonamu.
• Isa munyu wakasviba kuti uiite.

Cherry Iine polyphenols, mvura uye fiber. Iyo fiber yemukati ye cherries inobatsira kuunganidza stool uye inofambisa kubviswa kwayo kubva mumuviri.

Constipating Foods

• banana risina kuibva

Mabhanana akaibva anobatsira kudzivirira kudzimbirwa, ukuwo mabhanana asina kuibva ane zvaanoita. Mune mamwe mazwi, ndeimwe yemichero inokonzera kuvimbiswa. Nekuti mabhanana asina kuibva awanda resistant starch kureva kuti ine musanganiswa usingagoni kugayiwa nemuviri.

• doro

Doro ndicho chikonzero chinowanzokonzera kuvimbiswa. Kunwa doro rakawandisa kunowedzera huwandu hwemvura inorasika nemuweti. Izvi zvinokonzera kupera mvura mumuviri. Kana ukasanwa mvura yakakwana, njodzi yekuzvimbirwa inowedzera nekuti unorasa mvura yakawandisa kuburikidza neweti.

• zvokudya zvine gluten

Gluten; Ipuroteni inowanikwa muzviyo zvakaita segorosi, bhari uye rye. Chimwe chezvokudya zvekuvharisa chinofungidzirwa kuva gluten. Uyezve, vamwe vanhu vane allergic kune gluten. Kana mumwe munhu ane chirwere chechiliac akadya gluten, immune system yavo inorwisa uye inokuvadza zvakanyanya ura hwavo. Kugara mudumbu mudumbu chimwe chezviratidzo zvechirwere ichi.

• dzakagadzirwa zviyo

Chikafu chakawanikwa nekuda kwekugadzira tsanga dzakaita sechingwa chichena, mupunga muchena nepasita chena, zvinovaka muviri zvishoma. Ichowo chikafu chinopedza. Izvi zvinodaro nekuti bran negerm zvikamu zvezviyo zvinobviswa panguva yekugadziriswa. Kunyanya, bran ine fiber, chikafu chinowedzera huwandu kune chituru uye chinochibatsira kufamba. Naizvozvo, vanhu vari kusangana nemimba vanofanira kuderedza kunwa kwavo zviyo zvakagayiwa.

• mukaka

Mukaka ndechimwe chikonzero chinowanzokonzera kuvimbiswa kune vamwe vanhu. Vacheche nevana vari panjodzi zvakanyanya, zvichida nekuda kwekunzwa kune mapuroteni anowanikwa mumukaka wemhou.

• Nyama tsvuku

Nyama tsvuku inogona kukonzera kuvimbiswa kwezvikonzero zvakawanda. Kune imwe, ine fiber shoma, iyo inowedzera kuwanda kune zvituru uye inovabatsira kufamba pamwechete. Chechipiri, nyama tsvuku zvisina kunanga inoderedza huwandu hwemunhu hwemazuva ese hwefiber kudya nekutsiva yakakwira-fiber sarudzo.

Kana iwe ukazadza yakawanda yendiro yako nenyama panguva yekudya, iwe unoderedza huwandu hwefiber-rich miriwo, legumes uye zviyo zvakakwana zvaunogona kudya.

• Zvokudya zvakakangwa kana kukurumidza

Tinogona kuisa chikafu chakakangwa kana chekukurumidza pane rondedzero yezvikafu zvinomanikidza. Izvi zvinodaro nekuti chikafu ichi chine mafuta akawanda uye yakaderera mufiber. Iyi ndiyo mamiriro ezvinhu anoderedza kudya, semunyama tsvuku.

Zvokudya zvakakangwa uye zvakagadzirirwa-kudya zvinowedzera kuderedza mvura yemukati, zvichiita kuti iome. Panogona kunge paine matambudziko nekusunda ura. Izvi zvinoitika kana ukadya munyu wakawandisa. Muviri unosveta mvura kubva muura kutsiva imwe munyu muropa, izvo zvinosuwisa kuti zvinokonzeresa kuvimbiswa.

• Zvokudya zvakagayiwa nechando

Zvokudya zvakadaro zvine mishonga inochengetedza. Iyo yakakwirira mune sodium kana shuga yemukati. Yakawedzerwa kunaka uye ruvara. Kugaya zvese izvi zvakaomarara zvekuwedzera, gadziriro yekugaya inofanira kushanda nesimba. Izvi zvinopedza simba rekudya. Zvinotungamirira kumatambudziko akasiyana-siyana ematumbo, kusanganisira kuvimbiswa. Kana uchinge wazvimbirwa, rega kudya chikafu ichi.

• zvine caffeine

Zvinwiwa zvesimba, kofi nhema, kofi yekrimu, kofi ine caffeine, tii, chokoreti inopisa, soda, nezvimwe. Zvinwiwa zvine caffeine zvinwiwa zvinokonzeresa kudzimbira. Caffeine inotora mvura kubva mukoloni kana inopedzwa zvakanyanya. Asi kana ikadyiwa nenzira yakaganhurirwa, caffeine inonyandura kufamba kwouura. Naizvozvo, rangarira huwandu hwekafeine yaunodya zuva nezuva.

• Trabzon Persimmon

Trabzon PersimmonMuchero unonaka uzere nezvinovaka muviri. Kune marudzi maviri, zvinotapira nezvinovava. Iyo yakasvava inogona kukonzera constipation. Izvi zvinodaro nekuti ine tannins yakawanda, iyo inononoka kufamba kwechikafu kuburikidza nemudumbu uye inoderedza kuvharika kwemukati. Iva nechokwadi chekudya zvakasiyana-siyana zvinotapira kuti udzivise kuvimbiswa.

Kwakabva: 1, 2, 3