Ukuqunjelwa kuyinkinga evamile ethinta abantu abaningi ngesikhathi esithile ekuphileni kwabo. Ukuze unciphise lokhu kuphatheka kabi, kubalulekile ukwamukela ukudla okunothe nge-fiber nokudla okusiza ukuthuthukisa ukusebenza kwamathumbu. Kulesi sihloko, sizokwethula ukudla okuyi-9 okungcono kakhulu okuqeda ukuqunjelwa, ukuhlinzeka ngempumuzo kanye nenhlalakahle kulabo abaphethwe yile nkinga.
Ukudla okusiza ukuqeda ukuqunjelwa: amathiphu okuthuthukisa ukugaya.
Kulabo abahlushwa ukuqunjelwa, ukuthola ukudla okusiza ekudambiseni lokhu kuphatheka kabi kungenza umehluko empilweni yakho yansuku zonke. Ukudla okune-fiber okucebile kubalulekile ekwenzeni ngcono ukugaya nokulwa nokuqunjelwa. Thola ukudla okuyi-9 okungcono kakhulu kokuqeda ukuqunjelwa:
1. Izintambo: I-fiber ibalulekile ekusebenzeni kahle kwamathumbu, njengoba isiza ukulawula ukuhamba kwamathumbu nokwandisa umthamo wendle.
2. Izithelo: Izithelo ezifana nama-apula, amapheya, ama-plums, nama-kiwi anothe nge-fiber namanzi, okusiza ukuthambisa indle futhi kube lula ukudlula.
3. Imifino: Imifino efana ne-broccoli, i-kale, nesipinashi iyimithombo emihle kakhulu yefayibha kanye nezakhi ezibalulekile zokugaya ukudla.
4. Okusanhlamvu okuphelele: Ukudla okufana ne-oats, i-quinoa, nelayisi elinsundu kunothe nge-fiber futhi kusiza ukulawula amathumbu akho.
5. Imbewu yamafutha: Ama-chestnuts, ama-walnuts, nama-alimondi yizinketho ezinhle kulabo abahlushwa ukuqunjelwa, njengoba ecebile ku-fiber namafutha anempilo.
6. Iyogathi: I-probiotic yogurt isiza ukuthuthukisa izitshalo zamathumbu futhi ilawule ukuhamba kwamathumbu.
7. Amanzi: Ukuphuza amanzi amaningi usuku lonke kubalulekile ukuze ugcine amathumbu akho esebenza kahle futhi ugweme ukuqunjelwa.
8. I-Chia: Imbewu ye-Chia inothe nge-fiber futhi isiza ukulawula ukuhamba kwamathumbu, ngaphezu kokuba umthombo omuhle we-omega-3.
9. I-Linseed: I-Flaxseed enye imbewu enothe nge-fiber esiza ukuthuthukisa ukugaya nokulwa nokuqunjelwa.
Ukwengeza lokhu kudla ekudleni kwakho kwansuku zonke kungenza umehluko omkhulu ekudambiseni ukuqunjelwa kanye nokwenza ngcono ukugaya. Futhi, khumbula ukubaluleka kokuvivinya umzimba njalo nokudla okunomsoco ukuze uqinisekise amathumbu anempilo, angenazo izinkinga.
Ukudla okunconyiwe ukukhulula ukuqunjelwa: thola ukuthi yini okufanele uyidle kulezi zimo.
Uma uhlushwa ukuqunjelwa, uyazi ukuthi kungase kube nzima kangakanani nokuthi kungaba nomthelela omubi kanjani izinga lakho lempilo. Ngenhlanhla, kukhona ukudla okungakusiza ekudambiseni le nkinga ngokwemvelo. Bheka ukudla okuyi-9 okungcono kakhulu ukulwa nokuqunjelwa ngezansi.
1. Izithelo ezinothe nge-fiber
As izithelo ezinothe nge-fiber bangabasizi abakhulu ekulweni nokuqunjelwa. Basiza ukulawula ukuhamba kwamathumbu nokwandisa umthamo wendle, okwenza kube lula ukuqeda. Ezinye izinketho zikhona ama-apula, amapheya e kiwi.
2. Imifino enamahlamvu
Os imifino enamahlamvu njengoba isipinashi e arugula Zicebile ku-fiber futhi zinomthelela ekusebenzeni okuhle kwamathumbu. Faka lokhu kudla ekudleni kwakho kwansuku zonke ukuze ukhulule ukuqunjelwa.
3. Okusanhlamvu okuphelele
Os okusanhlamvu okuphelele njengoba irayisi elinsundu e i-quinoa ziyimithombo yefiber esiza ukulawula ukuhamba kwamathumbu. Faka okusanhlamvu okucolisisiwe esikhundleni sokusanhlamvu ukuze uthuthukise ukugaya kwakho.
4. Imifino
As imidumba njengoba feijão e uphizi Zicebile ku-fiber namaprotheni, okusiza ukulwa nokuqunjelwa. Yidla lokhu kudla njalo ukuze ugcine amathumbu akho ephilile.
5. Imbewu ye-Chia
As imbewu ye-chia Angumthombo omuhle kakhulu we-fiber nama-omega-3s, anikela ekusebenzeni kwamathumbu okunempilo. Engeza lezi zinhlamvu kumajusi, ama-yogurts, noma amasaladi ukuze uthole izinzuzo zawo.
6. Oats
A i-oat Inothile nge-fiber encibilikayo, esiza ukulawula ukuhamba kwamathumbu. Jabulela ama-oats ngesidlo sasekuseni noma amakhekhe namakhekhe ukuze uthuthukise ukugaya kwakho.
7. Iyogathi yemvelo
O iyogathi yemvelo inothe ngo ama-probiotic ezinomthelela empilweni yamathumbu. Faka iyogathi ekudleni kwakho kwansuku zonke ukuze uthuthukise izitshalo zamathumbu futhi ulwe nokuqunjelwa.
8. Amanzi
Ukusetshenziswa kwe- Amanzi kubalulekile ekusebenzeni kahle kwamathumbu. Hlala ugcwele amanzi usuku lonke ukuze ugweme ukuqunjelwa futhi uthuthukise ukugaya kwakho.
9. Amaplamu omisiwe
As ama-plums omisiwe Baziwa njengekhambi lemvelo lokuqunjelwa. Yidla ama-plums ambalwa omisiwe nsuku zonke ukuze ukhululeke ngokushesha kule nkinga.
Faka lokhu kudla ekudleni kwakho njalo ukuze ulwe nokuqunjelwa futhi uthuthukise impilo yakho yokugaya. Futhi khumbula ukubaluleka kokuvivinya umzimba, ukugcina ukudla okulinganiselayo, nokubonana nodokotela uma ukuqunjelwa kuqhubeka.
Ukudla okusiza ukuthambisa indle futhi kube lula ukugaya kwamathumbu.
Ukugaya ukudla okunempilo kubalulekile ukuze imizimba yethu isebenze kahle. Uma sihlushwa ukuqunjelwa, kubalulekile ukufaka ukudla okusiza ukuthambisa indle futhi kube lula ukuhamba kwamathumbu. Nakhu ukudla okuyi-9 okungcono kakhulu okuqeda ukuqunjelwa:
1. Amanzi: Ukuhlala unamanzi kubalulekile ukuthambisa indle futhi wenze lula ukudlula kwaso emathunjini. Phuza okungenani izingilazi zamanzi eziyi-8 ngosuku.
2. Izithelo ezintsha: Izithelo ezifana nama-apula, amapheya, amawolintshi namaplamu anothe nge-fiber futhi asiza ukulawula ukuhamba kwamathumbu.
3. Imifino enamahlamvu: Isipinashi, i-kale, ne-ulethisi yimithombo emihle kakhulu ye-fiber ekhuthaza ukugaya okunempilo.
4. Izinhlamvu eziphelele: I-Oats, i-quinoa, nelayisi elinsundu yizinketho ezinhle zokuthambisa indle nokuthuthukisa ukusebenza kwamathumbu.
