Wonkɔɔ tiafi nna kakraa bi ni? So wote nka sɛ wo ho nyɛ wo dɛ koraa, te sɛ nea wo yafunu ayɛ ma? So wote nka sɛ woantwam nsu mu yiye bere a woakɔ tiafi mpo awie no? Eyi nyɛ wo nko ara dea, eyi yɛ ɔhaw a ɛtaa ba nnipa pii so wɔ yɛn man yi mu. Enti ɛnnɛ, momma yɛnka saa tebea a wɔfrɛ no akisikuru yi ne nea yebetumi ayɛ de ayi afi hɔ no ho asɛm.
Dɛn ne akisikuru?
Sɛ yɛbɛka no tiawa a, akisikuru yɛ den sɛ wobɛfa nsu mu. Mpɛn pii no, obi kɔ ne dwensɔtwaa mu pɛnkoro anaa mprenu da biara, anaa da foforo biara. Eyi betumi ayɛ soronko wɔ onipa biara ho. Nanso, sɛ ɛsɛ sɛ wokɔ aguaree a ennu mprɛnsa dapɛn biara na nsu no yɛ den, ɛyɛ nwunu, anaasɛ ɛyɛ nketenkete a , ebetumi ayɛ akisikuru.
Saa bere yi betumi ate nea edidi so yi nka:
- Bere tenten a wogye ansa na wɔatow nsu.
- Mete nka sɛ me yafunu nnyaa mpan koraa bere a makɔ tiafi mpo akyi.
- Sɛ́ wobɛte nka sɛ biribi akɔhyɛ akyi berɛmo no mu.
Sɛ saa sɛnkyerɛnne ahorow yi kɔ so adapɛn 12 anaa nea ɛboro saa a, yɛfrɛ no akisikuru a enni sabea.
Aduru a ɛnyɛ den a wubetumi ayɛ wɔ fie
Mpɛn pii no, w’ankasa wubetumi anya ɔhaw yi ano aduru ansa na woakɔ oduruyɛfo nkyɛn. Ɛdenam nsakrae nketenkete a yɛbɛyɛ wɔ yɛn aduan ne yɛn asetra kwan mu so no, yebetumi adi tebea yi so akodu baabi kɛse.
1. Di nnuan a ahoɔdennuru wom pii.
Fiber te sɛ sponge. Ɛtwe nsu na ɛma nsu a ɛwɔ nsu mu no yɛ mmerɛw na ɛyɛ kɛse, na ɛma ɛyɛ mmerɛw sɛ wɔbɛfa mu. Bɔ mmɔden sɛ anyɛ yiye koraa no wubenya fiber gram 25-34 da biara.
- Fiber fibea pa: Aburow a wɔayam te sɛ aburow a ɛyɛ bruu, buckwheat, oats, bankye, chickpeas, lentils, atoko ahorow nyinaa, nhabannuru, ne nnuaba a wɔayɛ no foforo (banana, papaya, mango). Prunes nso yɛ eyi ano aduru a agye din.
2. Nom nsu pii.
Ade titiriw nti a wo nsu mu yɛ nwunu na ɛyɛ den ne sɛ wunni nsu a ɛdɔɔso wɔ wo nipadua mu. Enti, anyɛ yiye koraa no, ɛsɛ sɛ wonom nsu nkuruwa 8-10 da biara .
3. Kafe betumi aboa
Wɔ nnipa binom fam no, kɔfe kuruwa a wɔnom anɔpa no kanyan wɔn dwensɔtwaa na ɛboa ma wɔn dwensɔtwaa mu. Nanso, caffeine pii betumi ama nipadua no mu nsu ayɛ mmerɛw, enti di no sɛnea ɛsɛ.
4. Tew saa nnuan yi so.
Nnuan a srade pii wom na ahoɔdennuru nnim betumi ama akisikuru asɛe kɛse.
- Cheese ne nufusu mu nnuan
- Nnuan a wɔayɛ ho adwuma
- Nam a wɔde yɛ
- Nnuan a wɔde paanoo esiam (abodoo, buns) ayɛ .
5. Mma wo werɛ mmfi sɛ wobɛteɛteɛ w’apɔw mu.
Sɛ wokeka wo nipadua na wonantew a, wo dwensɔtwaa nso tu mpɔn. Anyɛ yiye koraa no, nantew simma 20-30 da biara, yɛ apɔw-mu-teɛteɛ a emu nyɛ den bi.
6. Bɔ mmɔden sɛ wobɛsesa baabi a tiafi no wɔ.
Ɔkwan a yɛfa so tra commode no so nso ka eyi.
Sɛ ɛbɛyɛ yiye a, fa wo nan si nan ase so bere a wote commode no so no. Eyi bɛboa ma wo nkotodwe akɔ soro asen w’asen, na ɛno bɛboa ma wo akyi berɛmo no ayɛ tẽẽ na ayɛ mmerɛw sɛ wobɛfa nsu mu.
7. Hwɛ yiye wɔ nnuru a wonom no ho.
Nnuru bi a wɔde kum ɛyaw, dade a wɔde ma, ne mogya mmoroso nnuru bi betumi ama akisikuru aba. Sɛ ɛhaw wo a , wo ne wo duruyɛfo nkasa mfa nnuru foforo a wɔde besi ananmu ho.
Nnuru a wɔde kum akisikuru a wɔde di dwuma
Nnipa pii de ahopere kɔnom nnuru a wɔde kum akisikuru bere a wɔte asɛmfua akisikuru no. Ɛnsɛ sɛ ɛno yɛ ano aduru a edi kan. Nea edi kan no, sɔ asetra mu nsakrae a yɛaka ho asɛm wɔ atifi hɔ no hwɛ. Sɛ wonni nkɛntɛnso biara nkutoo a, nanso bere a woakɔ oduruyɛfo nkyɛn awie no , fa aduru a ɛfata a wɔde yi akisikuru di dwuma bere tiaa bi.
Sɛ wokɔ so de nnuru a ɛma obi ho yɛ hyew di dwuma a, wo dwensɔtwaa betumi ayɛ ne su na agyae adwuma a ɛyɛ adwuma wɔ n’ankasa mu. Enti ɛho hia sɛ wohu eyinom.
| Laxative type | Sɛnea ɛyɛ adwuma ne nhwɛso ahorow |
|---|---|
| Fiber a wɔde ma (Bulk-forming) . | Wɔde ka nsukorabea no ho na ama ayɛ kɛse na ayɛ mmerɛw. (Ex: Psyllium - Metamucil, Ispaghula) Ɛsɛ sɛ wode eyinom nom nsu pii. |
| Nneɛma a Wɔde Yɛ Nsuo a Ɛyɛ Dwo | Wɔnam nsu a wɔtwe kɔ mu no so ma nsu a ɛyɛ mmerɛw no yɛ mmerɛw. (sɛ nhwɛso no, Docusate sodium) . |
| Nnuru a Wɔde Yɛ Nnuru a Wɔde Yɛ Osmotic Laxatives | Wɔtwe nsu kɔ dwensɔtwaa no mu na ɛma ɛyɛ mmerɛw sɛ nsu bɛfa mu. (Nhwɛso: Lactulose, Nufusu a Wɔde Magnesia ayɛ) |
| Nnuru a Ɛkanyan Awotwaa | Wɔhyɛ ntini a ɛwɔ dwensɔtwaa no mu no ma ɛtwetwe na ɛpia nsu no kɔ n’anim. (Ex: Bisacodyl, Senna) Ɛwom sɛ eyinom yɛ adwuma ntɛmntɛm de, nanso ebetumi ama yafunu mu ayɛ wo yaw. |
Nsɛm titiriw: Nkokoaa ne ɛnanom a wɔyem
Sɛ akokoaa ketewa bi nya akisikuru a
Sɛ wo ba ketewa no nkɔɔ tiafi nna kakraa bi na osu pii bere a ɔtow nsu a, ebetumi ayɛ akisikuru.
