Zvikafu zvishanu zvekuvandudza matumbo ekufambisa

Natsiridza ura kutama

Kuve neakanaka matumbo ekufambisa kwakakosha kuti unakirwe noutano hwakanaka. Nekuti kubvisa tsvina kubva mumuviri kunokosha kuitira kuti zvese zvishande nemazvo mukati medu. Uye kupatirwa kunogona kukonzera kukanganisika kwakasiyana senge kuzvimba kweitsinga, kunonyatso kuzivikanwa sehemorrhoids kana anal anal fissure, pakati pevamwe. Nechikonzero ichi, zvakakosha kwazvo kuti zvisikwa zvifadze marara kuburikidza nemutsvina.

Kuti uvandudze hutumbu hwekufamba, zvakakosha kuti utevedze akasiyana, akaenzana uye ane hutano chikafu. Fiber ndiyo zvinovaka muviri inobatsira zvakanyanya, asi kwete iyo yega, nekuti zvimwe zvakaita sekudya zvakaviriswa, hydration kana mafuta ndizvo zvinofarira kufamba. Kana iwe uchida kutsvaga maitiro ekuvandudza ako matumbo ekufambisa kuenda buda zuva rega rega uye nekudaro uvandudze hutano hwako, unofanirwa kusanganisa izvo zvekudya mukudya kwako.

Maitiro ekuvandudza matumbo ekufambisa

Pamusoro pechikafu, hydration inoita basa rakakura mune ino equation. Iyo yekugaya sisitimu ine akati wandei mashandiro uye imwe yacho kugadzirwa kwechituru kubvisa tsvina kubva mumuviri. Nepo izvi zvichiumbwa, ura hukuru hunobvisa mvura uye nekudaro vanoomesa. Kana muviri usina kukwana zvakakwana, chigaro chinova chakaomesesa uye chakaoma uye chinova chakaoma kupfuudza.

Kushaikwa kwemvura ndiyo imwe yezvikonzero zvikuru zve kupukunyuka, saka zvakakosha kuti utore tsika dzakanaka kuti udzivise kusashanda kwematumbo ekufambisa. Kana izvi zvikaitika, zvituru zvinova zvinorwadza, mamota, kutsemuka nekumashure, uye kusagadzikana kwemudumbu kunoitika sekuzvimbirwa. Kunwa 2 litita emvura pazuva kuchakubatsira iwe kugadzirisa matumbo ekufambisa, pamusoro pekusanganisa izvi zvekudya muchikafu chako.

Zvibereko

Kiwi kugadzirisa traffic

Natural sosi ye fiber, mavitamini uye zvicherwa, michero ndicho chikafu chisingakwanise kushayikwa mune chero chikafu chine hutano. Kuvandudza traffic, akanakisa kiwi, plums, orenji nemaapuro. Kiwi kunyanya chikafu chinokurudzirwa kune vanhu vanogara vachirwara nekuzvimbirwa. Ichi chibereko chakapfuma mune yakasungunuka fiber uye zvakare yakasikwa prebiotic. Iva ne2 kiwis mangwanani oga oga pakudya kwekuseni uye uchave uine traffic yenguva dzose.

Bhinzi dzakasvibirira

Muriwo nemiriwo zvakajairika zvakakosha mukudya zvine hutano, sezvo zviri chikafu chakapfuma mufibre, mavitamini uye mamineral akakosha kwazvo mukushanda chaiko kwemuviri wemunhu. Asi kana paine muriwo unokurudzirwa kuti uvandudze traffic, ibhinzi yegirini. Izvi ndizvo yakafuma mune yakasviba fiber, zvinoreva kuti icho chikafu chemudumbu microbiota.

Oat flakes

Pakati pese, zviyo zvakakwana zvinodikanwa kuti zvive zvakanaka zvemukati basa, asi kunyanya oats kune ayo mazhinji mabhenefiti. Pakati pavo, maoat akakunguridzirwa akapfuma mune yakasanganiswa fiber, zvinoreva kuti inoshanda seyakasarudzika prebiotic. Iwe unogona kutora oat flakes pakudya kwemangwanani, ne yogati kana mumafuta ako emuriwo aunofarira.

Mamwe mhandara yemafuta emuorivhi

Mamwe mhandara yemafuta emuorivhi

Inozivikanwa pasi rese segoridhe remvura, oiri yedu yemhandara yemafuta emuorivhi ndeimwe yezvikafu zvinoremekedzwa zvine hutano. Kune iyo digestive system yakakosha, nekuti inochengeta fecal bolus yakanyoroveswa uye izvi zvinofarira kudzingwa kwayo kuburikidza neiyo anus. Ehe, mafuta acho anofanira kutorwa kutonhora mumasadhi kana kuwedzera kuravira kumiriwo, pakati pe4 ne6 mashupuni emafuta echando emhandara emafuta emuorivhi pazuva anokwana kuita zvakakwana ura kutama.

Mufurakisi uye mbeu dzechia kuvandudza ura kutama

Ivo vanoonekwa seakanyanya chikafu kune avo mazhinji anobatsira ehutano. Pakati pavo pane chivakwa chekuvandudza hutumbu hwekufamba. Kana mbeu dzanyoroveswa, kusunungura chinhu chemuti chinonzi mucilage. Ichi chinhu chine basa rekuchenesa ura uye chinosimudzira kutenderera.

Pamusoro pekusanganisa izvi zvekudya mukudya kwako, pamwe nezvimwe zvekudya zvine hutano uye zvakakosha zvakadai semukaka, mapuroteni emhuka uye emuriwo, nyemba kana mafuta, iwe unofanirwa kusanganisa chiitiko chemuviri zuva rega rega mune ako maitiro. Kurovedza muviri kwakakosha kusimudzira kufamba ura. Muchidimbu, hydration, kudya kunovaka muviri uye kurovedza muviri ndiwo makiyi ehutano hwakanaka hwemukati.


Izvo zviri muchinyorwa zvinoomerera pamisimboti yedu ye tsika dzekunyora. Kuti utaure chikanganiso tinya pano.

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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako