So wo ba ketewa no akisikuru? (Constipation) Mma ɛnhaw wo, momma yɛnka eyi ho asɛm!

So wo ba no ankɔ tiafi yiye wɔ nna kakraa bi mu? Anaasɛ osu anaasɛ ɛyɛ den ma no sɛ ɔbɛkɔ tiafi? Akisikuru yɛ tebea a ɛtaa ba nkokoaa mu. Nanso, mpɛn pii no ɛnyɛ aniberesɛm. Enti ansa na wobɔ hu no, momma yɛnka ho asɛm nkɔ akyiri kakra sɛnea ɛbɛyɛ a wobɛte nea ɛrekɔ so ne nea ɛsɛ sɛ woyɛ ase.

Dɛn ankasa ne akisikuru? Sɛ abofra bi wɔ bi a, dɛn ne sɛnkyerɛnne ahorow no?

Sɛ yɛbɛka no tiawa a, akisikuru yɛ bere a ɛyɛ den ma abofra sɛ ɔbɛfa nsu mu sɛnea ɛsɛ. Eyi kyerɛ sɛ ebia abofra no dwensɔtwaa kakraa bi sen sɛnea ɔtaa yɛ no, anaasɛ ebetumi ayɛ den ama no anaasɛ ɔbɛte yaw bere a ɔrefa nsu mu no.

Susuw ho hwɛ, mmofra binom kɔ tiafi mprenu anaa mprɛnsa da biara. Ebia afoforo nso bɛkɔ da abien biara. Eyi gu ahorow wɔ abofra biara mu ne mfe a wadi nso. Nea ɛho hia paa ne sɛ wobɛhwɛ sɛ wo ba no su a ɔtaa yɛ no asesa anaa.

Afei ma yɛnhwɛ sɛnkyerɛnne ahorow a ɛtaa ba a wobetumi ahu wɔ abofra a ɔwɔ akisikuru ho:

• Nsu a ɛntaa nkɔ: Sɛ wo ba no ankɔ aguaree nnansa anaa nnansa a, ebetumi ayɛ sɛnkyerɛnne a ɛkyerɛ sɛ wayɛ akisikuru. Ɛyɛ ade a ɛfata sɛ mmofra a wɔawo wɔn foforo binom bɛkɔ nna kakraa bi a wɔrentu wɔn dwensɔtwaa bere a wɔma wɔn nufu nkutoo, nanso bere tenten a wɔn dwensɔtwaa no nyɛ yaw anaasɛ wɔn nsu mu nsu ayow no, ɛnyɛ ɔhaw. Nanso, saa nhyehyɛe yi bɛsakra bere a wɔde nnuan a ɛyɛ den aba no.
• Ɔhaw ne ɛyaw bere a ɔretu nsu: Sɛ wo ba no te tiafi so a n’anim yɛ kɔkɔɔ na ɛte sɛ nea ɔreyɛ den, anaasɛ sɛ ɔresu bere a ɔretu nsu a, ebia efi ɛyaw.
• Nsu a ɛyɛ nwunu, ɛyɛ den, ɛyɛ kurukuruwa: Mpɛn pii no, abofra a ɔwɔ apɔwmuden nsu a ɛyɛ mmerɛw. Nanso, sɛ wɔn ho yɛ wɔn yaw a, nsu no betumi ayow, te sɛ abotan nketenkete, anaasɛ ebetumi ayɛ akuru akɛse a ɛyɛ den.
• Nsu a ɛsõ sen sɛnea ɛte daa: Ɛtɔ mmere bi a, bere a obi ayɛ akisikuru nna kakraa bi akyi no, wotumi fa nsu a ɛsõ paa mu prɛko pɛ. Eyi betumi ayɛ abofra no yaw.
• Sɛ wɔte nka sɛ ayɛ ma anaasɛ wɔn ho ayɛ wɔn hyew: Ebia abofra no bɛka sɛ, "Mete nka sɛ meyɛ ma, Maame," anaasɛ wɔn yafunu betumi ayɛ te sɛ nea ahonhon kakra.
• Yafunu mu yaw: Ɛwom sɛ ɛnyɛ bere nyinaa de, nanso mmofra binom betumi anya yafunu mu yaw.
• Mogya a ɛtɔ kakra wɔ nsu mu: Sɛ worefa nsu a ɛyɛ den mu a, ebia wubehu sɛ akisikuru kakra atwa akyi berɛmo no ho ahyia, na wubetumi ahu mogya kakraa bi wɔ tiafi krataa no so anaa nsu mu. Eyi taa fi nusu ketewaa bi a wɔfrɛ no ``anal fissure.`` Nanso, sɛ mogya no kɔ so a, ɛho hia sɛ wohwehwɛ aduruyɛfo afotu.

Sɛ wo ba no wɔ saa sɛnkyerɛnne ahorow yi mu biako anaa nea ɛboro saa a, ebetumi ayɛ akisikuru.

Dɛn na ɛsɛ sɛ yɛyɛ ma abofra a ne dwensɔtwaa?

Asɛmpa no ne sɛ mpɛn pii no, wobetumi de nneɛma a ɛnyɛ den a wubetumi ayɛ wɔ fie adi akisikuru so. Ma yɛnhwɛ nea saa nneɛma no yɛ. Yɛfrɛ eyi "Ayaresa Fs Abiɛsa." Ɛno gyina hɔ ma Nsu, Fiber, ne Apɔw-mu-teɛteɛ.

1. Nsuo - Ma nsuo pii:

• Nsu na eye sen biara. Hyɛ wo ba no nkuran ma ɔnom nsu kakraa bi da mũ no nyinaa. Nsu boa ma nsu a ɛwɔ nsu mu no yɛ mmerɛw.
• Nnuaba mu nsu nso ye. Prune nsu, apɔw-mu-teɛteɛ, ne pear nsu titiriw betumi aboa ma akisikuru no afi hɔ. Nanso, sɛ wo ba no nnii asram 6 anaasɛ onfii ase nni nnuan a ɛyɛ den a, mma no saa nsu ahorow yi a wunni kan nkɔ oduruyɛfo nkyɛn.
• Nsã a asikre wom ne anonne a carbon wom nyɛ papa mma eyi, efisɛ ebetumi ama akisikuru ayɛ kɛse.

2. Fiber - Fa nnuan a fiber wom ka w'aduan ho:

• Dɛn ne fiber? Sɛ yɛbɛka no tiawa a, eyinom ne afã horow a yɛn nipadua ntumi nnyam, nanso ɛde ka yɛn nsu mu, na ɛma ne kɛse yɛ kɛse na ɛma ɛyɛ mmerɛw.
• Nnuaba: Nnuaba te sɛ apɔw-mu-teɛteɛ (a ne ho ayɛ), pears, oranges, banana (titiriw nea ɛte sɛ lotus), papaya, mango, ne pineapple ye paa.
• Nnuadewa ne nhabannuru: Fa nhabannuru ne nhabannuru te sɛ akutu, kale, akutu, karɔt, bankye, akutu, ne ɛmo a ɛyɛ dɛ ka wo ba no aduan ho.
• Aburow: Fa nneɛma te sɛ oats, atoko, bankye a ɛyɛ ahabammono, chickpeas, lentils, ne bran aburow, paanoo a wɔde aburow ayɛ, ne anɔpaduan a wɔde aburow ayɛ ka w’aduan ho.
• Susuw ho saa kwan yi so: sɛnea sponge twetwe nsu no, saa ara na fiber twetwe nsu wɔ yɛn dwensɔtwaa mu, na ɛma yɛn nsu mu yɛ kɛse na ɛyɛ mmerɛw. Afei wobetumi atɔ piti ntɛm.

3. Fitness - Hyɛ wo ba nkuran sɛ ɔnteɛteɛ n’apɔw mu da biara da:

• Apɔw-mu-teɛteɛ kanyan dwensɔtwaa. Ɛne sɛ, sɛ abofra tu mmirika di agoru a, nsu fi ase fa dwensɔtwaa no mu ntɛmntɛm.
• Wo ne wo ba no nni agoru, ma ontu mmirika na onhuruw. Sɛ wɔrewea a, ma wɔntra fam kɛse. Sɛ wɔnantew a, hyɛ wɔn nkuran ma wontu mmirika, nhuruw na wɔnbɔ bɔɔl. Nantew tiawa mpo ye.

Nea ɛho hia sen biara: Wo ne wo duruyɛfo nkasa bere nyinaa ansa na woama wo ba no aduru biara a wɔde sa akisikuru. Nnuru bi a wɔtɔn a wɔmfa nnuru nhyɛ mu no mfata mma mmofra, na sɛ wɔde ma mpɛn pii a, ebetumi asɛe dwensɔtwaa no dwumadi a efi awosu mu.

Wɔ nsɛm a ɛte sɛɛ mu no, ɛsɛ sɛ wohwehwɛ aduruyɛ mu afotu!

Ɛwom sɛ mpɛn pii no, akisikuru gyae denam ofie nnuru so de, nanso nsɛm bi wɔ hɔ a akyinnye biara nni ho sɛ ɛsɛ sɛ yɛkɔ oduruyɛfo nkyɛn. Ma yɛnhwɛ nea wɔyɛ:

• Sɛ akisikuru kyɛ bɛboro dapɛn biako a: Sɛ ɛnkɔ yiye wɔ nna kakraa bi mu a, ɛsɛ sɛ wohwɛ sɛ biribi foforo bi wɔ hɔ a ɛde ba anaa.
• Sɛ wo ba no nsu a ɛho ayɛ hare (te sɛ akisikuru) wɔ ne ntade ase bere a ɔnyare a: Eyi yɛ basaa kakra, ɛnte saa? Sɛ abofra akisikuru a, ɔkwan bɛn so na akisikuru ba? Wiɛ, ɛtɔ mmere bi a sɛ nsu a ɛyɛ den bi akɔhyɛ dwensɔtwaa no mu a, nsu a ɛyɛ mmerɛw kakra betumi afi ne ho ahyia. Wɔfrɛ eyi ``overflow diarrhea''. Eyi nyɛ akisikuru ankasa, na mmom ɛyɛ akisikuru a emu yɛ den ho sɛnkyerɛnne.
• Sɛ yafunu mu yaw kɛse wɔ hɔ a: Ɛyɛ ade a ɛfata sɛ akisikuru ma yafunu mu yaw kakra. Nanso, sɛ abofra no te ɛyaw a wontumi nnyina ano a, ebetumi ayɛ tebea foforo a emu yɛ den ho sɛnkyerɛnne.
• Sɛ ɔfe ba a: Hwehwɛ aduruyɛfo afotu sɛ ɔfe kɔ so, titiriw sɛ wo ho ayɛ wo yaw a.
• Aduan ho akɔnnɔ, aduan a onni yiye: Sɛ wo ba no repow aduan esiane sɛ ne ho nyɛ no dɛ nti a, ɛno nso yɛ biribi a ɛsɛ sɛ wode w’adwene si so.
• Sɛ wo mu duru so retew anaasɛ wo mu duru nyɛ kɛse a: Eyi betumi aka nkokoaa nkumaa titiriw.
• Sɛ wotaa hu mogya wɔ wo nsu mu a: Sɛnea yɛadi kan aka no, ebetumi afi opira ketewaa bi, nanso sɛ ɛtaa ba a, ɛyɛ papa sɛ wobɛma wɔahwɛ mu.

Sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, yɛsrɛ wo kɔ oduruyɛfo nkyɛn ntɛm ara.

Dɛn na wubetumi ayɛ de asiw akisikuru ano?

Wɔka sɛ: "Siw ano ye sen ayaresa." Enti nneɛma bi wɔ hɔ a yebetumi ayɛ de atew hokwan a ɛwɔ hɔ sɛ yebenya akisikuru no so.

• To nnuan a ngo, asikre, ne starch pii wom ano: Eyinom betumi ama dwensɔtwaa no ayɛ adwuma brɛoo. Tew mpɛn dodow a wɔde noodles a wɔde di dwuma ntɛm ara, nnuan a ɛyɛ dɛ, bisket, keeki, ne nnuan a wɔayam (te sɛ French fries) so.
• Fa aduan a ahoɔdennuru pii wom ma: Fa nnuaba, nhabannuru, atoko, ne aburow a yɛadi kan aka ho asɛm no ka wo ba no da biara da aduan ho. Ɛyɛ papa sɛ wode eyi bɛkyerɛ wo ba fi ne mmofraase.
• Fa nsu a ɛfata ma: Hyɛ nkuran sɛ wɔnnom nsu da mũ no nyinaa.
• Apɔw-mu-teɛteɛ daa: Ma wo ba no nyɛ nnam.
• Tiafi ho ntetee a wode besi hɔ: Wubetumi akyerɛkyerɛ wo ba no ma watwɛn kakra wɔ tiafi so, titiriw bere a wadidi awie no. Eyi bɛma dwensɔtwaa no akyerɛ sɛ ɛbɛtow nsu. Nanso nhyɛ wɔn.
• Mma nntwentwɛn wo ba no ho sɛ ɔbɛkɔ tiafi: Ɛtɔ mmere bi a mmofra kwati sɛ wɔbɛkɔ tiafi bere a wɔredi agoru anaa wɔrehwɛ TV no. Eyi betumi ama ayɛ den mpo sɛ wobɛfa nsu no mu. Enti hyɛ wo ba no nkuran sɛ ɔnkɔ ntɛm ara bere a wate nka sɛ ɛho hia no.

Nsɛm a Wɔaboaboa Ano: Nneɛma a ɛho hia paa a ɛsɛ sɛ yɛkae

Enti, ɛwom sɛ akisikuru yɛ ɔhaw a ɛtaa ba mmofra so de, nanso sɛ yenim a, ɛnyɛ den sɛ yebetumi adi so.

Ne tiaatwa mu no: Fa nnuan a ahoɔdennuru wom (nnuaba, nhabannuru, atoko, aburow a wɔayam) ka wo ba no aduan ho, ma no nsu pii ma ɔnom, na ma ontu mmirika nni agoru. Mpɛn pii no, nneɛma a ɛnyɛ den yi betumi aboa ma wɔadi akisikuru so.

Nanso, sɛ w’adwene mu yɛ wo naa, sɛ wo ba no tebea no ankɔ yiye wɔ nna kakraa bi mu, anaasɛ wohu sɛnkyerɛnne a emu yɛ den a yɛaka ho asɛm wɔ atifi hɔ no bi a, yɛsrɛ wo hwehwɛ aduruyɛfo afotu. Mma nnyɛ wo ho aduru.

Ade a ɛho hia yɛn paa ne sɛ wo ba no benya apɔwmuden na n’ani agye!

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Akisikuru, akisikuru wɔ mmofra mu, Akisikuru, akisikuru, mmofra akwahosan, aduan, nnuan a nhama wom