Ukuqunjelwa nokuqunjelwa kokudla

-Delile

• Yini okufanele udle
• Okungafanele kudliwe
• Amanzi angakanani okuphuza
• Imenyu yokulwa nokuqunjelwa
• Ngokugcina ukudla okunomsoco nokusetshenziswa kwamanzi okwanele, kuyinto ejwayelekile ukuthi amathumbu aqale ukusebenza kahle ngemuva kwezinsuku eziyi-7 kuya kwezingu-10 zokudla. Ngaphezu kokudla, ukuvivinya umzimba njalo kusiza ukulawula ukuhamba kwamathumbu.

Ukudla okuqeda ukuqunjelwa, okwaziwa nangokuthi ukuqunjelwa, kufanele kube nokudla okunothile ngofibre njenge-oats, upopo, ama-plums kanye namaqabunga aluhlaza, njengesipinashi kanye no-ulethisi.

Ngaphezu kwalokho, kubaluleke kakhulu ukuphuza amanzi amaningi, ngoba ukwandisa inani le-fiber, izithelo nemifino ekudleni kungashiya amathumbu abambeke kakhulu, uma engekho amanzi anele okusiza ukwenza ikhekhe le-fecal.

Yini okufanele udle

Ukudla okuhle kakhulu okusiza ukwenza amathumbu akho ukuthi asebenze kahle yilokhu:

• Imifino: ulethisi, iklabishi, i-arugula, i-chard, i-watercress, isilimo esidliwayo esinamagatsha anamanzi, i-broccoli, isipinashi, itheniphu;
• Izithelo: upopo, ipheya, iplamu, iwolintshi, uphayinaphu, ipentshisi, omisiwe, umkhiwane nebhilikosi;
• Izinhlamvu: igciwane likakolweni, uhlaka lukakolweni, ama-oats agobekile, i-quinoa;
• Ukudla Okuphelele: isinkwa esinsundu, ilayisi elinsundu kanye ne-pasta ensundu;
• Imbewu: chia, flaxseed, sesame, ithanga nembewu kajongilanga;
• Ama-probiotic wemvelo: i-yogurt elula, i-kefir.

Lokhu kudla kufanele kufakwe nsuku zonke enkambisweni yokudla, ngoba ukusetshenziswa kwabo njalo okuzokwenza ukuthi amathumbu asebenze njalo. Bona izindlela zokupheka amajusi we-laxative angasetshenziswa ekudleni okulula.

Okungafanele kudliwe

Ukudla okufanele kugwenywe ngoba kushiya amathumbu ebhajwe yile:

• Ushukela nokudla okunoshukela, njengeziphuzo ezibandayo, amakhekhe, amaswidi, amakhukhi agxishiwe, ushokoledi;
• Amafutha amabi, njengokudla okuthosiwe, ukudla okufriziwe okunesinkwa nokufriziwe;
• Ukudla okusheshayo;
• Inyama elungisiwe, njengesausage, ubhekeni, isoseji neham;
• Izithelo: ubhanana oluhlaza kanye negwava.

Kubalulekile ukugqamisa ukuthi uma ubhanana uvuthwe kakhulu, ngeke ubambe amathumbu, futhi ungadliwa kuze kufike ku-1x / ngosuku ngaphandle kokubanga ukuqunjelwa, inqobo nje uma konke okunye ukudla kulinganisiwe.

Amanzi angakanani okuphuza

Amanzi anesibopho sokuhambisa imicu yokudla, ukukhulisa ikhekhe le-fecal nokwenza lula ukuqedwa kwalo. Ngaphezu kwalokho, futhi ithambisa lonke ithumbu lesisu, lenze indle ihambe kalula ize iqedwe.

Inani elifanele lokusetshenziswa kwamanzi liyahluka ngokwesisindo somuntu, kuba ngama-35 ml / kg ngosuku. Ngakho-ke, umuntu onesisindo esingu-70 kg kufanele asebenzise ama-35x70 = 2450 ml wamanzi ngosuku.

Imenyu yokulwa nokuqunjelwa

Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezintathu ukulwa namathumbu abhajwe:

Ngokugcina ukudla okunomsoco nokusetshenziswa kwamanzi okwanele, kuyinto ejwayelekile ukuthi amathumbu aqale ukusebenza kahle ngemuva kwezinsuku eziyi-7 kuya kwezingu-10 zokudla. Ngaphezu kokudla, ukuvivinya umzimba njalo kusiza ukulawula ukuhamba kwamathumbu.