Malangizo 5 olimbana ndi kudzimbidwa pambuyo pobereka

Zamkati

• 1. Idyani fiber yambiri
• 2. Idyani mafuta abwino
• 3. Imwani madzi ambiri
• 4. Kumwa maantibiotiki
• 5. Lemekezani chifuniro chikadzafika

Pambuyo pobereka, gawo labwinobwino komanso la opaleshoni, ndizofala kuti matumbo a mkazi azinyinyirika. Izi zitha kuchitika chifukwa cha zinthu monga kupezeka kwa m'mimba pokonzekera kubereka kapena kuchotsa ndowe poperekera, zomwe zimatsitsa m'matumbo ndikuwasiya opanda chopondapo kwa masiku awiri kapena anayi.

Kuphatikiza apo, mankhwala oletsa ululu omwe amaperekedwa kuti athetse ululu pobereka amatha kupangitsanso matumbo kukhala aulesi, kuwonjezera pa mantha omwe mayi amakhala nawo potha ndikuchotsa malo opangira opaleshoni kapena perineum. Chifukwa chake, kuwongolera matumbo, malangizo awa ayenera kutengedwa:

1. Idyani fiber yambiri

Zakudya zokhala ndi michere yambiri komanso yosavuta kuyika pachakudyacho ndi zipatso zokhala ndi peel ndi bagasse, monga maula, lalanje, mandarin ndi papaya, ndiwo zamasamba komanso mbewu zonse monga mkate wofiirira, mpunga wabulauni ndi oats, makamaka oat bran.

Ulusiwo umathandizira kukulitsa chopondapo, kukomera mapangidwe ake ndi mayendedwe ake m'matumbo. Njira yabwino yowonjezeretsa fiber mu zakudya ndikumamwa timadziti tobiriwira, onani maphikidwe apa.

2. Idyani mafuta abwino

Mafuta abwino, omwe amapezeka mu zakudya monga chia, flaxseed, avocado, coconut, mtedza, maolivi ndi batala, amathandizira kuthira m'matumbo ndikuthandizira kupititsa ndowe.

Kuti muwagwiritse ntchito, onjezerani supuni imodzi ya maolivi nkhomaliro ndi chakudya chamadzulo, ndikuwonjezera supuni 1 ya mbewu ku masangweji, ma smoothies, timadziti ndi ma yogiti tsiku lonse.

3. Imwani madzi ambiri

Sizothandiza kudya ulusi wambiri ngati simumwanso madzi okwanira, chifukwa popanda madzi ulusiwo umadzetsa kudzimbidwa. Ndi madzi omwe amachititsa ulusi kupanga tinthu tating'onoting'ono komanso tosavuta kunyamula m'matumbo, ndikuthandizira kupititsa ndowe ndikupewa mavuto monga zotupa ndi kuvulala m'mimba.

Choyenera ndikumwa madzi okwanira malita awiri kapena atatu patsiku, ndipo kungakhale kofunikira kwambiri kutengera kulemera kwa mayiyo. Onani momwe mungawerengere kuchuluka kwa madzi ofunikira.

4. Kumwa maantibiotiki

Maantibiotiki ndi mabakiteriya opindulitsa m'matumbo ndikuwongolera magwiridwe ake. Amapezeka mu yogurt wachilengedwe, kéfir ndi kombucha, mwachitsanzo, omwe amatha kudyedwa kamodzi kapena kawiri patsiku.

Kuphatikiza apo, palinso ma probiotic othandizira mu makapisozi ndi ufa omwe amapezeka m'masitolo ndi malo ogulitsira zakudya, monga Simcaps, PB8 ndi Floratil. Makamaka, zowonjezera izi zimayenera kutengedwa molingana ndi upangiri wa dokotala kapena katswiri wazakudya.

5. Lemekezani chifuniro chikadzafika

Matumbo akawonetsa zizindikilo zakuti muyenera kutuluka, muyenera kupita kuchimbudzi mwachangu, kuti ndowe zichotsedwe mosavuta, osafunikira kuyesetsa kwambiri. Pogwira ndowe, amataya madzi ambiri m'matumbo ndipo amakhala owuma kwambiri, zomwe zimapangitsa kuti kuchoka kukhale kovuta.

Onerani vidiyo yotsatirayi ndikupeza malo abwino kwambiri: