Ukudla okungu-5 ukwenza ngcono ukuhanjiswa kwamathumbu

Thuthukisa ukuhamba kwamathumbu

Ukuba nokuhamba okuhle kwamathumbu kubalulekile ukujabulela impilo enhle. Ngoba ukususa udoti emzimbeni kuyadingeka ukuze yonke into isebenze kahle ngaphakathi kithi. Futhi ukuqunjelwa kungadala ukuphazamiseka okuhlukahlukene njengokuvuvukala kwemithambo, okwaziwa kangcono njengama-hemorrhoids noma i-anal fissure, phakathi kwabanye. Ngalesi sizathu, kubaluleke kakhulu ukuthi ngokwemvelo sithande izinto ezilahlwayo ngendle.

Ukwenza ngcono ukuhamba kwamathumbu, kubalulekile ukulandela ukudla okuhlukahlukene, okulinganiselayo nokunempilo. I-Fibre yisakhamzimba esisiza kakhulu, kepha hhayi kuphela, ngoba okunye njengokudla okuvutshiwe, i-hydration noma amafutha yilawo athanda ukuhamba. Uma ufuna ukuthola ukuthi ungathuthukisa kanjani ukuthuthwa kwakho kwamathumbu kuye khipha zonke izinsuku futhi ngaleyo ndlela uthuthukise impilo yakho, kufanele ufake lokhu kudla ekudleni kwakho.

Ungakuthuthukisa kanjani ukuhamba kwamathumbu

Ngaphezu kokudla, i-hydration idlala indima enkulu kulesi sibalo. Uhlelo lokugaya lunemisebenzi eminingana futhi omunye wayo ukwakheka kwendle yokuqeda udoti emzimbeni. Njengoba lezi zimila, amathumbu amakhulu asusa amanzi futhi ngaleyo ndlela aqine. Lapho umzimba unganisiwe ngokwanele, indle iba nzima kakhulu futhi yomile futhi kuba nzima ukudlula.

Ukungabi namanzi kungenye yezimbangela ezinkulu ze ukuqunjelwa, ngakho-ke kubaluleke kakhulu ukwamukela imikhuba emihle ukugwema ukungasebenzi kahle kokuhamba kwamathumbu. Lapho lokhu kwenzeka, indle iba buhlungu, kungavela ama-hemorrhoids, ukuqhekeka kwezindunu, nokungakhululeki esiswini njengokuqunjelwa. Ukuphuza amalitha amabili amanzi ngosuku kuzokusiza ukuthuthukisa ukuhamba kwamathumbu, ngaphezu kokufaka lokhu kudla ekudleni kwakho.

Izithelo

Kiwi ukuthuthukisa ithrafikhi

Umthombo wemvelo we-fiber, amavithamini namaminerali, izithelo kungukudla okungeke kulahleke kunoma yikuphi ukudla okunempilo. Ukwenza ngcono ithrafikhi, okuhle kakhulu ngama-kiwi, ama-plums, amawolintshi nama-apula. Ikakhulukazi i-kiwi iwukudla okunconyelwa kakhulu kubantu abahlala behlushwa ukuqunjelwa. Lesi sithelo sicebile nge-fiber encibilikayo futhi futhi siyiprebiotic yemvelo. Yiba nama-kiwi ama-2 njalo ekuseni ngesidlo sasekuseni futhi uzoba nethrafikhi ejwayelekile.

Obhontshisi abaluhlaza okotshani

Imifino nemifino kukonke kudingekile ekudleni okunempilo, njengoba kungukudla okune-fiber, amavithamini kanye namaminerali abaluleke kakhulu ekusebenzeni kahle komzimba womuntu. Kepha uma kukhona imifino enconyiwe ngokukhethekile yokwenza ngcono ithrafikhi, kungabhontshisi abaluhlaza. Lezi izi icebile ku-fiber encibilikayo, okusho ukuthi kungukudla kwe-microbiota yamathumbu.

Ama-oat flakes

Ngokuvamile, okusanhlamvu okuphelele kuyadingeka ekusebenzeni okuhle kwamathumbu, kepha ikakhulukazi ama-oats ngezinzuzo zawo eziningi. Phakathi kwabo, ama-oats ahlanganisiwe acebile ku-fiber encibilikayo, okusho ukuthi isebenza njenge-prebiotic yemvelo. Ungathatha ama-oat flakes ekudleni kwasekuseni, ngeyogathi noma okhilimu bakho bemifino obathandayo.

Amafutha omnqumo e-virgin angeziwe

Amafutha omnqumo e-virgin angeziwe

Waziwa emhlabeni wonke njengegolide eliliwuketshezi, uwoyela wethu ongeyena owe-virgin ungokunye kokudla okuhlonishwa kakhulu. Kuhlelo lokugaya ukudla kubalulekile, ngoba kugcina i-fecal bolus igcotshisiwe futhi lokhu kuthanda ukuxoshwa kwayo nge-anus. Vele, amafutha kufanele athathwe kubanda kumasaladi noma ukwengeza ukunambitheka kwemifino, izipuni eziphakathi kuka-4 no-6 wamafutha omnqumo e-virgin angabandiswanga ngosuku zanele ukuhamba kwamathumbu okulungile.

Ifilakisi nembewu ye-chia ukuthuthukisa ukuhamba kwamathumbu

Zithathwa njengokudla okuphezulu kakhulu kwezakhiwo zazo eziningi eziwusizo zezempilo. Phakathi kwazo kukhona impahla yokwenza ngcono ukuhamba kwamathumbu. Lapho imbewu ifakwa emanzini, khipha into yesitshalo ebizwa nge-mucilage. Le nto inomthwalo wokuhlanza amathumbu futhi ikhuthaze ukuhamba kwamathumbu.

Ngaphezu kokufaka lokhu kudla ekudleni kwakho, kanye nokunye ukudla okunempilo nokudingekayo okunjengobisi, amaprotheni ezilwane nemifino, imidumba noma amafutha, kufanele ufake umsebenzi omncane womzimba nsuku zonke enkambisweni yakho. Ukuzivocavoca umzimba kubalulekile ukukhuthaza ukunyakaza amathumbu. Ngamafuphi, i-hydration, ukudla okunomsoco nokuzivocavoca umzimba kuyizihluthulelo zempilo enhle yamathumbu.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.