Yitya oku kutya ukuze uphelise ukuqhina ngokulula

Amagama Aphezulu Ebantwaneni

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Ekhaya Impilo Impilo-ntle Wellness oi-Amritha K Ngu UAmritha K. Nge-19 ka-Agasti ka-2020| Ukuhlaziywa ngu UArya Krishnan

Ukufumana kunzima ukudlula isitulo? Ngaba ikwenza uzive ukhathazekile kwaye ikuthintele ekwenzeni imisebenzi yakho yemihla ngemihla? Ukuba ewe, unokuba unokubanjwa. Ukuphazamiseka kokusebenza kwamathumbu kuhlala kubangela ukuqhina ngenxa yokungonelanga kwamanzi, ukunganeli kwefayibha ekutyeni, ukuphazamiseka kokutya rhoqo okanye kwesiqhelo, uxinzelelo njl.





Ukutya kokuqunjelwa

Ukuqunjelwa kwenzeka xa umntu enengxaki yokukhupha isisu esikhulu esingaphantsi kwesithathu sokuhamba ngeveki. Kuya kufuneka uwasebenzise kuphela amayeza kuphela xa ukuqhina kuqhubeka ngaphezulu kweentsuku ezimbini.

Ukuqhinwa ixesha elide kungakhokelela kwiingxaki ezininzi zempilo ezinje ngesisu esidumbileyo, haemorrhoids, fissures anal, rectal prolapsed etc. Kubalulekile ukujonga utshintsho kwiipateni zakho zokuhamba rhoqo [1] . Unyango olwahlukeneyo lwasekhaya lunceda ukunyanga ukuqhina, njengokutya ukutya okunefayibha, ukusela amanzi amaninzi, ukwenza umthambo rhoqo, iyoga, ukucamngca ukunciphisa uxinzelelo njl.



Uluhlu

Ukutya kokuqunjelwa

Ukuqunjelwa kunezizathu ezahlukeneyo nangona kunjalo, uninzi lweziganeko ziziphumo zokuhamba kancinci kokutya ngenkqubo yokwetyisa, enokubangelwa zizizathu ezinjengokuphelelwa ngamanzi emzimbeni, ukutya okungalunganga, amayeza, ukugula, izifo ezichaphazela inkqubo yeemvakalelo okanye ukuphazamiseka kwengqondo [Mbini] [3] .

Ukutya ukutya okunothe kwifayibha kunye namanzi kunokunceda ukunqanda ukuqunjelwa. Njengoko iingcali zezempilo zibonisa, abantu abadala kufuneka bafumane i-25 ukuya kwi-31 g yefayibha ngosuku [4] . Kuya kufuneka usele amanzi kunye nolunye ulwelo, olunokwenza izitulo zakho zithambe kwaye zikulungele ukudlula.



Kwiimeko ezininzi zokuqhinwa, ngakumbi ngamanye amaxesha, ukwenza ukutya kunye notshintsho kwindlela yokuphila kuluncedo kakhulu. Ukuthatha laxatives ungathengisa ngazo kunokulandelwa njengesisombululo sexeshana elifutshane kuba ukusetyenziswa ixesha elide kwe-laxatives kunokubangela ukuphelelwa ngamanzi emzimbeni kunye nezinye iimeko, umlutha [5] .

Apha, siqokelele uluhlu lweziqhamo kunye nemifuno kunye nezinye iintlobo zokutya ezinokukunceda ulahle ukuqhina. Thatha ujongo.

Uluhlu

1. Ibhanana

Iibhanana zityebile kwi-potassium kunye ne-electrolyte, ezinceda ekubuyiseleni impilo elungileyo yokwetyisa. Ezi ziqhamo ziyasebenza ekunyangeni iingxaki zesisu njengoko zinceda ekubuyiseleni ukusebenza kwamathumbu nokunyanga isifo sohudo [6] . Yitya ibanana yonke, ukuba unengxaki yokuya kwindlu yangasese kusasa.

2. Iorenji

Iziqhamo zeCitrus ezifana neeorenji zinokuthambisa isitulo ivithamin C kunye nefayibha. Ii-orenji ziqulathe i-naringenin, i-flavonoid enokusebenza njenge-laxative, evumela ukudlula ngokugudileyo kwezitulo [7] .

3. I-raspberry

Iirasibheri zinokunceda ukwandisa isixa sesitulo sakho ukunceda ukutya kuhambe kakuhle ngenkqubo yokwetyisa [8] . La maqunube akwanceda ekuphuculeni ukwetyisa kwakho.

4. Kiwi

Ifayibha ephezulu kunye nomxholo wamanzi kwi-kiwi yenza ukuba ibe sisiqhamo esihle kakhulu sokuhambisa amathumbu akho. Kwakhona, ii-kiwis zizezona zinto zibalaseleyo zokuhambisa isisu kwaye zikhokelela ekwenziweni kwesitulo esine-bulkier kunye nesithambile [9] .

