Wi ɔl kin gɛt sɔm bɛlɛ diskɔmfɔt, ɔ kɔnstipɛshɔn, sɔntɛnde, nɔto so? Dis kin rili kɔmɔn. Bɔt if i nɔ de fɔ sɔm wiks, ɔ if yu gɛt ɔda sayn dɛn we de wɔri yu, i go mɔs bi se yu go to yu dɔktɔ fɔ advays. Sɔntɛnde, pɔrsin kin gɛt pwɛl hat sik bak bikɔs ɔf siriɔs mɛrɛsin. Bɔt bɔku tɛm, wi kin kɔntrol dis sik bay we wi chenj di we aw wi de it smɔl ɛn ad mɔ it dɛn we gɛt fayv.
Fɔ tɔk am simpul wan, wetin na dis fayv?
Fayba, ɔ as wi kin kɔl am , dietary fiber , na di pat pan plant dɛn we wi bɔdi nɔ kin ebul fɔ daygɛt gud gud wan. Fɔ tɔk di kɔrɛkt tin, na wan kayn kabɔhaydrɛt we de insay plant it dɛn. Klosap ɔl di plant it dɛn we yu de it gɛt fayv. Fɔ ɛgzampul, i bɔku pan frut, vɛjitebul, grens, nɛt, sid, ɛn ligɛm (lɛk bin ɛn pis). pan tap dat, di kכmכpכnt ``(Chitin)`` we dεn fכnshכn na di sכl dεm fכ animal dεm lεk krab, lכbsta, εn shrimps na wan kayn fayv bak.
Tu kayn fayv dεm de - wetin na dεn wan ya?
Tu men kayn fayv de: fayv we de sɔlv ɛn fayv we nɔ de sɔlv.
1. Fayba we kin sɔlv
dis kayn fayv de sכlv insay wata εn i de fכm wan tin we lεk jel na wi intestinal dεm. Dis kin ɛp wi dijestiv prɔses fɔ go slo smɔl. I de ɛp bak fɔ mek di kɔlɔstrel lɛvɛl na wi bɔdi go dɔŋ. Fayba we kin sɔlv kin bɔku na frut dɛn lɛk ɔts, bins, Brussels sprouts, ɛn pia.
2. Fayba we nɔ de sɔlv
dis kayn fayv nכ de brok כ sכlv we i de pas na di dijestiv sistεm. dis min se i de kכmכt na di sem fכm we i go insay di bכdi. Dis kayn fayv de ad bɔku bɔku tin to di stɔl. I kin absɔb wata ɛn mek di stɔl sof, ɛn dis kin mek i izi fɔ pas. Fayba we nɔ de sɔlv de insay grɛn (lɛk spinach), nɛt, sid, ɛn dray frut.
di tin we impɔtant pas ɔl na dat, wi nid ɔl tu di kayn fayv dɛn fɔ mek wi dijestiv sistɛm wɛl ɛn fɔ mek wi bɔdi muv ɔltɛm.
Bɔt mɛmba se fɔ it fayv nɔmɔ nɔ go du fɔ yu. Yu nid bak fɔ drink bɔku wata ɔl di de. Fayba de tek wata frɔm di insay. So if yu nɔ drink bɛtɛ wata, di kɔmɔn tin kin apin. Yu stɔl go dray ɛn at, we kin mek yu kɔnstipɛshɔn wɔs. So tray fɔ drink at le 8-10 glas wata wan de we yu de it tin dɛn we gɛt fayv.
Us it dɛn we gɛt bɔku fayv kin ɛp fɔ mek pɔsin gɛt kɔnstipɛshɔn?
Bɔku it dɛn de we gɛt fayv we kin ɛp fɔ mek yu bɔdi wok fayn fayn wan. Di tebul we de dɔŋ ya go gi yu gud aidia.
| Kategori fɔ it | Ɛgzampul dɛn |
|---|---|
| Plant dɛn | Brɔkoli, kabij, swit pata, grɛn (spinach, kale, lɛtis) |
| Snek dɛn we dɛn kin it | Granola, nat, popkon, chia sid |
| Di kayn frut dɛn we dɛn kin it | Apɛl, bluberi, strawberry, blakberi |
| Fɔ it dɛn we gɛt bɔku prɔtin | Almɔnd, lentil, chikip, pis, bins |
Aw bɔku fayv yu nid fɔ wan de?
Risach dɔn sho se bɔku pipul dɛn na wi kɔntri nɔ de it di kayn fayv we dɛn nid fɔ wan de. Na avrej, .
- uman we ol bitwin 31-50 ia nid lεk 25 gram fayv fכ wan de.
- Man we ol bitwin 31-50 ia nid lɛk 31 gram fayv fɔ wan de.
