Iindlela ezi-5 zeNdalo zokuThoba iSitulo sakho

Umxholo

• Yitya ifibre ngakumbi
• 2. Sela amanye amanzi
• 3. Thatha uhambo
• 4. Zama ityiwa yeEpsom
• 5. Sela ioyile yezimbiwa

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

Ushwankathelo

Ukuqunjelwa yenye yeengxaki zesisu eziqhelekileyo kwihlabathi. E-United States kuphela, ichaphazela abantu abamalunga ne-42 yezigidi, ngokweZiko leSizwe leSwekile kunye neDigestive kunye neZifo zeNtso (NIDDK).

Uninzi lwabantu lubuyela kwizisombululo zekhawuntareni ukuthambisa isitulo sabo, kodwa ezo zihlala zizisa iziphumo ebezingalindelekanga ezingafunekiyo. Ezi ziphumo zingabandakanya:

• iicampu
• isicaphucaphu
• ukudumba
• irhasi
• ezinye iingxaki zesisu

Ukuba ixesha lakho kwindlu yangasese linengxaki kwaye ukhetha ukungafikeleli kwikhabhathi yamayeza, ungoyiki. Zininzi iindlela zendalo zokuthambisa isitulo sakho.

Nazi ezinye zazo:

Yitya ifibre ngakumbi

Amadoda kufuneka afumane iigram ezingama-38 zentsinga ngemini kunye nabasetyhini ngama-25 eegram, ngokwe-Akhademi yeZondlo kunye neDietetics. Nangona kunjalo, umntu omdala oqhelekileyo ufumana kuphela isiqingatha soko, ke ukongeza ngakumbi kwisidlo sakho kuhlala sisisombululo esihle.

Zimbini iintlobo zefayibha: i-solubleandinsoluble. Ifayibha enyibilikayo inyibilikisa ukufuma ekutyeni kwaye icothise ukwetyisa. Oku kunokukunceda ukuba uhlale uhlala rhoqo ukuba uyenza yonke imihla. Ifayibha engenakunyibilika yongeza isambuku kwisitulo sakho kwaye inokunceda ukukhulula ngokukhawuleza ukuqunjelwa logama nje usela ulwelo olwaneleyo lokutyhala isitulo. Ifayibha engenakunyibilika inesibonelelo esongeziweyo sokufumana ityhefu emzimbeni wakho ngokukhawuleza.

Imithombo elungileyo yefayibha enyibilikayo ibandakanya:

• iiorenji
• iiapile
• iminqathe
• oatmeal
• imbewu yeflakisi

Imithombo elungileyo yefayibha engenakunyibilika ibandakanya:

• amandongomane
• iimbewu
• izikhumba zeziqhamo
• imifuno enamagqabi amnyama, njenge-kale okanye isipinatshi

2. Sela amanye amanzi

I-Stool iba nzima, i-clumpy, kwaye mhlawumbi ibuhlungu xa ingenawo umxholo wamanzi okwaneleyo njengoko ingena kwikholoni. Oku kunokwenzeka ngezizathu ezininzi, kubandakanya uxinzelelo, ukuhamba, kunye nefuthe elisecaleni lamayeza. Ngaphandle kwesitulo esinzima, ukungabikho kwamanzi emzimbeni kwenza umntu azive enexinzelelo ngakumbi, elinokuthi liqhubeke nobunzima kwiingxaki zokugaya ukutya.

Ukusela ulwelo olwaneleyo, ngakumbi amanzi, kunokunceda ukunqanda le meko ingathandekiyo,. Kodwa umthetho weiglasi ezisibhozo ngemini ayisiyonyani kwindalo iphela. Abantu abahlukeneyo baneemfuno ezahlukeneyo zokuhambisa amanzi. Nanku umgaqo ngokubanzi ekufuneka uwulandele: ukuba umchamo wakho umnyama utyheli, ivolumu esezantsi, kwaye ayifane yenzeke, awufumani manzi ngokwaneleyo kwaye kusenokwenzeka ukuba sele uphelelwe ngamanzi emzimbeni.

3. Thatha uhambo

Kanye nje ngefayibha, umndilili waseMelika akafumani mthambo ngokwaneleyo. Ngaphezulu kwesithathu sabantu baseMelika abatyebe kakhulu, ngokuka. Ukuzilolonga kunceda ukukhuthaza ukwetyisa kuba njengoko ushukuma, umzimba wakho uhambisa ilindle emathunjini.

Ngaphandle kokubonelela ngoncedo lokwexeshana, umthambo unokukunceda ukunciphisa umzimba, obonise ukunciphisa iingxaki zesisu njengokuqhinwa. Ukuthetha uhambo lwemizuzu engama-30 emva kwesidlo kunokunceda umzimba wakho ukwetyise ukutya ngcono kwaye kukhuthaze ukwetyisa rhoqo.

4. Zama ityiwa yeEpsom

Ityuwa ye-Epsom kunye namanzi ayisiyonto intle yokuthomalalisa izihlunu ezibuhlungu. Zilungile nokukhulula isitulo esinengxaki. Unokufumana iintlobo zeemveliso zetyuwa ye-Epsom apha.

Yongeza iikomityi ezi-3 ukuya kwezi-5 zetyuwa ye-Epsom ebhafini. Ukucwina kuyaphumla kwaye kuyonyusa intshukumo yangaphambi kwesisu. Ukwafunxa nemagniziyam ngesikhumba sakho.

I-Magnesium sulfate yeyona nto iphambili kwityuwa ye-Epsom. Xa ithathwa ngomlomo, inokusebenza ekunciphiseni ukuqunjelwa kwexesha elifutshane. Yinyibilikisa ifom yomgubo kwii-ounces eziyi-8 zamanzi. Elona thamo liphezulu lomntu omdala okanye lomntwana ngaphezulu kweminyaka eyi-12 kufuneka libe ziitispuni ezi-6. Elona thamo liphezulu lomntwana phakathi kweminyaka emi-6 neli-11 ubudala kufuneka libe ziitispuni ezi-2. Abantwana abangaphantsi kwe-6 akufuneki bathathe iityuwa ze-Epsom.

Oku akukhuthazwa ukuba kusetyenziswe rhoqo. Kulula ukuba amathumbu axhomekeke kwi-laxatives. Ngenxa yokuba incasa iyinto engcolileyo, kunokuba kufanelekile ukugalela ijusi yelamuni kwisisombululo ngaphambi kokuba usele.

5. Sela ioyile yezimbiwa

Iminerali yeoyile sisithambisi sokuthambisa. Xa ihanjiswa ngomlomo, inokukhuthaza ukuhamba kwamathumbu ngokutyabeka isitulo kunye nesisu kwifilimu engenamanzi. Oku kugcina ukufuma ngaphakathi kwesitulo ukuze kudlule lula. Izimbiwa ze-laxatives zeoyile ziyafumaneka apha. I-Laxatives yenzelwe ukusetyenziswa kwexesha elifutshane kuphela, ke ungayisebenzisi ngaphezulu kweeveki ezi-2.

Izifundo zikwabonisa ukuba ioyile yomnquma kunye neoyile yeflakisi inokusebenza njengeoyile yezimbiwa ukunyanga ukuqhina kubantu abanyangwa ukusilela kwezintso. Abafazi abakhulelweyo akufuneki bathathe ioyile yamaminerali. Thetha nogqirha wakho ngaphambi kokuba usebenzise ioyile yamaminerali ebantwaneni.