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Ukukhupha inkqubo yakho yenkunkuma kukhanyisa umzimba wakho kwaye kukwenza uzive ukhuthele kwaye ungcono ngokubanzi. Ukuqunjelwa kuhlala kubangelwa kukungasebenzi kakuhle kwamathumbu ngenxa yokungonelanga kwamanzi, ukungabikho ngokwaneleyo kwefayibha ekutyeni, ukuphazamiseka kwendlela otya ngayo rhoqo okanye indlela yesiqhelo, uxinzelelo njl.
Ixesha elide ukuqhina kungakhokelela kwiingxaki ezininzi zempilo ezinje ngesisu esidumbileyo, ihaemorrhoids, i-anal fissures, i-rectal prolapsed njlnjl. Kubalulekile ukuqaphela utshintsho kwiipateni zakho zokuhamba rhoqo.
Unyango olwahlukeneyo lwasekhaya lunceda ekunyangeni ukuqhina, njengokutya ukutya okunefayibha, ukusela amanzi amaninzi, ukuzilolonga rhoqo, iyoga, ukucamngca ukunciphisa uxinzelelo njl.ninzi iimeko zokuqhinwa zinxulumene nendlela yokuphila engafanelekanga nengalunganga kunye nokutya.
Ke, ukuqhina sisifo esinokuza ngendlela yemisebenzi yakho yemihla ngemihla, ungasathethi ke, ngento yokuba inokukwenza uzive ungonwabanga kakhulu. Abantu abaninzi babhenela ekuthatheni laxatives eyomeleleyo ukufumana ukukhululeka ekuqunjelweni, i-laxatives inokulimaza amathumbu akho ekuhambeni kwexesha.
Okunye ukutya kulungele inkqubo yokwetyisa ngelixa abanye bengumthwalo. Ungakuthintela njani ukuqhina? Ewe, ukukhetha ukutya okukhuthaza ukuhamba kwamathumbu kunokukunceda ugcine inkqubo yakho icocekile rhoqo.
Kwinqaku elikhoyo, siqokelele ezinye zezona ziqhamo ziluncedo kakhulu ezinokunceda ukubonelela ngesiqabu kuyo yonke loo ngxaki yesisu.
1. Ibhanana
Isisombululo esisebenzayo nesikhawulezayo se- ukuqhina , iibhanana zisebenza kakhulu ekunyangeni iingxaki zesisu njengoko zinceda ekubuyiseleni ukusebenza kwamathumbu kwaye zinokunceda ekunyangeni isifo sohudo. Banobutyebi kwi-potassium kunye ne-electrolyte ezinceda ekubuyiseleni impilo elungileyo yokwetyisa.
Ukuba unengxaki yokuya kwi-loo, yitya ibanana yonke ukuze ufumane isiqabu.
2. Iorenji
Iziqhamo zeCitrus ezinje ngeorenji zinokuthambisa isitulo i-vitamin C kunye nefayibha yokugcina izinto zihamba. Iziqhamo ziqulathe naringenin , flavonoid efunyenwe ngabaphandi inokusebenza njenge-laxative. Yitya iorenji okanye yongeze kwisaladi yakho.
3. I-raspberry (rasabharee)
Ukuqulatha kabini ifayibha njengaleyo yamaqunube, iirasibheri zinokunceda ukwandisa isixa sesitulo sakho ukunceda ukutya kuhamba kakuhle ngenkqubo yokwetyisa. Iqunube likwanceda ekukhuthazeni ukukhula kweentsholongwane ezilungileyo eziququzelelayo ukuphucula ukutya . Unokubandakanya iindidi zamajikijolo ekudleni kwakho ukuze wenze uninzi lweempawu zazo zendalo zokuthambisa.
4. Kiwi
Isiqhamo se-kiwi esisodwa sinama-2.5 g wefayibha kwaye iqulethe iivithamini kunye neeminerals ezininzi njengevithamini K, ivithamin C kunye nevithamin E, potassium kunye nefolate. Inkqubo ye- ifayibha ephezulu kunye nomxholo wamanzi wenza ukuba ube sisiqhamo esihle sokuhambisa amathumbu akho. Kwakhona, ii-kiwis zizinto eziphambili zokuhambisa umzimba kwaye zikhokelela ekwenziweni kwe- bulkier kunye nelindle elithambileyo .
5. Iapile
Ukupakishwa nge-pectin fiber, ukusebenzisa ii-apula kunokunceda ukubonelela ngokuqunjelwa. I-amphoteric (isebenza njengesiseko kunye ne-asidi) kwipropathi ye-pectin yecompactin inokubanyanga bobabini ukuqhina urhudo, kuxhomekeke kwiimfuno zomzimba wakho.
6. Ikhiwane (ijezi)
Umthombo omnandi wefayibha, amakhiwane aluncedo olukhulu ekuboneleleni ngesiqabu ukuqhina nokukhuthaza intshukumo yamathumbu esempilweni. Abaphandi bafumanise ukuba amakhiwane ayondla kunye nokuthambisa amathumbu kwaye asebenze njenge laxative yendalo ngenxa yomxholo wefayibha ephezulu. Ungongeza amakhiwane omileyo kwisidlo sakusasa se-oatmeal.
7.Iiprune (sookha aaloobukhaara)
Isetyenziswa kakhulu njengeyeza lendalo lokunyanga ukuqhina, iiprimon ziqulathe ifayibha engenakunyibilika efana neselulosi inyusa inani lamanzi isitulo , eyongeza ubuninzi kwizitulo kunye nokubonelela ngoncedo ekuqunjelweni. Unokwenza ijusi Prune yokunceda ukuqhina.
8.Ipeyari (naashapaatee)
Zityebile kwifayibha, iziqhamo zepere zinokunceda ukunciphisa ukuqhina ngenxa yokuba zinenqwaba ye-fructose kunye ne-sorbitol (iswekile yotywala efumaneka kwiziqhamo nakwizityalo ezine-diuretic, laxative kunye ne-cathartic). UFructose iphelela kwikholoni apho itsala khona amanzi nge-osmosis, yiyo loo nto ivuselela intshukumo yamathumbu kwaye i-sorbitol isebenza njenge-laxative ngokutsala amanzi kwi-colon, evuselela intshukumo yamathumbu. Sela ijusi yepeyari ukukhulula ukuqhina ngokukhawuleza.
9. Isiqhamo seBael (bhel)
Impuphu yesi siqhamo ikwabizwa ngokuba yi-apula yomthi, isetyenzisiwe e-Ayurveda njengeyeza elikhawulezayo ukuqhina . Ukutya ikomityi yesiqingatha se-bael yeziqhamo kunye ne-teaspoon ye-jaggery yonke imihla ngokuhlwa ngaphambi kwesidlo sangokuhlwa kunganceda ukuqhina .
Kwinqaku lokugqibela…
Ukutya okuninzi kunokunceda ukunciphisa ukuqhina. Ukutya okunotyebileyo okunesondlo kunokongeza ubuninzi kunye nobunzima kwizitulo, kuzithambise kwaye kukhuthaze ukuhamba kwamathumbu. Nangona kunjalo, ayifani kuye wonke umntu njengakwabanye abantu, ukutya okunesondlo esiphezulu kunokwenza ukuba ukuqhina kubemandundu. Ke kubalulekile ukuba uthethe nomboneleli wakho wezempilo malunga nokufanelekileyo kuwe. Kwakhona, ungalibali ukusela into eninzi (3.7 ltr = 15 iikomityi) zamanzi.
UArya KrishnanAmayeza kaxakekaMBBS Yazi ngakumbi
