Ungakuphilisa njani ukuqhina

Umxholo

• 1. Sela iilitha ezi-2 zamanzi ngosuku
• Sebenzisa ifayibha engaphezulu
• 3. Sebenzisa amafutha amaninzi
• 4. Yenza umthambo rhoqo
• 5. Yiya kwigumbi lokuhlambela msinyane nje xa ufuna
• 6.Tya ukutya kweprobiotic
• 7. Kuphephe ukusebenzisa laxatives
• Iresiphi yendalo yokuqhinwa

Ukunyanga ukuqhina, kufuneka kwenziwe iinguqulelo ezithile kwindlela yokuphila, njengokutya ukutya okune-fiber eninzi, ukusela ulwelo oluninzi, ukutya ukutya okuninzi okunamafutha amahle, kunye nokuzilolonga rhoqo.

Ezi zimo zonyusa intshukumo yendalo yamathumbu kwaye iququzelele ukuyilwa kwe-bolt ye-fecal bolus, eyenza ukuba ukuhamba kwelindle kwenzeke ngokukhawuleza nangokufanelekileyo.

Jonga ubuchwephesha obufundiswe sisondlo sethu ukulungiselela ukuhanjiswa kwendle:

1. Sela iilitha ezi-2 zamanzi ngosuku

Ukusela amanzi amaninzi kunceda ukuhambisa amanzi ilindle, ngakumbi xa kukho ukutya okwaneleyo kwefayibha ekutyeni. Izitulo ezomileyo zihamba emathunjini ngobunzima obukhulu, ezinokubangela amanxeba kunye neengxaki ezinjenge-hemorrhoids, polyps kunye nokopha.

Sebenzisa ifayibha engaphezulu

Iintsinga zikhona ikakhulu kwiziqhamo ezitsha kunye nolusu kunye ne-bagasse, kwimifuno nakwiimbewu ezinje nge-chia, iflakisi, isesame kunye nembewu kajongilanga. Ifayibha luhlobo lweicarbohydrate ezinganyangekiyo ukwetyisa, esebenza njengokutya kweentyatyambo zamathumbu, ezibizwa ngokuba zii-prebiotic.

Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba ukusetyenziswa kwefayibha kufuneka kusoloko kuhamba nesixa esifanelekileyo samanzi imini yonke, njengoko ifayibha egqithileyo ngaphandle kwamanzi inokubangela ukuqunjelwa. Jonga uluhlu olupheleleyo lokutya okune-fiber-rich.

3. Sebenzisa amafutha amaninzi

Amafutha asebenza njengesithambisi emathunjini, ehambisa indlela yelindle. Ke, umntu kufuneka anyuse ukusetyenziswa kokutya okunotyebileyo kumanqatha afana neavokhado, ikhokhonathi, ioyile yekhokhonathi, ioyile yeoyile, amandongomane, amandongomane, amandongomane kunye nembewu enjengechia, iflakisi kunye nesesame. Zazi iintlobo zamafutha kunye nokutya onokukhetha ukukhetha.

4. Yenza umthambo rhoqo

Ukwenza umthambo rhoqo kunceda ukomeleza izihlunu zesisu, ezicinezela amathumbu kwaye zenze kube lula ukuhamba kwelindle. Ukongeza, ukuhambisa umzimba kukwavuselela intshukumo yamathumbu ngokwawo, kunceda ekulweni ukuqhina. Ke, kubalulekile ukuba usebenzise imithambo yomzimba ubuncinci amaxesha ama-3 ngeveki.

5. Yiya kwigumbi lokuhlambela msinyane nje xa ufuna

Kubalulekile ukuya kwindlu yangasese kwakamsinya nje emva kokuba uziva, kuba ukuthintela kunye nokugxotha ilindle kungakhokelela ekuqunjelweni. Kungenxa yokuba i-sphincter engazibandakanyi, umsipha olawula ukuhamba kwesitulo emathunjini, unokuba livila kwaye uphele uthintela ukukhutshwa. Jonga ezona zinto zibangela ukuqhina.

6.Tya ukutya kweprobiotic

Ukutya kweprobiotic zizityebi kwiibhaktiriya ezilungeleyo emathunjini, njenge yoghurt ecacileyo, ikombucha kunye nekefir. Iibhaktheriya ze-flora yamathumbu zinceda ukucubungula imicu ye-alimement kunye nokuthanda ukwakheka kwelindle, ukunceda ekuqunjelweni. Eyona nto ifanelekileyo kukutya iiprobiotic ubuncinci ama-3 ngeveki, kwaye kunokuba yimfuneko ukusebenzisa iipilisi zeprobiotic ezinokumiselwa ngugqirha okanye isondlo. Funda ngezinye izibonelelo kunye nokunye ukutya okuprobiotic.

7. Kuphephe ukusebenzisa laxatives

Ukusetyenziswa rhoqo kweziyobisi kunokubangela ukuqunjelwa, njengoko ithumbu liyacaphuka kwaye livutha, lonakalisa ukusebenza kwalo ngaphandle kokusebenzisa amayeza. Ukongeza, laxatives ukutshintsha iintyatyambo emathunjini, nto leyo ebangela ukuqhina kunye nokwetyisa. Yazi eminye imingcipheko yokusetyenziswa okungagungqiyo kweziyobisi.

Elinye icebo elibalulekileyo kukwazi ukuba elona xesha lilungileyo lokuzama ukuya kwigumbi lokuhlambela emva kokutya, njengoko ithumbu lisebenza ekwetyiseni kwaye le ntshukumo iququzelela ukuhamba kwelindle.

Iresiphi yendalo yokuqhinwa

Iyeza elilungileyo lokunyanga ukuqhina zezi ziqhamo zilandelayo iziqhamo:

Izithako:

• 1 iglasi yeyogathi engenanto;
• 1 icephe yegranola;
• 1 isilayi sepapa;
• Iziqhamo ezi-2.

Imo yokulungiselela: Betha zonke izithako kwi-blender uze usele ngokulandelayo, ngakumbi kusasa.

Ukuqunjelwa kwabantwana, iresiphi elungileyo kukwenza ijusi yeorenji ibethwe ngepapa kwaye uyinike umntwana ukuba asele yonke imihla. Bona eminye imizekelo yamayeza asekhaya okuqunjelwa.