Yintoni Elungele Ukuqunjelwa? Izinto ezibangela ukuqunjelwa, zidlula njani?

Ukuqhinwa yimeko yonyango apho ukuhamba kwamathumbu kucotha kwaye kunzima ukukhupha ilindle. Nangona kunjalo, akusiyo imeko esongela ubomi kwaye iya kudlula kunye notshintsho oluthile lokutya. Yintoni elungele ukuqhina? Ukutya ukutya okutyebileyo kwifayibha, ukusela amanzi amaninzi, kunye nokutya ukutya okunje ngeplums, iiapilkosi kunye namakhiwane zilungele ukuqhinwa. Ezinye iziyobisi, ezifana ne-laxatives, nazo zilungele ukuqunjelwa, kodwa ukusetyenziswa kwazo akukhuthazwa ngenxa yemiphumo emibi kunye nexesha elifutshane leempembelelo zabo.

Yintoni ukuConstipation?

Umntu okhupha isisu esingaphantsi kwesithathu ngeveki uthathwa ngokuba uqhinile. Ukuhamba kwamathumbu kumntu wonke kuyahluka. Oku kuxhomekeke kwindlela otya ngayo.

Yintoni Ebangela Ukuqhinwa?

• Ukungaseli manzi ngokwaneleyo okanye ulwelo
• Ukungonelanga kwefiber
• i-irritable bowel syndrome,
• Umhlaza wesisu,
• ukungasebenzi komzimba,
• ukusetyenziswa kotywala kakhulu,
• Uxinzelelo,
• Ukukhulelwa,
• Ukusetyenziswa kwamayeza athile, afana ne-antidepressants kunye ne-antacids
• Ukutshintsha ngokukhawuleza ukutya okanye kwinqanaba lomsebenzi
• ukwenzakala komqolo,
• isifo sokugubhuka,
• Istroke,
• izihlunu ze-pelvic ezibuthathaka,
• dyssynergia,
• Isifo seswekile,
• i-hypothyroidism okanye i-hyperthyroidism,

Abanye abantu badla ngokuqhinwa. Ezinye iimeko zonyusa umngcipheko wokuqunjelwa. Umzekelo;

• Ukuthatha amayeza afana ne-narcotic blood pressure, i-antidepressants kunye ne-antacids,
• Yiba ngumfazi,
• Ukuba ngumntu omdala omdala
• Ukuba nengxaki yokutya
• ukudandatheka
• ukungalali ngokwaneleyo
• Ukungenzi umsebenzi womzimba
• Ukungaseli manzi aneleyo

Iimpawu zokuqhina

• Ukuhamba kancinci kwamathumbu
• Isisu esibuhlungu,
• ilindle eliqinileyo,
• Umnqweno oqhubekayo wokuya kwindlu yangasese
• ukuqunjelwa esiswini,
• Ubunzima bokuhambisa ilindle
• imvakalelo yokugabha,

Iziphumo ebezingalindelekanga zokuqunjelwa

Ukuqhinwa ngamaxesha athile akuyongozi njengokuqunjelwa okuzingileyo. Kukho ezinye iziphumo ezinokuthi zenzeke ukuba ingxaki ayilungiswanga ngokukhawuleza. Ukuba ukuqhinwa kuyaqhubeka, kunokubangela:

• Umngxuma wokukhupha umngxuma
• I-rectal prolapse (i-breech prolapse)
• Ukudumba kwemithambo kwimpundu
• I-Fecal impaction (ukuqina kwesitulo)
• Ukuqina kwamathumbu (ukuncipha)
• Umhlaza wekoloni

Ukuqwalasela ukuba ukuqhina kunemiphumo emibi kakhulu, kufuneka iphathwe ngokukhawuleza.

Yintoni Elungele Ukuqunjelwa?

Ukutya kokutya

Ezona ndlela zisebenzayo zokoyisa le ngxaki kukwenza umthambo, ukusela amanzi amaninzi, nokutya ukutya okunempilo nokutyebileyo kwefayibha. Ukutya okuphelisa ukuqhina kunokuba sisisombululo esikhawulezileyo kule ngxaki. 

