Kuyini ukuqunjelwa?
Ukukhipha amathumbu njalo kuwumsebenzi obalulekile ekugcineni umzimba unempilo. Ukuvumelana kwesitulo esinempilo kufanele kube okuthambile, ngendlela "yesoseji". Ukuqunjelwa kwenzeka lapho indle iqina kukholoni futhi ingaphumi.
Ukuqunjelwa kungabangelwa ukuphelelwa amanzi emzimbeni, ukucindezeleka, ukuntuleka kwe-fiber, ukudla ngokweqile, nokudla ukudla okungenampilo. Ukuqunjelwa ngokuvamile kuwumphumela omubi wemithi. Ukuqunjelwa kungathinta abantu banoma iyiphi iminyaka, kodwa kuvame kakhulu kubantu asebekhulile. Ingxenye eyodwa kwezintathu yabantu abadala abangaphezu kweminyaka engama-60 bahlushwa yilesi simo. Ngaphezu kwalokho, abesifazane basengozini, ikakhulukazi abakhulelwe noma abasanda kubeletha, kanye nabantu abanganyakazi kakhulu.
Ukuqunjelwa kuyinto ecasulayo kakhulu, kodwa ngenhlanhla, maningi amakhambi asekhaya angaxazulula inkinga.
Water
Lapho umuntu ephelelwa amanzi emzimbeni, umzimba wakhe uqala ukudonsa amanzi kuzo zonke izicubu zomzimba, kuhlanganise nekholoni.
Ukuxazulula inkinga, phuza amanzi amaningi - izibuko ezingu-6-8 ngosuku.
Ikhofi
I-caffeine iyakwazi ukugqugquzela ukuphuma - ibangela ukufinyela kwemisipha yamathumbu. Kodwa-ke, ikhofi libuye liwukhiphe amanzi emzimbeni, ngakho-ke udinga ukuphuza amanzi amaningi kanye nalo ukuze ungenzi isimo sibe sibi kakhulu.
Itiye
Uketshezi olufudumele ngokwalo luthulisa uhlelo lokugaya ukudla. Itiye elimnyama neliluhlaza liqukethe ne-caffeine, evuselela amathumbu. Kodwa kunezinye izithako ezisiza ngaphezu kokuqunjelwa:
- i-ginger - lesi sinongo sisheshisa ukugaya;
- i-peppermint - i-menthol ipholisa isisu uma kwenzeka ucasukile futhi isiza ukuhambisa isitulo emathunjini;
- i-chamomile - ikhulula imisipha, kuhlanganise namathumbu;
- impande ye-licorice - inezindawo zokulwa nokuvuvukala, ezizosiza ukunciphisa umsebenzi wokugaya ukudla ngemva kokudla;
- impande yedandelion - ikhulula ukuqunjelwa okuncane ngokuvuselela isibindi.
Ijusi kalamula
Ijusi kalamula isiza ukususa ubuthi emzimbeni.
Njengosizo lwemvelo lokugaya, ujusi kalamula ungangezwa emanzini okuphuza noma etiyeni ukuze kuthuthukiswe ukugqugquzelwa kwamathumbu. Ijusi kalamula esanda kukhanywa ingcono kakhulu.
Amanzi kakhukhunathi
Amanzi kakhukhunathi akhipha ubuthi futhi anomswakama. Ithuthukisa ukusebenza kwezinso futhi ikhuthaze isimiso sokugaya ukudla. Amanzi kakhukhunathi aqukethe ne-magnesium, esiza imisipha esodongeni lwamathumbu ikhiphe indle emzimbeni.
Ubisi kanye ne-ghee
Nakuba ukudla ubisi oluningi ngezinye izikhathi kungabangela ukuqunjelwa, abanye abantu bayazuza obisini olufudumele ukuze bavuse amathumbu abo, ikakhulukazi ngokufaka i-ghee.
Engeza amathisipuni angu-1 kuya kwangu-2 we-ghee obisini olufudumele kusihlwa ukuze ushukumise kahle futhi ngokwemvelo ukugeleza kwamathumbu ngakusasa ekuseni.
probiotics
Ama-probiotics asiza ukubuyisela amagciwane anempilo ohlelweni lokugaya ukudla.
