Uma uzibuza ukuthi ungahlanza kanjani ikolon yakho, ungase ufune ulwazi ngezindlela ezidumile ezifana nokuthatha izithako, ukusebenzisa ama-laxatives, noma ukuvakashela umtholampilo wokuhlanza ikoloni. Nokho, okungcono, lezi zindlela zingase zingadingekile futhi, nakakhulu, zingase zibe yingozi empilweni yakho .
Uma uthanda umqondo wokuthi "uhlanza" umzimba wakho, futhi-ke, ukwenza kanjalo ngokuphepha, udinga ukubuka ngaphandle kokukhiqiza kanye nokudla okunamandla ezinqolobaneni zesitolo sakho sangakini.
Ingxenye yokuthi kungani abantu abaningi behlushwa umuzwa ovuthiwe, oziqhenyisiwe, umuzwa owenza ukuba bacabangele ukuhlanzwa kwekoloni, ukudla okuncane. Ngaphandle kokudla okunempilo, ukudla okuphelele kwemvelo, nokuningi kwe-fibre namanzi, umzila wokugaya awusebenzi kahle.
Amasu Wokuthuthukisa I-Colon Health
Uma ufuna ukuthuthukisa impilo yakho ye-colon, nikeza lokhu okulandelayo:
- Ukwandisa ukulungiswa kwemifino nezithelo odlayo . Hlela ama-servings angu-8 ukuya kwangu-10 nsuku zonke. Lokhu kungase kuzwakale sengathi kuningi, kodwa kuyenzeka. Engeza ama-blueberries amasha noma amaqhwa, ama-blackberries, noma ama-raspberries ukuya kusanhlamvu sakho sasekuseni. I-Snack imifino ehlanganisiwe ku-hummus, noma isithelo kanye nama-nati amaningi.
- Yenza konke okusanhlamvu kwakho kuphelele okusanhlamvu . Ungakhohliswa ngombala. Kungenxa yokuthi isinkwa sinesundu, akusho ukuthi kuwuhlamvu oluphelele. Bheka igama elithi "elithuthukisiwe" ohlwini lwamathangi. Uma ubona leli gama, akulona okusanhlamvu okuphelele.
- Gxila ekungenizeni imithombo engewona isinkwa yezinhlamvu eziphelele. Irayisi elibomvu, ibhali, i-quinoa, i-oats, i-millet, i-rye, i-spelled, i-buckwheat, i-amaranth, nokunye ukudla okusha kwe-new-to-you kukhona imithombo emikhulu ye-fiber kanye namavithamini namaminerali okudla kwakho kungase kungabikho.
- Zama "ukuphoqa" ipiramidi yokudla . Ungase ujwayelane ne-pyramid yokudla, ekhombisa okusanhlamvu njengesisekelo. Esikhundleni salokho, zenze izithelo nemifino isisekelo sokudla kwakho, kulandelwe okusanhlamvu, khona-ke ukudla kokudla kwamaprotheni (ubhontshisi, inhlanzi, amaqanda, izinkukhu, inyama). Yenza amaswidi nje ukwelashwa ngezikhathi ezithile.
- I-Flax-i-fy yokudla kwakho . I-flaxseeds ye-Ground ingenye yezindlela ezinhle kakhulu zokuthuthukisa ukugaya nokuqedwa ngokusiza ukuhambisa isitoreji ohlelweni lwakho. Zama i-flax yomhlabathi efafazwe kwi-cereal yakho, ama-saladi, i-oatmeal, noma i-yogurt. Lena enye yezindlela eziphumelela kakhulu zokuthuthukisa ikhono lomzimba wakho wokuqeda udoti.
- Phuza amanzi amaningi . Amanzi, alula futhi alula, azokwenza konke okusemzimbeni wakho kusebenze kangcono, kubandakanya ukugaya nokuqedwa kwakho. Ungakhathazeki ngeseluleko esidala okufanele uphuze izibuko eziyisishiyagalombili, ama-ounce ngosuku. Kunalokho, sebenzisa umbala womchamo wakho njengesiqondiso. Uma kuluhlaza okwesibhakabhaka noma umbala obomvu, uthola amanzi anele. Uma kunomnyama kunalokhu, phuza uphuze!
> Imithombo:
> I-American Cancer Society. Ukuvimbela I-Cancer.
> I-American Cancer Society. I-Colon Therapy.
> I-American Cancer Society. Ukudla okunomsoco kanye nokusebenza komzimba ngesikhathi nangemva kokwelapha umdlavuza.
> I-American Institute for Cancer Research. Ukudla & Cancer.