Ukuqunjelwa - ukuzinakekela

Ukuqunjelwa lapho ungadlulisi indle kaningi njengokujwayelekile. Indle yakho ingaba nzima futhi yomile, futhi kunzima ukuyidlulisa.

Ungase uzizwe ukhukhumele futhi unezinhlungu, noma kungadingeka ukuthi ukhwaze lapho uzama ukuya.

Eminye imithi, ngisho namavithamini athile, angakwenza uqunjelwe. Ungathola ukuqunjelwa uma ungatholi i-fiber eyanele, ungaphuzi amanzi anele, noma uvivinye umzimba ngokwanele. Ungathola ukuqunjelwa uma uhlehlisa ukuya endlini yangasese yize unesifiso sokuya.

Zama ukwazi iphethini yakho ejwayelekile yokuhamba kwamathumbu, ukuze ukwazi ukugcina ukuqunjelwa kungabi kubi kakhulu.

Vocavoca umzimba njalo. Phuza amanzi amaningi bese udla ifayibha eyengeziwe. Zama ukuhamba, ukubhukuda, noma wenze okuthile okusebenzayo okungenani ama-3 noma ama-4 amahlandla ngeviki.

Uma uzizwa unesifiso sokuya endlini yangasese, hamba. Ungalindi noma uyibambe.

Futhi ungaqeqesha amathumbu akho ukuthi ajwayelekile. Kungasiza ukuya endlini yangasese nsuku zonke ngasikhathi sinye. Kubantu abaningi, lokhu kungemuva kwesidlo sasekuseni noma sakusihlwa.

Zama lezi zinto ukukhulula ukuqunjelwa kwakho:

• Ungeqi ukudla.
• Gwema ukudla okucutshunguliwe noma okusheshayo, njengezinkwa ezimhlophe, amaqebelengwane, ama-donuts, isoseji, ama-burger okudla okusheshayo, ama-chips amazambane kanye namafriji aseFrance.

Ukudla okuningi kungama-laxatives amahle emvelo azokusiza ukuhambisa amathumbu akho. Ukudla okunefayibha ephezulu kusiza ukuhambisa udoti emzimbeni wakho. Faka ukudla nge-fiber ekudleni kwakho kancane, ngoba ukudla i-fiber eningi kungadala ukuqunjelwa kanye negesi.

Phuza izinkomishi eziyi-8 kuye kwezingu-10 (2 kuya ku-2.5 L) weziphuzo, ikakhulukazi amanzi, nsuku zonke.

Buza umhlinzeki wakho wezokunakekelwa kwezempilo ukuthi ingakanani ifayibha okufanele ayithathe usuku ngalunye. Abesilisa, abesifazane, kanye namaqembu weminyaka ehlukene bonke banezidingo ezahlukahlukene zansuku zonke ze-fiber.

Izithelo eziningi zizosiza ukunciphisa ukuqunjelwa. Amajikijolo, amapentshisi, amabhilikosi, ama-plums, omisiwe, i-rhubarb, nama-prunes ngezinye zezithelo ezingasiza. Ungazisiki izithelo ezinezikhumba ezidliwayo, ngoba ifayibha eningi isesikhumbeni.

Khetha izinkwa, ama-crackers, i-pasta, ama-pancake nama-waffle enziwe ngohlamvu oluphelele, noma uzenzele okwakho. Sebenzisa irayisi elinsundu noma irayisi lasendle esikhundleni selayisi elimhlophe. Yidla okusanhlamvu okune-fiber eningi.

Imifino nayo ingangeza i-fiber ekudleni kwakho. Eminye imifino ene-fiber ephezulu yi-asparagus, i-broccoli, ummbila, isikwashi namazambane (nesikhumba sisaqhubeka). Amasaladi enziwe nge ulethisi, isipinashi kanye neklabishi nawo azosiza.

