Yini Elungele Ukuqunjelwa? Idala Ukuqunjelwa, Kudlula Kanjani?

Ukuqunjelwa yisimo sezempilo lapho ukuphuma kwesisu kuhamba kancane futhi indle kunzima ukudlula. Kodwa-ke, akusona isimo esisongela ukuphila futhi sizodlula ngezinguquko ezithile zokudla. Yini enhle ngokuqunjelwa? Ukudla ukudla okunothe nge-fiber, ukuphuza amanzi amaningi, nokudla okufana namaplamu, amabhilikosi namakhiwane kuhle ekuqunjweni. Ezinye izidakamizwa, njengama-laxatives, nazo zilungele ukuqunjelwa, kodwa ukusetshenziswa kwazo akunconywa ngenxa yemiphumela yazo emibi kanye nesikhathi esifushane semiphumela yazo.

Kuyini Ukuqunjelwa?

Umuntu ophuma amathumbu angaphansi kwamathathu ngeviki uthathwa ngokuthi uqunjelwe. Imvamisa yokunyakaza kwamathumbu kuwo wonke umuntu iyahlukahluka. Lokhu kuncike endleleni odla ngayo.

Yini Ebangela Ukuqunjelwa?

• Ukungaphuzi amanzi anele noma uketshezi
• I-fiber enganele
• i-irritable bowel syndrome,
• Umdlavuza wekoloni,
• ukungasebenzi ngokomzimba,
• ukusetshenziswa kotshwala ngokweqile,
• Ingcindezi,
• Ukukhulelwa,
• Ukusetshenziswa kwemithi ethile, njengama-antidepressants nama-antacids
• Ukushintsha okungazelelwe ekudleni noma ezingeni lomsebenzi
• ukulimala komgogodla,
• i-multiple sclerosis,
• Isifo sohlangothi,
• imisipha ye-pelvic ebuthakathaka,
• i-dysynergia,
• Isifo sikashukela,
• i-hypothyroidism noma i-hyperthyroidism,

Abanye abantu bavame ukuqunjelwa. Ezinye izimo zandisa ingozi yokuqunjelwa. Ngokwesibonelo;

• Ukuthatha imishanguzo efana nemithi ye-narcotic blood pressure, ama-antidepressants nama-antacids,
• Yiba wesifazane,
• Ukuba umuntu omdala omdala
• Ukuba nenkinga yokudla
• ukudangala
• ukungalali ngokwanele
• Ukungenzi umsebenzi womzimba
• Ukungaphuzi amanzi anele

Izimpawu Zokuqunjelwa

• Ukuhamba kancane kwamathumbu
• Isisu esibuhlungu,
• indle eqinile,
• Isifiso esiqhubekayo sokuya endlini yangasese
• ukuqunjelwa esiswini,
• Ubunzima bokudlula indle
• umuzwa wokuhlanza,

Imiphumela Emibi Yokuqunjelwa

Ukuqunjelwa ngezikhathi ezithile akuyona ingozi njengokuqunjelwa okungapheli. Kunemiphumela engemihle engenzeka uma inkinga ingaxazululeki ngokushesha. Uma ukuqunjelwa kuqhubeka, kungabangela:

• I-anal fissure (umfantu wendunu)
• I-rectal prolapse (i-breech prolapse)
• Ukuvuvukala kwemithambo endunu
• I-fecal impaction (ukuqina kwesitulo)
• Ukuqina kwamathumbu (ukuncipha)
• Umdlavuza wekoloni

Uma kucatshangelwa ukuthi ukuqunjelwa kunemiphumela emibi kakhulu, kufanele kulashwe ngokushesha ngangokunokwenzeka.

Yini Elungele Ukuqunjelwa?

Ukudla Kokuqunjelwa

Izindlela eziphumelela kakhulu zokunqoba le nkinga ukuzivocavoca umzimba, ukuphuza amanzi amaningi, nokudla ukudla okunempilo nokunothe nge-fiber. Ukudla okuqeda ukuqunjelwa kungaba yisixazululo esisheshayo kule nkinga. 

