Nɔbɔdi nɔ lɛk fɔ tɔk bɔt kɔnstipɛshɔn, nɔto so? Bɔt fɔ tru, wi ɔl dɔn ɛkspiriɛns am sɔm tɛm na wi layf. Sɔntɛnde, i kin go afta sɔm dez, bɔt fɔ sɔm pipul dɛn, na prɔblɛm ɔltɛm. So if yu de gɛt dis kayn bɛlɛ prɔblɛm, no se nɔto yu wan de. Bɔrku tɛm, i nɔr kin siriɔs, ɛn if yu mek sɔm smɔl smɔl chenj dɛn na yu layf, dat kin ɛp yu dijestiv sistɛm fɔ bigin fɔ wok fayn bak.
Wetin mek wi kin fil lɛk se wi angri?
Bifo wi ɔndastand aw fɔ mek dis nɔ apin, lɛ wi fɔs luk aw dis kin apin. Fɔ tɔk am simpul wan, as di it we wi de it de pas na wi kɔlon, di wata we de insay de go insay di bɔdi. Wetin lɛf na wetin dɛn pas aut as stɔl. di mכsul dεm na wi kכlon de push dis stכl tכwεd di rεktum. If fɔ sɔm rizin dis waka slo, di kɔlon kin tek mɔ wata pas aw i fɔ tek. Dɔn di stɔl kin dray, i kin at lɛk rɔk, ɛn i nɔ kin izi fɔ pas. Dis na wetin wi kin kɔl ‘kɔnstipɛshɔn’.
Dis kin afɛkt mɔ bay:
- Na it we nɔ gɛt bɔku fayv ɛn we gɛt bɔku ɔyl ɛn fat.
- Nɔ drink inof wata.
- Nɔ ɛksesaiz ɛn sidɔm na wan ples fɔ tu lɔng.
- Sɔm mɛrɛsin dɛn (especially pen kil, ayɛn tablɛt).
- Kɔntrol di want fɔ go na di bafa ilɛksɛf yu fil am.
- Kɔntinyu fɔ yuz di mɛrɛsin dɛn we de mek pɔsin nɔ fil fayn.
- כmon chenj dεm lεk we uman bεlε .
Fayba na fayn sɔlv fɔ kɔnstipɛshɔn.
If yu kɔnstipɛshɔn tumɔs smɔl, nɔ rɔsh go na di famasi ɛn grap wan laxative. Bɔrku pipul nɔr nid dat fɔ nɔrmal kɔnstipɛshɔn. Bifo dat, fɔs luk yu plet. Yu de gɛt inof fayv?
Fayba na di pat pan plant it dεm we wi bכdi nכ kin ebul fכ daygεst. We wi it it dɛn we gɛt bɔku fayv, di ɛkstra fayv kin ad to wi stɔl, ɛn i kin mek dɛn bɔku ɛn mek dɛn sof. I de mek bak di digest kwik ɛn i de ɛp fɔ mek di it muv tru di intestines izi wan.
Ɔl di plant it dɛn, lɛk frut, vɛjitebul, ɔl gren, nɛt, ɛn sid, gɛt fayv. Di wan dɛn we sabi bɔt it se uman dɛn fɔ it lɛk 25 gram fayv ɛvride , ɛn man dɛn fɔ it lɛk 38 gram . Afta i dɔn ol 50 ia, dis amɔnt kin go dɔŋ smɔl. Bɔt di tru tin na dat, bɔku pan wi kin jɔs it lɛk 15 gram so ɛvride. So, i nɔ wɔnda se wi de gɛt bɛlɛ we dɔn blo, nɔto so?
| Wan it we gɛt bɔku fayv | Gros fayba kɔntinyu (gram) . |
|---|---|
| 1/2 kɔp bɔyl pis | 9.5 g |
| Wan smɔl pia | 4.4 g |
| Wan swit pata (midul saiz) . | 4.8 g |
| Wan apul (midul saiz) . | 3.3 g |
| 1/4 kɔp deti dɛn | 3.6 g |
Fɔ it fɔ mek yu gɛt wɛlbɔdi dijestiv sistɛm
Dɛn simpul chenj ya we yu kin mek to yu it kin go fa fɔ kɔntrol kɔnstipɛshɔn.
- It mɔ frut ɛn vɛjitebul: Yu nɔ nid fɔ kɔnt gram fayv fɔ wan de. Bifo dat, aim fɔ it lɛk 2 kɔp frut ɛn 2 1/2 kɔp vɛjitebul fɔ wan de. Insted fo it French fries, it salad. Bay vegjetabul we dɛn kɔt (karɔt, kɔkumba) na di stoa ɛn it dɛn wit dip we nɔ gɛt bɔku fat. Kip frut baskɛt na os ɔltɛm. Ad kɔt kɔt dray frut (dɛt, rɛsin) to tin dɛn lɛk ɔtmil.
