Kusawanzoita kana kunetsa kuenda kuchimbuzi kwemaawa anopfuura makumi manomwe nembiri kunoonekwa semamiriro ekuvhara. Kune vanhu vane huwandu hwakawanda hwekufamba kwemazuva ese, uye zvakajairika kudarika katatu pasvondo. Chero ani wedu akambopinda mukusagadzikana uku pane imwe nguva, zvisinei, chinhu chinogona kudzorwa nekudya kwakapfuma mufiber, yakanaka hydration uye mimwe mishonga inoratidzwa yekuzvimba.
Sei tichizvimbirwa?
Kuva netsvina shoma kana yakaoma zviratidzo zvekuti tiri kutambura nekuzvimbirwa. Ichokwadi kuti munhu mumwe nomumwe akasiyana uye ane nguva yakasiyana-siyana zvichienderana nezera, kudya uye mararamiro; asi kana ikasapfuura 3 evacuations pasvondo, tine dambudziko.
Chinhu chakajairika ndechekuti ivo vanosvika nenguva uye zvenguva episodhi, kunyangwe kana ikava dambudziko risingaperi rinogona kutungamira kurwadziwa mudumbu, kusvotwa, nezvimwe. Heano zvikonzero zvinonyanya kuzivikanwa zve constipation:
- Low fiber kudya. Fibre yakakosha kuti ivepo mukudya kwedu. Icho chinhu icho muviri wedu hautore, asi chinoda kufambisa mamwe maitiro mukugaya. Kana paine faibha deficit, zvakajairika kuti munhu azvimbirwe uye zvigwere zvakaomarara zvioneke.
- Kushungurudzika. Kumhanya kwehupenyu kwatinorarama kunoita kuti cortisol kuwedzera. Iyi hormone inogadzira diuretic effect inokonzera kupera mvura mumuviri, saka muviri wedu unotora mvura kubva mutsvina mumatumbo.
- Kunwa doro. Sezvatinoziva tose, doro rine dehydrating effect, ndicho chikonzero chinogona kukonzera kuvimbiswa.
- zvinwiwa zvinofadza. Zvimwe chetezvo zvinoitika nezvinwiwa zvakaita sekofi, tii kana chokoreti. Izvo zvinokurudzira secretion yeadrenaline zvine chekuita nemamiriro ekuchenjerera uye kushushikana.
- Kushaya simba kwetsandanyama dzepelvic. Muvakadzi nevarume, zvakakosha zvikuru kuve ne pelvic uriri kusimbiswa. Inosanganisira mamhasuru ane hukama nekubatana kwerectum uye kuvhurwa kweanorasika sphincter.
- Mimwe mishonga. Mimwe mishonga inogona kuva nemigumisiro iyi, kunyanya anxiolytics, antidepressants, antihypertensives, calcium uye iron supplements, diuretics, kana anti-inflammatories.
Mishonga yekurwisa kuvimbiswa
Sezvaungave waona, kuvimbiswa ndiko mhedzisiro yekubatana kwetsika dzakaipa: kupera mvura mumuviri, mararamiro asina hutano, uye kudya kwakashata. Chinhu chekutanga chatinofanira kuita kugadzirisa zvese izvi uye kuita maitiro ekurovedza muviri. Chero zvazvingaitika, sarudzo yekupedzisira inofanira kunge iri yekutendeukira kuzvirapa nelaxatives. Nezvo tinogona chete kugadzira kuvimba uye kutambura nemhedzisiro.
Wedzera kushandiswa kwemichero nemiriwo
Takambotaura kuti kushandiswa kwefiber kwemazuva ese kwakakosha kusimudzira kufambisa kwematumbo. Zvibereko nemiriwo, kuwedzera kune yakazara zviyo, isarudzo yakakwana yekudyara fiber. Prunes (zvose mazambiringa akaomeswa uye matsva), kiwis, mabhanana, maapuro, uye maavocado michero inokurudzirwa zvikuru.
Gara hydrate
Kuiswa mvura nemvura kwakakosha chose kuti muviri uite mabasa awo nemazvo. Zvakare, kana iwe uri mumhanyi, zvinodikanwa zvakapetwa kaviri kuti iwe uise hydrate muviri wako usati, panguva uye mushure mekudzidziswa. Pamwe chete nekurovedza muviri, iwe uchavandudza mafambiro ako ehuturu.
Idya mafuta ane utano
Usatya mafuta, akawedzera mhandara mafuta omuorivhi, avocados uye nzungu ndiyo yakanakisa sarudzo yekuunza iyi macronutrient. Zvine musoro, haufanirwe kuishandisa zvisina kunaka kuti usapfuure macalorie, asi mashandisiro ayo ezuva nezuva anodiwa.