Luhi i ka paʻa ʻana o ka ʻōpū? Eia nā hopena olakino!

ʻAʻohe mea makemake e kamaʻilio e pili ana i ka paʻa ʻana o ka ʻōpū, ʻeā? Akā ʻo ka ʻoiaʻiʻo, ua ʻike mākou a pau i ia mea i kekahi manawa o ko mākou ola. I kekahi manawa e nalowale ana ia ma hope o kekahi mau lā, akā no kekahi poʻe, he pilikia mau ia. No laila, inā ʻoe e ʻike nei i kēia ʻano pilikia ʻōpū, e ʻike ʻoe ʻaʻole ʻoe hoʻokahi. ʻO ka hapa nui o ka manawa, ʻaʻole ia he mea koʻikoʻi, a ʻo ka hana ʻana i kekahi mau hoʻololi liʻiliʻi i kou nohona e hiki ke kōkua i kāu ʻōnaehana hoʻoheheʻe e hoʻomaka hou e hana pono.

No ke aha lā mākou e pōloli nei?

Ma mua o ko kākou hoʻomaopopo ʻana pehea e pale aku ai i kēia, e nānā mua kākou pehea e hana ai kēia. I ka ʻōlelo maʻalahi, i ka wā e hele ai ka meaʻai a kākou e ʻai ai ma o ko kākou kolona, ​​ua komo ka wai i loko o ke kino. ʻO ka mea i koe, ʻo ia ka mea i hoʻokuʻu ʻia ma ke ʻano he ʻōpala. Hoʻokuke nā ʻiʻo o ko kākou kolona i kēia ʻōpala i ka rectum. Inā no kekahi kumu ua lohi kēia huakaʻi, omo ka kolona i ka wai ma mua o ka mea e pono ai. A laila maloʻo ka ʻōpala, paʻakikī e like me ka pōhaku, a paʻakikī ke hele. ʻO kēia ka mea a kākou e kapa nei he 'constipation'.

Hoʻopilikia nui ʻia kēia e:

• He ʻai haʻahaʻa i ka fiber a kiʻekiʻe i ka ʻaila a me ka momona.
• ʻAʻole lawa ka wai e inu ai.
• ʻAʻole hoʻoikaika kino a noho lōʻihi ma kahi hoʻokahi.
• ʻO kekahi mau lāʻau lapaʻau (ʻoiai nā mea ʻeha ʻeha, nā papa hao).
• E kāohi i ka makemake e hele i ka lua ʻoiai inā ʻoe e manaʻo ana pēlā.
• Hoʻomau ka hoʻohana pono ʻole ʻana i nā laxatives.
• Nā loli hormonal e like me ka wā hāpai .

He hopena maikaʻi loa ka fiber no ka constipation.

Inā nui loa kou paʻa ʻana, mai wikiwiki i ka hale kūʻai lāʻau lapaʻau a lawe i ka laxative. ʻAʻole pono ka hapa nui o ka poʻe i kēlā no ka paʻa ʻana maʻamau. Akā, e nānā mua i kāu pā. Ke loaʻa nei iā ʻoe ka lawa o ka fiber?

ʻO ka fiber ka ʻāpana o nā meaʻai mea kanu i hiki ʻole i ko mākou kino ke ʻeli. Ke ʻai mākou i nā meaʻai kiʻekiʻe i ka fiber, hoʻohui ʻia ka fiber keu i ko mākou mau ʻōpala, e hoʻonui ana iā lākou a palupalu iā lākou. Hoʻolalelale pū ia i ka ʻeli ʻana a kōkua i ka neʻe ʻana o ka meaʻai ma o nā ʻōpū me ka maʻalahi.

Aia nā meaʻai mea kanu a pau, me nā huaʻai, nā mea kanu, nā palaoa piha, nā nati, a me nā hua kanu, i ka fiber. Paipai nā meaʻai loea i nā wahine e ʻai ma kahi o 25 grams o ka fiber i kēlā me kēia lā , a pono e ʻai nā kāne ma kahi o 38 grams . Ma hope o 50 makahiki, emi iki kēia nui. Akā ʻo ka ʻoiaʻiʻo, ʻo ka hapa nui o mākou e ʻai wale ma kahi o 15 grams i kēlā me kēia lā. No laila, ʻaʻole ia he mea kupanaha ke loaʻa nei iā mākou kahi ʻōpū pehu, ʻeā?

Nā ʻano ʻai no ka ʻōnaehana hoʻoheheʻe olakino

ʻO kēia mau hoʻololi maʻalahi hiki iā ʻoe ke hana i kāu meaʻai e hiki ke hele i kahi lōʻihi i ka kaohi ʻana i ka constipation.