• Elma

Elmaungumthombo omuhle we-fiber. I-apula elincane (amagremu angu-149) linikeza amagremu angu-4 wefayibha. I-fiber isiza ukwakheka kwendle ngokudlula emathunjini futhi ikhuthaze ukugeleza kwamathumbu okuvamile. Ama-apula aqukethe uhlobo olukhethekile lwefayibha encibilikayo ebizwa ngokuthi i-pectin, enomphumela olaxazayo. I-Pectin ithuthukisa ukugaya futhi ikhulule ukuqunjelwa.

• Erik

Erik Isetshenziswa njenge-laxative yemvelo. Ama-plums, okuphakela kwawo amagremu angama-28 kuqukethe amagremu ama-2 wefiber, nawo angumthombo omuhle we-sorbitol. I-Sorbitol wuhlobo lotshwala obushukela obungakwazi ukugaywa ngumzimba. Iqeda ukuqunjelwa ngokudonsa amanzi emathunjini futhi isebenze amathumbu. 

Ama-prunes asebenza kakhulu ekuqunjelweni. Iqukethe i-fiber encibilikayo nengancibiliki. Ukuphuza ijusi ye-prune njengesidlo sasekuseni nakusihlwa kusiza ukugqugquzela ukuphuma kwamathumbu. Phuza ijusi ye-prune njalo ukuze uvimbele ukuqunjelwa futhi ugcine ikholoni lihlanzekile.

• kiwi

kiwi, Inothile nge-fiber. Lokhu kukhombisa ukuthi iyisakhi esihle kakhulu sokuqinisekisa ukuhamba kwamathumbu njalo. I-kiwifruit eyodwa ephakathi (amagremu angu-76) iqukethe amagremu angu-2,3 we-fiber.

Ikiwi. Ikhuthaza ukunyakaza emgudwini wokugaya ukudla futhi isize ekwakheni ukunyakaza kwamathumbu. I-Kiwi isheshisa isikhathi sokuhamba kwamathumbu, inciphisa ukusetshenziswa kwe-laxative, futhi ithuthukise ukuqunjelwa.

• Imbewu yefilakisi

Imbewu yefilakisiI-fiber ephezulu kanye nekhono lokuthuthukisa ukungahambi kahle kwamathumbu ngokuqinisekile kuyenza ibe ivelele ekwelapheni ukuqunjelwa. Isipuni esisodwa (amagremu angu-10) iqukethe amagremu angu-3 efayibha, okuhlanganisa nengxube yefayibha encibilikayo nengancibiliki. Ngale ndlela, ikhulula ukuqunjelwa.

• ubumpofu

ubumpofuisiza ukuqeda ukuqunjelwa ngezindlela ezahlukene. Okokuqala, inothile nge-fiber. Ipheya elilodwa eliphakathi (amagremu angu-178) liqukethe amagremu angu-6 wefayibha futhi lihambisana nama-24% wezidingo zansuku zonke zefayibha. Amapheya abuye aphakeme ku-sugar alcohol sorbitol, esebenza njenge-osmotic ejenti yokudonsa amanzi emathunjini futhi ibangele ukunyakaza kwamathumbu.

• ubhontshisi

Uhlobo ngalunye lukabhontshisi, olunezinhlobo ezahlukene, luqukethe inani eliphezulu le-fiber. Ngakho, kusiza ukuthuthukisa ukunyakaza kwamathumbu. Ngale ndlela, iyasebenza ekudambiseni ukuqunjelwa.

• I-artichoke

Izifundo, i-artichokeIbonisa ukuthi inomphumela we-prebiotic futhi ithi ingaba yinzuzo empilweni yamathumbu. Ama-prebiotics wuhlobo olukhethekile lwefiber oluthuthukisa impilo yokugaya ukudla ngokudla amabhaktheriya amahle kukholoni. Ukusebenzisa ama-prebiotics kunciphisa ukuqunjelwa. Ama-artichokes angumthombo omuhle kakhulu wama-prebiotics futhi andisa inani lamabhaktheriya anenzuzo emathunjini. 