Ama-probiotics emvelo atholakala ku-sauerkraut ne-yogurt - qiniseka ukuthi ufaka lokhu kudla ekudleni kwakho. Noma thatha ama-probiotics njengesengezo.
I-fiber (i-cellulose)
I-fiber ithuthukisa impilo yokugaya ukudla kanye nokuncipha kwesisindo. I-fiber iyancibilika futhi ayincibiliki. I-Soluble yengeza ivolumu esitulweni. I-Insoluble inomthelela ejubaneni lokuhamba kwe-fecal mass ngokusebenzisa ikholoni. Udinga ukudla ama-25-30 g we-fiber yokudla ngosuku.
Ukudla okucebile nge-fiber:
- imifino;
- izithelo;
- ubhontshisi;
- i-oatmeal;
- Imbewu yefilakisi;
- bran.
Ngokuvamile ziqukethe kokubili izinhlobo ze-fiber ezincibilikayo nezingancibiliki.
Uma ngesizathu esithile lokhu kudla kungasebenzi kuwe noma ungakuthandi, ungasebenzisa izithasiselo ze-fiber ezithengwayo – ziza ziyi-capsule noma ziyimpushana, zingafakwa emanzini noma kujusi (kodwa hhayi soda!) futhi ithathwe ukuthuthukisa ukugaya.
Futhi ungakhohlwa ukuphuza amanzi - kuzonciphisa imiphumela emibi yefayibha, njengokuqunjelwa.
Ama-prunes, amakhiwane kanye namagilebhisi omisiwe
Ama-prunes athathwa njengekhambi elijwayelekile lasekhaya lokuqunjelwa amakhulu eminyaka. Ngaphezu kwe-fiber, iqukethe i-sorbitol, enomphumela we-laxative.
Omisiwe namakhiwane anomphumela ofanayo.
Uju
Uju lucebile ngama-enzyme athuthukisa ukugaya. Ngaphezu kwalokho, iyi-laxative emnene.
Yidla uju ngendlela emsulwa noma ulufake etiyeni, emanzini noma obisini olufudumele.
Omega-3
I-Omega-3s i-polyunsaturated fatty acids. Ngokwemvelo zishukumisa ukunyakaza kwamathumbu. Futhi atholakala ekudleni okufana nezinhlanzi ezibomvu, ukwatapheya, amafutha ezinhlanzi, amafutha embewu ye-hemp, amafutha e-linseed.
Uma ungakuthandi lokhu kudla, thenga izithasiselo ze-omega-3 esitolo semithi.
UFennel
I-Fennel iyisinongo esinomphumela opholile we-laxative. Imbewu ye-Fennel yandisa umsebenzi wama-enzyme wesisu, isiza isitulo sidlule kukholoni ngokuphumelelayo.
I-fennel eyosiwe ingafakwa emanzini afudumele futhi iphuzwe kusihlwa.
Ibhotela le-Kastorovoe
I-laxative yemvelo, amafutha e-castor, atholakala kubhontshisi we-castor, angathathwa ngomlomo ukuze akhuthaze ukunyakaza kwamathumbu. Lawa mafutha awagcini nje ngokugcoba amathumbu, kodwa futhi abangela ukuthi afinyezeke.
Thatha amathisipuni angu-1-2 kawoyela we-castor esiswini esingenalutho. Ngemuva kwamahora angu-8, ukunyakaza kwamathumbu kufanele kuthuthuke.
Sena
I-Senna isitshalo esisebenzisa amaqabunga, izimbali nezithelo. Isetshenziswe izinkulungwane zeminyaka njenge-laxative yemvelo. I-Senna isiza ukufinyeza izindonga zomgudu wokugaya ukudla. Ingasebenza kahle kakhulu futhi ihlale amahora ambalwa ngemuva kokusetshenziswa.
I-Senna grass yenziwa njengetiye. Iyatholakala futhi njengethebhulethi noma i-powder supplement.
Aloe vera
I-aloe vera ivamise ukusetshenziselwa phezulu ukwelapha ukusikeka nokusha, kodwa ingathathwa nangaphakathi ukuze kudambise umgudu wokugaya ukudla.
Phuza ijusi yenhlaba engenalutho noma uyifake kuma-smoothie noma ezinye iziphuzo ukuze ukhulule ukuqunjelwa.