• Elma

Elmangumthombo olungileyo wefiber. I-apula encinci (i-149 grams) inika i-4 grams yefiber. Ifayibha inceda ukwakheka kwesitulo ngokudlula emathunjini kwaye ikhuthaza ukuhamba kwamathumbu rhoqo. Ii-apile zikwaqulethe uhlobo olukhethekileyo lwefiber enyibilikayo ebizwa ngokuba yi-pectin, enefuthe le-laxative. I-Pectin iphucula ukugaya kwaye ikhulula ukuqhina.

• erik

erik Isetyenziswa njenge laxative yendalo. I-Plums, i-28-gram ukukhonza iqulethe i-2 grams yefiber, nayo iyindawo efanelekileyo ye-sorbitol. I-Sorbitol luhlobo lwe-alcohol yeswekile engenakwetyiswa ngumzimba. Ikhulula ukuqhina ngokutsala amanzi emathunjini kwaye ivule amathumbu. 

Iiprunes zisebenza ngakumbi ukuqhinwa. Iqulethe ifayibha enyibilikayo nenganyibilikiyo. Ukusela ijusi ye-prune njenge-snack yasekuseni nangokuhlwa kunceda ukuvuselela ukuhamba kwamathumbu. Sela ijusi yeprune rhoqo ukuthintela ukuqhinwa kwaye ugcine ikholoni icocekile.

• mai

mai, Ityebile kwifiber. Oku kubonisa ukuba sisondlo esigqwesileyo sokuqinisekisa ukuhamba kwamathumbu rhoqo. Enye i-kiwifruit ephakathi (i-76 grams) iqulethe i-2,3 grams yefiber.

Ikiwi. Ikhuthaza ukunyakaza kwindlela yokugaya kwaye inceda ukudala ukuhamba kwamathumbu. I-Kiwi ikhawulezisa ixesha lokuhamba kwamathumbu, inciphisa ukusetyenziswa kwe-laxative, kwaye iphucula ukuqhina.

• Iimbewu zeflax

Iimbewu zeflaxUmxholo wayo ophezulu wefayibha kunye nokukwazi ukuphucula ukungahambi kakuhle kwamathumbu ngokuqinisekileyo kuyenza ibe yinto ebalaseleyo kunyango lokuqhina. I-tablespoon enye (i-10 grams) iqulethe i-3 grams yefiber, kubandakanywa umxube we-soluble kunye ne-fiber e-insoluble. Ngale ndlela, ikhulula ukuqhina.

• Nangu

Nanguinceda ukukhulula ukuqhina ngeendlela ezahlukeneyo. Okokuqala, isityebi kwifiber. Ipeyari enye ephakathi (i-178 grams) iqulethe i-6 grams yefiber kwaye ihambelana ne-24% yeemfuno zefiber zemihla ngemihla. Iipere nazo ziphezulu kwi-sorbitol yotywala yeswekile, esebenza njenge-agent ye-osmotic yokutsala amanzi emathunjini kwaye ibangele ukuhamba kwamathumbu.

• iimbotyi

Uhlobo ngalunye lwembotyi, oluneentlobo ezahlukeneyo, luqulethe izixa eziphezulu zefiber. Ngaloo ndlela, kunceda ukuphucula ukuhamba kwamathumbu. Ngale ndlela, iyasebenza ekudambiseni ukuqhinwa.

• I-artichoke

Izifundo, i-artichokeIbonisa ukuba inefuthe le-prebiotic kwaye ithi inokuba luncedo kwimpilo yamathumbu. I-Prebiotics luhlobo olukhethekileyo lwefiber oluphucula impilo yokugaya ngokutya iibhaktheriya ezilungileyo kwikholoni. Ukusebenzisa i-prebiotics kunciphisa ukuqhina. I-Artichokes ngumthombo okhethekileyo we-prebiotics kunye nokwandisa inani leebhaktheriya ezincedo emathunjini. 

