I-Fiber iyisihluthulelo sokwenza izinto zihambe
Uma ubhekene nokuqotshwa, ngokuqinisekile ufuna ukudla okuzokwenza uhlelo lwakho luhambele. Isici esiyinhloko ekudleni okungcono kakhulu kokuqothulwa yi-fiber, futhi uzothola ukuthi ekudleni okuvela ezitshalweni.
Ukudla Okuhle Okungcono Ukudla Uma Kuqotshwe
Sebenzisa lolu hlu lokukhethwa okusheshayo kokudla okuphezulu-fiber, bese uhlola kabanzi ngokujulile ukuthi kungani lezi zokudla zizosiza ukuqotshwa kwakho. Uzothola izinyathelo kulabo abangase bazwele kokunye kokudla ohlwini.
- Izithelo: Amajikijolo, ama-peaches, ama-apricot, ama-plums, omisiwe, ama-rhubarb, kanye nemifula kukhona ezinye zezithelo eziphezulu kakhulu. Ukuze uthole ukukhuthazwa kwefayibha, udle ikhasi.
- Izithelo zonke : Hamba kude nofulawa omhlophe nelayisi omhlophe futhi ujabulele konke okusanhlamvu, okuhlinzeka nge-fiber ngaphezulu. Izithelo zonke zihlanganisa ama-oats, irayisi ensundu, ukolweni wonke, i-quinoa, ibhali, ne-rye.
- Imifino : Kungakhathaliseki ukuthi udla amaqabunga, ama-stalks noma izimpande, uzothola i-fibre kusuka emifino, kuhlanganise nalokho okusezikhumba zamazambane.
- Amantongomane : Ama-Walnuts nama-alimondi azophinde afake i-fibre ekudleni kwakho.
- Imbewu : Izinhlobo eziningana zembewu yizinsiza ezinhle kakhulu ze-fiber. Ungawafaka kuma-smoothies akho noma uwafafaze nge-yogurt noma ama-saladi. I-Chia, i-flaxseeds yomhlabathi, kanye ne-psyllium yizinye zezinhle kakhulu.
- Ubhontshisi namaqabunga (ngokuqapha): Amakhekhe afana nama-chickpeas, soya, i-lentils, ubhontshisi be-navy nama-beans ezinso ezinsobe yimithombo emihle ye-fiber. Noma kunjalo, banedumela elihle lokuthola i-gassy. Uma unesihlungu samathumbu (i-IBS), ubhontshisi kanye nemifino kuluhlu lokudla okuphezulu kwe- FODMAP okungase kwande izimpawu ze-IBS.
- Itiye elishisayo : Itiye eline-herbal eyenziwe nge-anise noma i-fennel ingase ibe indlela ephumuzayo yokunciphisa ukumbumbuluzwa kwakho.
Okwenza i-Fiber isize uma une-Constipation
Into engcono kakhulu ongayenza ukuze unciphise ukuqashwa ukukhulisa kancane kancane ukudla kwakho kwe-fiber yokudla. I-fibre yingxenye yezinto zokutshala ongakwazi ukugaya. I-fibre iwusizo kokuqothulwa ngoba isebenza kokubili ukufaka okuningi nokunciphisa kwisitokisi.
- I-fiber e-soluble ibamba amanzi bese ibopha ngamanoni ama-acids, yenza into efana ne-gel egcina izithambile zilula.
- I-fibre engenayo ichithekile emanzini, ngaleyo ndlela inikezela ngobuningi nomswakama esitokisini.
- Zombili izinhlobo ze-fiber zikulungele ukuqotshwa. Njengoba kokubili izinhlobo zitholakala kuzo zonke izitshalo zokudla, akudingekile ukuzama ukukhumbula ukuthi yikuphi ukudla okuwumthombo omuhle wefiber.
Noma kunjalo, ngokushesha i-fibre kakhulu ingase ibe nzima ohlelweni lwakho futhi ingangeze kumpawu zegesi nokuqhafaza . Ngakho-ke, ukwandisa ukudla kwakho izithelo nemifino kancane kancane. Ukuze ukwelashwa ukuqothulwa , kunconywa ukuthi ukwandise ama-fiber akho okufakelwa ama-20 kuya kwangu-25 amagremu ngosuku.
Uma unesihlungu samathumbu (i-IBS) ungathola ukuthi uhlelo lwakho lungcono ukubhekana nokudla nge-fibre soluble , njengoba i-fibre engenayo ingabangela izimpawu zakho.