• I-Kefir

I-KefirKuyisiphuzo sobisi esinama-probiotic nesivutshiwe. Lesi siphuzo se-probiotic siqukethe amagciwane amathumbu anempilo angasiza ekudambiseni ukuqunjelwa. Ama-probiotics akhulisa ukuvama kwesitulo, athuthukisa ukungaguquguquki kwendle, futhi asheshise ukunyakaza kwamathumbu. Ngale miphumela, kuhle ukuqunjelwa.

• amakhiwane

Ikhiwane yisithelo esikhuthaza ukuhamba kwamathumbu, inikeza i-fiber futhi ihle kakhulu ekuqunjelweni. Ingxenye yenkomishi (amagremu angu-75) yamakhiwane omisiwe iqukethe amagremu angu-30 wefayibha, ehlangabezana no-7.5% wemfuneko yansuku zonke yefayibha.

• I-Lentil

I-Lentili-legume egcwele i-fiber. Ngale ndlela, ikhulula ukuqunjelwa. Uhhafu wenkomishi (amagremu angu-99) we-lentile ebilisiwe iqukethe amagremu angu-8 wefayibha. Futhi, ukudla ama-lentile kukhulisa ukukhiqizwa kwe-butyric acid, uhlobo lwe-short-chain fatty acid ekoloni. Yandisa ukunyakaza kwesistimu yokugaya ukuze isekele ukuhamba kwamathumbu.

• imbewu ye-chia

I-gram ye-28 imbewu ye-chia Iqukethe amagremu angu-11 we-fiber. I-fiber esembewini ye-chia yenza cishe u-40% wesisindo sayo. Ngalesi sici, iwukudla okucebe kakhulu kwefayibha. Ikakhulukazi, iwumthombo omuhle wefayibha encibilikayo, emunca amanzi ukuze yakhe ijeli ethambisa futhi emanzisa indle ukuze kuhambe kalula.

• i-oat bran

bran, Ingumgodla wangaphandle one-fiber ocebile wezinhlamvu ze-oat. Nakuba ingadliwa kakhulu njengama-oats, i-oat bran iqukethe i-fiber eningi kakhulu. I-31 amagremu we-oat bran inikeza cishe amagremu angu-5 we-fiber. Nakuba i-oatmeal ne-oat bran ivela ku-oat groats efanayo, ihluke ngokuthungwa nokunambitha.

• Iziphuzo ezishisayo

Uketshezi olufudumele lushukumisa amathumbu futhi luqede ukuqunjelwa. Ngokwezifundo, amanzi afudumele anomphumela omuhle ekuhambeni kwamathumbu.

• amabhilikosi

amabhilikosiYandisa imvamisa yamathumbu kanye nokufinyela. Le miphumela iye yabonwa ekuhlolweni kwezilwane.

• AmaBlueberries

njengazo zonke izithelo amajikijolo Futhi inothile nge-fiber, ekhulula ukuqunjelwa.

• Amahlumela aseBrussels kanye neklabishi

Leli klabishi elincane liwumthombo omuhle wefayibha futhi lengeza inqwaba esitulweni. Ngale ndlela, kuhle ukuqunjelwa. Iklabishi liphinde liqinisekise ukuhamba kahle kwendle. I-fibre yayo ecebile nayo iyasebenza.

• amagilebhisi

amagilebhisi Inothile nge-fiber futhi isiza ukuqeda ukuqunjelwa.

• ubhamubhamu

I-extract of the fruit ine-laxative properties ezingasiza ekudambiseni ukuqunjelwa. ubhamubhamuIqukethe cishe amagremu angu-154 we-fiber nge-2,3-gram ukukhonza. Kodwa khumbula ukuthi ijusi ye-grapefruit ingaphazamisa eminye imithi. Ngakho-ke, uma uthatha noma yimuphi omunye umuthi, sebenzisa i-grapefruit ngokuqapha.

• orange

Enye enkulu enamanzi orange Inikeza cishe amagremu angu-81 efayibha ngamakhalori angu-4. Ukwengeza, amawolintshi (kanye nezithelo ezisawolintshi ngokuvamile) aqukethe i-flavonol ebizwa ngokuthi i-naringenin engasebenza njenge-laxative.

