Kunyanya kana uri zizi reusiku, mangwanani anenge atooma zvakakwana. Kutanga zuva nedumbu rakaputika uye gassy haisi iyo yakanakisisa yekumuka. Mimwe yemaitiro ako ehusiku, kusanganisira dhizeti kana girazi rewaini, inogona kunge iri mhosva yekunzwa kwakashata.
Kuzvimba kweapo neapo mangwanani kunogona kuve mhedzisiro yesarudzo dzehupenyu zuva kana husiku hwapfuura. Izvi zvinogona kutungamirira kukuvhara kana gasi, kana kunyange kuputika uye kuchengetedza mvura.
Zvinokonzera
Kumuka nedumbu rakaputika kunogona kuva nemavambo ari nyore anogona kugadziriswa nekuchinja maitiro mashomanana. Vanhu vazhinji vanoita chimwe chezvikonzero izvi vasati vaenda kunorara.
idya chimwe chinhu usiku hwakapfuura
Kudya zvokudya zvisina kunaka usati warara kazhinji ndicho chikonzero iwe unomuka uchinzwa kuputika.
Vazhinji vedu vanofarira kuita zvinotapira mushure mekudya kwemanheru, asi iyi inogona kunge isiri iyo yakanakisa sarudzo kune yako digestive system. Shuga yakawandisa inogona kukonzera kuputika mune vamwe vanhu, asi Zvigadzirwa zvinotapira (aspartame, sucralose) inogona kunyanya kunetsa. Kana zvikadyiwa zvakawandisa, izvi zvinogona kukonzera kusagadzikana kwekugaya, kusanganisira kuzvimba, gasi, uye kunyange manyoka.
idya chikafu ne high sodium usati warara unogonawo kuita kuti muviri wako uchengetedze mvura yakawanda, izvo zvinokonzera kuputika mangwanani anotevera. Dips, popcorn, uye soy muto zvinongori zvishoma zvezvokudya zvinogona kukonzera kuputika kusingadiwi kunyange maawa mushure mekunge wazvidya.
Mhinduro ndeyokuwedzera michero nemiriwo ine potassium pakudya kwako kwemangwanani. Mabhanana, mavise nembatatisi zvine potassium yakawanda uye zvinogona kubatsira kunyaradza dumbu. Asparagus, cucumber, uye celery zvinogonawo kubatsira.
Zvakare, dzivisa kudya kwemangwanani kwakakwira-carb kana iwe ukamuka uine kumwe kusagadzikana. Zvingwa, zviyo, uye makeke zvinogona kuita kuti ura hwako hunzwe hwakasimba uye hwakaputika, kunyanya kana ukazvisanganisa nekudya zvine lactose yakakwira, sechizi kana kirimu.
Kunetseka
Wese munhu anopinda munguva dzinoshungurudza pane imwe nguva, asi izvi zvinogona kukanganisa ura uye zvinotungamira mukuzvimba chinhu chekutanga mangwanani, kunyanya kana isu tichigara tichitambura nekushushikana.
Kunyangwe kugadzirisa kudya kunogona kubatsira, kune dzimwe sarudzo dzekurwisa kushushikana uye kudzikamisa muviri. Zvichida tinoda kurara zviri nani uye tsika yekufungisisa. Kana kuti tingada kuchinja madyiro kana kuti kunwa doro. Aya ese akasiyana mhinduro anogona kubatsira.
Inwa doro
Doro ndechimwe chikonzero chinowanzoitika pakuzvimba. Paunonwa girazi rewaini (kana maviri) usati warara, doro rinotorwa nemudumbu uye ura hudiki uye hunogona kukonzera kuzvimba. Mangwanani anotevera, kuzvimba kunokonzerwa nedoro uku kunogona kuratidza sekuzvimba kwemudumbu kusingadiwe.
Iwe haufanire kubvisa zvachose girazi rako rewaini manheru, asi zviri nani kuzviganhurira kune imwe yekunwa manheru. Zvakare, edza kunakidzwa nechinwiwa chako nekukurumidza sezvinobvira, kupa muviri wako nguva yakakwana yekuchigaya, uye uve nechokwadi chekuisa mvura pamberi uye mushure.