5. Imifino: Ubhontshisi, udali, nophizi kucebile nge-fiber futhi kusiza ekuvimbeleni ukuqunjelwa.
6. Imbewu ye-Chia: Imbewu ye-Chia iwumthombo omuhle kakhulu we-fiber futhi isiza ukulawula ukuhamba kwamathumbu.
7. Iyogathi yemvelo: Iyogathi engenalutho iqukethe ama-probiotics asiza ukulinganisa izitshalo zamathumbu futhi athuthukise ukugaya.
8. Amafutha omnqumo: Amafutha omnqumo asiza ukugcoba amathumbu, enze lula ukudlula kwendle.
9. Ukwatapheya: Ukwatapheya unothe ngefayibha namafutha anempilo asiza ukuthambisa indle futhi athuthukise nokugaya ukudla.
Ukwengeza lokhu kudla ekudleni kwakho kwansuku zonke kungasiza ekudambiseni ukuqunjelwa futhi kuthuthukise impilo yamathumbu. Khumbula futhi ukuzivocavoca njalo futhi ugcine indlela yokuphila enempilo ukuze uqinisekise uhlelo olunempilo lokugaya ukudla.
Ukudla ukugcina ukusebenza kwamathumbu ajwayelekile nsuku zonke: yini okufanele uyifake ekudleni kwakho?
Ukugcina ukusebenza kwamathumbu okuvamile kubalulekile empilweni yonke. Ukudla okunothe nge-fiber, uketshezi, nokudla kwemvelo kungasiza ekuvimbeleni ukuqunjelwa futhi kukhuthaze ukujwayela kwamathumbu. Bheka ukudla okuyi-9 okungcono kakhulu ukuze unciphise ukuqunjelwa futhi ugcine amathumbu akho enempilo:
1. Izithelo ezintsha:
Izithelo ezintsha zicebile ku-fiber namavithamini asiza ukukhuthaza ukuqina kwamathumbu. Faka izithelo ezifana kiwi, i-apula e ipulamu ekudleni kwakho kwansuku zonke ukuze uthuthukise ukusebenza kwamathumbu.
2. Imifino eluhlaza:
Imifino eluhlaza, njenge isipinashi e i-broccoli, ayimithombo emihle kakhulu ye-fiber futhi isiza ukugcina amathumbu anempilo. Yidla lokhu kudla njalo ukuze uvimbele ukuqunjelwa.
3. Izinhlamvu eziphelele:
Okusanhlamvu okuphelele, njenge i-oat e i-quinoa, zicebile nge-fiber esiza ukukhuthaza ukujwayela kwamathumbu. Shintsha okusanhlamvu okucolisisiwe ngezinhlamvu eziphelele ukuze ugcine amathumbu akho esebenza kahle.
4. Imifino:
Imifino efana nobhontshisi, i-lentils, ne-chickpeas iyimithombo emihle kakhulu ye-fiber esiza ukuthuthukisa impilo yamathumbu. Faka lokhu kudla ekudleni kwakho ukuze uqede ukuqunjelwa.
5. Imbewu ye-Chia:
Imbewu ye-Chia inothile nge-fiber kanye ne-omega-3 fatty acids, esiza ukukhuthaza ukujwayela kwamathumbu. Engeza imbewu ye-chia kuma-smoothies, iyogathi, noma amasaladi ukuze uthuthukise impilo yakho yamathumbu.
6. Amanzi:
Ukuhlala ungenawo amanzi kubalulekile ukuze ugcine amathumbu anempilo. Phuza Amanzi njalo usuku lonke ukuvimbela ukuqunjelwa nokukhuthaza ukujwayela kwamathumbu.
7. I-probiotic iyogathi:
I-probiotic yogurt iqukethe amabhaktheriya anenzuzo asiza ukugcina i-flora yamathumbu elinganiselayo. Yidla iyogathi ye-probiotic njalo ukuze ukhuthaze impilo yamathumbu.
8. Amafutha omnqumo:
Amafutha omnqumo angumthombo onempilo wamafutha asiza ukugcoba amathumbu futhi akhuthaze ukujwayela kwamathumbu. Sebenzisa amafutha omnqumo ekuphekeni kwakho ukuze ugcine amathumbu akho ephilile.
