Constipation chirwere chinowanzoitika chinobata vanhu vazhinji panguva dzakasiyana muhupenyu hwavo. Iyo inoratidzirwa nekuoma kwekubuda nguva dzose uye kunzwa kwezvitsiga zvakaoma uye zvakaoma. Kunyangwe zvichigona kushungurudza uye kushungurudza, kunzwisisa zvikonzero zvinokonzeresa kuvimbiswa kunogona kutibatsira kudzivirira nekuzvibata nemazvo. Naizvozvo, zvakakosha kuziva Fiber foods for constipation nokuti vanogona kubatsira kubvisa.
Muchinyorwa chino tichakuudza kuti ndezvipi zvakanakisa zvekudya zvine fiber yekuzvimbirwa uye kuti ndezvipi zvinokonzeresa.
Zvikonzero zvekuvhara
Chimwe chezvikonzero zvinowanzokonzera kuvimbiswa ndeyekudya kwakaderera mu fiber. Fiber chinhu chakakosha chekushanda kwakaringana kwegayo system, kubva pairi inobatsira kupfavisa marara uye inosimudzira kubuda ura. Kana kudya kwedu kushaya zvokudya zvine fiber yakawanda, zvakadai semichero, miriwo, zviyo, uye nyemba, tingangosangana nedambudziko rekuzvimbirwa.
Kusaita basa rekuita muviri kunogonawo kukonzera kuvimbiswa. Kuita maekisesaizi nguva dzose kunomutsa kubuda kwehura nekuwedzera kuyerera kweropa kunzvimbo yedumbu uye kukurudzira kudhonzwa kwemhasuru. Kana isu tichirarama hupenyu hwekugara uye tisingafambi zvakakwana, tinogona kuona kuderera kwehuwandu hwekufamba kwehutu.
Kusakwana kwemvura kunobata basa mukukura kwekuvhara. Mvura inokosha kuti chituru chirambe chakapfava uye kuti chifambise kufamba kwayo nemuura. Kana tikasashandisa mvura yakakwana, kunyanya mvura, zvingangoita kuti chituru chiome uye chiome kupfuura.
Mukuwedzera kune mararamiro ehupenyu, mamwe mamiriro ekurapa uye mishonga inogona kukonzera kuvimbiswa. Zvimwe zvirwere zvemudumbu, senge irritable bowel syndrome, chirwere cheParkinson, uye hypothyroidism, zvinogona kunonoka kufamba kwemukati uye kukonzera kuvimbiswa. Uyewo, mamwe mishonga, yakadai seopioid, antidepressants, uye antiacids ine calcium kana aluminium, inogona kuva nemigumisiro, kusanganisira kuvimbiswa.
Kushungurudzika uye kushanduka kwemaitiro ezuva nezuva zvinogonawo kukanganisa kushanda kwegadziriro yekudya uye kutungamirira kukuvhara. Kushungurudzika kunogona kukanganisa kuenzana kwemahomoni emukati uye kukanganisa intestinal motility. Pamusoro pezvo, kufamba kana kushandura zvirongwa zvinogona kukanganisa maitiro ekugara ura uye kukonzera kusagadzikana mukufamba kwematumbo. Zvinowanzoitika parwendo rwemazuva akawanda kuti uzvimbirwe.
Fiber foods for constipation
Tinogona kuwana huwandu hwakakosha hwefiber mune zvakasiyana siyana zvekudya zvakasikwa:
- Nyemba, nyemba, bhinzi chena.
- Leeks, celery, bhinzi, asparagus, borage, cauliflower, mbatatisi, mbatatisi, green beans, fresh pizi, squash, zucchini, mhiripiri, eggplant, magaka, matomatisi.
- Salad mashizha. Lettuce, sipinashi, watercress, beet, artichokes (mbishi mwoyo), chicory.
- Zviyo zvose, rye kana flaxseed chingwa.
- Kiwis, plums (itsva kana yakaomeswa), maonde, mazambiringa (kana mazambiringa akaomeswa), maranjisi, mapichisi, maapricots akaomeswa, maapuro, kana mamwe maapuro tart.
- Almonds, walnuts, pistachios, pine nzungu, flaxseed.
- Hiziki, seaweed, wakame, nori, agar.
- Fermentation uye probiotics. Kefir, yogati, sauerkraut.