- Pik ɔl grens: Bifo yu it bred, wayt rays, ɛn pasta we yu kin it ɔltɛm, ad rɛd rays, quinoa, bali, ɛn ɔl wit bred we gɛt bran to yu it. It popkon insted of chips. We yu de pik siriɔs it fɔ brɛkfas, pik wan we gɛt pas 5 gram fayv pan ɛni it.
- It mɔ lentil, chikip, ɛn grɛn bins: Insted fɔ it mit, mek lentil, chikip, ɔ grɛn bins yu men it wan ɔ tu dez insay di wik. Ad chikip we dɛn dɔn bɔy to salad. Yu kin it dɛn tin ya bak insay sup.
- Di mɔnk dɛn kin gɛda di fayv dɛn: Dis rili impɔtant.Nɔ bigin fɔ it bɔku fayv wan tɛm. If yu du dat, i kin mek yu blo ɛn gɛt gas . So tek wan wik ɔ so fɔ ad dɛn it ya smɔl smɔl to yu it. I go tek sɔm tɛm fɔ mek yu bɔdi ajɔst, so peshɛnt.
- Tink bɔt Fayba Sɔplɛnt: If yu gɛt prɔblɛm fɔ gɛt inof fayv frɔm yu it, fayv sɔpɔtmɛnt kin ɛp yu. Bɔt mek shɔ se yu tɔk to yu dɔktɔ bifo yu yuz dɛn tin ya, bikɔs dɛn kin mek sɔm mɛrɛsin dɛn we yu de tek nɔ bɔku.
- Drink bɔku wata: If yu de gɛt mɔ fayv frɔm it ɔ sɔpɔtmɛnt, yu fɔ rili inkrisayz yu wata bak. Fayba nid wata fɔ mek i wok fayn fayn wan. Bifo yu drink tin dɛn we gɛt shuga ɛn frut jus, tray fɔ drink wata, watamɛlɔn, ɛn ɔrɛnj jus.
Ɛksesaiz kin ɛp fɔ mek yu bɛlɛ blo.
Ɛksesaiz nɔ jɔs fayn fɔ mek yu bɔdi fayn, bɔt i fayn bak fɔ mek yu dijestiv sistɛm rigul. We yu de du ɛksɛsayz, di spid we di it de muv tru yu insay de go ɔp.
- Start bay we yu de du ɛksɛsayz fɔ lɛk 20 minit 3 dez insay di wik, ɛn smɔl smɔl yu go du ɛksɛsayz to 30 minit 5 ɔ mɔ dez insay di wik. I fayn fɔ tɔk to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz program.
- Short pan tɛm? If yu nɔ ebul fɔ du 30 minit wan tɛm, waka fɔ 10 minit tri tɛm insay di de. Dat na bɛnifit jɔs lɛk fɔ du 30 minit wan tɛm.
Ustɛm yu nid fɔ go to dɔktɔ?
Bɔku tɛm, dɛn kayn we ya fɔ it fayn ɛn ɛksesaiz kin ɛp fɔ sɔlv di prɔblɛm. Bɔt if yu dɔn de du dɛn tin ya fɔ lɛk 3 wik ɛn nɔ chenj , tɔk to yu dɔktɔ. I kin tɛl yu fɔ yuz laxative fɔ sɔm dez fɔ ɛp yu sistɛm fɔ riset.
Bɔt if yu gɛt ɛni wan pan dɛn tin ya, go to dɔktɔ wantɛm wantɛm: If yu gɛt blɔd na yu stɔl, yu bɛlɛ de at bad bad wan, ɔ yu de lɔs yu wet wantɛm wantɛm we yu nɔ tray, mek shɔ se yu go to dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- Kɔnstipɛshɔn na wan sik we kin rili bɔku. No nid fɔ shem fɔ am.
- Smɔl smɔl, ad vɛjitebul, frut, ɛn ɔl grens we gɛt fayv to yu it.
- We yu de it bɔku fayv, i impɔtant fɔ drink bɔku wata.
- Ivin simpul ɛksesaiz lɛk fɔ waka ɛvride kin mek big difrɛns.
- If yu nɔ fil ɛni fridɔm afta yu dɔn tray dɛn tin ya fɔ sɔm wiks, ɔ if yu gɛt sɔm sayn dɛn lɛk blɔd na yu stɔl, yu bɛlɛ de at bad bad wan, ɔ yu de lɔs yu wet, go to yu dɔktɔ wantɛm wantɛm.
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