Amathiphu angu-5 wokubuyela emuva kumkhondo
Abantu benza amahlaya amaningi mayelana nokuqotshwa, kodwa uma wena owenza lokhu kungenzeka ukuthi awukwenzi ukuhleka okuningi. Ukunyakaza okungejwayelekile kwamathumbu kungenza uzizwe uvinjelwe futhi ungakhululekile, futhi lapho ekugcineni ukwazi ukusebenzisa indlu yokugezela kungalimaza ukudlula izitofu ezinzima.
Impendulo eyodwa ukufinyeleleka ku- laxative , kodwa okokuqala uzama ukushintsha imikhuba yakho yokudla.
Uma ulandela lawa macebiso ayisihlanu, ungase utholakale emuva kumzila ngaphandle kokuya esitolo sezidakamizwa.
1. Yidla isidlo esikhulu ekuseni
Ungase ungacabangi njengako, ikakhulukazi uma uvinjelwe futhi ukubopha ibhande lakho. Kodwa ukudla isidlo sasekuseni kakhulu ekuseni kuzokhuthaza amabilini akho ukuba aqhubeke. Ukuwahlanza itiye noma ikhofi i-caffeinated nakho kuzosiza ekuthomeni imivimbo yezinyosi emathunjini eholela ekuqhumeni kokuhamba kwamathumbu.
2. Yidla njalo ukuze uthole (futhi uhlale) njalo
Ngisho noma lokho kudla kwasekuseni kwalethela impumuzo, hlela ukufaka okuthile esiswini sakho njalo ngamahora ambalwa kulo lonke usuku. Ukudla njalo njalo njalo kungasiza ukukhuthaza uhlelo lwakho ukuthi luqhubeke luhamba ngendlela elula.
3. Engeza amanye amafutha ekudleni kwakho
Kuye kwaboniswa amafutha okudla okwandisa amandla ezinqamula emathunjini emathunjini. Lezo zingqinamba yilokho okudingekayo ukuze wenze ikholoni yakho iqalise ukunyakaza kwamathumbu.
Uhlobo lwezinhlanzi ozifaka ezindabeni zakho zokudla: Ukucaca kwamafutha agcwele kanye nokudla okwenziwe ngamafutha agcwele (cabanga ama-chips angamafutha) bese ukhetha amafutha angama-monounsaturated noma ayi-insaturated.
Izibonelo zamafutha enempilo zibandakanya i-avocado (ukugcoba kungcono okunye okunekhilimu nesiphundu kuya kumasikethi); ukhukhunathi; Amafutha e-Olive; ama-alimondi, ama-walnuts, namanye amantongomane; kanye ne-flax kanye nezinhlamvu ze-chia, ongazifafaza zibe yi-smoothie noma ngaphezulu kokusanhlamvu.
4. Ukwandisa I-Fiber Your Intake
Ukwengeza i-fibre ngaphezulu ekudleni kwakho kungasiza ukuhlinzeka ngobuningi obudinga ukugqugquzela ukuhamba kwamathumbu. Kodwa uma igama elithi "i-fibre yokudla" lizwakala likhangisa kuwe njengamakhadibhodi, unelungelo lokulinganisa kuphela. Kuyiqiniso ukuthi imithombo ethile ye-fibre, okungukuthi ingxenye engeyona yokugaya ukudla, isomile futhi ayinambitheki. (Bland bran cereal, noma ubani?)
Kodwa imithombo eminingi ye-fiber iyinto enhle kakhulu. Ingabe bewazi ukuthi ama-raspberries anesibhamu ngaphezulu ngokukhonza kunezinye izithelo? Futhi lezo artichokes zihola uhlu phakathi kwemifino? Ukuhlukanisa i-peas kanye ne-lentile kokubili yimithombo ecebile ye-fibre, ngakho-ke uma ungumthandi wesobho unenhlanhla. Iphuzu liwukuthi, ungathola i-fibre ngaphezulu ngokudla ukudla okukhethekayo futhi okumnandi ngaphandle kokusebenzisa izinto ezingenasiphelo futhi ezithandekayo.
5. Phuza okuningi kwamanzi
Amanzi (kanye neminye imithombo yamanzi, njengokungathi ayikho-ushukela-added added juice, seltzer engasetshenzisiwe, ngisho nezithelo ezinomsoco nesobho) iyisisekelo sokukhulula ukuqotshwa. Uma umzimba wakho uhlelekile kahle, ngeke udwebe amanzi okuphuma ezigodini zakho, yilokho okungabenza kube nzima futhi kunzima ukudlula. Kumele uthathe izilinganiso ezingamatshumi ayisishiyagalolunye zamaminithi ayisishiyagalolunye amanzi ngosuku ngalunye ukulwa nokuqotshwa.
> Umthombo:
> I-Mayo Clinic, "Ishadi le-High-Fiber Foods," ngo-Okthoba 8, 2015.
Whorwell, P. "Izidalwa Zesidlo Se-Irritable Bowel Syndrome (IBS). "I- DigestiveHealth Matters , 2007 16: 6-7.