Ukungahambi rhoqo okanye kunzima ukuya kwindlu yangasese ngaphezu kweeyure ezingama-72 kuthathwa njengemeko yokuqunjelwa. Kukho abantu abanomthamo omkhulu wokuhamba kwamathumbu emihla ngemihla, kwaye kuyinto eqhelekileyo ukudlula amaxesha ama-3 ngeveki. Nabani na kuthi uye wadlula kule ngxaki ngaxa lithile, nangona kunjalo, yinto enokulawulwa ngokutya okutyebileyo kwifiber, i-hydration elungileyo kunye namayeza athile abonakaliswe ukuqunjelwa.
Kutheni siqhina?
Ukuba nendle embalwa okanye eqinileyo ziimpawu zokuba sinengxaki yokuqhinwa. Kuyinyani ukuba umntu ngamnye uhlukile kwaye unezihlandlo ezahlukeneyo ngokuxhomekeke kwiminyaka, ukutya kunye nendlela yokuphila; kodwa ukuba ayidluli kwi-3 ye-evacuations ngeveki, sinengxaki.
Into eqhelekileyo kukuba zihamba ngexesha kunye neziqendu zexeshana, nangona ukuba iba yingxaki engapheliyo inokukhokelela kwintlungu yesisu, isicaphucaphu, njl. Nazi izizathu ezicacileyo zokuqhina:
- Ukuthathwa kwefiber ephantsi. Ifayibha ibalulekile ukuze ibekho kukutya kwethu. Yinto eyenziwa ngumzimba wethu, kodwa kufuneka iququzelele iinkqubo ezithile kwinkqubo yokugaya. Ukuba kukho ukusilela kwefayibha, kuqhelekile ukuba kuqhinwe kwaye kuvele ilindle eliqinileyo.
- Uxinzelelo. Isantya sobomi esibuphilayo senza ukuba cortisol Nyusa. Le hormone ivelisa umphumo we-diuretic obangela ukuphuma kwamanzi emzimbeni, ngoko ke umzimba wethu ubuyisela amanzi kwilindle ekufunxeni kwamathumbu.
- Ukusetyenziswa kotywala. Njengoko sonke siyazi, utywala bunomphumo wokunciphisa umzimba, yingakho kunokubangela ukuqunjelwa.
- iziselo ezinomdla. Kwenzeka okufanayo nakwiziselo ezifana nekofu, iti okanye itshokolethi. Ezo zivuselela ukukhuselwa kwe-adrenaline zihambelana neemeko zokuphaphama kunye noxinzelelo.
- Ubuthathaka bemisipha yomgangatho we-pelvic. Kuwo omabini abasetyhini kunye namadoda, kubaluleke kakhulu ukuba ne Umgangatho we-pelvic ukomelezwa. Iqukethe izihlunu ezihambelana nokunyanzeliswa kwe-rectum kunye nokuvulwa kwe-anal sphincter.
- Amanye amayeza. Kungenzeka ukuba amanye amayeza analo mphumela, ngakumbi i-anxiolytics, i-antidepressants, i-antihypertensives, i-calcium kunye ne-iron supplements, i-diuretics okanye i-anti-inflammatories.
Amayeza ngokuchasene nokuqhinwa
Njengoko usenokuba ubonile, ukuqhinwa sisiphumo sokudityaniswa kwemikhwa emibi: ukuphelelwa ngamanzi emzimbeni, indlela yokuphila engafanelekanga, kunye nokutya okungafanelekanga. Into yokuqala ekufuneka siyenze kukulungisa konke oku kwaye siphumeze inkqubo yokuzivocavoca umzimba. Kwimeko nayiphi na into, ukhetho lokugqibela lufanele lube kukubhenela kwi-self-medicine kunye ne-laxatives. Ngaloo nto sinokwenza kuphela ukuxhomekeka kwaye sihlupheke iziphumo ebezingalindelekanga.
Yandisa ukusetyenziswa kweziqhamo kunye nemifuno
Sithe ngaphambili ukuba ukusetyenziswa kwefayibha yemihla ngemihla kubalulekile ukukhuthaza ukuhamba kwamathumbu. Iziqhamo kunye nemifuno, ukongeza kwiinkozo ezipheleleyo, lukhetho olufanelekileyo lokuthatha ifayibha. Iiprunes (zombini iirasintyisi kunye nentsha), i-kiwis, iibhanana, ii-apile, kunye neeavokhado ziziqhamo ezicetyiswa kakhulu.
Hlala unamanzi
Ukufakwa kwamanzi ngamanzi kubaluleke kakhulu ukuze umzimba wenze imisebenzi yawo ngokufanelekileyo. Kwakhona, ukuba ungumdlali, kuyimfuneko ngokuphindwe kabini ukuba ugcwalise umzimba wakho ngaphambi, ngexesha nasemva koqeqesho. Kunye nokuzivocavoca umzimba, uya kuphucula ukuhamba kwamathumbu akho.
Yitya amafutha anempilo
Musa ukoyika amafutha, ioli eyongezelelweyo, i-avocados kunye namantongomane yiyona ndlela ingcono yokuzisa le macronutrient. Ngokwengqiqo, akufanele uyisebenzise kakubi ukuze ungadluli iikhalori, kodwa ukusetyenziswa kwayo kwansuku zonke kuyimfuneko.