Kudya nekukurumidza usati warara
Nguva yekudya yakakosha sezvakangoita zvigadzirwa. Iwe unogona kuda kuenda kunorara nguva pfupi mushure mekudya kwemanheru, asi dumbu rako rinogona kusada chirongwa ichocho. Muviri wako unoda nguva yekugaya, saka kudya gare gare manheru kunogona kukonzera matambudziko akaita sekuputika kana chirungurira.
Hapana mutemo wakaoma uye unokurumidza kana zvasvika pakudya mahwindo - kugaya kwemunhu wese kwakasiyana. Asi zvichida zviri nani kudya zvishoma maawa maviri kusvika matatu asati aenda kunorara kuve nechokwadi chekurara kwakadzikama uye mangwanani asina kuputika.
Kuenda kumwedzi
Vanhu vari kumwedzi vanowanzosangana nekuputika uye gasi pane dzimwe nguva mumwedzi wemwedzi wekuenda kumwedzi. Kutevera kunowanzova nguva yemazuva makumi maviri nemana kusvika makumi matatu nemasere, uye kuenda kumwedzi kunotora mazuva matatu kusvika mashanu panguva iyo uterine lining inodururwa. Kuenda kumwedzi kunogona kuwedzera zviratidzo zvekutsamwisa bowel syndrome, izvo zvinogona kukonzera kuputika uye gasi panguva yekuenda kumwedzi.
PMS iboka rezviratidzo zvinotanga rinenge vhiki munhu asati atanga kutevera. Kuve nekuwedzera kubvongodza mudumbu uye gasi kunogonawo kuitika panguva yePMS.
Kusanwa mvura yakakwana
Muviri wako wakachenjera kupfuura zvaungafunga. Yese chikamu chehurongwa hwako chinoda mvura kuti ishande nemazvo, uye muviri wako wakanaka pakuyera huwandu hwemvura inopinda nekubuda.
Unogara uchirasikirwa nemvura kuburikidza nekufema, kudikitira, uye (zvechokwadi) kuita weti. Asi kana muviri wako usina mvura yakakwana yekuenzanisa huwandu hwauri kurasikirwa, unotanga kuchengetedza mvura muhurongwa hwayo (ndosaka iwe uchigona kuenda kuchimbuzi zvishoma kazhinji). Naizvozvo, kana ukasaita mvura yakakwana mukati mezuva, unogona kunzwa mhedzisiro mudumbu mako mangwanani anotevera.
Kuongorora weti yako inzira yakanaka yekuudza kana uri hydrating zvakakwana. Chakanakira kuita weti yakareruka mashanga yeyero. Yero yakasviba chiratidzo chakanaka chekuti hausi kuwana mvura yakakwana.
Kusaita maekisesaizi akakwana
Kumbozorora kubva pakurovedza muviri kunogona kuva chimwe chikonzero chaunomuka wakazvimba. Maekisesaizi chikamu chemararamiro ane hutano uye anogona kubatsira kusimudzira kudya kwakaringana uye hydration.
Kunyange isingakwanise, pachayo, kugadzirisa kuputika, inogona kubatsira kuchengetedza sisitimu yako ichimhanya payakanyanya apo ichibatsirawo mumuviri kufambisa gasi kutenderedza kugaya.
Vavarira kuwana anokwana 150 maminetsi epakati-kusimba kwemoyo yemwoyo chiitiko svondo rega rega, sezvakakurudzirwa neWorld Health Organisation. Basa riri pakati nepakati rinogona kusanganisira kufamba, kukwira makomo, kana kumhanya.
Kunzwa kwechikafu, kusashivirira uye allergies
Kunzwa kwechikafu kunoitika kana muviri usingakwanise kugadzira zvimwe zvinhu. Kana isu tichidya chikafu chine chinhu ichi, maitiro ekudzivirira emuviri anokonzereswa anoburitsa zviratidzo asi zvisiri zvekutyisidzira hupenyu (sezvinoita allergy).
Zvinhu zvakajairika zvinogona kukonzeresa kushushikana kwechikafu uye kusashivirira ndeye gluten uye lactose. Kusawirirana kwechikafu kunogona kubva pakupfava kusvika kuupenyu. Chinhu chiri muchikafu chatiri allergic chinokonzeresa immune system mhinduro inokonzera zviratidzo, kusanganisira kuzvimba.