Ama-FODMAP no-Gassy Foods
Uma unayo i-IBS, ungase ufune ukugwema ukudla okuphezulu kuma-carbohydrate amancane (ama-FODMAP) , ngisho noma kuhle kwabanye abantu abanokuqothulwa. Ama-FODMAP ama-carbohydrate atholakalayo ekudleni okujwayelekile okutholiwe okwandisa izimpawu ze-IBS.
Nakuba ukudla izithelo nemifino engaphezulu kungasiza ekunciphiseni ukuqothulwa kwakho, ezinye zazo zinegama elihle kakhulu . Kungaba umqondo omuhle ukhetha ukudla okungenakukwazi ukukupha igesi kuze kube yilapho uhlelo lwakho lusebenza kalula. Uma ukuqothulwa kwakho okudlulile kudlulile, ungakwazi ukwandisa ukukhetha kwakho kwemikhiqizo.
Izithelo Ezinhle Zokuqokwa
Izithelo kuyindlela enhle yokunciphisa umzimba. Iningi liwumthombo omuhle kakhulu we-fibre yokudla, kanye nokuhlinzeka ngeminye imihlomulo yokudla okunomsoco. Nakuba kungekho isayensi elukhuni kule ndaba, ungathola ukuthi umzimba wakho uphendula kangcono izithelo eziphekwe noma ezomisiwe, ngokuphambene nokugqamile.
Nazi ezinye izithelo ezicatshangwa ukuthi ziwusizo ekunciphiseni umzimba.
- Ama-apricot
- Ama-blueberries
- Amakhiwane
- Amagilebhisi
- ikiwi
- I-papaya
- Amapayipi
- Amapheya
- Uphayinaphu
- I-Plums
- Ama-Raspberries
- Ama-strawberries
Izinketho ezimile
- Ama-apricot
- Izinsuku
- Amakhiwane
- Ukuphrinta
- Ukudla
Imifino Enhle Yokuqokwa
Ukudla imifino eminingi, kufaka phakathi imifino eluhlaza, ingenye yezindlela ezinhle kakhulu zokugcina amabilini akho ahamba njalo. Ngaphezu kokuthola lelo doba eliphilile, imifino iphinde inikeze lonke uhlu lwezakhi ezinomsoco wakho wokugaya futhi impilo yonke.
Njengoba kunjalo ngezithelo, ungathola ukuthi umzimba wakho uphendula ngendlela ekhululekile yokupheka esikhundleni semifino eluhlaza. Jabulela isobho semifino esenziwe ngezitshalo ezihlukahlukene ze-fiber.
Imifino elandelayo kucatshangwa ukuthi iyasiza ekunciphiseni ukuqothulwa.
Yidla Imifino Yakho
- Kale
- Ulethisi
- Isipinashi
- I-chard yaseSwitzerland
Gcwalisa Iplanethi Yakho Ngezitshalo
- I-artichoke izinhliziyo
- I-asparagus
- I-broccoli
- Amahlumela aseBrussels
- Iklabishi
- Izaqathe
- Obhontshisi abaluhlaza okotshani
- I-Peas
- Amazambane abomvu ngesikhumba
- Ugalonci
- Zucchini
Izinhlamvu Zonke Nokuqothulwa
Ukushintsha okusanhlamvu okuhlanjululwe njengofulawa omhlophe kanye nelayisi omhlophe ukuze abaningi baqaphele ukwenza umehluko ngokuxazulula izinkinga zokuqothulwa. Nazi ezinye izinqumo ezinhle zokudla okusanhlamvu.
- I-Amaranth
- Ibhali
- Irayisi elibomvu
- Isi-Bulgur
- Oats
- I-Quinoa
- Rye
- Kolweni lonke
Qaphela: Uma unenkinga yokuqashwa okungapheli, ungase ufune ukuzama ukudla kokunciphisa konke okusanhlamvu ukuze uhlole noma yikuphi umphumela ezenzakalweni zakho. Hlola nodokotela wakho kuqala futhi qiniseka ukuthi ulayishe uphethiloli kusuka kuyo yonke imithombo ehlongozwe kulawa maslayidi.
Ama-Best Teas for Constipation
Enye indlela yokunciphisa ukuqothulwa komzimba iwukuba ufinyelele indebe yokuphuza itiye. Uketshezi olusheshayo kungasiza ukwenza uhlelo lwakho lusebenze. Ithiye eyenziwe ngamakhambi anezidakamizwa ezihle kakhulu lihle. Ama-teas amabili ama-best for constipation:
- Ithiyi le-Anise: Leti ye-licorice-ukunambitha icatshangwa ukuthi ineziphumo zombili ze-laxative ne-antispasmodic.