9. Oats:
Ama-oats angumthombo omuhle kakhulu we-fiber e-soluble, esiza ukukhuthaza ukujwayelekile kwamathumbu. Jabulela i-oats ngesidlo sasekuseni noma ezintweni ezibhakiwe ukuze uthuthukise impilo yakho yamathumbu.
Faka lokhu kudla okungu-9 ekudleni kwakho kwansuku zonke ukuze ukhulule ukuqunjelwa nokugcina ukusebenza kwamathumbu okuvamile. Ngokudla okunomsoco nokunempilo, ungaqinisekisa impilo yakho yamathumbu futhi uvimbele izinkinga zamathumbu ezizayo.
Izinhlobo eziyi-9 zokudla ezingcono kakhulu zokuqeda ukuqunjelwa
Amathe ukudla okuqeda ukuqunjelwa Kungenye yezindlela ezingcono kakhulu zokukhulula udoti wesisu, uzizwe ungcono, futhi uthuthukise impilo yakho. Okunye kwalokhu kudla okusiza ekukhipheni amathumbu noma ukuthambisa isisu sakho kuhlanganisa i-oatmeal, imbewu ye-chia, noma imbewu yefilakisi.
Ukuqunjelwa igama elisetshenziselwa ukuchaza ukuncipha kwesikhathi sokuhamba kwamathumbu, okuholela ekugcinweni kwemfucuza okufanele ikhishwe kukholoni. Ngokuvamile kuhambisana nezinhlobonhlobo zezimpawu, njengokuqunjelwa, igesi, iqolo, noma ukukhathala.
Isizathu esiyinhloko ukudla okune-fiber encane namanzi. Ukucindezeleka, ukungasebenzi, imithi ethile, ukungalingani kwezitshalo zamathumbu, izinkinga zegilo, nokuntuleka kwe-magnesium nakho kungabangela ukuqunjelwa.
Ukuze babhekane nokuqunjelwa, abantu abaningi baphendukela kuma-laxative ukuze bakhululeke ngokushesha. Eqinisweni, ama-laxatives angenye yemithi evame ukusetshenziswa kakhulu e-counter-the-counter namuhla.
Uhlu lokudla ukunciphisa ukuqunjelwa
Ngezansi kunohlu lokudla okuthi, ngenxa yeqoqo lezakhiwo, kungakusiza ukulawula ukunyakaza kwakho kwamathumbu:
1- Aloe Vera
I-aloe vera ingenye yemithi yokulalisa engokwemvelo endala futhi ecwaningwe kahle kakhulu ekhona. Nakuba kungekona ukudla ngakunye, ijeli elikuyo liyadliwa, futhi kuvela kule jeli lapho kuvela khona izici eziningi zesitshalo.
Iqukethe ama-enzyme, amavithamini, amaminerali, nama-electrolyte asiza ukuphulukisa amathumbu. Isibonelo, i-anthraquinones iwuhlobo lwenhlanganisela etholakala kunhlaba esebenza njenge-laxative, ekhulisa okuqukethwe kwamanzi emathunjini, evuselela ukukhishwa kwamafinyila, nokwandisa i-peristalsis yamathumbu emvelo (izifinyezo eziphula ukudla).
Ijeli ye-Aloe vera nayo iqukethe ama-anti-inflammatory compounds anciphisa ukuvuvukala futhi athuthukise umsebenzi wokugaya ukudla. Ezinye zezinye izinzuzo ze-aloe vera zihlanganisa amandla ayo okwenza isimo se-asidi/i-alkali sibe sijwayelekile, ukulinganisa i-pH, ukwehlisa ukwakheka kwemvubelo, nokukhuthaza ukukhula kwamagciwane anobungane.
2- Imbewu ye-Chia
Enye yezinzuzo zembewu ye-chia amandla azo okusebenza njenge-laxative yemvelo. Imbewu ye-Chia yenza i-gelatinous substance uma ihlanganiswa namanzi, ehamba kalula emathunjini.
Njengesithwali se-fiber yokudla, imbewu ye-chia iyakhukhumala futhi ikhule emgudwini wokugaya ukudla, imunce amanzi. Umphumela wabo we-laxative uba ngcono lapho uketshezi lukhuphuka, okubasiza ukuthi bahambe kalula emathunjini.
