Unokuba njani noHambo oluLungileyo lweThumbu

Umxholo

• Iingcebiso zokuba usebenze ngakumbi ngokuhamba kwamathumbu
• Sela amanzi
• Yitya iziqhamo, amandongomane, iinkozo kunye nemifuno
• Yongeza ukutya kwefayibha kancinci
• Sika ukutya okukucaphukisayo
• Hambisa ngaphezulu
• Guqula i-engile ohleli kuyo
• Gcina ukuhamba kwamathumbu akho engqondweni
• I-BM yesiqhelo ngokuchasene neBM engaqhelekanga
• Iingcebiso ngokungahambi kakuhle okanye urhudo
• Iingcebiso zokuqhinwa
• Zintoni iintshukumo zamathumbu
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Kukho isizathu sokuba uhoye kangaphi na: ukungcola kwamathumbu rhoqo kunokuba yinto ebalulekileyo kwimpilo entle. Ukuba eyakho kuhlala kunzima ukuyidlula okanye ungathanda ukuphinda urhoxe rhoqo okanye ngokukhululekileyo, Nazi iingcebiso zokukunceda ufike apho.

Iingcebiso zokuba usebenze ngakumbi ngokuhamba kwamathumbu

Ukuxubha kuyinxalenye yomzimba, inxalenye yengqondo. Ukuba awucoli ngokulula okanye ngokufuthi ngendlela othanda ngayo, ukulungisa le miba kunokunceda.

Sela amanzi

Amanzi kunye nefayibha: Ezi zinto zimbini eziphambili ze-poop eziyinxalenye yokutya kwakho. Ukwenza iinzame zokusela amanzi amaninzi yonke imihla kunokunceda ekwenzeni ukuhamba kwamathumbu kube lula ukudlula.

Yitya iziqhamo, amandongomane, iinkozo kunye nemifuno

Ukongeza, kubalulekile ukutya ukutya okunefayibha eninzi. Oku kongeza isambuku kwisitulo sakho, esenza izibilini zihambe kwaye ziqhubele phambili isitulo sakho. Ukutya okuqulethe ifayibha kubandakanya:

• iziqhamo, ezinje ngamaqunube, amaqunube kunye nama-apile
• amandongomane nembewu, ezinje ngeepistachios, iiamangile, okanye imbewu kajongilanga
• imifuno, enjenge-broccoli, iimbotyi zelima, kunye neminqathe
• izonka ezigcwele ukutya okuziinkozo, ezinjengeenkozo ezisixhenxe, ingqolowa eqhekekileyo, okanye ipompickickel

Yongeza ukutya kwefayibha kancinci

Ungafaki ifayibha eninzi ekutyeni kwakho ngexesha-inokuba nefuthe elichaseneyo, elokuqhina. Endaweni yoko, zama ukongeza ukukhonza rhoqo kwiintsuku ezintlanu ukuvumela ixesha lokugaya ukutya ukuba uzilungiselele kwifibre eyandileyo.

Sika ukutya okukucaphukisayo

Ukongeza kwisisu esenza ukuba kube nzima ukudlula, abanye abantu bayasokola kwisitulo esivulekileyo. Xa kunjalo, ukusika ukutya okunokucaphukisa isisu kunokunceda. Imizekelo ibandakanya:

• iziselo ezinxilisayo
• iziselo ezine-caffeine, ezinje ngeti, ikofu, kunye nesoda
• ukutya okunamafutha
• ukutya okuqulathe iswekile yotywala, okuphelela koonobumba -ol. Imizekelo ibandakanya i-sorbitol, mannitol, kunye ne-xylitol
• ukutya okuneziqholo

Zama ukusika oku kutya ukuze ubone ukuba iintshukumo zakho zesisu azinjani kurhudo. Unako kwakhona ukugcina ukutya kunye neempawu zedayari ukubona unxibelelwano phakathi kokutya okutyayo kunye neempawu ozifumanayo.