• I-Quinoa

I-QuinoaIqukethe i-fiber ephindwe kabili kunezinye izinhlamvu eziningi. Ngakho-ke, isebenza ekudambiseni ukuqunjelwa.

• Egypt

EgyptIwumthombo omuhle kakhulu we-fiber engancibiliki, okuwuhlobo lwefayibha umzimba ongakwazi ukuyigaya. Le fibre isebenza njengebhulashi eliqinile, ihlanza ikholoni futhi iyasebenza ekuxazululeni ukuqunjelwa.

• Spinach

Inkomishi eyodwa isipinashi Inikeza amagremu angu-4 we-fiber. Futhi iqukethe i-magnesium, i-mineral esiza ukushwabanisa ikholoni futhi ihehe amanzi ukuze ahlanze izinto.

• I-Popcorn

I-Popcorn iyi-fiber ephezulu, ukudla okulula okunekhalori ephansi. Kuyasiza ukwengeza ivolumu esitulweni. Ivumela ikholoni ukuthi ingabi nalutho. Yidla isitsha samaphophukhoni angenasawoti nsuku zonke ukuze ukhulule ukuqunjelwa.

Amajusi Ezithelo Alungele Ukuqunjelwa

Prune Juice

izinto

• 5 noma 6 ama-prunes
• isigamu sesipuni sesipuni soju
• ingxenye yethisipuni yempushana
• 1 inkomishi yamanzi afudumele

Kwenziwa kanjani?

• Gcoba ama-plums engilazini yamanzi afudumele imizuzu emi-5.
• Lapho ama-plums esethambile, susa iziqu bese uphonsa izingcezu zeplamu kanye namanzi ku-blender.
• Engeza uju kanye ne-cumin powder.
• Hlanganisa zonke izithako kuze kube yilapho ijusi ivumelana.
• Thela ijusi engilazini futhi ujabulele isiphuzo.

Iplamu eyomileiqukethe i-fiber ne-sorbitol, esiza ukusheshisa ukuphuma kwamathumbu. Uju luyi-ejenti yemvelo ye-antibacterial, lunezici ze-antioxidant futhi lusiza ukususa ubuthi emzimbeni. I-Cumin iqinisekisa ukulondolozwa kwempilo yamathumbu futhi inomthelela ekunambithekeni kwejusi.

Ijusi Eliphakathi

izinto

• 2 ipheya
• 2 amathisipuni kalamula
• 1 ingcosana kasawoti omnyama

Kwenziwa kanjani?

• Hlanza amapheya bese uwafaka ku-blender.
• Yiphendule bese uthela ijusi engilazini.
• Faka ijusi kalamula kanye nedeshi likasawoti omnyama.
• Hlanganisa kahle ngaphambi kokuphuza.

ubumpofu; Inothile nge-fiber futhi iqukethe cishe i-sorbitol ephindwe kabili uma iqhathaniswa nama-prunes. Njengoba i-sorbitol yenza kube lula ukuhamba kwamathumbu, ukuphuza ijusi lamapheya kuzosiza ekwelapheni ukuqunjelwa.

Apple Juice 

izinto

• 1 amahhabhula
• Ingxenye yethisipuni ye-fennel powder
• ingxenye yengilazi yamanzi

Kwenziwa kanjani?

• Sika i-apula bese uyiphonsa ku-blender.
• Engeza amanzi bese uphotha ijika elilodwa.
• Thela ijusi ye-apula engilazini.
• Engeza i-fennel powder bese uxuba kahle.

Elma Inothile nge-fiber, amaminerali namavithamini. Iphinde ibe nomphumela omnene we-laxative. I-Fennel powder inothe nge-fiber ngakho-ke isiza ukugcina amanzi esitokisini futhi yenza kube lula ukuphuma kwamathumbu.

I-Orange Juice

izinto

• 1 inkomishi ewolintshi eqoshiwe
• 1 ingcosana kasawoti omnyama

Kwenziwa kanjani?

