Ukuqunjelwa - ukuzikhathalela

Ukuqunjelwa kuxa ungadlulisi isitulo rhoqo njengoko uqhele ukwenza. Isitulo sakho sinokuba nzima kwaye somile, kwaye kunzima ukudlula.

Ungaziva udumbile kwaye uneentlungu, okanye kungafuneka ukuba uxinzelele xa uzama ukuya.

Amanye amayeza, kunye nezinye iivithamini, zinokukwenza ukuba uqunjelwe. Unokuqunjelwa ukuba awufumani fayibha yaneleyo, awuseli manzi ngokwaneleyo, okanye uzilolonge ngokwaneleyo. Unako nokuqunjelwa ukuba uyeka ukuya kwigumbi lokuhlambela nangona unomdla wokuya.

Zama ukwazi indlela oqhelekileyo wokuhamba kwamathumbu, ukuze ugcine ukuqhina kungabi kubi.

Zilolonge rhoqo. Sela amanzi ngakumbi kwaye utye ifibre ngakumbi. Zama ukuhamba, ukuqubha, okanye wenze into esebenzayo okungenani ama-3 okanye ama-4 amaxesha ngeveki.

Ukuba uziva unqwenela ukuya kwindlu yangasese, hamba. Sukulinda okanye uyibambe.

Unokuziqeqesha amathumbu akho ukuba abe rhoqo. Kunganceda ukuya kwigumbi lokuhlambela yonke imihla ngaxeshanye. Kubantu abaninzi, oku kusemva kwesidlo sakusasa okanye isidlo sangokuhlwa.

Zama ezi zinto ukukhulula ukuqunjelwa kwakho:

• Musa ukutsiba izidlo.
• Gwema ukutya okucutshungulwayo okanye okukhawulezileyo, okunje ngezonka ezimhlophe, iikeyiki, idonathi, isoseji, ii-burger zokutya okukhawulezayo, iitshipsi zeetapile kunye neefries zaseFrance.

Ukutya okuninzi zizinto ezilungileyo zendalo eziza kukunceda uhambise amathumbu akho. Ukutya okuphezulu kunceda ukuhambisa inkunkuma emzimbeni wakho. Yongeza ukutya okunefayibha ekutyeni okutyayo, kuba ukutya ifayibha eninzi kunokubangela ukuqunjelwa kunye negesi.

Sela i-8 ukuya kwi-10 yeekomityi (i-2 ukuya kwi-2,5 yeelitha) zolwelo, ngakumbi amanzi, yonke imihla.

Buza umboneleli wakho wezempilo ukuba ingakanani ifayibha ekufuneka ayithathe yonke imihla. Amadoda, abantu ababhinqileyo, kunye namaqela ahlukeneyo ngokweminyaka bonke baneemfuno ezahlukeneyo zemihla ngemihla zefayibha.

Uninzi lweziqhamo luyakunceda ukunciphisa ukuqhina. Amaqunube, iipesika, iiapilkosi, iplums, iidiliya, irhubarb, kunye neeprune zezinye zeziqhamo ezinokukunceda. Sukuzixobula iziqhamo ezinezikhumba ezityiwayo, kuba ifayibha eninzi isesikhumbeni.

Khetha isonka, ii-crackers, i-pasta, i-pancake, kunye ne-waffles ezenziwe ngqolowa, okanye wenze eyakho Sebenzisa irayisi emdaka okanye irayisi yasendle endaweni yelayisi emhlophe. Yitya ukutya okune-fiber ephezulu.

Imifuno inokongeza ifayibha kukutya kwakho. Eminye imifuno ene-fiber ephezulu yi-asparagus, i-broccoli, umbona, isikwashi kunye neetapile (kunye nolusu lusekhona). Iisaladi ezenziwe nge lettuce, isipinatshi kunye nekhaphetshu ziyakunceda.

Iimbotyi (iimbotyi zasemanzini, iimbotyi zezintso, iichickpeas, iimbotyi zesoya, neelentile), amandongomane, ii-walnuts, kunye neeamangile ziya kongeza ifayibha kukutya kwakho.

