Kana zvigaro zvako zvikati kusununguka, kureva kuti, uri kusangana nemanyoka, unofanira kuziva kuti idambudziko rinowanzoitika. Kunyange zvazvo kushamwaridzana ikoko kungasaita kuti unzwe zviri nani panguva ino, mashoko akanaka ndeokuti pane kuchinja kwakajeka kwaunogona kuita pakudya kwako kubatsira kuvandudza zviratidzo.
Munhu wose pane imwe nguva muupenyu achasangana nemanyoka. Dzimwe nguva unogona kuva nazvo nekuda kwehutachiona hwemudumbu uye dzimwe nguva zvinogona kunge zvichikonzerwa nekuchinja kwekudya. Mutemo wakanaka wegunwe kana zvasvika pakubuda ura ndewekuti haudi kupfuura mazuva matatu usina kubuda ura uye haufanirwe kudaro. Iwe hausi kuda kunwa kanopfuura katatu pazuva.
Kana iwe uri mumwe weavo vanoenda kuchimbuzi kanopfuura katatu pazuva uye chimbudzi chako chakasununguka kana kuti mvura, usanetseka. Kupfurikidza nokuganhurira zvimwe zvokudya muzvokudya zvako nokudya zvakawanda zvezvimwe, ungakwanisa kuwana zororo rakati.
5 kudya kwakaipisisa kwemanyoka
Datenroku
Kofi ine nzira yekuita kuti zvinhu zvifambe mangwanani. Caffeine, chikonzero icho vazhinji vedu vanonwa kofi pakutanga, inokurudzira, iyo inokanganisa hurongwa hwedu hwepakati hwetsinga, zvichiita kuti tive takasvinura. Caffeine inogonawo "kukurudzira" ura hwedu, kuita sea laxative.
Coffee poop chimwe chinhu uye kana uine manyoka, kunwa kofi kunogona kuwedzera. Caffeine inogona kuoma paura kana uine dambudziko remudumbu iri.
Muchiitiko ichocho zviri nani kuedza a tii isina caffeine. Kunyangwe, sekofi ine decaffeinated, tii inogona kunge iine huwandu hwekafeine.
Zvikafu zvinovavira
Vanogona kuravira kukuru kupinda mukati, asi hafu yechipiri yekugayiwa kwekudya ndiko uko chikafu chinonhuwira chinogona kutikonzera matambudziko.
Funga kaviri usati wawedzera icho chili kana muto kana uine manyoka. Zvokudya zvinonhuhwirira zvinowanzowedzera ura hwako kunyangwe usina matambudziko emudumbu.
Kazhinji, zvikafu zvinonaka zvine hutano, asi kana uine isingakundiki matumbo chirwere (IBS), chirwere chinoputika (IBD), kana dyspepsia, iwe unofanirwa kungwarira nezvekudya zvinonaka, maererano neYunivhesiti yeChicago Medicine. Mhiripiri inopisa uye zvinonhuwira zvinogona kukonzera zviratidzo.
Zvikafu zvine mafuta uye zvakakangwa
Zvokudya zvakakangwa hazvina unhu hwakanaka kana zvasvika kune hutano hwako. Muchokwadi, mune zvimwe zviitiko, vanogona kukanganisa.
Zvakanakisisa kugara kure nezvokudya zvine mafuta apo unenge uchiona zviratidzo zvakadai semakumbo uye zvigaro zvisina kusimba. Izvi zvinodaro nekuti chikafu chine mafuta akawanda, kunyanya zvakakangwa, zvinogona kuomera ura hwako kunyangwe usina manyoka.
Miviri yedu inogona kuomerwa nekugaya dosi hombe remafuta sezvaungawana mumapapiro ehuku yakakangwa kana girizi pizza. Kana mafuta asina kubatwa zvakanaka, anoenderera nemukati medu kusvika kukoloni, kwaanoputsika kuita fatty acids. Izvi zvinoita kuti colon yedu ibudise mvura, iyo inogona kukonzera kana kuwedzera manyoka.