5. Iapile

Ukutya ii-apile kunokunceda ukubonelela ngoncedo ekuqunjelweni ngenxa yobukho be-pectin fiber, enokunceda ukukhawulezisa ukuhamba kwesitulo emathunjini, ukuphucula iimpawu zokuqunjelwa [10] .

6. Ikhiwane

Abaphandi bafumanise ukuba amakhiwane ayondla kwaye awanike ithoni amathumbu kwaye asebenze njengelaxative yendalo ngenxa yomxholo ophezulu wefayibha [Shumi elinanye] .

7. Iipruni

Isetyenziswa kakhulu njengeyeza lendalo lokunyanga ukuqhina, iziqwengana ziqulathe ifayibha engenakunyibilika enceda ekunyuseni isixa samanzi esitulweni, esongeza ubuninzi kwizitulo kunye nokubonelela ngoncedo ekuqunjelweni [12] .

8. Ipere

Ukutya iziqhamo zepere kunokunceda ukunciphisa ukuqhina ngoba banenqwaba ye-fructose kunye ne-sorbitol (iswekile yotywala efumaneka kwiziqhamo nakwizityalo ezine-diuretic, laxative kunye ne-cathartic) [13] .

9. Isiqhamo seBael

Umgubo wesi siqhamo usetyenzisiwe e-Ayurveda njengeyeza elikhawulezayo lokuqhinwa [14] .

10. Iidiliya

Kwabanye abantu, ukutya iidiliya kunokukhuthaza intshukumo engcono yamathumbu. Kungenxa yokuba iidiliya zinomlinganiselo ophezulu wolusu-kwinyama, oko kuthetha ukuba zityebile kwifayibha kwaye zityebile nasemanzini [Shumi elinantlanu] .

Funda ngakumbi apha: Iziqhamo zoNcedo lokuQiniswa

Uluhlu

11. Brokholi

I-Brokholi iqulethe i-sulforaphane, into enokunceda ukukhuthaza ukwetyisa kunye nokunceda ukuthintela ukugqabhuka kwezinye iintsholongwane zamathumbu ezinokuthi ziphazamise ukwetyisa okunempilo, ngaloo ndlela kukhuthazwe ukuhamba kwamathumbu ngokukhawuleza [16] .

12. Ibhatata emnandi

Iitapile eziswiti ziqulathe izakha mzimba ezifana namanzi, ifayibha, imagniziyam, kunye nevithamini B6 ezisebenza njenge laxative yendalo, ezenza ukuba zibe yinto elungileyo kumntu ophethwe kukuqhinwa [17] .

13. Ispinatshi

Ephakamileyo kuzo zombini i-fiber kunye ne-magnesium, isipinashi sinceda ikholoni ukukhupha izinto emzimbeni wakho, edibaniswe nokubonelela ngoncedo lokuqunjelwa [18] .

14. Ihlumelo laseBrussels

Amahlumela aseBrussels ngumthombo osisityebi wefayibha kunye nefolothi, enceda ukongeza ubuninzi kunye nobunzima kwizitulo. Oku, kunceda ukubonelela ngoncedo ekuqunjelweni.

15. Artichokes

I-Artichoke, xa ityiwe, isebenza njengokukhuhla ukuya ezantsi emathunjini, ukuthatha ukutya okucoliweyo kunye nayo kunye nokunceda ukulahla izinto ezingafunekiyo ngohlobo lwesihlalo.

16. IRhubarb

Imifuno ebalulekileyo esetyenziselwa ukunyanga ukuqhina, i-rhubarb inefuthe lokuhambisa isisu. Imifuno yaziwa kakuhle ngeempawu zayo ezikhuthaza amathumbu ngenxa yobukho bekhompawundi ekuthiwa yi-sennoside, iyeza elithandwayo elenza laxative [19] .

17. Iimbotyi eziluhlaza

Ukusetyenziswa kweembotyi eziluhlaza kunokunceda ukukhuthaza ukucoleka okungcono kunye nokuphucula ukunyakaza kwakho.

18. Ikhukhamba

Umxholo wamanzi aphezulu (iipesenti ezingama-96) kwiikhukhamba ubenza ibe kokunye kokutya okulungileyo ukunceda ukuqhina.

19. Ikhaphetshu

Ephezulu kwifayibha yokutya, iikhaphetshu zikulungele ukukhululeka kwesisu [Amashumi amabini] . Ifayibha kunye nomxholo wamanzi kwikhaphetshu kukwanceda ukuthintela ukuqhinwa kunye nokugcina ukutya okunempilo.

20. Okra

I-Okra iqulethe i-mucilaginous fiber (ifayibha enyibilikayo enomxholo wamanzi kwaye ijika i-gooey) enokunceda ekuqobeni ukuqhina [amashumi amabini ananye] .

