Uma une-poop encane eqinile ehamba ngezicucu ezifakwe njengezigubu, amabhola, noma amabhulebhe enogwaja, ungase uzibuze ukuthi lolu hlobo lwesitoreji luwela yini ebangeni elivamile noma ngabe yini okufanele ukhathazeke ngayo.
Isitokisini esincane singasho ukuthi ukudla kwakho kuncane e-fiber, noma ungase ube nokuqotshwa kwesinye isizathu. Kwezinye izimo, isikhumba esincane singase sibe uphawu lwesimo sezokwelapha.
Nakhu ukubuka ezinye izimbangela zalolu hlobo lwe-poop.
Ukungadli i-Fiber Enough
Ubukhulu besitokisi sakho buhlobene ngokuqondile nenani le-fibre namanzi oyidlayo. Kutholakale ekudleni okutshalwe ezitshalweni kufaka phakathi imifino, izithelo, kanye nezinhlamvu ezigcwele, i-fibre enezela ngobuningi esitokisini sakho futhi ifakwa ngamabhaktheriya ekoloni yakho, ekwenzeni i-gel egcina i-poop ingaqhekeki.
Uma uthola i-fiber eyanele ekudleni kwakho, isitoreji sakho kufanele sibe lula, sidlulise kalula futhi sakha. Uma ukudla kwakho kungaphansi kwe-fiber, umzimba wakho wenza inani eliphansi lesitokisi futhi kungase kube nzima ukudlula, kanzima , kumnyama noma kuhlukaniswe ngezicucu ezincane.
Ngokwesilinganiso, abantu abadala badla amagremu angu-15 noma ngaphansi kwe-fiber ngosuku, okuncane kakhulu kunani eliphakanyisiwe. Ngokusho kwe-Institute of Medicine, ukudla okunconywa nsuku zonke kungama-gram angu-38 e-fiber amadoda namama-gram angu-25 kwabesifazane abangaphansi kweminyaka engama-50. Uma uneminyaka engaphezu kwengu-50, ukudla okunconywayo kungama-gramu angu-30 kumadoda no-21 amagremu abesifazane.
Uma ungaqiniseki ukuthi uthola fiber okuningi kangakanani, zama ukugcina idayari yokudla isonto. Uma udla kancane kunani eliphakanyisiwe, ukufaka i-fiber yakho yokudla kungathuthukisa imvamisa nokuvumelana kwesitoreji sakho. Nazi ezinye zokudla okunezintambo zokuzama ukuzama:
- I-lentils (15.6 amagremu ngayinye indebe)
- Raspberries (8 amagremu ngayinye indebe, eluhlaza)
- Ama-peas aluhlaza (ama-gram angu-7 indebe ngayinye)
- Ama-avovoc (ama-7.8 amagremu ngendebe yengxenye ngayinye)
- Imbewu ye-Chia (5.5 amagremu ngalinye isipuni)
- Oatmeal (4 amagremu ngayinye indebe, ephekwe)
- Ama-alimondi (3.3 amagremu angama-24)
- Ama-flaxseeds angaphansi komhlaba (1.9 amagremu ngalinye isipuni)
Yandisa kancane kancane ukufakela kwefiber ukugwema ukuvimbela kanye negesi.
Hhayi Ukuphuza Imithombo Enganele
Ama-fibre namanzi basebenza ndawonye ukwenza isitoreji sakho kube lula ukudlula. Uma ungatholi uketshezi okwanele, amanzi emathunjini akho angena kwisistimu yakho, okwenza isitoreji sincane, kunzima, futhi kunzima ukudlula.
Uma kuziwa ekujuleni amanzi, ochwepheshe abaningi bezempilo bayeluleka ukuthi abantu abanempilo basebenzise ukoma njengabaqondisi babo futhi bafune imithombo ehlukahlukene yamanzi njengezithelo, imifino, ama-herbal tea, ama-juice, amasobho, nezinye iziphuzo.
Uma ungaqiniseki ukuthi amanzi angakanani, kufanele ubuze umhlinzeki wakho wezempilo. Kuye ngezici ezifana nobudala, isisindo somzimba, nezimo zezokwelapha, abanye abantu bangase badinge ukuphuza ngaphezulu futhi abanye abantu bangase badinge ngaphansi kokungeniswa okunconywayo.