- Fɔ uman we dɔn pas 51 ia , na lɛk 22 gram fɔ wan de, ɛn fɔ man, na lɛk 28 gram .
If yu bigin fɔ it tin dɛn we gɛt bɔku fayv wantɛm wantɛm, yu kin fil bad lɛk bɛlɛ pen ɛn blo. So i bɛtɛ fɔ mek yu ad fayv smɔl smɔl to yu it. Dɔn bak, lɛk aw wi bin dɔn tɔk, nɔ fɔgɛt fɔ drink bɔku wata.
Yu tink se prunes na di pafɛkt sɔlv?
Yɛs, prun na wan we we pipul dɛn lɛk, we na natura l sɔlv fɔ kɔnstipɛshɔn. Wi kin kɔl dɛn bak dray plam. Prunes gɛt wan tin we dɛn kɔl `(Sorbitol)`. dis `(Sorbitol)` na sכmtin we gεt nכchral laxative ifekt. Dat min se i de mek am izi fɔ pas stɔl. Apat frɔm dat, prun dɛn gɛt ɔl tu di kayn fayv dɛn we kin sɔlv ɛn we nɔ kin sɔlv we wi bin dɔn tɔk bɔt. Na lɛk wan kɔp dray prun gɛt lɛk 3 gram fayv.
If yu nɔ lɛk fɔ it prun, yu kin drink prun jus bak. Stɔdi dɔn sho se prun jus de gi gud rilif bak frɔm kɔnstipɛshɔn.
Wetin yu go du if yu nɔ ebul fɔ gɛt fayv frɔm it? (Fayba Sɔplɛnt dɛn)
I bɛtɛ ɔltɛm fɔ gɛt fayv frɔm it. Dis na bikɔs i nɔ jɔs de gi di bɔdi fayv, bɔt i de gi di bɔdi bɔku ɔda tin dɛn lɛk vaytamɛn ɛn minral. Bɔt if yu nɔ ebul fɔ gɛt inof fayv frɔm dɛn kayn it dɛn de, fayv sɔpɔtmɛnt dɛn de we yu kin gɛt na famasi dɛn.
- Isabgol (Psyllium husk): Dis de na di makit ɔnda nem dɛm lɛk ``(Metamucil)``. Dɛn kin sɔlv dɛn tin ya na wata ɛn drink dɛn.
- Methylcellulose: Dis kin mek di stɔl wet bak, we kin mek i izi fɔ pas.
- Calcium polycarbophil: Dis kin ɛp fɔ mek di stɔl sof ɛn mek di stɔl tik if yu gɛt dayarɛa.
Bɔt i bɛtɛ ɛn i nɔ bad fɔ tɔk to yu dɔktɔ ɛn aks fɔ in advays bifo yu yuz sɔpɔtmɛnt lɛk dis.
Wetin fɔ du if kɔnstipɛshɔn nɔ de bɛtɛ ivin wit fayv?
Bɔku pipul dɛn kin pul di kɔnstipɛshɔn we dɛn chenj to it we gɛt bɔku fayv. Bɔt fɔ sɔm pipul dɛn, dat nɔ kin apin. Pipul dεm wae gεt kכndyushכn lεk slo transit kכnstipεshכn כ pεlvik fכl dysfunction kin nכ gεt bכku rilif frכm fayv nכmכ.
So, if chenj kam wantɛm wantɛm ɛn big chenj na yu bɔdi, ɔ if yu gɛt ɔda sayn dɛn lɛk bɛlɛ pen ɔ yu de lɔs yu wet, dat kin bi sayn fɔ wan ɔndalayn mɛdikal kɔndishɔn. If na so i bi, yu fɔ rili go to dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- Fayba na sɔntin we de insay plant it dɛn we wi bɔdi nɔ kin ebul fɔ dayjɛst, bɔt i impɔtant fɔ digest.
- Ɔl tu di fayv we de sɔlv ɛn we nɔ de sɔlv nid fɔ mek i nɔ gɛt kɔnstipɛshɔn.
- We yu de it tin we gɛt bɔku fayv, i impɔtant fɔ drink bɔku wata ɔl di de, ɔdasay, kɔnstipɛshɔn kin wɔs.
- We yu de ad fayv to yu it, bigin smɔl, pas fɔ it bɔku tin wan tɛm.
- If kɔnstipɛshɔn kɔntinyu, jɔs bigin, ɔ ɔda sayn dɛn de wit am, mek shɔ se yu go to yu dɔktɔ.
- Pan ɔl we di bɛst we fɔ gɛt fayv na bay it, yu kin yuz fayv sɔpɔtmɛnt dɛn bak ɔnda dɔktɔ advays.
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