• Kefir

KefirSisiselo sobisi esineprobiotic kunye negwele. Esi siselo se-probiotic siqulethe iibhaktheriya ze-gut eziphilileyo ezinokunceda ukukhulula ukuqhina. Iiprobiotics zandisa ukuphindaphinda kwesitulo, ukuphucula ukuhambelana kwesitulo, kunye nokukhawulezisa ukuhamba kwamathumbu. Ngezi ziphumo, kulungile ukuqhina.

• amakhiwane

Umkhiwane sisiqhamo esikhuthaza ukuhamba kwamathumbu, inika ifayibha kwaye igqwesile ekuqunjelweni. Isiqingatha sekomityi (i-75 grams) yamakhiwane omisiwe iqulethe i-30 grams yefiber, edibana ne-7.5% yemfuno yefiber yemihla ngemihla.

• Ilentile

IlentileYilegume enefibre. Ngale ndlela, ikhulula ukuqhina. Isiqingatha sekomityi (i-99 grams) ye-lentile ebilisiwe iqulethe i-8 grams yefiber. Kwakhona, ukutya iilentile kwandisa ukuveliswa kweasidi ye-butyric, uhlobo lwe-short-chain fatty acid kwi-colon. Yandisa ukuhamba kwenkqubo yokugaya ukuxhasa ukuhamba kwamathumbu.

• iimbwe zechai

Igram ye28 iimbwe zechai Iqukethe i-11 grams yefiber. Ifiber kwimbewu ye-chia yenza malunga ne-40% yobunzima bayo. Ngolu phawu, kokona kutya kutyebileyo kwefayibha. Ngokukodwa, ngumthombo olungileyo wefiber enyibilikayo, efunxa amanzi ukuze yenze ijeli ethambisa kwaye inyakazise isitulo ukuze kuhambe lula.

• i-oat bran

ibran, Sisingxobo sangaphandle esityebileyo sefayibha sokhozo lweoat. Ngelixa ingasetyenziswa kakhulu njengeoats, i-oat bran inefiber eninzi kakhulu. I-31 grams ye-oat bran inika malunga ne-5 grams yefiber. Nangona i-oatmeal kunye ne-oat bran zivela kwi-oat groats efanayo, ziyahluka ngokuthungwa kunye nokunambitha.

• Iziselo ezishushu

Ulwelo olushushu luvuselela amathumbu kwaye lunciphise ukuqhinwa. Ngokutsho kwezifundo, amanzi afudumele anefuthe elihle kwiintshukumo zamathumbu.

• Iapilkosi

IapilkosiYandisa ukuphindaphinda kwamathumbu kunye nokufinyela. Ezi ziphumo ziye zabonwa kwiimvavanyo zezilwanyana.

• Iiblueberries

njengazo zonke iziqhamo iiblueberries Ikwatyebile kwifiber, ekhulula ukuqhina.

• Amahlumela aseBrussels kunye nekhaphetshu

Le khaphetshu encinci ngumthombo olungileyo wefiber kwaye yongeza isambuku kwisitulo. Ngale ndlela, kulungele ukuqunjelwa. Ikhaphetshu ikwaqinisekisa ukuhamba kakuhle kwesitulo. Umxholo wayo otyebileyo wefiber nawo uyasebenza.

• beediliya

beediliya Ityebile kwifiber kwaye inceda ekupheliseni ukuqhina.

• grapefruit

Isicatshulwa sesiqhamo sineempawu zokuthambisa ezinokunceda ukukhupha isisu. grapefruitIqulethe malunga ne-154 grams yefiber kwi-2,3-gram ekhonzayo. Kodwa khumbula ukuba ijusi yegrapefruit inokuphazamisa amanye amayeza. Ngoko ke, ukuba uthatha nawaphi na amayeza, sebenzisa i-grapefruit ngononophelo.

• orange

Enye enkulu enejusi orenji Ibonelela malunga ne-81 grams yefiber ye-4 calories. Ukongezelela, iiorenji (kunye neziqhamo zesitrasi ngokubanzi) ziqulethe i-flavonol ebizwa ngokuba yi-naringenin enokusebenza njenge-laxative.

• IQuinoa

IQuinoaIqulethe ifayibha eninzi ngokuphindwe kabini kunezinye iinkozo ezininzi. Ngoko ke, iyasebenza ekudambiseni ukuqhinwa.