- Itiye le-Fennel: I-licorice-ukunambitheka, itiye le-fennel kucatshangwa ukuthi ijubane ukuvinjelwa kwamathumbu emathunjini, kanye nokusebenza njenge-laxative ne-antispasmodic.
Amantongomane amahle kakhulu wokuqokwa
Amantongomane angumthombo omuhle we-fibre nama-omega-fatty acids. Nazi ezinye izinqumo ezinhle ongazithola uma uziqede:
- Ama-alimondi
- Amantongomane aseBrazil
- AmaPecans
- Ama-Walnuts
Imbewu Engcono Yokuqokwa
Kunezinhlobo ezimbalwa zezinhlobo ezihlukahlukene ezicatshangwa ukuthi ziwusizo ngokukhethekile ekunciphiseni ukuqothulwa.
- Imbewu ye-Chia : Lezi zincane ezincane ziwumthombo omuhle we-fiber yokudla kanye ne-omega-3 fatty acids. Uwafake ama-saladi noma uwafake kuma-smoothies.
- Imbewu ye-Fennel: Kucatshangwa ngezinhlamvu ze-fennel kucatshangwa ukuthi kuzosiza ekunciphiseni igesi nokuvimbela, kanye nokunciphisa ukuqina.
- I-Flaxseed : Lezi zimbewu ezincane ezinamanzi ezinamanzi adinga ukusizwa ukuze zizuze ezifayilini zazo kanye nama-fatty acids ama-omega-3. Kungasetshenziselwa ukubhaka noma kwengezwe kuma-smoothies.
- I-Psyllium : Kuningi lokusekelwa kocwaningo lokusetshenziswa kwe-psyllium njengendlela yokunciphisa ukuqotshwa okuwutholayo ukubizwa ngokuthi yi-laxative eningi.
Ukudla okunamnandi kokuqokwa
1. Izithelo: Ama-apula nama-pears akwazi ukuphatheka.
2. I-Granola: Yenza i-granola yakho ukunciphisa ushukela owengeziwe futhi uqinisekise ukuthi ungeza izitshalo, imbewu, namantongomane ongakubekezelela.
3. I-Hummus: Le snack ecebile kakhulu iphathekayo futhi ungayithokozela ngezinduku zemifino eluhlaza njengama-carrot noma isilimo esidliwayo esinamagatsha anamanzi.
4. Amantongomane: Amantongomane aseBrazil, ama-pecans, nama-walnuts ngokuvamile avunyelwe kahle yibo bonke.
5. Umzila womzila: Yenza ngokwakho ukuqinisekisa ukuthi udla ukudla okufanelwe wena. Ungakwazi ukwengeza amantongomane, imbewu, ushokoledi omnyama kanye nezithelo zomisiwe (uma ubekezelela).
6. Imifino: izaqathe nesilimo esidliwayo esinamagatsha anamanzi ziyi-classic nibbles.
Phuza okuningi kwamanzi
Wonke amangqamuzana emzimbeni wakho adinga amanzi ukuthi asebenze ngamandla akhe. Uma ungaphuzi amanzi anele, umzimba wakho uzokubuyisela ngokudonsa amanzi emathunjini akho. Lokhu kungaholela ezitheni ezinzima ezifakazela ekuqotheni. Phuza amanzi kulo lonke usuku lwakho. Uzokwazi ukuthi uphuza ngokwanele uma umchamo wakho ucacile.
Izwi elivela
Uma unokuqothulwa, khumbula ukuthi ukudla okuvela ezitshalweni kungcono ukukhetha kwakho ukusiza ukuthi izinto zihambe. Qinisekisa ukuphuza izibuko ezingu-8 kuya kwezingu-10 zamanzi ngosuku bese usebenza kahle.
> Imithombo:
> Gibson P, uMalusi S. Ukuphathwa Kwezinto Eziphathelene Nokudla Kwezimpawu Zokusebenza Kwamathumbu: I-FODMAP Indlela. Journal of Gastroenterology and Hepatology 2010 25: 252-258.
> Umalusi S, uLomer M, Gibson P. Ama-carbohydrates omfushane kanye nokukhathazeka kwezinsizakalo zomzimba I- American Journal of Gastroenterology 2013: 108: 707-717.
> I-Library Kazwelonke Kazwelonke Yezokwelapha. Ukuqokwa - Ukuzinakekela. I-MedlinePlus.