Kudzimbidwa - kudzisamalira

Kudzimbidwa ndi pamene simumadutsa chopondapo pafupipafupi momwe mumakhalira. Mpando wanu ukhoza kukhala wouma ndi wouma, ndipo kumakhala kovuta kudutsa.

Mutha kudzimva kukhala otupa ndikumva kuwawa, kapena mungafunike kuvutika mukamayesera kupita.

Mankhwala ena, komanso mavitamini ena, amatha kukupangitsani kudzimbidwa. Mutha kudzimbidwa ngati simupeza fiber yokwanira, kumwa madzi okwanira, kapena kuchita masewera olimbitsa thupi. Muthanso kudzimbidwa ngati mungachedwe kupita kuchimbudzi ngakhale muli ndi chidwi chopita.

Yesetsani kudziwa momwe matumbo anu amayendera, kuti musamadzimbidwe.

Chitani masewera olimbitsa thupi nthawi zonse. Imwani madzi ambiri ndikudya fiber. Yesetsani kuyenda, kusambira, kapena kuchita china chilichonse mwakhama katatu kapena kanayi pa sabata.

Ngati mukumva chilakolako chopita kubafa, pitani. Musayembekezere kapena kuisunga.

Muthanso kuphunzitsa matumbo anu kuti azikhala okhazikika. Kungathandize kupita ku bafa tsiku lililonse nthawi yomweyo. Kwa anthu ambiri, izi zimachitika pambuyo pa chakudya cham'mawa kapena chamadzulo.

Yesani zinthu izi kuti muchepetse kudzimbidwa kwanu:

• Osadya chakudya.
• Pewani zakudya zopakidwa kapena zopepuka, monga mikate yoyera, mitanda, ma donuts, soseji, ma burger odyera mwachangu, tchipisi ta mbatata, ndi batala la ku France.

Zakudya zambiri ndi mankhwala otsekemera achilengedwe omwe angakuthandizeni kusuntha matumbo anu. Zakudya zabwino kwambiri zimathandizira kusuntha zinyalala kudzera mthupi lanu. Onjezerani zakudya ndi ulusi pang'onopang'ono pazakudya zanu, chifukwa kudya michere yambiri kumatha kuyambitsa kuphulika komanso mpweya.

Imwani makapu 8 mpaka 10 (2 mpaka 2.5 L) zamadzimadzi, makamaka madzi, tsiku lililonse.

Funsani wothandizira zaumoyo wanu kuchuluka kwa fiber tsiku lililonse. Amuna, akazi, ndi magulu osiyanasiyana onse ali ndi zosowa zosiyanasiyana za fiber tsiku lililonse.

Zipatso zambiri zimathandiza kuchepetsa kudzimbidwa. Zipatso, mapichesi, apricots, plums, zoumba, rhubarb, ndi prunes ndi zina mwa zipatso zomwe zingathandize. Osasenda zipatso zomwe zili ndi zikopa zodyedwa, chifukwa ulusi wambiri umakhala pakhungu.

Sankhani mikate, zotsekemera, pasitala, zikondamoyo, ndi waffles zopangidwa ndi mbewu zonse, kapena pangani zanu. Gwiritsani mpunga wofiirira kapena mpunga wamtchire m'malo mwa mpunga woyera. Idyani tirigu wapamwamba kwambiri.

Masamba amathanso kuwonjezera ulusi pazakudya zanu. Zomera zina zazitali kwambiri ndi katsitsumzukwa, broccoli, chimanga, sikwashi, ndi mbatata (pomwe khungu lidakalipo). Masaladi opangidwa ndi letesi, sipinachi, ndi kabichi amathandizanso.

Manyowa (ma navy nyemba, nyemba za impso, nandolo, soya, ndi mphodza), mtedza, walnuts, ndi maamondi nawonso amakuwonjezerani fiber pazakudya zanu.