- Sɛ wɔma akokoaa no nufu a: Ɛsɛ sɛ ɛna no di nnuan a ahoɔdennuru wom na ɔnom nsu pii.
- Wɔ nkokoaa a wɔafi ase adi nnuan a ɛyɛ den fam no: Sɛ́ anka wobɛma aburow akutu no, ma akutu te sɛ oats ne atoko. Fa papaya a wɔayam no yiye ne banana ma.
- Fa nsu a ɛyɛ hyew guare akokoaa no.
- Fa akokoaa no nan brɛoo te sɛ nea "ɔte sakre so."
- Di nnuan a ahoɔdennuru wom pii (atoko, nhabannuru, nnuaba).
- Anyɛ yiye koraa no, nom nsu lita 3 da biara.
- Fa wo ho hyɛ apɔw-mu-teɛteɛ a ahobammɔ wom mu wɔ nnuruyɛfo afotu ase.
- Mfa nnuru biara a wɔde kum awotwaa nni dwuma a wonkɔ wo awo ne mmea ho oduruyɛfo nkyɛn .
- Sɛ wo yafunu mu yɛ wo yaw kɛse anaasɛ wo ho ayɛ wo hyew a.
- Sɛ mogya wɔ nsu mu a .
- Sɛ wo mu duru so retew a ntease biara nnim a.
- Sɛ wowɔ atiridiinini a.
- Sɛ nsuo (te sɛ phlegm) pue ne nsuo no a.
- Sɛ woakɔ so anya akisikuru bɛboro adapɛn 3 ɛmfa ho nnuru a yɛaka ho asɛm wɔ atifi hɔ no a.
- Akisikuru ano aduru a eye sen biara ne w’asetra kwan ne w’aduan a wudi. Bɔ mmɔden sɛ wubedi kan ama saa nneɛma no atu mpɔn.
- Nom nsu pii da mũ no nyinaa. Fa nnuan a ahoɔdennuru wom te sɛ nhaban momono, nhabannuru, nnuaba, ne aburow a wɔde bran ayɛ ka w’aduan ho.
- Apɔw-mu-teɛteɛ da biara da. Nantew tiawa mpo fata.
- Nnuru a wɔde kum akisikuru yɛ ɔkwan a etwa to. Ɛsɛ sɛ wɔde di dwuma mpo wɔ oduruyɛfo afotu ase, na wɔde di dwuma bere tiaa bi pɛ.
- Sɛ mogya wɔ wo nsu mu, wo yafunu mu yɛ wo yaw kɛse, anaasɛ wo mu duru so tew a wontumi nkyerɛkyerɛ mu a, kɔ oduruyɛfo nkyɛn ntɛm ara.
Nea ɛho hia sen biara: Mma wo ba no nnuru a wɔde kum awotwaa, nnuru a wɔde hyɛ glycerin mu, anaa nnuru foforo biara a wunni kan nkɔ wo mmofra oduruyɛfo nkyɛn .
Wɔ nyinsɛn mu
Akisikuru abu so kɛse esiane nsakrae a ɛba nipadua mu nkwaadɔm mu wɔ nyinsɛn mu ne nhyɛso a ɛba dwensɔtwaa so bere a akokoaa no nyin nti.
Bere biara a wobɛkɔ oduruyɛfo nkyɛn
Mpɛn pii no, akisikuru nyɛ nea asiane wom. Nanso, sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, akyinnye biara nni ho sɛ ɛsɛ sɛ wokɔ oduruyɛfo nkyɛn.
Wɔ tebea horow a ɛtete saa mu no, wo duruyɛfo bɛhwehwɛ wo mu, ahu sɛ ebia aduruyɛ mu tebea foforo na ɛde wo dwensɔtwaa ba anaa, na wakyerɛw wo ayaresa a ɛho hia. Ɛtɔ mmere bi a, ebia wɔbɛkamfo akyerɛ sɛ wɔnyɛ oprehyɛn, nanso eyi ntaa nsi koraa.
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