• Mısır

MısırNgumthombo ogqwesileyo wefiber enganyibilikiyo, luhlobo lwefayibha umzimba ongenako ukwetyisa. Le fiber isebenza njengebrashi eqinileyo, icoca ikholoni kwaye iyasebenza ekusombululeni ukuqhina.

• isipinatshi

Ikomityi enye ispinatshi Inika i-4 grams yefiber. Kwakhona iqulethe i-magnesium, iminerali enceda ukucutha ikholoni kwaye itsalele amanzi ekucoceni izinto.

• Amaqhashu

I-Popcorn yi-fiber ephezulu, i-low-calorie snack. Kuyanceda ukongeza umthamo kwisitulo. Ivumela ikholoni ukuba ingabikho. Yitya isitya se-popcorn engaxutywanga yonke imihla ukuze ukhulule ukuqhina.

Iijusi zeziqhamo zilungele ukuqunjelwa

Pruna Ijusi

izinto

• 5 okanye 6 prunes
• Isiqingatha setisipuni sobusi
• isiqingatha itispuni yomgubo
• 1 indebe yamanzi afudumeleyo

Kwenziwa njani?

• Gcoba iiplum kwiglasi yamanzi afudumeleyo imizuzu emi-5.
• Xa iiplamu zithambile, susa iziqu kwaye uphose amaqhekeza kunye namanzi kwi-blender.
• Yongeza ubusi kunye ne-cumin powder.
• Hlanganisa zonke izithako de zibe nokuhambelana kwejusi.
• Galela ijusi kwiglasi kwaye ujabulele isiselo.

Iplamu eyomileyoiqulethe i-fiber kunye ne-sorbitol, enceda ukukhawulezisa ukuhamba kwamathumbu. Ubusi yi-agent ye-antibacterial yendalo, inezakhiwo ze-antioxidant kwaye inceda ukususa i-toxins emzimbeni. I-Cumin iqinisekisa ukugcinwa kwempilo yamathumbu kwaye inegalelo kwincasa yejusi.

Ijusi yamapere

izinto

• Ipere eli-2
• 2 ithisipuni yejusi yelamuni
• I-pinch yetyuwa emnyama

Kwenziwa njani?

• Peel amapere kwaye uwafake kwi-blender.
• Yijike kwaye ugalele ijusi kwiglasi.
• Yongeza ijusi yelamuni kunye nedashi yetyuwa emnyama.
• Xuba kakuhle phambi kokuba usele.

Nangu; Ityebile kwifayibha kwaye iqulethe phantse kabini isorbitol eninzi xa kuthelekiswa neeprunes. Ekubeni i-sorbitol iququzelela ukuhamba kwamathumbu, ukusela ijusi yepere kuya kunceda ukunyanga ukuqhina.

IJuice Juice 

izinto

• 1 iapile
• Isiqingatha setisipuni somgubo wefennel
• isiqingatha seglasi yamanzi

Kwenziwa njani?

• Sika i-apula kwaye uyiphose kwi-blender.
• Yongeza amanzi kwaye ujikeleze ijika elinye.
• Galela ijusi yeapile kwiglasi.
• Yongeza i-fennel powder kwaye udibanise kakuhle.

Elma Ityebile kwifiber, iiminerali kunye neevithamini. Ikwanayo nefuthe elithambileyo le-laxative. I-Fennel powder ine-fiber eninzi kwaye ngoko inceda ukugcina amanzi kwisitulo kwaye iququzelele ukuhamba kwamathumbu.

IJuice Juice

izinto

• I-1 ikomityi e-orenji enqunqwe
• I-pinch yetyuwa emnyama

Kwenziwa njani?

• Beka ii-orenji kwi-blender kwaye ujikeleze ngeenxa zonke.
• Galela ijusi kwiglasi.
• Yongeza i-pinch yetyuwa emnyama kwaye udibanise kakuhle ngaphambi kokusela.

orange; Ingumthombo ocebileyo we-vitamin C, iiminerali kunye nefiber. Ifayibha inceda ukugcina amanzi kwaye ivuselela ukuhamba kwamathumbu ngokufaka isambuku kwisitulo.

Juice Juice

izinto

• Isiqingatha selamula
• 1 indebe yamanzi afudumeleyo
• 1 ithisipuni yobusi
• Isiqingatha se-teaspoon ye-cumin yomhlaba

Kwenziwa njani?

• Yongeza ijusi yelamuni, ubusi, kunye ne-cumin powder kwikomityi yamanzi afudumeleyo.
• Xuba kakuhle phambi kokuba usele.

Limon; ityebile kwifiber kunye nevithamin C, ayinyangi nje ukuqhina kodwa yomeleza amajoni omzimba. I-Cumin powder iluncedo kakhulu ekugcineni inkqubo yokwetyisa isempilweni. Ubusi buzele zi-antioxidants ezinceda ukukhupha i-toxins.

Ijusi yomdiliya

izinto

• Iidiliya ezintsha ezimnyama
• Ijinja
• ityuwa emnyama
• Isiqingatha seglasi yamanzi okanye ngokuhambelana nokufunwa

Kwenziwa njani?

• Hlamba iidiliya ezintsha.
• Yongeza iidiliya, ijinja kunye nejusi kwijusi.
• Yijike kwaye ugalele ijusi kwiglasi.
• Ukongeza ityuwa emnyama.

beediliyaIqulethe amanzi kunye nefayibha, ezibalulekileyo ekufakeni amanzi emzimbeni kunye nokongeza isambuku kwisitulo. Kwakhona iqulethe i-sorbitol, utywala obuswekile obugcina amanzi amaninzi kwaye iququzelele ukuhamba kwesitulo. Yinto yokuthambisa yendalo ukunyanga ukuqhina.

Ijusi yecherry

izinto

• 1 indebe ye-cherries entsha
• 2 ithisipuni yejusi yelamuni
• isiqingatha seglasi yamanzi
• ityuwa emnyama

Kwenziwa njani?

• Hlamba i-cherry kakuhle kwaye ususe imbewu.
• Hlanganisa kwi-blender ngokongeza inani elifunekayo lamanzi kunye nejisi lemon.
• Yongeza ityuwa emnyama ukunambitha.

cherry Iqulethe iipolyphenols, amanzi kunye nefiber. Umthamo wefiber wecherries unceda ukuqokelela isitulo kwaye kube lula ukususwa kwaso emzimbeni.

Ukuqunjelwa Ukutya

• ibhanana engekavuthwa

Iibhanana ezivuthiweyo zinceda ukuthintela ukuqhina, ngelixa iibhanana ezingavuthwanga zineziphumo ezichaseneyo. Ngamanye amazwi, sesinye seziqhamo ezibangela ukuqunjelwa. Kuba iibhanana ezingavuthwanga zininzi isitatshi esixhathisayo oko kukuthi, iqulethe ikhompawundi umzimba ungakwazi nzima ukwetyisa.

• alcohol

Utywala ngunobangela oqhelekileyo wokuqhinwa. Ukusela utywala kakhulu kwandisa umthamo wolwelo olulahlekayo ngomchamo. Oku kubangela ukuphelelwa ngamanzi emzimbeni. Ukuba awuwaseli ngokwaneleyo amanzi, ingozi yokuqhinwa iyanda ngenxa yokuba ulahlekelwa ngamanzi amaninzi ngomchamo.

• ukutya okunegluten

Abanyolukile; Yiprotheyini efumaneka kwiinkozo ezifana nengqolowa, ibhali kunye nerye. Enye yezinto eziqunjelwayo kucingelwa ukuba yigluten. Kwakhona, abanye abantu abahambisani ne-gluten. Xa umntu onesifo se-celiac etya igluten, amajoni akhe omzimba ahlasela kwaye wonakalise kakhulu amathumbu abo. Ukuqunjelwa okungapheliyo yenye yeempawu eziqhelekileyo zesi sifo.