3- Imbewu yefilakisi
I-Flaxseed ingumthombo omuhle kakhulu we-fiber, ekhulisa inqwaba yezihlalo futhi isiza ukuthi idlule emathunjini. Njengenzuzo eyengeziwe, ama-flaxseeds nawo asiza ukwelapha ukuqunjelwa kanye nesifo sohudo!
Cishe ayinambitheki, futhi enye yezinzuzo ze-flaxseed ukuthi kulula ukuyisebenzisa ekulungiseleleni kwansuku zonke njenge-oatmeal enobisi, izinto ezibhakwayo, nama-milkshakes.
Khumbula ukuthi noma nini lapho udla i-fiber eningi, kufanele futhi uphuze amanzi amaningi, njengoba inani eliphezulu le-fibre ngaphandle koketshezi olukhipha amanzi lingabhebhethekisa ukuqunjelwa.
4- Imifino enamahlamvu aluhlaza
Akukhona nje ukuthi ziwumthombo omkhulu we-fiber, imifino enamahlamvu aluhlaza nayo inikeza inala ye-magnesium. Ukushoda kweMagnesium kungenye yezinkinga ezivame kakhulu kubantu abadala.
I-Magnesium i-electrolyte enekhono lemvelo lokuthambisa indle ngokuphephile futhi isize ukumunca amanzi emathunjini.
Ngaphandle kwe-magnesium eyanele, kunzima ukuthi indle ihambe kalula ohlelweni lokugaya ukudla, njengoba i-magnesium iyisiphumuli semisipha esingokwemvelo esingasiza ukumisa ukuminya kwesisu.
Uma uqaphela ukuthi ukwandisa ukudla kwakho okucebile nge-magnesium kubangela indle enamanzi, ungakwazi ukulungisa ngokuphephile ukudla kwakho.
5- Ukudla okunama-Probiotic
Ama-probiotics amabhaktheriya anenzuzo atholakala emathunjini alinganisela izinhlobo ezihlukahlukene zamabhaktheriya ayingozi. Zisiza ukudala i-microflora yamathumbu enempilo futhi zingakusiza ugweme izinkinga zokugaya ukudla, okuhlanganisa ukuqunjelwa noma isifo sohudo.
Ukudla okunama-probiotic kufaka i-kefir, i-kombucha, i-sauerkraut, i-kimchi, ne-probiotic yogurt. Vele uqiniseke ukuthi lapho uthenga ubisi, khetha njalo imikhiqizo ephilayo, njengoba kulula ukuyigaya, njengobisi lwembuzi, i-organic kefir, ubisi obuluhlaza, noma imikhiqizo yobisi engenayo i-A1 casein.
Kungenzeka ukuthi ubisi oluningi ngokujwayelekile (ikakhulukazi uma unezimpawu zokungabekezelelani kwe-lactose) kungabangela ukuvuvukala futhi kube nomthelela ekungasebenzi kahle kokugaya ukudla.
6- Izithelo ezine-fiber ephezulu (amajikijolo, amakhiwane, ama-apula, ama-plums, amapheya)
Isithelo sinikeza amazinga aphezulu e-fiber namanzi, kanye nama-antioxidants, angasiza ekunciphiseni ukuvuvukala kulo lonke uhlelo lokugaya ukudla.
Nakuba izithelo ezintsha ezifana namajikijolo, ikhabe, nama-apula zinikeza amanzi amaningi futhi zanelisa, izithelo ezomisiwe njengamakhiwane, ama-prunes, noma amadethi nazo ziwumthombo omuhle we-fiber yokudla. Wacwilise cishe imizuzu engama-20 ukusiza ukugaya.
I-Apple cider uviniga nayo iyindlela enhle kakhulu yokwelapha ukuqunjelwa ngokwemvelo.
Kubantu abaningi, izithelo zisiza ekudambiseni ukuqunjelwa futhi zibenze bazizwe besuthi, kodwa lokhu kusabela kuyehluka kumuntu nomuntu.