Hambisa ngaphezulu

Amathumbu akho anokuhamba kwendalo okuhambisa isitulo phambili. Ukuba umzimba wakho awuhambisi isitulo ngokukhawuleza ngokwaneleyo, unokukunceda ngokuzilolonga. Umsebenzi womzimba, njengokuhamba, ukubaleka, okanye ukuqubha, zonke zinokukhuthaza intshukumo ekuncedayo ukuba ubambe ngcono. Nokuba isixa esifutshane somsebenzi - imizuzu eli-10 ukuya kweli-15- sinokukunceda.

Guqula i-engile ohleli kuyo

Enye ingcebiso onokuzama ukuyenza kukuma kwakho kwindlu yangasese. Ukutshintsha i-engile yemilenze yakho kutshintsha i-engile yekholoni yakho. Izihlalo zeenyawo zangasese yinto enye onokuyisebenzisa kwigumbi lokuhlambela ukwenza oku. Abanye abantu bafumanisa ukuba kuyabanceda ukuba babe nokuhamba ngokukhululekileyo nangokubonakalayo kokuhamba kwamathumbu. Abaphandi bade bafunda ukusetyenziswa kwayo ngoncedo lwamavolontiya angama-52.

Nokuba awunayo i-Squatty Potty okanye esinye isitulo seenyawo ukuphakamisa iinyawo zakho ngaphezu komhlaba usengazama ukulungisa indlela omi ngayo. Ngelixa uhleli kwindlu yangasese zama ukutyala iinyawo zakho emhlabeni ukuze amadolo akho abe phezulu kunesihlalo sakho okanye ngaphezulu kunesiqhelo.

Fumana izitulo zeenyawo kwigumbi lokuhlambela kwi-intanethi.

Gcina ukuhamba kwamathumbu akho engqondweni

Oogqirha bachonge unxibelelwano lomzimba ngengqondo kunye nobundlobongela, umzekelo, uninzi lwabantu luyangxama ngombono wokungcolisa kwigumbi langasese loluntu.

Nazi ezinye zeendlela zokujongana nonxibelelwano phakathi kwengqondo yakho kunye namathumbu:

• Khumbula ukuba ukungcola yinxalenye yendalo yeemfuno zomntu ngamnye. Wonke umntu poops. Awunanto uneentloni ngayo xa kufuneka uhambe.
• Zama ukungcola ngaxeshanye yonke imihla (njengokusa ekhaya emva kokuba utye isidlo sakusasa). Oku kunokunceda ukuqeqesha umzimba wakho ukuba uhambe ngexesha elifanayo kwindawo apho ukhululeke ngakumbi.
• Yiya kwigumbi lokuhlambela xa uziva ufuna njalo. Zama ukungayibambi okanye uyiyeke intshukumo. Ukuba uziva ufuna ukuhamba, thatha ithuba lokulungela komzimba wakho.
• Zama ukuzibandakanya kwimisebenzi yokunciphisa uxinzelelo ukuba amanqanaba oxinzelelo lwakho ayanyuka kwaye isisu sakho siqala ukuqumba. Imizekelo ibandakanya ukuphefumla okunzulu, ukuhlala phantsi njengokugxotha amagxa akho ngasemva nangaphambili, ukumamela umculo opholileyo, okanye ukuphinda imantra elungileyo.

Uxinzelelo kunye pooping zidibene kakhulu. Zama ukwenza indawo ezolileyo kwigumbi lakho lokuhlambela apho uneemfihlo. Kuphephe ukungxama ngokwakho - zinike imizuzu eli-10 ubuncinci ukuya kwigumbi lokuhlambela.

I-BM yesiqhelo ngokuchasene neBM engaqhelekanga

Ngelixa ukubonakala nokungaguquguquki kwendle yomntu kunokwahluka ukusuka komnye umntu ukuya komnye, inkoliso yabantu iyakheka, imdaka, kwaye ithambile. Ukuba eyakho inqabile inje (njengobunzima okanye uhlala ulwelo), unokufuna ukuthetha nogqirha wakho.