Imithi
Imithi engabangela ukuqotshwa kwabanye abantu ihlanganisa:
- Ama-Antacids
- Ama-antidepressants
- Abavimbela isiteshi se-Calcium
- I-Diuretics
- Izithako ze-Iron
- Imithi yokuhlunguphaza i-narcotic
- Imithi ye-Parkinson's disease
Indlela yokuphila
Ukuchitha amahora emadeskini wakho kushaywe ngaphezu kwekhibhodi yakho noma ukuhola indlela yokuphila yangasese kunganciphisa ukugaya.
Ukulwa nokuhlala isikhathi eside nokungasebenzi, vuka uphinde uhambe noma uthathe uhambo olufushane njalo njalo.
Ukuvivinya umzimba ngobumnene kusiza ekuthuthukiseni ukuhamba kwesitokisi ngokusebenzisa ipheshana lokugaya. Njengomgomo jikelele, zama okungenani imizuzu engama-30 yokusebenza ngokomzimba izinsuku eziningi.
Yenza isikhathi sokuya endlini yokugezela lapho uzwa isifiso. Ukungayinaki lesi sifiso kungase kube nzima ukuqothulwa. Ungazama ukuvuka kusencane ukuze udle ukudla kwasekuseni, okungakhuthaza ukuhamba kwamathumbu. Gwema ukuqhuma noma ukucindezela lapho usendlini yangasese.
Izimo ezithile zezempilo
Nakuba isitokisi esincane sivame ukubangelwa ukungabikho kwe-fiber noma uketshezi, kwezinye izimo, kungase kube isibonakaliso senkinga yezokwelapha engaphansi.
Ezinye izimbangela zezokwelapha zokuqokwa zihlanganisa:
- I-Hypothyroidism
- Isifo sofuba esiswini
- Ukucindezeleka
- Isifo sikashukela
- I-irritable bowel syndrome (i-IBS)
- Multiple sclerosis
- Isifo sikaParkinson
- I-fibroids ye-uterine
- I-Cancer
Inombolo encane yabantu abanokuqotshwa noma izitshalo ezincane zinezimo ezicindezelekayo ezicindezelayo noma ezinciphisa ikoloni noma i-rectum, njengama-polon polyps, i- diverticulitis , isifo sofuba esiswini noma umdlavuza we-colon.
Nini Ukubona Udokotela Wakho
Ukuba nezihlalo ezincane ngezikhathi ezithile ngokuvamile akudingeki sikhathazeke. Uma uqaphela ukuthi izitokisi zakho ezincane zihlala isikhathi eside kunamaviki amabili noma amabili, noma noma zihambisana nezinye izimpawu, kufanele uthintane nodokotela wakho.
Uma unesizungu, ukuhlanza, noma ubuhlungu besisu futhi awukwazanga ukudlula izithameli, kufanele ufune usizo lwezokwelapha ngokushesha.
Izwi elivela
Ukudlula okubheka njengezinsiza, izingcezu ezincane, izimpande zogwaja, noma amabhola ngezikhathi ezithile kuvamile. Uma ukudla kwakho kungumphumela wokudla, ukudla ukudla okunezintambo eziningi futhi ukuhlala unamanzi kungakusiza ukuthi ubuyele emuva endleleni, nakuba kungathatha izinsuku ezimbalwa ngaphambi kokubona ngcono. Uma ucabangela ukwenza noma yikuphi ukuguquka noma ukuguqula indlela yokuphila, khuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu kumkhuba wakho.
> Imithombo:
> Institute of Medicine. 2005. Izindleko zokudluliswa kwezidakamizwa zamandla, ama-carbohydrate, ama-fibre, amafutha, amafutha acwecwe, i-cholesterol, amaprotheni nama-amino acids. Washington, DC: I-National Academy Press. doi: https: //doi.org/10.17226/10490.
> I-National Digestive Diseases Information Clearinghouse. Ukuqokwa. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation.
> UMnyango Wezolimo we-US, Service Research Agricultural, I-Laboratory Data Laboratory. I-USDA Idatha Yomhlaba Kazwelonke Yezokuthutha Ye-Reference Standard, Release 28.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa noma iyiphi enye imithi noma wenze ushintsho ohlelweni lwakho.