Kusawirirana kwechikafu kunosanganisira mazai, mukaka uye zvimwe zvigadzirwa zvemukaka, kana nzungu dzemuti.
Sei tiine gasi patinomuka?
Patinenge takarara pane autonomous control mune anal sphincter. Izvi zvinodzivirira kubuda kwetsvina patinokotsira. Uye inodzorawo kuburitswa kwemagasi. Naizvozvo, zvinokwanisika kuti isu tichangopfuura gasi kana tawanazve kudzora kwekuziva kwe sphincter mukuchinja kwekumuka.
Kashoma kuti tipfuure peturu patinenge takarara. Tinogona kuita izvi patinomuka, zvisinei kwenguva pfupi, kune mamiriro echinguvana ekuziva. Iyo rectum inonzwa zvakanyanya: inogona kunzwa kana chikamu chezasi che sigmoid colon (inonzi rectal vault) ine mweya, tsvina, kana mvura.
Kuziva uku kunopera patinenge takarara, asi kana tadzokera pakuziva, tinoona zvakare manzwiro aya uye tinopindura kune zvinodiwa nemuviri. Izvi zvinosanganisira kudiwa kwekupfuudza gasi, izvo zvinoita sezvinoitika kakawanda patinomuka mangwanani.
Saka nei tichiwanzova negasi patinomuka? Mhinduro iri pachena: tinofanira kudaro. Muchokwadi, husiku hwese, mabhakitiriya ane hutano anoshanda mumatumbo edu kutibatsira kugaya chikafu anoramba achiita basa ravo uye kugadzira gasi. Sezvo gasi iri rinowedzera, isu tinogona kusaisunungura apo hurongwa hwedu hwekuzvimirira hunochengetedza anal sphincter kuvharwa. Zvisinei, patinomuka toziva kuti tinofanira kupfuudza gasi, zvinofanira kuitwa.
Vhoriyamu yakakura kwazvo mushure mehusiku hwekolonic gasi yekuzadza uye inogona kuwedzera zvakanyanya neaerophagia. Saka hazvishamisi kuti tinofanirwa kuridza ruzha mangwanani.
Tingawana magasi pakuvata here?
Vanhu vanowanzo svetuka muhope, kunyangwe ivo kazhinji vasingazvizivi. Sainzi inoratidza kuti kudzvanywa muanal sphincter tsandanyama kunochinja-chinja mukufamba kwezuva rese. Iyi tsandanyama inonyanya kusununguka panguva yekurara uye inodzora kana gasi riripo mudumbu guru rinoburitswa. Iyi tsandanyama inoregedzeka zvakare kanoverengeka paawa mangwanani. Somugumisiro, zvakajairika kupfuudza gasi usiku kana mangwanani.
Kana tichida kufamba zvishoma usiku, zvinobatsira kunzwisisa kuti gasi chii, nei vanhu vachipfuura gasi, uye kuti ndezvipi zvinhu zvinotungamira kune yakawandisa gasi. Nekuita shanduko yemararamiro kana kugadzirisa nyaya dzehutano, isu tinogona kuderedza kuputika kwemangwanani kana husiku.
Zvinogona kuita sekunge une gasi rakawanda remangwanani, asi nyanzvi dzinoratidza kuti hazvisi zvechokwadi nguva dzose. Isu hatina mukana wekumedza mweya muhope dzedu, asi chaizvoizvo tinowanzoita fart kupfuura kana tamuka. Izvi zvinogona kunge zvine chekuita nekuchinja kwemetabolism yemuviri paunenge wakarara, kunyangwe isu tichiramba tisinganzwisisike.
Zvingangove zvakare zvine chekuita nemashandiro anoita anu anal sphincter, nhanho yako yekuzorora, uye madzvinyiriro anowanikwa mukati me rectum anotibatsira kudzinga gasi nechituru (poop). Kudzvinyirirwa kweanal uye rectal kunobatanidza ne farting uye stool dzimwe nguva kunoongororwa neanorectal manometer test, iyo inowanzoshandiswa kurapa dambudziko rekuita tsvina muvana.
