Izindlela Ezi-5 Zemvelo Zokuthambisa Indle Yakho

-Delile

• 1. Yidla i-fiber eningi
• 2. Phuza amanzi amaningi
• 3. Ukuhambahamba
• 4. Zama usawoti we-Epsom
• 5. Phuza uwoyela wamaminerali

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

Ukubuka konke

Ukuqunjelwa kungenye yezinkinga ezivame kakhulu emathunjini emhlabeni. E-United States kuphela, kuthinta cishe abantu abayizigidi ezingama-42, ngokusho kweNational Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Abantu abaningi baphendukela ezixazululweni ezithengiswayo ukuze bathambise indle yabo, kepha lokho kungaletha imiphumela emibi engadingeki. Le miphumela emibi ingafaka:

• amajaqamba
• isicanucanu
• ukuqunjelwa
• igesi
• ezinye izinkinga zamathumbu

Uma isikhathi sakho ethoyilethi sinenkinga futhi ukhetha ukungafinyeleli kwikhabethe lemithi, ungesabi. Kunezindlela eziningi zemvelo zokuthambisa indle yakho.

Nazi ezimbalwa zazo:

1. Yidla i-fiber eningi

Abesilisa kufanele bathole ama-gramu angama-38 e-fiber ngosuku nabesifazane ngama-25 amagremu, ngokusho kwe-Academy of Nutrition and Dietetics. Kodwa-ke, umuntu omdala ovamile uthola cishe uhhafu walokho, ngakho-ke ukwengeza okuningi ekudleni kwakho ngokuvamile kuyisixazululo esihle.

Kunezinhlobo ezimbili ze-fiber: i-solubleandinsoluble. I-fiber encibilikayo inciphisa umswakama ekudleni futhi inciphise ukugaya. Lokhu kungakusiza ukuthi uhlale uvamile uma ukwenza kube yingxenye yesimiso sakho sansuku zonke. I-fiber engafakwanga yengeza inqwaba esitokisini sakho futhi ingasiza ukukhulula ngokushesha ukuqunjelwa inqobo nje uma uphuza uketshezi olwanele ukusunduza indle. I-fiber engafakwanga inenzuzo eyengeziwe yokuthola ubuthi emzimbeni wakho ngokushesha.

Imithombo emihle ye-fiber encibilikayo ihlanganisa:

• amawolintshi
• ama-apula
• izaqathe
• oatmeal
• imbewu yefilakisi

Imithombo emihle ye-fiber engafakwanga ihlanganisa:

• amantongomane
• imbewu
• izikhumba zezithelo
• imifino enamaqabunga amnyama, njenge-kale noma isipinashi

2. Phuza amanzi amaningi

I-Stool iba lukhuni, i-clumpy, futhi mhlawumbe ibe buhlungu uma ingenakho okuqukethwe okwanele kwamanzi njengoba ingena kukholoni. Lokhu kungenzeka ngezizathu eziningi, kufaka phakathi ingcindezi, ukuhamba, kanye nomphumela oseceleni wemithi. Ngaphandle kwesitokisi esinzima, ukungabi namanzi kwenza umuntu azizwe ecindezelekile, okungaqhubeka nokwenza izinkinga zokugaya ukudla.

Ukuphuza uketshezi olwanele, ikakhulukazi amanzi, kungasiza ukugwema lesi simo esingesihle,. Kodwa umthetho wezingilazi eziyisishiyagalombili ngosuku awulona iqiniso jikelele. Abantu abahlukene banezidingo ezahlukahlukene ze-hydration. Nanku umthetho ojwayelekile okufanele uwulandele: uma umchamo wakho uphuzi ngokumnyama, ivolumu ephansi, futhi uvame ukuvela, awutholi uketshezi olwanele futhi kungenzeka ukuthi usuvele ungenamanzi.

3. Ukuhambahamba

Njenge-fiber, umMelika ojwayelekile akatholi ukuzivocavoca umzimba okwanele. Ngaphezu kwengxenye yesithathu yabantu baseMelika abakhuluphele ngokwe-. Ukuzivocavoca umzimba kusiza ukugqugquzela ukugayeka kokudla ngoba njengoba uhamba, umzimba wakho uphinde unyakazise indle emathunjini.

Ngaphandle kokunikeza ukukhululeka kwesikhashana, ukuzivocavoca umzimba kungakusiza wehlise isisindo, okukhombise ukwehlisa izinkinga zamathumbu njengokuqunjelwa. Ukukhuluma ukuhamba imizuzu engu-30 ngemuva kokudla kungasiza umzimba wakho ukugaya ukudla kangcono futhi kukhuthaze ukugaya ukudla njalo.

4. Zama usawoti we-Epsom

Usawoti kanye namanzi e-Epsom akuzona nje ezinhle zokuthambisa imisipha ebuhlungu. Zilungele futhi nokuxegisa indle enenkinga. Ungathola imikhiqizo ehlukahlukene yokugeza usawoti i-Epsom lapha.

Faka izinkomishi ezi-3 kuye kwezi-5 zikasawoti we-Epsom kubhavu. Ukucwilisa kuyaphumula futhi kuzokwengeza ukunyakaza okuphezulu kwamathumbu. Umunca ne-magnesium ngesikhumba sakho.

IMagnesium sulfate yingxenye enkulu kasawoti we-Epsom. Uma ithathwa ngomlomo, ingasebenza ekuqedeni ukuqunjelwa kwesikhashana. Chaza ifomu le-powder ngama-ounces angu-8 wamanzi. Umthamo omkhulu womuntu omdala noma wengane engaphezu kweminyaka eyi-12 kufanele ube amathisipuni ayisithupha. Umthamo omkhulu wengane ophakathi kweminyaka engu-6 no-11 kufanele ube amathisipuni ama-2. Izingane ezingaphansi kweminyaka engu-6 akufanele zithathe usawoti we-Epsom.

Lokhu akunconyelwe ukusetshenziswa okuvamile. Kulula emathunjini ukuthi ancike emithini yokuxuba. Ngenxa yokuthi ukunambitheka kungcolile, kungakuhle ukugcoba ijusi likalamula kusixazululo ngaphambi kokuphuza.

5. Phuza uwoyela wamaminerali

Amafutha amaminerali yi-laxative yokugcoba. Lapho ihanjiswa ngomlomo, ingakhuthaza ukunyakaza kwamathumbu ngokumboza indle kanye nesisu kufilimu engenamanzi. Lokhu kugcina umswakama ngaphakathi kwesitulo ukuze kudlule kalula. Amaminerali laxatives kawoyela ayatholakala lapha. Ama-laxatives enzelwe ukusetshenziswa kwesikhashana kuphela, ngakho-ke ungawasebenzisi ngaphezu kwamasonto amabili.

Ucwaningo lukhombisa nokuthi uwoyela womnqumo namafutha anefilakisi angasebenza njengoyela wamaminerali wokwelapha ukuqunjelwa kubantu abalashelwa ukwehluleka kwezinso. Abesifazane abakhulelwe akufanele bathathe uwoyela wamaminerali. Khuluma nodokotela wakho ngaphambi kokusebenzisa uwoyela wamaminerali ezinganeni.