Ungaba Kanjani Nokunyakaza Kwamathumbu Okungcono

-Delile

• Amathiphu okuba nokunyakaza kwamathumbu ngokunethezeka
• Phuza amanzi
• Yidla izithelo, amantongomane, okusanhlamvu nemifino
• Faka ukudla kwefayibha kancane
• Sika ukudla okucasulayo
• Hambisa okuningi
• Shintsha i-engeli ohleli kuyo
• Gcina ukunyakaza kwakho kwamathumbu engqondweni
• I-BM ejwayelekile ne-BM engajwayelekile
• Amathiphu wokuzibamba noma isifo sohudo
• Amathiphu wokuqunjelwa
• Kusho ukuthini ukunyakaza kwamathumbu
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Kunesizathu sokunaka ukuthi uphonsa kangaki: Ukuhamba kwamathumbu njalo kungabalulekile empilweni enhle. Uma okwakho kaningi kunzima ukudlula noma ungathanda ukuphosa kaningi noma ngokunethezeka, nanka amathiphu okusiza ukukuyisa lapho.

Amathiphu okuba nokunyakaza kwamathumbu ngokunethezeka

Ukuqothula yingxenye yomzimba, ingxenye yengqondo. Uma ungazipophothi kalula noma kaningi ngendlela ongathanda ngayo, ukubhekana nalezi zici kungasiza.

Phuza amanzi

Amanzi nefayibha: Lezi yizinto ezimbili ezinkulu ze-poop eziyingxenye yokudla kwakho. Ukwenza imizamo yokuphuza amanzi amaningi nsuku zonke kungasiza ukwenza ukunyakaza kwakho kwamathumbu kube lula ukudlula.

Yidla izithelo, amantongomane, okusanhlamvu nemifino

Ngaphezu kwalokho, kubalulekile ukudla ukudla okune-fiber eningi. Lokhu kungeza inqwaba esitokisini sakho, okuvuselela amathumbu ukuthi ahambise futhi aqhubekisele phambili isitulo sakho. Ukudla okuqukethe i-fiber kufaka phakathi:

• izithelo, njengama-strawberry, ama-raspberries nama-apula
• amantongomane nembewu, njengama-pistachios, ama-alimondi, noma imbewu ye-sunflower
• imifino, efana ne-broccoli, ubhontshisi we-lima, kanye ne-izaqathe
• izinkwa zokusanhlamvu okuphelele, ezinjengamabele ayisikhombisa, ukolweni oqhekeziwe, noma ipumpickickel

Faka ukudla kwefayibha kancane

Ungafaki i-fiber eningi ekudleni kwakho ngasikhathi - ingaba nomthelela ohlukile, wokuqunjelwa. Esikhundleni salokho, zama ukwengeza ukukhonza njalo ezinsukwini ezinhlanu ukuze uvumele isikhathi sakho sokugaya ukudla sizivumelanise nefayibha eyandisiwe.

Sika ukudla okucasulayo

Ngaphezu kokuqunjelwa okwenza indle kube nzima ukudlula, abanye abantu balwa nesitulo esivuleke kakhulu. Uma kunjalo, ukusika ukudla okungacasula isisu kungasiza. Izibonelo zifaka:

• iziphuzo ezidakayo
• iziphuzo ezine-caffeine, njengetiyi, ikhofi, nama-sodas
• ukudla okunamafutha
• ukudla okuqukethe ushukela otshwala, okugcina ngezinhlamvu -ol. Izibonelo zifaka phakathi i-sorbitol, i-mannitol ne-xylitol
• ukudla okubabayo

Zama ukusika lokhu kudla ukuze ubone ukuthi ukunyakaza kwakho amathumbu akufani nohudo. Ungagcina futhi idayari yokudla nezimpawu ukukhomba ukuxhumana phakathi kokudla okudlayo kanye nezimpawu ohlangabezana nazo.

Hambisa okuningi

Amathumbu akho anokunyakaza kwemvelo okuhambisa isitulo phambili. Uma umzimba wakho ungahambisi indle ngokushesha okukhulu, khona-ke ungakusiza ngokuzivocavoca okwandisiwe. Umsebenzi womzimba, njengokuhamba, ukugijima, noma ukubhukuda, konke kungakhuthaza ukunyakaza okusiza ukuthi unake kangcono. Ngisho nomsebenzi omfushane - imizuzu eyi-10 kuye kwengu-15 - ungasiza.

Shintsha i-engeli ohleli kuyo

Elinye icebo ongalizama lihlobene nokuma kwakho endlini yangasese. Ukushintsha i-engeli yemilenze yakho kushintsha i-engeli yekholoni yakho. Izinyawo zangasese yinto eyodwa ongayisebenzisa endlini yokugezela ukwenza lokhu. Abanye abantu bathola ukuthi kuyabasiza ukuba nokunyakaza kwamathumbu ngokunethezeka nangokuphumelelayo. Abaphenyi baze bafunda ukusetshenziswa kwayo ngosizo lwamavolontiya angama-52.

Noma ungenayo i-Squatty Potty noma esinye isitulo sezinyawo sokuphakamisa izinyawo zakho ngaphezu komhlaba usengazama ukulungisa ukuma kwakho. Ngenkathi uhleli ethoyilethi zama ukutshala izinyawo zakho phansi ukuze amadolo akho aphakeme kunesihlalo sakho noma aphakeme kunokujwayelekile.

Thola izisekelo zezinyawo zangasese online.

Gcina ukunyakaza kwakho kwamathumbu engqondweni

Odokotela bathole ukuxhumana komzimba nomzimba wokuthungatha, ngokwesibonelo, abantu abaningi batatazela ngomqondo wokungcola endlini yangasese yomphakathi.