7- Amanzi kakhukhunathi
Amanzi kakhukhunathi mahle ngezizathu eziningana; ngaphandle kokunambitha okuhle njengenye indlela yeziphuzo ezinoshukela, futhi kusiza ukugcina amazinga e-electrolyte enempilo, ukuvimbela ukuphelelwa amanzi emzimbeni kanye nokuhlanza umgudu womchamo.
Sekungamakhulu eminyaka, amanzi kakhukhunathi esetshenziswa njenge-hydration engokwemvelo ngenxa yokuqukethwe kwawo okuphezulu kwe-electrolyte, ikakhulukazi i-potassium (ehlinzeka ngo-12% yenani lakho lansuku zonke ekusetshenzisweni kwenkomishi eyodwa ngayinye).
Eqinisweni, amanzi kakhukhunathi angaphulukisa ukuqunjelwa kangangokuba abanye abantu badinga ukulungisa ukudla kwabo.
8- Oats
Ama-oats aqukethe kokubili i-fiber encibilikayo nengancibiliki (amagremu angu-8 enkomishini ye-oats engaphekiwe). Ngaphezu kokuqukatha inani eliphakeme kakhulu le-fiber encibilikayo kunoma yikuphi ukudla (55%), i-oats iqukethe u-45% we-fiber engancibiliki.
I-Insoluble fiber—izingxenye zesitshalo ezingenakuhlukaniswa isimiso sokugaya ukudla—ivuselela udonga lwamathumbu ngomshini. Lokhu kuhlanganisa nomphumela we-fiber encibilikayo ukunikeza impumuzo yokuqunjelwa.
Lapho uthenga ama-oats, gwema i-oats esheshayo, esevele iphekwe kancane futhi ngokuvamile iqukethe ushukela, usawoti, noma ezinye izithako ezingadingekile. Ama-oats endabuko athatha isikhathi eside ukupheka, kodwa kufanelekile ukulinda.
9- psyllium husk
Uma kuhlanganiswe namanzi noma olunye uketshezi, i-psyllium husk iyakhukhumala futhi iba mkhulu, okuvuselela ukufinyela kwamathumbu futhi kusize ukusheshisa ukudlula kwendle emgudwini wokugaya ukudla.
Njengoba i-psyllium husk isiza ukwenza lula ukunyakaza kwamathumbu, isiza futhi ukwelapha ama-hemorrhoids ngokwemvelo.
I-Psyllium husk ingasetshenziswa futhi ukusiza ukukhulula isifo sohudo esimaphakathi kuya kwesiphakathi. Ngamanye amazwi, ngaphezu kwesikhuthazi, iyisilawuli samathumbu, njengoba imunca inani elibalulekile lamanzi lapho eqile emgudwini wokugaya ukudla, esiza indle ukuba iqine.
Kusetshenziswa kanjani lokhu kudla?
Imbewu ye-Chia kanye nembewu yefilakisi ehlumile (2-3 wezipuni nsuku zonke ngamanzi)
Zombili izimbewu zinikeza inani elikhulu le-fiber. Ukwengeza, amafutha e-flaxseed asiza ukugcoba ikholoni. Ungangeza isipuni esingu-1 ngosuku.
I-Apple fiber (isipuni esingu-1 izikhathi ezi-2 ngosuku)
I-fiber engancibiliki esiza indle ukuba ibe nkulu, ivumela ukuthi idlule ohlelweni lokugaya ukudla kalula.
Magnesium (250 mg izikhathi 2-4 ngosuku)
I-Magnesium ithuthukisa ukuhamba kwamathumbu. Engeza lesi sengezo kancane kancane bese uhlola imiphumela.
Ama-probiotics (okungenani ama-organisms ayizigidi eziyizinkulungwane ezingu-15)
Ukugcina umgudu wamathumbu onempilo kubalulekile ukuze ugweme izinkinga zokugaya ukudla.
Ijusi ye-Aloe Vera (1/4 indebe izikhathi ezi-2 ngosuku)
Isiza ukunciphisa ukuvuvukala futhi ithuthukise imvamisa yokunyakaza kwamathumbu.
Futhi yikuphi okunye ukudla okwaziyo kokuqunjelwa?