• ukutya okuziinkozo

Ukutya okufunyenwe ngenxa yokulungiswa kweenkozo ezifana nesonka esimhlophe, irayisi emhlophe kunye ne-pasta emhlophe akunasondlo. Kwakhona kukutya okuqunjelwayo. Oku kungenxa yokuba i-bran kunye namalungu entsholongwane enkozo ayasuswa ngexesha lokulungiswa. Ngokukodwa, i-bran iqulethe i-fiber, isondlo esongeza ubuninzi kwi-stool kwaye siyinceda ukuba ihambe. Ke ngoko, abantu abanengxaki yokuqunjelwa kufuneka banciphise ukusebenzisa kwabo ukutya okuziinkozo.

• ubisi

Ubisi ngomnye unobangela oqhelekileyo wokuqhinwa kwabanye abantu. Iintsana nabantwana basengozini ngakumbi, mhlawumbi ngenxa yobuntununtunu kwiiproteni ezifumaneka kubisi lwenkomo.

• Inyama ebomvu

Inyama ebomvu inokubangela ukuqunjelwa ngenxa yezizathu ezininzi. Kolunye, zinefiber encinci, eyongeza isambuku kwizitulo kwaye ibancede bahambe kunye. Okwesibini, inyama ebomvu ngokungangqalanga inciphisa ifayibha yonke imihla ethathwa ngumntu ngokutshintsha iinketho ezinefiber ephezulu.

Ukuba uzalisa uninzi lweplate yakho ngenyama ngexesha lokutya, uya kunciphisa isixa semifuno enefiber etyebileyo, iimbotyi kunye neenkozo ezipheleleyo onokuthi uzitye.

• Ukutya okuqhotsiweyo okanye okukhawulezayo

Sinokubeka ukutya okuqhotsiweyo okanye okukhawulezayo kuluhlu lokutya okuqunjelwayo. Oku kungenxa yokuba oku kutya kunamafutha amaninzi kwaye kuphantsi kwifayibha. Le yimeko ethoba ukugaya, njengakwinyama ebomvu.

Ukutya okuqhotsiweyo nokusele kukulungele ukutyiwa kuthoba ngakumbi isiqulatho samanzi sesitulo, nto leyo ebangela ukuba some. Kusenokubakho iingxaki ngomsebenzi wokutyhala amathumbu. Oku kwenzeka xa utye kakhulu ityuwa. Umzimba ufunxa amanzi emathunjini ukuze uhlawule ityuwa eyongezelelweyo egazini, nto leyo ngelishwa ibangela ukuqhina.

• Ukutya okucutshungulweyo kunye nomkhenkce

Ukutya okunjalo kuqulethe izinto zokukhusela. Iphezulu kwi-sodium okanye umxholo weswekile. Incasa eyongeziweyo kunye nombala. Ukuze kwetyiswe zonke ezi zongezo zintsonkothileyo ezenziweyo, inkqubo yokwetyisa imele isebenze nzima. Oku kuyenza buthathaka inkqubo yokwetyisa. Ikhokelela kwiingxaki ezahlukahlukeneyo zamathumbu, kuquka ukuqhina. Kwimeko yokuqunjelwa, yeka ukusebenzisa oku kutya.

• caffeine

Iziselo zamandla, ikofu emnyama, ikofu ekhilimu, ikofu enecaffeine, iti, itshokolethi eshushu, isoda, njl. Iziselo ezine-caffeine ziziselo ezibangela ukuqhina. Icaffeine itsala amanzi kwikholoni xa isetyenziswe ngokugqithisileyo. Kodwa xa isetyenziswe ngendlela elinganiselweyo, i-caffeine ivuselela ukuhamba kwamathumbu. Ke ngoko, khumbula ubungakanani becaffeine oyidlayo yonke imihla.

• Trabzon Persimmon

Trabzon PersimmonSisiqhamo esimnandi esizele zizondlo. Kukho iindidi ezimbini, eziswiti nezimuncu. Omuncu unokubangela ukuqhina. Oku kungenxa yokuba iqulethe ezininzi ze-tannins, ezinciphisa ukuhamba kokutya kwi-digestive tract kunye nokunciphisa ukukhutshwa kwamathumbu. Qinisekisa ukuba utya iindidi eziswiti ukuphepha ukuqhina.

Umthombo: 1, 2, 3