Kar khatah ni hnih aia rei lo bathroom-ah i kal a ngai em? Chutianga i tih chuan rei tak i thut a, i rilru i hah a ngai em? I bawlhhlawh chu lung ang maiin a vawt leh khauh takin a chhuak em? Tichuan hriselna lama harsatna tlanglawn tak, constipation tih chu i nei thei a ni. Hei hi a tlangpuiin pawi lo mah se, taksa tan a nuam lo hle a, a tibuai thei hle.
Kan tihsual ngei hian constipation a ti na zual thin
A tam zawkah chuan kan ei leh in leh nunphungah inthlak danglamna tenau te siamin constipation hi kan control thei a ni. Mahse, a châng chuan, kan hriat loh thil ṭhenkhat kan tih hian kan dinhmun a tichhe thei a ni. Chu thilte chu eng nge ni tih i han thlir teh ang.
Hriatthiam awlsam zawk nan hetiang hian ka hrilhfiah ang che.
| Kan thil tih dik loh chu | Eng nge tih ai chuan |
|---|---|
| Processed foods ei tam lutuk Fiber tlakchhamna ei tur, dawr atanga lei snack food, cracker, fried rice, chips, leh instant noodles te hi intestine-ah rei zawk an awm thin. Hei hian intestine-in tui a hip tam zawk a, chu chuan ek chu lungpui ang maiin a khauh tir a ni. | Heng ei tur chi hrang hrangte hi a theih ang anga tihtlem tur a ni. Chu ai chuan in lama siam chaw tha tak tak, thlai, thei leh thlai chi hrang hrang te chu i eitur ah te dah la. |
| Vawi khata fiber tam tak ei vek Fiber hi constipation atan a tha hle a, mahse vawi khata thei leh thlai tam lutuk ei hian a khat thei a, pum na leh pum a ti na a, gas a thlen thei bawk. | Zawi zawiin i ei leh in ah fiber te dah tel bawk ang che. Ni khatah fiber gram 20-35 vel i mamawh a ni. Ni khatah gram 5 velin i ei tur chu zawi zawiin tipung rawh. |
| Zu in a in thin Zu hian taksaa tui awm zat a ti tlem a, chu chuan ek a ti vawt thei a, kal harsa a ti thei bawk. | Chu ai chuan nilengin tui tam tak in thin ang che. Tui glass 8-10 tal in a pawimawh hle. |
| Bawnghnute leh bawnghnute atanga siam thil ei tam lutuk Mi thenkhat tan chuan bawnghnute leh cheese ei tam lutuk hian constipation a ti na zual thei. | Hetiang hi i chungah a thleng nia i hriat chuan ni engemaw zat chu dairy ei kha tihtlem tum ang che. Mahse, skim milk ang chi fermented dairy drinks hian a chang chuan a pui thei. |
| Exercise tih loh Taksain exercise a hloh chuan chaw ei tur chu intestine kal tlanga a kal chakna pawh a tlahniam bawk. Hei hi constipation thlentu lian tak a ni thei. | Ni khatah minute 30 tal exercise awlsam tak, kea kal emaw, tlan emaw tih thin hi hmang thin ang che. |
| Laxatives hman thiam Hun rei lote chhungin laxatives hian a pui thei a, mahse hman chhunzawm chuan intestines-a nerve te a tichhe thei a, bawlhhlawh paih chhuahna tura puitu muscle te chu a thawk tha thei lo. | Chûngte chu i doctor-in a rawt a nih chauhvin, a tih angin, leh an rawtna hun chhûng chauh hmang rawh . A theih ang anga an ruihhlo ngawlvei loh tum ang che. |
| Damdawi thenkhat ei Damdawi thenkhat, painkiller, thisen sang damdawi thenkhat, antidepressant te hian constipation a thlen thei a ni. | Hetiang dinhmun hi i damdawi ei avanga lo awm nia i rinhlelh chuan i doctor nen inbia ang che. Doctor rawn hmasa lovin damdawi ei kha bansan ngai suh. |
| Bathroom-a kal loh tur Mi tam takin an tihsual lian ber pakhat chu hnathawh lai emaw, pawn lama emaw, an bo vang mai maia bathroom kal an ngaih hunah an insum hi a ni. | Mamawh i hriat veleh bathroom-ah kal nghal rawh. A theih chuan nitin (entir nan, zing lamah) minute 10-15 chhung a ruala toilet-a thut chu practice thin ang che. Hei hian i taksa chu a thiam theih nan a pui ang. |
| Stress ngaihthah Kan gut function hi kan nervous system nen a inzawm tlat a ni. I stress emaw, i lungkham emaw hian i gut pawh a nghawng thei bawk. | I rilru ti thlamuang thei thil, meditation emaw yoga emaw ang chi ti rawh. A tul chuan counselor tanpuina zawng rawh. |
Bathroom-ah hian he technique tlemte hi han hmang ve teh.
Toilet kal harsatna i neih chuan i ke chu leiah dah ai chuan i ke hnuaiah thutna te tak te dahin thu la, i khup chu i hip aia sang deuhin i thut ang. Hetiang dinhmun hian stool pass a pui thin.
Engtikah nge doctor kan hmuh tak tak ang?
Constipation hi a tlangpuiin ngaihtuah tur a awm lo. Mahse, a châng chuan natna khirh tak dang chhinchhiahna a ni thei bawk. Chuvangin heng symptoms te hi i neih chuan doctor pan nghal rawh.
Heng thilte hi ngaihthah ngai suh. Natna dang chhinchhiahna an ni thei bawk.
- If you are constipated for more than 3 weeks , tui tam tak i in a, fiber tamna diet i ei lai pawhin.
- Thluak chhungah thisen a awm chuan.
- Chhan bik nei lovin i taksa rihna i tihtlem a nih chuan.
- Pum natna nasa tak i neih chuan .
Heng thilte hi ngaihthah a nih chuan hemorrhoids leh anal fissures ang chi dinhmun a thlen thei a ni. A tlem berah chuan colorectal cancer ang chi natna khirh tak chhinchhiahna an ni thei. Chuvangin, heng symptoms te hi i neih chuan doctor thurawn i lak ngei ngei tur a ni.
Take-Home Thuchah a ni
- Tui in tam: Ni khatah tui glass 8-10 tal in hi tih danah siam rawh.
- Fiber nei ei tur ei: I eitur ah thei, thlai, legumes leh whole grains te dah tel bawk ang che.
- Exercise: Nitin active takin awm rawh. A tlem berah chuan kal kual rawh.
- Bathroom kal chu sawn suh: Bathroom-a kal chu i mamawh nia i hriat veleh kal chu tih danah siam rawh.
- Laxatives hman loh tur: Doctor thurawn tel lo chuan hengte hi hman chhunzawm loh tur a ni.
- Vaukhânna chhinchhiahnate fimkhur rawh: I ek chhungah thisen a awm emaw, i taksa rihna a tlahniam emaw a nih chuan doctor pan vat tur a ni.
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