• E ʻai i nā huaʻai a me nā mea kanu hou aʻe: ʻAʻole pono ʻoe e helu i nā grama o ka fiber i kēlā me kēia lā. Akā, e hoʻāʻo e ʻai ma kahi o 2 kīʻaha huaʻai a me 2 1/2 kīʻaha mea kanu i kēlā me kēia lā. Ma kahi o nā ʻuala palai Farani, e ʻai i ka salakeke. E kūʻai i nā mea kanu i ʻoki ʻia (kāloti, kukama) mai ka hale kūʻai a ʻai iā lākou me kahi ʻūpī momona haʻahaʻa. E mālama mau i kahi hīnaʻi hua ma ka home. E hoʻohui i nā hua maloʻo i ʻoki ʻia (nā lā, nā hua waina maloʻo) i nā mea e like me ka oatmeal.

• E koho i nā palaoa piha: Ma kahi o ka berena, ka laiki keʻokeʻo, a me ka pasta maʻamau, e hoʻohui i ka laiki ʻulaʻula momona i ka bran, quinoa, bale, a me ka berena palaoa piha i kāu papaʻai. E ʻai i ka popcorn ma kahi o nā ʻuala palai. I ke koho ʻana i kahi cereal no ka ʻaina kakahiaka, e koho i hoʻokahi i ʻoi aku ma mua o 5 grams o ka fiber no kēlā me kēia lawelawe ʻana.

• E ʻai hou aku i nā lentil, chickpeas, a me nā pīni ʻōmaʻomaʻo: Ma kahi o ka ʻiʻo, e hana i nā lentil, chickpeas, a i ʻole nā ​​​​pīni ʻōmaʻomaʻo i kāu meaʻai nui i hoʻokahi a ʻelua paha lā o ka pule. E hoʻohui i nā chickpeas i hoʻolapalapa ʻia i nā salakeke. Hiki iā ʻoe ke ʻai i kēia mau mea i loko o kahi sopa.

• Hōʻiliʻili nā mōneka i nā olonā: He mea nui loa kēia.Mai hoʻomaka e ʻai i ka nui o ka fiber i ka manawa hoʻokahi. ʻO ka hana ʻana pēlā e hiki ai ke pehu a me ke kinoea . No laila e hoʻolōʻihi i hoʻokahi pule a i ʻole e hoʻohui mālie i kēia mau meaʻai i kāu papaʻai. E lōʻihi ka manawa no kou kino e hoʻomaʻamaʻa ai, no laila e hoʻomanawanui.

• E noʻonoʻo i kahi mea hoʻohui fiber: Inā pilikia ʻoe i ka loaʻa ʻana o ka fiber lawa mai kāu meaʻai, he mea kōkua paha ka mea hoʻohui fiber. Akā e kamaʻilio me kāu kauka ma mua o ka hoʻohana ʻana i kēia mau mea, no ka mea hiki iā lākou ke hōʻemi i ka omo ʻana o kekahi mau lāʻau lapaʻau āu e lawe nei.

• E inu i ka wai nui: Inā loaʻa iā ʻoe ka nui o ka fiber mai ka meaʻai a i ʻole nā ​​​​mea hoʻohui, pono ʻoe e hoʻonui i kāu inu wai. Pono ka fiber i ka wai e hana pono ai. Ma kahi o nā mea inu kō a me nā wai huaʻai, e hoʻāʻo e inu i ka wai, ka wai meli, a me ka wai ʻalani.

Hiki i ka hoʻoikaika kino ke kōkua i ka hoʻomaha ʻana i ka ʻōpū pehu.

ʻAʻole wale ka hoʻoikaika kino maikaʻi no ka mālama ʻana i kou kino i ke ʻano maikaʻi, akā he mea maikaʻi nō hoʻi ia no ka hoʻoponopono ʻana i kāu ʻōnaehana hoʻoheheʻe. Ke hoʻoikaika kino ʻoe, piʻi ka wikiwiki o ka neʻe ʻana o ka meaʻai ma o kou ʻōpū.

• E hoʻomaka ma ka hoʻoikaika kino no kahi o 20 mau minuke 3 mau lā o ka pule, a laila e hoʻonui mālie i 30 mau minuke 5 a ʻoi aku paha mau lā o ka pule. He mea naʻauao ke kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi papahana hoʻoikaika kino.
• Pōkole ka manawa? Inā ʻaʻole hiki iā ʻoe ke hana i 30 mau minuke i ka manawa, e hele wāwae no 10 mau minuke ʻekolu manawa i ka lā. He mea pono kēlā e like me ka hana ʻana i 30 mau minuke i ka manawa.

Āhea ʻoe e pono ai e ʻike i ke kauka?

I ka hapanui o nā hihia, hiki i kēia mau ʻano ʻai olakino a me ka hoʻoikaika kino ke kōkua i ka hoʻoponopono ʻana i ka pilikia. Eia nō naʻe, inā ua hana ʻoe i kēia mau mea no kahi o 3 mau pule a ʻaʻohe loli , e kamaʻilio me kāu kauka. Hiki iā ia ke ʻōlelo aku i kahi laxative no kekahi mau lā e kōkua i ka hoʻonohonoho hou ʻana o kāu ʻōnaehana.