Cruciferous miriwo uye zvimwe zvekudya zvinogadzira gasi
Zvokudya zvinozivikanwa kuti zvinopa vanhu gasi zvinogona kuita kuti manyoka awedzere uye / kana kuita kuti vanzwe vakazvimba uye vasina kugadzikana. Chikafu chinogona kukonzera gasi chikafu checruciferous senge kabichi kana the broccoli, all nyemba sebhinzi uye chikafu chine huwandu hwepamusoro hwe FODMAPs.
Cruciferous miriwo ine yakaoma carbohydrate inonzi raffinose. Izvi ndizvo chaizvo zvinovirisa muura hwedu sechikamu chemazuva ese kugaya, zvichiita kuti gasi rivake.
La fiber mune zvimwe zvokudya zvinogona kukonzera gasi uye zvokudya zvakakwirira muFODMAPs, pfupi-chain carbohydrate, inogonawo kukonzera zvinetso zvekudya kune vamwe vanhu.
shuga isina zvinotapira
Hapana kushayikwa kwezvinotapira zvekugadzira kana shuga doro mukudya kwedu. Aya marudzi ezvinotapira anogona kuwanikwa mu candy, gum, uye shuga-isina kudya sodas. Kuva nezvakawanda zvezvinotapira izvi zvinogona kukwevera mvura muura zvokonzera manyoka kana kuita kuti zviwedzere.
Zvimwe zvinowanzoitika kana zvinonzwisa tsitsi kusashivirira kwechikafu kunosanganisira gluten, la casein, ari sulphites (inowanikwa muwaini tsvuku nedoro) uye zvimwe zvekuwedzera zvekudya zvakaita se monosodium glutamate (MSG).
Chii chaungadye kana uine manyoka? zvokudya zvakanakisisa
zvokudya zvakapfava
La mukaka usina mafuta mashoma, la applesauce, all mbatatisi, ari mazai, zvidyiwa zve gelatine and the pasta mienzaniso yakanaka kwazvo yezvikafu zvisina kujeka. Zvikafu izvi zvakaderera mumafuta uye zvakapfava pachezvazvo, kureva kuti, mashoma ezvinonhuwira anoshandiswa.
Kunamatira nezvokudya zvisingabviri kunogona kubatsira kugadzirisa dumbu rako. Izvi hazvirevi hazvo kutevera kudya kweBRAT (bhanana, mupunga, apuro uye toast), sezvo chokwadi ndechekuti dzimwe nguva hazvibatsiri zvakanyanya.
Soupu
Masobho akareruka kana muto anogona kuve akanaka kana uine manyoka nekuti ari nyore pamatumbo ako kugaya uye anobatsira kuti urambe uine mvura.
Iwe unenge uchida kudzivisa soups se kirimu de broccoli kana muto mbama nokuti vane mafuta akawanda, izvo zvinogona kuwedzera matambudziko. Dzimwe sarudzo dzakanaka dzesobho dzinosanganisira iyi iri nyore yemiriwo sopu kana muto wehuku.
Gut friendly foods
Hechino chinonyengera (uye chinogumbura) chikamu: Izvo zvinoshanda kune mumwe munhu zvinogona kusashanda kune mumwe.
Iko hakuna chaiyo seti yezvikafu zvinoda ura hwako. Ura hwemunhu wese hwakasiyana, saka chikafu chemunhu wese chine hushamwari chakasiyana. Zvisinei, the chikafu chakapfuma muprobiotics, seyogati uye sauerkraut, ndezvimwe zvezvakanakisa zvekubatsira kudyara ura.
Probiotics kazhinji inobatsira pakugaya. Vanhu vazhinji vane mabhakitiriya mazhinji akaipa mumatumbo avo, uye maprobiotics anogona kubatsira kudzoreredza mabhakitiriya akanaka. Kuziva kuti ndezvipi zvikafu zvine hutano, kunyanya kana uine nyaya dzekugaya senge IBS, zvinogona kuve zvine simba. Magazini yechikafu ndiyo ichave chishandiso chako chekutanga chekubatsira kufumura kushushikana kwechikafu.