Ukungcungcuthekisa akufuneki kube buhlungu. Ukuba uhlala uhambisa isisu esibuhlungu ukudlula okanye ukhokelele ekubambeni kakhulu emva kokuba uzenzile, lixesha lokuba uthethe nogqirha. Unokuba nesimo esifana nesifo se-bowel syndrome (IBS), isifo sikaCrohn, okanye i-ulcerative colitis.

Abantu abaninzi bafumana iziqendu zorhudo okanye ukuqhina (abanakuya kwigumbi lokuhlambela ngokulula okanye rhoqo) ngamanye amaxesha. Unokuzama amanyathelo ukubaphatha ekhaya.

Iingcebiso ngokungahambi kakuhle okanye urhudo

• Kuphephe ukutya okuluhlu oludweliswe ngasentla olwaziyo ukucaphukisa isisu kwaye kubangele izitulo ezikhululekileyo (ngakumbi icaffeine, ideri notywala).
• Sela amanzi amaninzi okanye iziselo ezine-electrolyte ukuze uhlale uhlanjululwe.
• Yandisa ukutya kwakho ifayibha ukongeza isambuku kwisitulo sakho.

Iingcebiso zokuqhinwa

• Zama ukufumana ubuncinci i-25 ukuya kwi-31 yeegram zentsinga ngemini, ucebisa iZiko leSizwe leSwekile kunye neDigestive kunye neZifo zeZintso.
• Yandisa inqanaba lomsebenzi wakho womzimba.
• Soloko usebenzisa igumbi lokuhlambela xa unomdla wokuya - ungazami ukuyibamba.

Nangona kunjalo, ukuba ukuqunjelwa okanye urhudo kuba yipateni yakho engaguquguqukiyo, thetha nogqirha wakho. Ugqirha wakho unokucebisa unyango okanye akuthumele kwingcali (ebizwa ngokuba yi-gastroenterologist) onokuqhubeka nokuvavanya.

Zintoni iintshukumo zamathumbu

Ukuhamba kwesisu (ngamanye amaxesha kubizwa ngokuba zii-BMs ngamafutshane) yindlela yomzimba wakho yokulahla inkunkuma engenamsebenzi emzimbeni. Ngelixa isenokungabonakali ngathi, poop malunga nesithathu kwisine samanzi. Intsalela yingqokelela yezinto ezibandakanya:

• iintsholongwane
• amafutha
• ifayibha (ukutya okungafakwanga ukutya, kubandakanya amandongomane nembewu)
• inkunkuma yokutya
• yencindi
• ityuwa

Elinye icandelo le-poop yi-bilirubin, into ebomvu-emdaka sisiphumo sokonakala kwenkunkuma evela kwisibindi kunye nomongo wethambo. I-Bilirubin yeyona nto inika umbungu ngombala oqhelekileyo omdaka.

Umntu kufuneka enze ubundlobongela ukuze aphile kuba umzimba awunayo indlela yokulahla ezi nkunkuma ngenye indlela. Ukuba umntu akaphiki kangangeentsuku ezininzi, ilindle linokuxhasa amathumbu. Ukuba oku kuqhubeka ixesha elide, kuqala ukubeka umngcipheko kukhuseleko lwakho kwaye kungonakalisa amalungu akho. Kungenxa yoko le nto pooping ibaluleke kakhulu kwimpilo yakho.

Ukuthatha

Ukuhamba kwamathumbu kufuna ukutya, ulwelo, kunye nokuzola ukwenza amava afanelekileyo. Ukuba uzama ezi ngcebiso, kwaye iimpawu zakho azibangcono, thetha nogqirha. Zininzi iziyobisi kunye neendlela ezinokukunceda ukuphucula impilo yakho yamathumbu.