• Faka amawolintshi ku-blender bese ugoqa umjikelezo owodwa.
• Thela ijusi engilazini.
• Faka ingcosana kasawoti omnyama uhlanganise kahle ngaphambi kokuphuza.

orange; Iwumthombo ocebile wevithamini C, amaminerali kanye ne-fiber. I-fiber isiza ekugcineni amanzi futhi ikhuthaze ukuphuma kwamathumbu ngokungeza inqwaba esitulweni.

I-Lemon Juice

izinto

• Ingxenye kalamula
• 1 inkomishi yamanzi afudumele
• 1 ithisipuni yoju
• Ingxenye yethisipuni ye-cumin yomhlabathi

Kwenziwa kanjani?

• Faka ijusi kalamula, uju, ne-cumin powder enkomishini yamanzi afudumele.
• Hlanganisa kahle ngaphambi kokuphuza.

Limon; inothe nge-fiber kanye ne-vitamin C, ayiphathi nje ukuqunjelwa kuphela kodwa futhi iqinisa amasosha omzimba. I-Cumin powder iwusizo kakhulu ekugcineni uhlelo lokugaya ukudla lunempilo. Uju lugcwele ama-antioxidants asiza ukukhipha ubuthi.

Ijusi yamagilebhisi

izinto

• Amagilebhisi amasha amnyama
• Ujinja
• usawoti omnyama
• Ingxenye yengilazi yamanzi noma ngokuvumelana nokuvumelana okufunayo

Kwenziwa kanjani?

• Geza amagilebhisi amasha.
• Faka amagilebhisi, ujinja kanye nejusi kujusi.
• Yiphendule bese uthela ijusi engilazini.
• Ukwengeza usawoti omnyama.

amagilebhisiIqukethe amanzi kanye ne-fiber, okubalulekile ekunikezeni amanzi emzimbeni futhi kwengeze inqwaba esitulweni. Futhi iqukethe i-sorbitol, utshwala obushukela obugcina amanzi amaningi futhi busiza ukudlula kwendle. Kuyi-laxative yemvelo yokwelapha ukuqunjelwa.

Ijusi ye-cherry

izinto

• 1 inkomishi yama cherry amasha
• 2 amathisipuni kalamula
• ingxenye yengilazi yamanzi
• usawoti omnyama

Kwenziwa kanjani?

• Geza ama-cherries kahle futhi ususe imbewu.
• Hlanganisa ku-blender ngokungeza inani elifunayo lamanzi nejusi kalamula.
• Faka usawoti omnyama ukunambitha.

cherry Iqukethe ama-polyphenols, amanzi kanye ne-fiber. I-fiber equkethwe kuma-cherry isiza ukuqoqa indle futhi yenze kube lula ukususwa kwayo emzimbeni.

Ukuqunjelwa Ukudla

• ubhanana ongavuthiwe

Ubhanana ovuthiwe usiza ekuvimbeleni ukuqunjelwa, kuyilapho ubhanana ongavuthiwe unomphumela ophambene. Ngamanye amazwi, ingenye yezithelo ezibangela ukuqunjelwa. Ngoba ubhanana ongakavuthwa maningi isitashi esingazweli okungukuthi, iqukethe inhlanganisela umzimba ongakwazi ukuyigaya.

• utshwala

Utshwala buyimbangela evamile yokuqunjelwa. Ukuphuza utshwala ngokweqile kwandisa inani loketshezi olulahleka ngomchamo. Lokhu kubangela ukuphelelwa amanzi emzimbeni. Uma ungaphuzi amanzi anele, ingozi yokuqunjelwa iyanda ngoba ulahlekelwa amanzi amaningi ngomchamo.

• ukudla okuqukethe i-gluten

I-gluten; Kuyiprotheyini etholakala okusanhlamvu okunjengokolweni, ibhali nerye. Enye yezinto eziqunjelwayo kucatshangwa ukuthi i-gluten. Futhi, abanye abantu abazwani ne-gluten. Lapho umuntu onesifo se-celiac edla i-gluten, amasosha omzimba ahlasela futhi alimaze kakhulu amathumbu akhe. Ukuqunjelwa okungapheli kungenye yezimpawu ezivamile zalesi simo.

