Ukuya endlini yangasese okungajwayelekile noma okunzima amahora angaphezu kwama-72 kuthathwa njengesimo sokuqunjelwa. Kunabantu abanemvamisa enkulu yokunyakaza kwamathumbu nsuku zonke, futhi kuvamile ukweqa izikhathi ezi-3 ngesonto. Noma ubani kithi uke wabhekana nalokhu kungahambi kahle esikhathini esithile, noma kunjalo, kuyinto engalawulwa ngokudla okucebile ku-fiber, i-hydration enhle kanye nemithi ethile ekhonjiswe ukuqunjelwa.
Kungani siqunjelwa?
Ukuba nendle embalwa noma eqinile kuyizimpawu zokuthi siphethwe ukuqunjelwa. Kuyiqiniso ukuthi umuntu ngamunye uhlukile futhi unemvamisa ehlukile kuye ngeminyaka, ukudla kanye nendlela yokuphila; kodwa uma kungeqi ukukhishwa okungu-3 ngesonto, sinenkinga.
Into evamile ukuthi zigcina isikhathi kanye neziqephu zesikhashana, nakuba uma kuba yinkinga engapheli kungase kubangele ubuhlungu besisu, isicanucanu, njll. Nazi izimbangela ezisobala kakhulu zokuqunjelwa:
- Ukudla okuphansi kwe-fiber. I-fiber ibalulekile ukuze ibe khona ekudleni kwethu. Kuyinto umzimba wethu ongawutholi, kodwa udinga ukwenza lula izinqubo ezithile ohlelweni lokugaya ukudla. Uma kukhona ukushoda kwe-fiber, kuvamile ukuthi kuvele ukuqunjelwa kanye nendle eqinile.
- Ukucindezeleka. Ijubane lempilo eliphithizelayo esiyiphilayo lenza ukuthi i-cortisol ukwanda. Le hormone ikhiqiza umphumela we-diuretic obangela ukuphelelwa amandla kwamanzi emzimbeni, ngakho umzimba wethu ubuyisela amanzi endle ekumunceni kwamathumbu.
- Ukusetshenziswa kotshwala. Njengoba sonke sazi, utshwala bunomphumela wokuqeda amanzi emzimbeni, yingakho bungabangela ukuqunjelwa.
- iziphuzo ezijabulisayo. Kwenzeka okufanayo nangeziphuzo ezifana nekhofi, itiye noma ushokoledi. Lezo ezikhuthaza ukukhiqizwa kwe-adrenaline zihlobene nezimo zokuphaphama nokucindezeleka.
- Ubuthakathaka bemisipha ye-pelvic floor. Kokubili abesifazane nabesilisa, kubaluleke kakhulu ukuba ne- isinqe kwaqiniswa. Iqukethe imisipha ehlobene nokufinyezwa kwe-rectum nokuvulwa kwe-anal sphincter.
- Eminye imithi. Kungenzeka ukuthi eminye imithi inalo mphumela, ikakhulukazi i-anxiolytics, i-antidepressants, i-antihypertensives, i-calcium ne-iron supplements, i-diuretics noma i-anti-inflammatories.
Amakhambi ngokumelene nokuqunjelwa
Njengoba kungenzeka usubonile, ukuqunjelwa kuwumphumela wenhlanganisela yemikhuba emibi: ukuphelelwa amanzi emzimbeni, indlela yokuphila engenampilo, kanye nokudla okungenamsoco. Into yokuqala okufanele siyenze ukulungisa konke lokhu futhi sisebenzise isimiso sokuzivocavoca umzimba. Kunoma yikuphi, inketho yokugcina kufanele kube ukuphendukela ekuziphatheni kwakho ngama-laxatives. Ngalokho singakha kuphela ukuncika futhi sibhekane nemiphumela engemihle.
Khulisa ukusetshenziswa kwezithelo nemifino
Sike sasho ngaphambili ukuthi ukusetshenziswa kwe-fiber nsuku zonke kubalulekile ukukhuthaza ukuhamba kwamathumbu. Izithelo nemifino, ngaphezu kokusanhlamvu okuphelele, kuyindlela ephelele yokudla i-fiber. Ama-prunes (kokubili omisiwe namasha), ama-kiwi, ubhanana, ama-apula, nokwatapheya yizithelo ezituswa kakhulu.
Hlala u-hydrate
Ukufakwa kwamanzi ngamanzi kubaluleke kakhulu ukuze umzimba wenze imisebenzi yawo ngendlela efanele. Futhi, uma ungumdlali, kuyadingeka kabili ukuthi unikeze amanzi emzimbeni wakho ngaphambi, ngesikhathi nangemva kokuqeqeshwa. Kanye nokuzivocavoca umzimba, uzothuthukisa ukunyakaza kwakho kwamathumbu.
Yidla amafutha anempilo
Ungawesabi amafutha, amafutha omnqumo engeziwe, ama-avocados namantongomane yiyona ndlela engcono kakhulu yokwethula le macronutrient. Ngokunengqondo, akufanele uyisebenzise kabi ukuze ungeqi ama-calories, kodwa ukusetshenziswa kwayo kwansuku zonke kuyadingeka.