Vitamins
Amavithamini awusizo ekugcineni ibhalansi yawo wonke uhlelo lokugaya ukudla. Ngempilo ye-gastrointestinal tract, odokotela batusa:
- i-vitamin C;
- amavithamini B1, B5, B9, B12.
Yidla ukudla okuqukethe la mavithamini - lokhu kuzosiza ukwandisa inani lokuphuma kwamathumbu. Noma thatha amavithamini ngendlela yezithako.
Okukhukhumalisa amakhekhe
Omunye umkhiqizo ozosiza ukuhlanza ikholoni. Isoda yokubhaka ihlangana ne-asidi yesisu ukuze inyakazise ukuphuma kwamathumbu.
Chaza ithisipuni elingu-1 le-baking soda enkomishini engu-XNUMX/XNUMX yamanzi afudumele nesiphuzo.
Exercises
Ukuzivocavoca njalo kuzosiza ukugcina ukunyakaza kwamathumbu okunempilo.
Thatha ukugijima - kungenza amathumbu kusebenze ikholoni, okwenza indle inyakaze. Ukudansa kothando. Noma hamba imizuzu engu-10-15 izikhathi ezingu-2 ngosuku - umphumela uzofana.
Uma ukuqunjelwa kubangela ukungakhululeki, ukuqunjelwa, noma amajaqamba okwenza kube nzima ukujima, thatha i-yoga. Ukunyakaza okujikelezayo komzimba kuzoba usizo ikakhulukazi - kulokhu, amathumbu acindezelwe, isitulo sithambile futhi siphuma kangcono.
Ukubhucungwa kwamathumbu
Ukubhucunga isisu kuyasiza nasekuqunjelweni.
Ulale ngomhlane, cindezela ngokwewashi esiswini sakho cishe imizuzu eyi-10 ukuze usize ukusunduza indle kukholoni. Le massage kufanele yenziwe izikhathi ezi-2 ngosuku.
I-Enemas
Bazokusiza uma udinga ukuqeda ukuqunjelwa ngokushesha.
Ngokuvamile, i-enemas iphephile futhi kulula ukuyisebenzisa, kodwa odokotela abakweluleki ukuthi bathatheke nabo.
Amakhandlela
Elinye ikhambi lokuqunjelwa ama-laxative suppositories, afakwa erectum. I-suppository ye-glycerin ingadambisa ukuqunjelwa okuncane kuya kokulinganisela. Ngemuva kwesingeniso, i-suppository iqala ukuncibilika futhi ivuselele ukuthunjwa.
Imibuzo nezimpendulo ezidumile
Sikucele ukuthi uphendule imibuzo edumile mayelana nokuqunjelwa I-Gastroenterologist uMarata Zinnatullina.
Kuyisiko ukuhlukanisa phakathi kokuqunjelwa okuyisisekelo (okusebenzayo) njengesifo esizimele, kanye nesesibili - uphawu lwezinye izifo (umdlavuza, isifo sofuba, izifo zezinzwa, i-endocrine, ukuphazamiseka kwengqondo, njll.).
Ukuqunjelwa kungaholela ebuhlungu besisu, umuzwa wokugcwala, ukudakwa. Ekugcineni, ukuvinjwa kwamathumbu, i-diverticulosis yamathumbu, i-rectal prolapse, nokopha kwe-hemorrhoidal kungenzeka. Abantu abanokuqunjelwa basengozini enkulu yokuba nomdlavuza wekoloni kunabantu abanomsebenzi ojwayelekile wamathumbu.
● phuza amanzi anele;
● ukwandisa okuqukethwe kwe-fiber yokudla ekudleni (imifino, izithelo, amakhambi, ukulungiswa okuphelile kwe-fiber yokudla);
● gwema ukuphumula isikhathi eside ekudleni.
I-Russian Gastroenterological Association incoma ukusebenzisa i-psyllium yokuqunjelwa - leli yigobolondo lembewu ye-psyllium. Ngokuqokwa kwe-psyllium, izihlalo zansuku zonke zingafinyelelwa cishe kuzo zonke iziguli.
Uma kungekho amatshe ku-gallbladder (i-ultrasound yezitho zesisu yenzelwa lokhu), i-Donat magnesium noma i-Zajechitska amanzi amaminerali anomunyu, kanye namafutha emifino (i-linseed, i-olive, njll.) ingasetshenziswa.