• okusanhlamvu okugayiwe

Ukudla okutholwe ngenxa yokucubungula okusanhlamvu njengesinkwa esimhlophe, irayisi elimhlophe ne-pasta emhlophe akunawo umsoco. Kuphinde kube wukudla okuqunjelwayo. Lokhu kungenxa yokuthi i-bran nezingxenye zegciwane zokusanhlamvu ziyasuswa ngesikhathi sokucubungula. Ikakhulukazi, i-bran iqukethe i-fiber, isakhi esingeza inqwaba esitulweni futhi sisize ukuthi sihambe. Ngakho-ke, abantu ababhekene nokuqunjelwa kufanele banciphise ukusetshenziswa kwabo okusanhlamvu okugayiwe.

• ubisi

Ubisi ngenye imbangela evamile yokuqunjelwa kwabanye abantu. Izinsana nezingane zisengozini ikakhulukazi, mhlawumbe ngenxa yokuzwela amaprotheni atholakala obisini lwenkomo.

• inyama ebomvu

Inyama ebomvu ingabangela ukuqunjelwa ngenxa yezizathu eziningi. Kokukodwa, aqukethe i-fiber encane, eyengeza inqwaba ezindle futhi izisize zinyakaze ndawonye. Okwesibili, inyama ebomvu inciphisa ngokungaqondile inani le-fiber yansuku zonke yomuntu ngokushintsha izinketho ze-fiber ephezulu.

Uma ugcwalisa ingxenye enkulu yepuleti lakho ngenyama ngesikhathi sokudla, uzonciphisa inani lemifino ecebile i-fiber, imidumba kanye nezinhlamvu ongazidla.

• Ukudla okuthosiwe noma okusheshayo

Singafaka ukudla okuthosiwe noma okusheshayo ohlwini lokuqunjelwa. Lokhu kungenxa yokuthi lokhu kudla kunamafutha amaningi kanye ne-fiber encane. Lesi yisimo esinciphisa ukugaya, njengasenyameni ebomvu.

Ukudla okuthosiwe futhi osekulungele ukudliwa kwehlisa izinga lamanzi endle, kubangele ukuthi zome. Kungase kube nezinkinga ngokuphusha kwamathumbu. Lokhu kwenzeka uma udle usawoti omningi. Umzimba umunca amanzi emathunjini ukuze unxephezele usawoti owengeziwe osegazini, ngeshwa okubangela ukuqunjelwa.

• Ukudla okugayiwe kanye neqhwa

Ukudla okunjalo kuqukethe izivimbelakuvunda. Iphezulu ngesodium noma ushukela. Kungezwe ukunambitheka nombala. Ukuze kugaywe zonke lezi zithako zokwenziwa eziyinkimbinkimbi, isimiso sokugaya ukudla kufanele sisebenze kanzima. Lokhu kwenza uhlelo lokugaya lube buthaka. Kuholela ezinkingeni ezihlukahlukene zamathumbu, kuhlanganise nokuqunjelwa. Uma kwenzeka ukuqunjelwa, yeka ukudla lokhu kudla.

• caffeine

Iziphuzo zamandla, ikhofi elimnyama, ikhofi elikhilimu, ikhofi eline-caffeine, itiye, ushokoledi oshisayo, i-soda, njll. Iziphuzo ezine-caffeine ziyiziphuzo ezivimbela ukuqunjelwa. I-caffeine idonsa amanzi ku-colon uma isetshenziswe ngokweqile. Kodwa lapho iphuzwa ngendlela elinganiselwe, i-caffeine ishukumisa ukuphuma kwamathumbu. Ngakho-ke, khumbula inani le-caffeine oyidla nsuku zonke.

• I-Trabzon Persimmon

I-Trabzon PersimmonKuyisithelo esimnandi esigcwele imisoco. Kunezinhlobo ezimbili, ezinoshukela nezimuncu. Omuncu ungabangela ukuqunjelwa. Lokhu kungenxa yokuthi iqukethe ama-tannins amaningi, anciphisa ukuhamba kokudla ngokusebenzisa umgudu wokugaya ukudla futhi anciphise ukukhishwa kwamathumbu. Qinisekisa ukuthi udla izinhlobonhlobo ezinoshukela ukuze ugweme ukuqunjelwa.

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