Zomwe zimayambitsa kudzimbidwa

Zamkati

• 1. Chakudya chochepa kwambiri
• 2. Kumwa madzi ochepa
• 3. Osachita masewera olimbitsa thupi
• 4. Osapita kuchimbudzi mukafuna
• 5. Kuda nkhawa ndi Mantha
• 6. Kugwiritsa ntchito kwambiri laxatives

Kudzimbidwa kumatha kuchitika chifukwa cha zizolowezi zina, monga kudya zakudya zochepa, kumwa madzi pang'ono osachita zolimbitsa thupi, mwachitsanzo, zomwe zimamupangitsa kuti azimva kusasangalala, kusakhala bwino komanso kukwiya.

Chifukwa chake, ndikofunikira kuzindikira chomwe chimayambitsa kudzimbidwa kuti achitepo kanthu kuti akondweretse matumbo, monga kuwonjezera kudya zakudya zopatsa mphamvu ndikuyamba kuchita masewera olimbitsa thupi, mwachitsanzo.

1. Chakudya chochepa kwambiri

Ulusiwo ndi wofunikira kuti magwiridwe antchito ayambe kugwira bwino ntchito m'matumbo ndikupangitsa kuti chopondapo chikhale chofewa, kuti athe kuchimasula. Chifukwa chake, mukamadya chakudya chomwe mulibe michere yambiri, chopondapo chimakhala cholimba kwambiri ndipo matumbo sagwira bwino ntchito, zomwe zimapangitsa kudzimbidwa.

Zoyenera kuchita: Pofuna kupewa kudzimbidwa, ndikofunikira kuwonjezera zakudya zopatsa mphamvu pazakudya, kuphatikiza pakuwonjezera kumwa madzi ndi tiyi, mwachitsanzo. Kuti mugwiritse ntchito bwino m'matumbo, tikulimbikitsidwa kudya 20 mpaka 40 g ya fiber tsiku lililonse, yomwe imatha kupezeka mu zipatso ndi ndiwo zamasamba, zakudya zonse ndi nandolo, mwachitsanzo.

Onani zakudya zomwe zimathandiza kumasula matumbo omwe akundidwa:

2. Kumwa madzi ochepa

Kumwa madzi tsiku lonse kumathandiza kugwira ntchito kwa matumbo, motero, kuthetsedwa kwa ndowe. Kuphatikiza apo, madzi ndi ofunikira kuti ulusi wosungunuka usungunuke ndipo pamakhala mtundu wa gel osungunuka m'mimba ndi m'matumbo omwe amatitsimikizira kukhuta.

Zoyenera kuchita: Ndikulimbikitsidwa kuti osachepera malita 2 amadzi azimwetsedwa patsiku kuti matumbo azigwira ntchito moyenera komanso kuti pakhale maubwino ena. Kuphatikiza pa madzi, zakumwa zina zimatha kumizidwa, monga tiyi kapena timadziti ta zipatso, mwachitsanzo. Dziwani zabwino zonse zakumwa madzi.

3. Osachita masewera olimbitsa thupi

Kukhala chete kungayambitsenso kudzimbidwa, chifukwa kuchepa kwa kagayidwe kake ndi matumbo kumapangitsa kuti chopondapo chikhalebe m'matumbo nthawi yayitali.

Zoyenera kuchita: Ndikofunikira kuchita zolimbitsa thupi kwa mphindi zosachepera 30 patsiku kuti matumbo azitha kugwira bwino ntchito komanso zisonyezo zakudzimbidwa zimamasulidwa. Kuphatikiza apo, kuchita masewera olimbitsa thupi nthawi zonse kumalimbikitsa kuwonjezeka, kumalimbitsa chitetezo chamthupi komanso kumalimbikitsa kumva bwino. Onani zabwino zina zolimbitsa thupi.

4. Osapita kuchimbudzi mukafuna

Munthu akapanda kupita kuchimbudzi pomwe amamva choncho, chimbudzi chimabwerera m'matumbo ndipo chimakhala chowuma komanso chouma ndipo matumbo amasiya kugwira ntchito yake pang'onopang'ono, zomwe zimapangitsa kuti zizivuta panthawi yachimbudzi, ndipo ndikofunikira Kuchita mphamvu zambiri ndikukonda mawonekedwe am'mimba, mwachitsanzo.

Zoyenera kuchita: Njira yosangalatsa yothetsera matumbo ndikupewa kudzimbidwa ndikupita kuchimbudzi nthawi yomweyo tsiku lililonse, ngakhale kulibe, ndikukhala pafupifupi mphindi 15 mpaka 20. Izi zimapangitsa kuti koloko yachilengedwe ikhazikike ndikudzimbidwa kuti kumenyedwe.

Phunzirani momwe mungapangire njira yoyenera yopewera kudzimbidwa powonera vidiyo iyi:

5. Kuda nkhawa ndi Mantha

Maganizo ndi malingaliro, monga kuda nkhawa ndi mantha, mwachitsanzo, zimatha kuchepetsa magazi kupita m'matumbo, mwachitsanzo, ndikupangitsa kuti matumbo azisokonekera, zomwe zimapangitsa kudzimbidwa.

Zoyenera kuchita: Zikatero ndikofunikira kudziwa chomwe chimayambitsa kudzimbidwa ndikuyesera kupumula, chifukwa ndizotheka kuti zizindikilo zomwe zimakhudzana ndi kudzimbidwa zimayendetsedwa komanso momwe matumbo amagwirira ntchito.

6. Kugwiritsa ntchito kwambiri laxatives

Kugwiritsa ntchito mankhwala otulutsira thukuta pafupipafupi kumatha kukhumudwitsa mucosa ndikuchepetsa matumbo, kuchititsa kuti zikhale zovuta kuti chopondapo chisunthire ndikuletsa kutuluka kwake. Kuphatikiza apo, kugwiritsa ntchito mankhwala ofewetsa tuvi tolimba kumayambitsa kudalira, ndiye kuti, matumbo amangogwira ntchito atamwa mankhwala otsegulitsa m'mimba.

Zoyenera kuchita: Pofuna kupewa kumwa mankhwala otsegulitsa m'mimba, ndikofunikira kulimbikitsa kugwira ntchito kwa m'matumbo mwachilengedwe, ndiye kuti, kudzera mukuwonjezeka kwa michere, zolimbitsa thupi komanso kumwa madzi osachepera 2 malita patsiku. Kugwiritsa ntchito mankhwala otulutsira thukuta kuyenera kuchitika kokha ndi malingaliro azachipatala, pomwe munthuyo ayenera kuyesa mtundu wina wamayeso owunika kapena ngakhale atakhala ndi chakudya chokwanira, sangathe kutuluka. Dziwani mankhwala ena omwe amathandiza kuthana ndi kudzimbidwa.