Ukutya okunesiphumo sokuhambisa isisu
Umxholo
Ukutya okunesiphumo sokuhambisa isisu zezi zityebi kwifayibha kunye namanzi, zithanda ukuhamba kwamathumbu kunye nokunceda ukwandisa umthamo welindle. Okunye kokutya okunesiphumo selaxative yipapaya, iplamu, ithanga, imbewu ye-chia, iletisi kunye ne-oats, kwaye kubalulekile ukuba zibandakanywe kubomi bemihla ngemihla, kwaye kubalulekile ukuba i-1.5 ukuya kwi-2.0 yeelitha zamanzi zifakwe ngosuku Kuba amanzi kubalulekile ekuhanjisweni kwemicu kunye nokuququzelela ilindle emathunjini onke.
Ukutya okuthile okunesiphumo sokuhambisa isisu kwaye ekufuneka kubandakanywe kukutya kwemihla ngemihla zezi:
- Imifuno: Iletisi, iarugula, ingca yamanzi, i-kale, i-broccoli, isitshalo seqanda kunye ne-zucchini;
- Iinkozo: i-oats, i-oat bran, ingqolowa yengqolowa, umbona, iilentile, iquinoa;
- Imbewu: chia, iflakisi, isesame;
- Imbewu yeoyile: i-chestnut, amandongomane, iiamangile, ii walnuts;
- Iziselo: ikofu, iwayini ebomvu, ibhotile emva kwesidlo, iti ye-lemongrass kunye nekhasino engcwele;
- Iziqhamo: ipapaya, umkhiwane, ipere, iapile, iplamu, i-kiwi.
Ukongeza koku kutya, ukutya i-yogurt ecacileyo ubuncinci amaxesha ama-3 ngeveki kuyanceda ukugcina iintyatyambo ezintle zesisu kunye nokulwa ukuqunjelwa. Jonga iindlela zokupheka ezi-3 zokwenza izinto zokuthambisa zendalo.
Jonga ezinye iinketho zeziqhamo ezityebileyo kwifayibha kwaye zinokuba nefuthe le-laxative:
Inani leFiber kwiziqhamo
Le theyibhile ilandelayo ibonisa ubungakanani befayibha kunye namanzi nge-100 g yeziqhamo:
| Isiqhamo | Inani lefayibha kwi-100 g yeziqhamo | Inani lamanzi nge-100 g yeziqhamo |
| Ipapaya | 2.3 g | 88.2 g |
| ikhiwane | 2.3 g | 79.1 g |
| Ipere | 2.2 g | 85.1 g |
| apile | 2.1 g | 82.9 g |
| iplamu | 1.9 g | I-88.0 g |
| ikiwi | 1.9 g | 82.9 g |
| orenji | 1.8 g | 86.3 g |
| Umdiliya | 0.9 g | 78.9 g |
Kubalulekile ukuba ukhumbule ukuba ukusetyenziswa kwefayibha kufuneka kukhatshwe kukusetyenziswa kakuhle kwamanzi, njengoko ukutya imicu emininzi emini ngaphandle kokusela amanzi ngokwaneleyo kunokubangela isiphumo esichaseneyo, ukuqaqanjelwa sisisu.
Ukutya kwesisu umntwana
Kuqhelekile ukuba amathumbu omntwana aqhinwe, kwaye kubalulekile ukubandakanya ukutya okufana:
- Iziqhamo: Ipapaya, iorenji, iavokhado, ibhanana, iidiliya, imelon, umkhiwane, iplamu, ivatala, imango, ipayina;
- Imifuno: ithanga, i-almond, iitumato, ikhukhamba, ikhaphetshu, isipinatshi, ibhatata, iimbotyi eziluhlaza kunye nemifuno enamagqabi,
- Ukutya okuziinkozo: Isonka esimdaka, ihabile, irayisi emdaka, ipasta emdaka kunye nombona;
- Iimbotyi: ertyisi, neentlumayo kunye neembotyi.
Iintsana zifuna ifayibha encinci kunabantu abadala, kwaye kufuneka zitye kuphela ixabiso elincinci lokutya okudweliswe apha ngasentla yonke imihla. Ukongeza, abantwana abangaphezu konyaka omnye banokusebenzisa iyogathi yendalo, equlathe iintsholongwane ezenza ngcono iintyatyambo zamathumbu kunye nokulwa ukuqhina. Jonga imizekelo emi-4 yelaxatives eyenziwe ekhaya yeentsana.
Imenyu ukukhulula amathumbu
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu etyebileyo kwifayibha yokulwa ukuqhina.
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe yekofu kunye nobisi + 1 isilayi sesonka sengqolowa epheleleyo kunye netshizi kunye nesesame | ivithamini: 2 izilayi zepapaya + 1 ikholamu yesobho ye-oat + 1/2 ikhola yesosi ye-chia + 200 ml yobisi | Ikomityi ye-1 yeyogathi engenanto ine-prunes ezi-3 + isilayi enye yesonka esigcweleyo kunye neqanda |
| I-snack yasekuseni | I-3 prunes + i-5 cashew nuts | 1 ipere + 10 amandongomane | Iisilayi ezi-2 zepapaya ezicoliweyo ezine-2 col yeti yeti |
| Isidlo sasemini isidlo sangokuhlwa | I-4 ikholoni yesuphu yerayisi emdaka nge-broccoli + yenkukhu kwitumato isosi + imifuno esuswe kwioyile ye-olive | I-pasta epheleleyo kunye ne-tuna + i-pesto sauce + isaladi kunye neklabishi, iidiliya, isitshalo seqanda kunye ne-zucchini | ithanga le-puree + ipani eyosiweyo + isaladi eluhlaza ngeoyile yomnquma kunye nombona |
| Ukutya okusemva kwemini | 1 iyogathi yendalo egudileyo kunye nepapaya kunye ne-1 col yesuphu yesosi | Ikomityi enye yekofu + ezi-2 zezilayi zesonka esingumgubo kunye neqanda + 1 ikholam yeti yesame | Ukotapeya smoothie |
Ukongeza kwiyogathi yendalo, i-kefir kunye ne-kombucha zikwacebile kwiprobiotic, ibacteria elungileyo eya kuthi incede ukusebenza kwamathumbu, ukuphucula imeko kunye nokuqinisa amajoni omzimba.
Izithuba Ezinomdla
Utyando lwe-Mohs micrographic