Izimbangela eziyinhloko zokuqunjelwa

-Delile

• 1. Ukudla okuphansi kwe-fiber
• 2. Ukuphuza iziphuzo ezimbalwa
• 3. Ungenzi umsebenzi womzimba
• 4. Ungayi endlini yangasese lapho uzizwa uthanda
• 5. Ukukhathazeka Nokwesaba
• 6. Ukusetshenziswa ngokweqile kwama-laxatives

Ukuqunjelwa kungenzeka ngenxa yemikhuba ethile, njengokudla ifayibha encane, ukuphuza uketshezi oluncane nokungawenzi umsebenzi womzimba, ngokwesibonelo, okungenza umuntu azizwe engakhululekile, engaphilile futhi ecasukile.

Ngakho-ke, kubalulekile ukukhomba imbangela yokuqunjelwa ukuze kuthathwe izinyathelo ezenzelwe ukunyakaza kwamathumbu, njengokukhulisa ukusetshenziswa kokudla okune-fiber futhi ukuqala ukuzivocavoca, ngokwesibonelo.

1. Ukudla okuphansi kwe-fiber

Imicu ibalulekile ekusebenzeni kahle kwamathumbu nokwenza isitulo sithambe, kube lula ukuqedwa. Ngakho-ke, lapho udla ukudla okune-fiber encane, indle iba nzima kakhulu futhi amathumbu awasebenzi kahle, okuholela ekuqunjelweni.

Okufanele ngikwenze: Ukugwema ukuqunjelwa, kubalulekile ukufaka ukudla okune-fiber ekudleni, ngaphezu kokukhulisa ukusetshenziswa kwamanzi netiye, isibonelo. Ukuze kusebenze kahle amathumbu, kunconywa ukuthi kudle cishe u-20 kuye ku-40 g wefayibha ngosuku, okungaba khona ezithelweni nasemifino, ukudla okuphelele kanye namantshontsho, isibonelo.

Bheka ukuthi yikuphi ukudla okusiza ukukhulula amathumbu abambekile:

2. Ukuphuza iziphuzo ezimbalwa

Ukuphuza amanzi usuku lonke kuvumela ukusebenza kwamathumbu futhi, ngenxa yalokho, ukuqedwa kwendle. Ngaphezu kwalokho, amanzi abalulekile ukuze imicu encibilikayo incibilike futhi kube nokwakheka kohlobo lwejel esiswini nasemathunjini oluqinisekisa umuzwa omkhulu wokusutha.

Okufanele ngikwenze: Kunconywa ukuthi okungenani kuphuzwe amalitha ama-2 amanzi ngosuku ukuze amathumbu asebenze kahle futhi kube khona nezinye izinzuzo. Ngaphezu kwamanzi, ezinye iziphuzo zingafakwa, njengama-teas noma ama-juice wezithelo, isibonelo. Yazi izinzuzo ezinkulu zamanzi okuphuza.

3. Ungenzi umsebenzi womzimba

Ukuhlala phansi kungaholela ekuqunjelweni, ngoba ukwehla kokuhamba komzimba nokuhamba kwamathumbu, okwenza isitulo sihlale emathunjini isikhathi eside.

Okufanele ngikwenze: Kubalulekile ukwenza imisebenzi yomzimba okungenani imizuzu engama-30 ngosuku ukuze amathumbu akwazi ukusebenza kahle nezimpawu zokuqunjelwa zikhululeke. Ngaphezu kwalokho, ukuvivinya umzimba njalo kukhuthaza isimo esandayo, kuthuthukisa ukuzivikela komzimba futhi kuthuthukise umuzwa wenhlalakahle. Bona ezinye izinzuzo zomsebenzi womzimba.

4. Ungayi endlini yangasese lapho uzizwa uthanda

Lapho umuntu engayi endlini yokugezela lapho ezizwa ethanda, indle ibuyela emathunjini futhi yomile futhi iqine kakhulu futhi ithumbu lilahlekelwa imisebenzi yalo kancane kancane, okwenza kube nzima kakhulu ngesikhathi sokuzikhulula, futhi kuyadingeka ukwenza amandla amaningi nokuthanda ukubukeka kwama-hemorrhoids, isibonelo.

Okufanele ngikwenze: Isu elithandekayo lokulawula amathumbu nokugwema ukuqunjelwa ukuya endlini yangasese ngasikhathi sinye nsuku zonke, noma ngabe singekho isifiso, futhi uhlale imizuzu eyi-15 kuye kwengu-20. Lokhu kubangela ukuthi kusungulwe iwashi lezinto eziphilayo kanye nokuqunjelwa.

Funda ukuthi ungadlala kanjani ngendlela efanele yokugwema ukuqunjelwa ngokubuka ividiyo elandelayo:

5. Ukukhathazeka Nokwesaba

Izimo ezingokwengqondo nezingokomzwelo, njengokukhathazeka nokwesaba, ngokwesibonelo, zinganciphisa ukugeleza kwegazi liye emathunjini, ngokwesibonelo, futhi kudale ukuthinteka kokuhamba kwamathumbu, okuholele ekuqunjelweni.

Okufanele ngikwenze: Ezimweni ezinjalo kubalulekile ukukhomba imbangela yokuqunjelwa bese uzama ukukhululeka, njengoba kungenzeka ukuthi izimpawu ezihambisana nokuqunjelwa zilawulwa nokusebenza kwamathumbu kulawulwa.

6. Ukusetshenziswa ngokweqile kwama-laxatives

Ukusetshenziswa kaningi kwama-laxatives kungacasula i-mucosa futhi kunciphise ubukhali bamathumbu, kwenze kube nzima ukuthi isitulo sihambe futhi sivimbele ukuphuma kwaso. Ngaphezu kwalokho, ukusetshenziswa njalo kwama-laxatives kubangela ukuxhomeka kwenzeke, okungukuthi, amathumbu asebenza kuphela ngemuva kokusebenzisa ama-laxatives.

Okufanele ngikwenze: Ukugwema ukusetshenziswa kwama-laxatives, kubalulekile ukukhuthaza ukusebenza kwamathumbu ngendlela yemvelo, okungukuthi, ngokwanda kokusetshenziswa kwe-fiber, ukuvivinya umzimba nokudla okungenani amalitha ama-2 wamanzi ngosuku. Ukusetshenziswa kwama-laxatives kufanele kwenziwe kuphela ngokunconywa kwezokwelapha, lapho umuntu edinga ukwenza uhlobo oluthile lokuhlolwa kokuxilongwa noma lapho nokudla okwanele, engakwazi ukuphuma. Yazi amanye amakhambi asiza ukulwa nokuqunjelwa.