Zakudya zina zomwe mungadye ndi:

• Nsomba, nkhuku, nkhukundembo, kapena nyama zina zowonda. Izi zilibe ulusi, koma sizipangitsa kudzimbidwa kuipiraipira.
• Zokhwasula-khwasula monga ma cookie a mphesa, mipiringidzo ya mkuyu, ndi mbuluuli.

Muthanso kuwaza supuni 1 kapena 2 (5 mpaka 10 mL) yamabichi, mbewu za fulakesi, chinangwa cha tirigu, kapena psyllium pazakudya monga yogurt, chimanga, ndi msuzi. Kapena, onjezerani ku smoothie yanu.

Mutha kugula zofewetsa kuchipinda chilichonse cha mankhwala. Zikuthandizani kuti mupite pansi mosavuta.

Omwe amakupatsirani mankhwalawa amatha kukupatsani mankhwala otsegulitsa m'mimba kuti muchepetse kudzimbidwa kwanu. Kungakhale piritsi kapena madzi. Osamamwa ngati mukumva kuwawa m'mimba, nseru, kapena kusanza. Osazitenga kupitilira sabata limodzi osakambirana ndi omwe akukuthandizani. Iyenera kuyamba kugwira ntchito masiku awiri kapena asanu.

• Ingotengani mankhwala ofewetsa tuvi tolimba pafupipafupi momwe wothandizirayo angafunire. Mankhwala otsegulitsa m'mimba ambiri amamwa ndikudya komanso nthawi yogona.
• Mutha kusakaniza mankhwala otsekemera ndi mkaka kapena msuzi wa zipatso kuti awakometse bwino.
• Nthawi zonse imwani madzi ambiri (makapu 8 mpaka 10, kapena 2 mpaka 2.5 L tsiku) mukamagwiritsa ntchito mankhwala otsegulitsa m'mimba.
• Sungani mankhwala anu otsekemera mosamala mu kabati yazamankhwala, momwe ana sangapiteko.
• Musatenge mankhwala ena ofewetsa mankhwalawa musanalankhule ndi omwe amakupatsani. Izi zimaphatikizapo mafuta amchere.

Anthu ena amatuluka totupa, nseru, kapena zilonda zapakhosi akamamwa mankhwala otsegulitsa m'mimba. Amayi omwe ali ndi pakati kapena akuyamwitsa komanso ana osakwana zaka 6 sayenera kumwa mankhwala otsegulitsa m'mimba popanda malangizo a wowapatsa chithandizo.

Mankhwala opangira mankhwala ambiri monga Metamucil kapena Citrucel amatha kuthandizira kukoka madzi m'matumbo mwanu ndikupangitsa malo anu kukhala ochulukirapo.

Itanani omwe akukuthandizani ngati:

• Sindinakhalepo ndi matumbo m'masiku atatu
• Kutupa kapena kumva kupweteka m'mimba
• Khalani ndi mseru kapena kutaya
• Khalani ndi magazi mu mpando wanu

Camilleri M. Zovuta zam'mimba motility. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 127.

Koyle MA, Lorenzo AJ. Kuwongolera zovuta zamatenda. Mu: Partin AW, Dmochowski RR, Kavoussi LR, Peters CA, olemba.Urology wa Campbell-Walsh. Wolemba 12. Philadelphia, PA: Elsevier; 2021: chaputala 36.

Iturrino JC, Lembo AJ. Kudzimbidwa. Mu: Feldman M, Friedman LS, Brandt LJ, olemba.Sleisenger ndi Matenda a Mimba ndi a Fordtran Amatenda a Chiwindi. 11th ed. Philadelphia, PA: Elsevier; 2021: mutu 19.

• Zochita zachimbudzi
• Kuchotsa impso
• Multiple sclerosis
• Wopanga prostatectomy
• Sitiroko

• Kudzimbidwa - zomwe mungafunse dokotala
• Pulogalamu yamasiku onse yosamalira matumbo
• Zakudya zapamwamba kwambiri
• Multiple sclerosis - kutulutsa
• Sitiroko - kumaliseche

• Kudzimbidwa