Nazi ezinye izindlela zokubhekana nokuxhumana phakathi kobuchopho bakho namathumbu:

• Khumbula ukuthi ukuzimbiza kuyingxenye yemvelo yezidingo zomuntu ngamunye. Wonke umuntu poops. Awunamahloni ngalutho uma kufanele uhambe.
• Zama ukungcola ngasikhathi sinye nsuku zonke (njengakusa ekuseni ekhaya ngemuva kokudla ibhulakufesi). Lokhu kungasiza ukuqeqesha umzimba wakho ukuba uhambe ngasikhathi sinye endaweni lapho ukhululeke khona.
• Iya endlini yangasese lapho uzwa isidingo. Zama ukungayibambi noma uvale ukunyakaza kwamathumbu. Uma uzwa isidingo sokuhamba, sebenzisa ukulungela komzimba wakho.
• Zama ukuzibandakanya emisebenzini yokuqeda ukucindezeleka uma amazinga akho okukhathazeka ekhuphuka futhi isisu sakho siqala ukuqina. Izibonelo zifaka phakathi ukuphefumula okujulile, ukuhlala phansi njengokugoqa amahlombe akho emuva naphambili, ukulalela umculo opholisayo, noma ukuphinda imantra enhle.

Ukucindezeleka kanye pooping zixhunywe kakhulu. Zama ukudala indawo yokuzola endlini yakho yokugezela lapho unemfihlo. Gwema ukushesha - zinike okungenani imizuzu eyi-10 ukuya endlini yangasese.

I-BM ejwayelekile ne-BM engajwayelekile

Ngenkathi ukubukeka nokungaguquguquki kwendle yomuntu kungahluka kuye ngomuntu, inqwaba yabantu iyakhiwa, ibe nsundu, futhi ithambe. Uma okwakho kungafani nalokhu (njengokuqina noma okumanzi njalo), ungahle uthande ukukhuluma nodokotela wakho.

Ukuqothula akufanele kube buhlungu. Uma uvame ukuba nokuhamba kwamathumbu okubuhlungu ukudlula noma kuholele ekubambeni okuningi ngemuva kokuzenza, sekuyisikhathi sokukhuluma nodokotela. Ungaba nesimo esifana nokuvuvukala kwamathumbu (IBS), isifo sikaCrohn, noma i-ulcerative colitis.

Abantu abaningi bahlangabezana neziqephu zohudo noma ukuqunjelwa (abakwazi ukuya endlini yangasese kalula noma kaningi) ngezikhathi ezithile. Ungazama ezinye izindlela zokubaphatha ekhaya.

Amathiphu wokuzibamba noma isifo sohudo

• Gwema ukudla okubalwe ngenhla okwaziwayo ukucasula isisu futhi kubangele indle engalawuleki (ikakhulukazi i-caffeine, ubisi, notshwala).
• Phuza amanzi amaningi noma iziphuzo eziqukethe i-electrolyte ukuze uhlale unamanzi.
• Khulisa ukungena kwakho kwe-fiber ukwengeza inqwaba esitokisini sakho.

Amathiphu wokuqunjelwa

• Zama ukuthola okungenani amagremu angama-25 kuye kwangama-31 efayibha ngosuku, kuncoma iNational Institute of Diabetes and Digestive and Kidney Diseases.
• Khulisa ileveli yakho yomsebenzi womzimba.
• Sebenzisa njalo indlu yokugezela lapho uthola isifiso sokuya - ungazami ukuyibamba.

Kodwa-ke, uma ukuqunjelwa noma isifo sohudo kuba yisibonelo sakho esingaguquguquki, xoxa nodokotela wakho oyinhloko.Udokotela wakho angancoma ukwelashwa noma akuthumele kuchwepheshe (obizwa nge-gastroenterologist) ongenza olunye ukuhlolwa.

Kusho ukuthini ukunyakaza kwamathumbu

Ukuhamba kwamathumbu (kwesinye isikhathi okubizwa ngama-BMs ngamafuphi) kuyindlela yomzimba wakho yokususa imfucuza engenakho ukusetshenziswa emzimbeni. Ngenkathi ingahle ibukeke injalo, indle ingamanzi amathathu kwezine. Okusele yiqoqo lezinto ezibandakanya:

• amagciwane
• amafutha
• i-fiber (ukudla okungadliwa, kufaka phakathi amantongomane nembewu)
• imfucuza yokudla
• amafinyila
• usawoti

Enye into yobulongwe yi-bilirubin, into ebomvu nsundu engumphumela wokonakala kwemfucumfucu evela esibindini nasemnkantsheni wethambo. IBilirubin yilokho okunika indle umbala wayo ojwayelekile onsundu.

Umuntu kufanele enze ubulongwe ukuze aphile ngoba umzimba awunayo indlela yokuqeda le mfucu ngenye indlela. Uma umuntu engaphumi izinsuku eziningi, indle ingabuyela emathunjini. Uma lokhu kuqhubeka isikhathi eside kakhulu, kuqala ukubeka ingozi ekuphepheni kwakho futhi kungalimaza izitho zakho. Kungakho ukubhuqa kubaluleke kakhulu empilweni yakho.

Ukuthatha

Ukuhamba kwamathumbu kudinga ukudla, uketshezi, nokuzola ukudala umuzwa onethezeke kakhudlwana. Uma uzama lezi zeluleko, futhi izimpawu zakho zingabi ngcono, khuluma nodokotela. Kunemithi eminingi nezindlela ezingakusiza ukuthi uthuthukise impilo yakho yamathumbu.