Okunye ukutya onokukutya zezi:

• Intlanzi, inkukhu, iturkey, okanye enye inyama engenamafutha. Ezi azinayo ifayibha, kodwa aziyi kwenza ukuqhina kubenzima.
• Ukutya okulula okufana neicookie ezomileyo, imivalo yamakhiwane kunye nepopcorn

Unokufafaza i-1 okanye i-2 ithisipuni (5 ukuya kwi-10 ml) yee-bran flakes, imbewu yeflakisi yomhlaba, ingqolowa yengqolowa, okanye i-psyllium kukutya okunje ngeyogathi, ukutya okuziinkozo kunye nesuphu. Okanye, yongeza kwi-smoothie yakho.

Ungathenga izinto zokuthambisa izitulo kuyo nayiphi na ikhemesti. Baza kukunceda udlule isitulo ngokulula.

Umboneleli wakho unokumisela isisu ukuze akhulule ukuqunjelwa kwakho. Isenokuba yipilisi okanye ulwelo. Sukuyithatha ukuba unentlungu ebuhlungu esiswini, isicaphucaphu, okanye ukugabha. Sukuyithatha ngaphezulu kweveki enye ngaphandle kokubonisana nomboneleli wakho. Kuya kufuneka iqale ukusebenza kwiintsuku ezi-2 ukuya kwezi-5.

• Thatha kuphela i-laxative rhoqo njengoko umboneleli wakho ecebisa. Uninzi lwe-laxatives luthathwa ngokutya nangexesha lokulala.
• Unokudibanisa laxatives yomgubo ngobisi okanye ijusi yeziqhamo ukubenza bangcamle ngcono.
• Soloko usela amanzi amaninzi (iikomityi ezisibhozo ukuya kwezili-10, okanye ezi-2 ukuya kwezi-2,5 L ngosuku) xa usebenzisa laxatives
• Gcina iyeza lakho le-laxative ngokukhuselekileyo kwikhabhathi yamayeza, apho abantwana bengenakufikelela kuyo.
• Musa ukuthatha naziphi na ezinye izinto zokuhambisa okanye amayeza ngaphambi kokuba uthethe nomboneleli wakho. Oku kubandakanya ioyile yamaminerali.

Abanye abantu bafumana irhashalala, isicaphucaphu, okanye umqala obuhlungu ngelixa besebenzisa laxatives. Abasetyhini abakhulelweyo okanye abancancisayo kunye nabantwana abangaphantsi kweminyaka emi-6 akufuneki bathathe laxatives ngaphandle kwengcebiso zomboneleli.

I-laxatives ezenza ngobuninzi ezifana neMetamucil okanye iCitrucel zinokunceda ukutsala amanzi emathunjini akho kwaye zenze izitulo zakho zibe ninzi.

Fowunela umnikezeli wakho ukuba:

• Khange ndibenantambo ngeentsuku ezi-3
• Ukudumba okanye ukuba nentlungu esiswini sakho
• Yiba nesicaphucaphu okanye uphose
• Yiba negazi kwisitulo sakho

UCamilleri M. Ukuphazamiseka kwesisu esiswini. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahl. 127.

UKoyle MA, uLorenzo AJ. Ulawulo lokuphazamiseka kwentsingiselo. Ku: UPartin AW, uDmochowski RR, uKavoussi LR, uPeter CA, ii-eds.UCampbell-Walsh Urology. Umhla we-12. IPhiladelphia, PA: Elsevier; 2021: isahluko 36.

I-Iturrino JC, iLembo AJ. Ukuqunjelwa. Ku: UFeldman M, uFriedman LS, uBrandt LJ, ii-eds.Sleisenger kunye neFordtran's Gastrointestinal and Liver Disease. Ngomhla we-11. IPhiladelphia, PA: Elsevier; 2021: isahluko 19.

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• Ukuqunjelwa