Kukosha kwezviyo
Kune varwere vane constipation zuva nezuva fiber supplement ye 25-30 gramu yakagara ichikurudzirwa. Ichi chiyero chinoshanda zvakanyanya kune vanhu vanotevera kudya kwakaderera-fiber, chero vasingashaye colonic motility kana kutambura nezvirwere zvepelvic floor.
Paunenge uchishandisa chikafu chepamusoro-fiber kuti uwedzere uremu, kurudziro yakajairika ndeyekudya hafu yekapu yezviyo zvakakwana, kuwedzera muyero kune imwe nehafu makapu mushure memavhiki mashoma. Chibage chese chine simba kudarika gorosi, ukuwo oats haina kusimba uye inonwisa mafuta zviri nani.
Kuti zvive nemigumisiro yakanaka, mvura yakakwana inofanira kutorwa nezviyo. Kune rumwe rutivi, panzvimbo yekutora bran yegorosi, shandisa chingwa chekudya chakagadzirwa nemucheka wakaoma. Izvi zvinofambisa kufamba kwemukati pasina kukanganisa kutorwa kwecalcium nesimbi inogadzirwa kubva kubran phytates, sezvo kuvirisa nembiriso yakataurwa kunoshandura phytates idzi.
Zvimwe zvikafu zvine faibha yekuzvimbirwa
Pano tine zvimwe zvekudya zvine fiber yekuvhara:
- Miorivhi: Kupa 2,6 magiramu pazvikamu zana, ivo vanewo mabhakitiriya anobva kumhuri yeLactobacillus plantarum, probiotics inobatsira kudzora mafambiro emukati.
- Artichoke: Haisi chete inopa fiber, asi inewo chinhu chinonzi inulin, iyo inofarira kukura kwebhakitiriya flora, iyo inogona kubatsira kurwisa kuvimbiswa.
- Dehydrated fruit: Vanoshanda zvakanyanya pakuenda kuchimbuzi nekuda kwehuwandu hwavo hwefiber. Prunes ine huwandu hwepamusoro hwefiber, ine magiramu gumi nemashanu pa15 magiramu emaprunes.
- Nuts: Izvo zvikafu zvakapfuma mufiber, kunyanya maarumondi, ayo anopa 3,4 magiramu efiber kune yega 25 magiramu echigadzirwa.
- Furakisi: Izvo zvine mucus uye pectin iyo inopfavisa intestinal lining uye nekudaro inodzora intestinal mafambiro. Unofanira kuzvipwanya uye kuzvitsenga zvakanaka, uchikwanisa kutora chipunu mushure mekudya kwemangwanani uye imwe mushure mekudya kwemanheru, nguva dzose negirazi remvura.
- Avena: Pamusoro pekuva nelaxative effect, inogonawo kutibatsira kuderedza cholesterol. Kuti unakidzwe nekubatsira kwayo, iwe unongoda kutora 40 gramu pazuva.
Matipi uye mazano
Kunze kwezano rekutanga rekuti ungasanganisira sei izvi zvikafu zvine fiber mukudya kwako, isu tiri kukupa mamwe mazano:
- Inwa mvura yakakwana: Kuramba uine hydrated kwakakosha kune hutano hwekugaya hurongwa. Inwa anokwana magirazi masere emvura pazuva kuti uone kuti chituru chako hachiome uye chinonetsa kupfuura.
- Chengeta mararamiro anoshingaira: Itai maekisesaizi nguva dzose kuti mumutse kufamba ura. Kufamba, kumhanya, kushambira, kana yoga zviitwa zvinogona kubatsira kusimudzira kugaya zvine hutano.
- Usafuratira kudikanwa kwokutiza: Paunonzwa kuda kuenda kuchimbuzi, usazvirega zvichienda. Kusava nehanya nechishuwo chekuita bowel movement kunogona kuita kuti chigaro chiwedzere kuoma uye kuita kuti zvive zvakaoma kubvisa.
- Chengetedza maitiro ako: Edza kuchengeta muitiro wenguva dzose kana zvasvika pakudya nokuenda kuchimbuzi. Kugadza nguva yenguva dzose yekufambisa ura kunogona kubatsira kudzidzisa muviri wako uye kukurudzira kufamba kwese kwekugara.
Ndinovimba kuti neruzivo urwu iwe unogona kudzidza zvakawanda nezve faibha chikafu chekuvhara uye maitiro ekuzvidzivirira.