Ungakuphulukisa kanjani ukuqunjelwa

-Delile

• 1. Phuza amalitha amabili amanzi ngosuku
• 2. Yidla ifayibha eyengeziwe
• 3. Yidla amafutha amaningi
• 4. Yenza ukuvivinya umzimba njalo
• 5. Iya endlini yangasese ngokushesha lapho uzizwa uthanda
• 6.Dla ukudla kwama-probiotic
• 7. Gwema ukusebenzisa laxatives
• Iresiphi yemvelo yokuqunjelwa

Ukwelapha ukuqunjelwa, ezinye izinguquko zendlela yokuphila kumele zenziwe, njengokudla ukudla okune-fiber eningi, ukuphuza uketshezi oluningi, ukudla ukudla okuningi okunothe ngamafutha amahle, nokuzivocavoca njalo.

Lezi zengqondo zandisa ukunyakaza kwemvelo kwamathumbu futhi zenze ukwakheka kwe-fecal bolus, okwenza ukudlula kwendle kwenzeke ngokushesha nangempumelelo.

Bona inqubo efundiswa ngudokotela wethu wezokudla ukwenza lula ukudlula kwendle:

1. Phuza amalitha amabili amanzi ngosuku

Ukuphuza amanzi amaningi kusiza ukufaka amanzi endle, ikakhulukazi uma kunokudla okwanele kwe-fiber ekudleni. Izindle ezingenamanzi zihamba emathunjini ngobunzima obukhulu, okungadala izilonda nezinkinga ezinjengama-hemorrhoids, polyps nokopha.

2. Yidla ifayibha eyengeziwe

Imicu ikhona ikakhulukazi ezithelweni ezintsha futhi enesikhumba kanye ne-bagasse, emifino nasembewini efana ne-chia, ifilakisi, isesame nembewu ye-sunflower. I-Fibre uhlobo lwe-carbohydrate emelana nokugaywa, isebenza njengokudla kwezimbali zamathumbu, ezibizwa ngama-prebiotic.

Kodwa-ke, kubalulekile ukukhumbula ukuthi ukusetshenziswa kwefayibha kufanele kuhambisane nenani lamanzi usuku lonke, njengoba ifayibha eyedlulele ngaphandle kwamanzi ingase ibe nzima ukuqunjelwa. Bona uhlu olugcwele lokudla okune-fiber.

3. Yidla amafutha amaningi

Amafutha asebenza njengokugcoba emathunjini, enza kube lula ukudlula kwendle. Ngakho-ke, umuntu kufanele akhuphule ukusetshenziswa kokudla okunothe emafutheni afana ne-avocado, ukhukhunathi, uwoyela kakhukhunathi, uwoyela womnqumo, amantongomane, ama-chestnut, amakinati kanye nembewu efana ne-chia, i-flaxseed ne-sesame. Yazi izinhlobo zamafutha nokuthi yikuphi ukudla ongakukhetha.

4. Yenza ukuvivinya umzimba njalo

Ukuvivinya umzimba njalo kusiza ekuqiniseni imisipha yesisu, ecindezela amathumbu futhi isize ukudlula kwendle. Ngaphezu kwalokho, ukuhambisa umzimba nakho kuvuselela ukuhamba kwamathumbu uqobo, kusiza ekulweni nokuqunjelwa. Ngakho-ke, kubalulekile ukuzivocavoca umzimba okungenani ama-3 ngesonto.

5. Iya endlini yangasese ngokushesha lapho uzizwa uthanda

Kubalulekile ukuya endlini yangasese ngokushesha lapho uzizwa, ngoba ukuvimbela nokuxosha indle kungaholela ekuqunjelweni. Lokhu kungenxa yokuthi i-sphincter engazibandakanyi, imisipha elawula ukudlula kwesitulo emathunjini, ingaba livila futhi igcine ivimbela ukuphuma kwabantu. Bona izimbangela ezinkulu zokuqunjelwa.

6.Dla ukudla kwama-probiotic

Ukudla kwama-Probiotic yilokho okunothile kuma-bacteria alungele amathumbu, njenge-yogurt elula, i-kombucha ne-kefir. Amagciwane wezimbali zamathumbu asiza ukucubungula imicu ye-alimement futhi athande ukwakheka kwendle, okusiza ekuqunjelweni. Okufanelekile ukusebenzisa ama-probiotic okungenani kathathu ngesonto, futhi kungadingeka futhi ukusebenzisa amaphilisi ama-probiotic angabekwa ngudokotela noma isazi sokudla. Funda ngezinye izinzuzo nokunye ukudla kwama-probiotic.

7. Gwema ukusebenzisa laxatives

Ukusetshenziswa kaningi kwama-laxatives kungadlondlobalisa ukuqunjelwa, njengoba ithumbu liyacasuka futhi livuvuke, lonakalise ukusebenza kahle kwalo ngaphandle kokusebenzisa umuthi. Ngaphezu kwalokho, ama-laxatives aguqula izitshalo zamathumbu, eziphinde zenze ukuqunjelwa nokugayeka komzimba. Yazi ezinye izingozi zokusetshenziswa okuqhubekayo kwama-laxatives.

Elinye icebo elibalulekile ukwazi ukuthi isikhathi esihle sokuzama ukuya endlini yangasese ngemuva kokudla, njengoba ithumbu lisebenza ekugayeni futhi lokhu kuhamba kusiza ukudlula kwendle.

Iresiphi yemvelo yokuqunjelwa

Ikhambi elihle lemvelo lokwelapha ukuqunjelwa yivithamini yezithelo elandelayo:

Izithako:

• 1 ingilazi ye-yogurt elula;
• 1 isipuni segranola;
• 1 ucezu lukapopo;
• Izihlahla ezimbili.

Imodi yokulungiselela: Shaya zonke izithako ku-blender bese uphuza ngokulandelayo, mhlawumbe ekuseni.

Okokuqunjelwa kwezingane, iresiphi enhle yokwenza ujusi wewolintshi ushaywe ngopopo bese uyinikeza ingane ukuthi iphuze nsuku zonke. Bona ezinye izibonelo zamakhambi asekhaya wokuqunjelwa.