Imidumba (ubhontshisi wasolwandle, ubhontshisi wezinso, amantongomane, ubhontshisi, kanye nodali), amakinati, ama-walnuts, nama-alimondi nakho kuzokwengeza i-fiber ekudleni kwakho.

Okunye ukudla ongakudla yilokhu:

• Inhlanzi, inkukhu, i-turkey, noma enye inyama engenamafutha. Lezi azinayo i-fiber, kepha ngeke zenze ukuqunjelwa kube kubi kakhulu.
• Ungadla njengamakhukhi omisiwe, imigoqo yamakhiwane, nama-popcorn.

Ungafafaza amathisipuni ayi-1 noma ama-2 (5 kuya ku-10 mL) ama-bran flakes, imbewu yomhlaba yefilakisi, i-bran bran, noma i-psyllium ekudleni okufana neyogathi, okusanhlamvu, nesobho. Noma, bangeze ku-smoothie yakho.

Ungathenga izithambisi zendle kunoma iyiphi ikhemisi. Zizokusiza ukuthi udlule indle kalula.

Umhlinzeki wakho angahle anikeze umuthi wokuhambisa isisu ukudambisa ukuqunjelwa kwakho. Kungaba yiphilisi noma uketshezi. Ungayithathi uma unezinhlungu ezinzima zesisu, isicanucanu, noma ukuhlanza. Ungayithathi isikhathi esingaphezu kwesonto eli-1 ngaphandle kokubonisana nomhlinzeki wakho. Kufanele iqale ukusebenza ezinsukwini ezimbili kuya kwezi-5.

• Thatha kuphela i-laxative kaningi umhlinzeki wakho ayincomayo. Iningi laxatives lithathwa ngokudla nangesikhathi sokulala.
• Ungaxuba ama-laxatives e-powder nobisi noma ijusi yezithelo ukubenza banambitheke kangcono.
• Ngaso sonke isikhathi phuza amanzi amaningi (izinkomishi eziyi-8 kuya kwezingu-10, noma u-2 kuya ku-2,5 L ngosuku) lapho usebenzisa ama-laxatives.
• Gcina umuthi wakho we-laxative ngokuphepha kwikhabethe lemithi, lapho izingane zingakwazi ukufika kuwo.
• Ungathathi noma imaphi amanye ama-laxatives noma imithi ngaphambi kokukhuluma nomhlinzeki wakho. Lokhu kufaka phakathi uwoyela wamaminerali.

Abanye abantu bathola ukuqubuka, isicanucanu, noma umphimbo obuhlungu ngenkathi bephuza laxatives. Abesifazane abakhulelwe noma abancelisayo nezingane ezingaphansi kweminyaka engu-6 akufanele bathathe imishanguzo ngaphandle kweseluleko somhlinzeki.

Ama-laxatives enziwe ngobuningi njengeMetamucil noma iCitrucel angasiza ukudonsa amanzi emathunjini akho futhi enze indle yakho ibe nkulu kakhulu.

Shayela umhlinzeki wakho uma:

• Angikaze ngibe nokuhamba kwamathumbu ezinsukwini ezintathu
• Uvuvukile noma unobuhlungu esiswini sakho
• Yiba nesicanucanu noma uphonsa phezulu
• Yiba negazi esitokisini sakho

UCamilleri M. Ukuphazamiseka kokuhamba kwamathumbu emathunjini. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 127.

UKoyle MA, uLorenzo AJ. Ukuphathwa kokuphazamiseka kokuzikhandla. Ku: Partin AW, Dmochowski RR, Kavoussi LR, Peters CA, ama-eds.ICampbell-Walsh Urology. Umhla ka-12. IPhiladelphia, PA: Elsevier; 2021: isahluko 36.

I-Iturrino JC, uLembo AJ. Ukuqunjelwa. Ku: Feldman M, Friedman LS, Brandt LJ, ama-eds.Sleisenger kanye neFordtran's Gastrointestinal and Liver Disease. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2021: isahluko 19.

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