Iyo sphincter inodzora kugona kwako kupfuudza gasi, iyo yakavakirwa pane chaiwo mafungiro uye mameseji kubva kune tsinga system. mumwe, anonzi coloanal reflex, inoshanda kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uri kure
mumwe, anonzi rectoanal inhibitory reflex, inobvumira sphincter yemukati kuti isunungure asi kwete yekunze sphincter. Izvi zvinobatsira kudzora gasi uye mafambiro ematumbo.
Vanhu kazhinji havarasikirwe nekudzora ura kana vakarara kunze kwekunge paine chikonzero chekurapa, asi gasi pacharo rinogona kupfuura. Kune rumwe rutivi, kurara kunodzivisa basa remhasuru rinobatanidzwa mumhinduro idzi, saka vamwe vanhu vangaona kuti vane gasi rakawanda ramangwanani pavanomuka.
Remedios
Kana chiremba akatonga dambudziko rehutano rinokonzera sechikonzero chekuputika kwemangwanani, tinogona kukwanisa kubatsira kuderedza dzimwe nguva kuputika kwemangwanani nekudya uye kuchinja mararamiro. Sezvineiwo, shanduko idzi dzinofanirwa kuitwa masikati kana husiku hwapfuura kuti tisamuke tichinzwa kudzimbira.
Shanduko mukudya
Kudya miriwo yakawanda uye cruciferous miriwo inogona kutungamirira kukuputika kwemangwanani, kunyanya kana takadya zvokudya izvi usiku hwakapfuura. Kudya zvokudya zvidiki muswere wose wezuva uye kudzivisa kudya usati warara kunogonawo kubatsira kuderedza kuzvimba kwemudumbu.
Kuderedza sodium kwakaratidzawo kuderedza mudumbu kuputika. Zvimwe zvidzidzo zvakawana kuti kuputika kubva kune-high-fiber kudya kunogona kuderedzwa nekucheka shure kwepamusoro-sodium zvokudya. Kana kuchifungidzirwa kusawirirana kwezvokudya, zvingabatsira kuchengeta dhayari rezvokudya kuti ugoverane nachiremba. Hazvikurudzirwi kubvisa mishonga inokosha pasina kutanga kubvunzurudza chiremba.
Inwa herbal tea
Pamusoro pekuwedzera kunwa kwako kwemvura, kunwa mamwe emiti yemiti inogona kubatsira kubvisa kuzvimba. Makwenzi anotevera anogona kuderedza kuzvimba pano neapo:
- Anise
- Caraway
- Chamomile
- Cilantro
- Fennel
- Mint
- Tsangamidzi
- Turmeric
Kugaya enzyme
Digestive enzyme supplements inogona kubatsira vamwe vanhu vasina ma enzymes akakwana mune yavo GI turakiti. Aya ma enzymes anowanzo batsira kuputsa chikafu chatinodya uye kubvisa chikafu chacho. Pasina ivo, kushaya zvokudya zvinovaka muviri, kuzvimba, uye zvimwe zvinokanganisa zvinogona kuitika.
Kana tichida kuziva nezve maenzayimu ekugaya, tinotanga tataura nachiremba. Nyanzvi inogona kutibatsira kuona kana kuzvimba uye zvimwe zviratidzo zvingave zvine chekuita nekushomeka kwe enzyme uye kutikurudzira zvigadzirwa zvakatikodzera.
Dzidzira
Kugara uchirovedza muviri kunogona kubatsira kuvandudza kugaya, nokudaro kuderedza njodzi yekuzvimba. Zvisinei, kunyange kuputika kwenguva pfupi kwekushanda kwezuva rose kunogona kubatsira.
Imwe ongororo diki yakawana kuti kufamba nekukurumidza kwemaminetsi gumi kusvika gumi nemashanu mushure mekudya kwakabatsira kuderedza kuputika kusingagumi muvatori vechikamu. Saka zvingava zvakanaka kufamba-famba kwemaminitsi mashomanana mushure mekudya kwemanheru. Unogona kuramba uchishanda nekurongedza ndiro kana kugadzirira kudya kwezuva rinotevera.