Uluhlu

21. iyogathi

Iimveliso zederi njenge yoghurt inezinto ezincinci ezibizwa ngokuba ziiprobiotic (iibacteria ezilungileyo), ezinokunceda ukuphucula impilo yamathumbu kunye nokuthambisa izitulo [22] . Iibhaktheriya ezilungileyo, njenge polydextrose, Lactobacillus acidophilus, kunye neBifidobacterium lactis, inceda ukunyanga ukuqhina.

22. Iipulse

Iimbotyi, iilentile, iinkukhu kunye nee-ertyisi zityebile kwifayibha, into ekhuthaza ukwetyisa okufanelekileyo kunye nokunciphisa ukuqhina [2. 3] . I-100 g yokuhambisa iipulse iqulethe ubungakanani obufanelekileyo bezinye izondlo ezinceda ukunciphisa ukuqhina, njenge potassium, folate, zinc kunye novithamini B6.

23. Iisuphu

Iingcali zempilo zicebisa ukuba ukusela isuphu ecacileyo kunokunceda ukulawula ukuqhina. Isondlo kwaye kulula ukusila, ukusela okufudumeleyo, iisuphu ezicacileyo zinokongeza ukufuma kwizitulo ezomeleleyo, ezixineneyo, ezinokuzithambisa, zenze kube lula ukudlula [24] .

24. Iimveliso zengqolowa iphela

Ukutya okwenziwe ngengqolowa iphela, okufana nesonka sengqolowa, ipasta, iisiriyeli njlnjl. Ngumthombo ogqwesileyo wefayibha engenakunyibilika, eyongeza ubunzima kwilindle kwaye ikhawulezise intshukumo emathunjini [25] .

25. I-Oli yoMnquma

I-oyile ye-olivu inesiphumo sokuthambisa esinganyanzelekanga, esinokuthi sinciphise ukuhamba kwezinto emathunjini kunye nokunciphisa ukuqhina [26] . Kunye nobukho beekhompawundi eziphucula ukwetyisa, ioyile yomnquma ikwanazo ne-antioxidant, antibacterial kunye anti-inflammatory.

Uluhlu

Kwinqaku lokugqibela…

Kwiimeko ezininzi zokuqhinwa, ngakumbi ngamanye amaxesha, ukwenza ukutya kunye notshintsho kwindlela yokuphila kuluncedo kakhulu. Ukutya okuninzi kunokunceda ukunciphisa ukuqhina. Ukutya okune-fiber-rich kunceda ukongeza ubuninzi kunye nobunzima kwizitulo, ukuthambisa kunye nokukhuthaza ukuhamba kwamathumbu. Ukukunceda ukukhusela okanye ukukhulula ukuqunjelwa, kunqande ukutya okungenayo ifayibha encinci njengokutya okukhawulezayo, iitshiphusi, ukutya okwenziweyo njl njl, nangona kunjalo, thetha nomboneleli wakho wezempilo malunga noko kukulungele.

Uluhlu

Imibuzo ebuzwa qho

Q. Kukuphi ukutya okunokukwenza ubuphukuphuku kwangoko?

KU: Ukutya okukunceda ungcolise iiapile, iiprim, ikwifruit, amapere kunye neembotyi. Ngoku uyazi ukuba ungatya ntoni ngaphambi kokuya kwi-loo.

Q. Yintoni enceda ukuqhina ngokukhawuleza?

KU: Olunye unyango olukhawulezayo olunokunceda ukunyusa isisu kwiiyure ezimbalwa zithatha isongezo sefayibha, ukutya ukutya okunefayibha ephezulu, ukusela iglasi yamanzi, ukuthatha i-laxative okanye ngokusebenzisa isithambisi sesitulo.

Q. Ingaba iibhanana zikulungele ukuqhina?

KU: Ewe, iibhanana zikulungele ukuqhina kuba ziphezulu.

Q. Ingaba amaqanda abangela ukuqhina?

KU: Ukutya kakhulu ukutya okunamafutha aphezulu, iimveliso zobisi kunye namaqanda kunokubangela ukuqhina.

Q. Ndizikhupha njani izibilini zam?

KU: Nalu uluhlu lwezinto onokuzenza ukukhupha amathumbu akho ngaphandle kokucinezela, njengokuhlala kwindlu yangasese ngokufanelekileyo, vumela izihlunu zakho ukuba zityhalele phambili, gcina umlomo wakho uvulekile kancinci kwaye uphefumlele ngaphandle. Njengoko ugqibezela, tsala izihlunu zakho ezinomdla (izihlunu ezilawula ezantsi).

Q. Zeziphi iziselo ezikwenza ubhuqe?

KU: Prune ijusi, ijusi yelamuni kunye nejusi yeapile ziqulathe ifayibha, i-sorbitol, kunye namanzi, kwaye zinokunceda ukunciphisa ukuqhina.

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