Ukuqunjelwa kwasemva kokubeleka: ungaphela njani ngamanyathelo ama-3 alula

Umxholo

• 1. Sela amanye amanzi
• 2. Yitya ukutya okune-fiber eninzi
• 3. Ukukhuphela indlela elungileyo

Nangona ukuqhina kulutshintsho oluqhelekileyo kwithuba lasemva kokubeleka, kukho amanyathelo alula anokunceda ukukhulula amathumbu, ngaphandle kokuya kwi-laxatives, enokubonakala ngathi yinto elungileyo ekuqaleni, kodwa enokuthi iphele 'ikukulutha' amathumbu ixesha., ukuqina kokuqina.

Ezi ngcebiso zilandelayo ziluncedo kakhulu kwaye zinokunceda ukulawula amathumbu kwaye kufuneka zilandelwe ubomi bonke. Amanyathelo ama-3 okukhulula amathumbu ngala:

1. Sela amanye amanzi

Kuya kufuneka usele amanzi ngokwaneleyo ukuze uhlanganise kwaye uthambise isitulo, ukuququzelela ukupheliswa. Izicwangciso ezilungileyo zokusela amanzi ngakumbi zezi:

• Yiba nebhotile yamanzi eyi-1.5 litre kufutshane, usele nokuba awunxanwanga;
• Thatha i-3 ukuya kwi-4 iikomityi zeti ngosuku;
• Yongeza isiqingatha selamula esicinyiwe kwilitha enye yamanzi, ngaphandle kokongeza iswekile kwaye uthathe usuku lonke.

Iziselo ezihlwahlwazayo kunye neejusi ezigqityiweyo azikhuthazwa kuba zinezinto ezinetyhefu neswekile ekhuthaza ukomisa.

2. Yitya ukutya okune-fiber eninzi

Ukutya ukutya okutyebileyo okufana ne-plums, iimango, iipapaya kunye neediliya yindlela elungileyo yokuphelisa ukuqunjelwa, ukongeza kukusela amanzi amaninzi. Ke, ukutya okutyebileyo kwifayibha kwaye ekugqibeleni ezinye izinto zokuhambisa ezinokusetyenziswa zingasetyenziswa kwiintsuku zokuqala ezi-3.

Funda ngeminye imizekelo yokutya okunotyebileyo.

Ukutya okunokulinganisela kuya kunceda umama ukuba abuyele esimeni kwaye komeleze umzimba ukuba ukhathalele umntwana kwaye uvelise ubisi ngendlela efanelekileyo.

3. Ukukhuphela indlela elungileyo

Ukongeza ukondla, indawo emzimbeni ngexesha lokufuduka nayo ingathintela ukuhamba kwelindle. Jonga ukuba yeyiphi indawo ekulungeleyo kwividiyo kunye nesazi sezondlo uTatiana Zanin:

Ukuba nasemva kokulandela eli nyathelo ngenyathelo, awukwazi ukugcina amathumbu akho elawulwa, kuyacetyiswa ukuba uye kwagqirha, ngakumbi ukuba ungaphezulu kweentsuku ezi-5 ungaphumanga ngenxa yokuba ingqokelela yelindle inokuba neziphumo ezibi empilweni.