Constipation chungchangah pawh harsatna i nei em? Hemi atana pui thei tur fiber tamna ei tur chungchang hi han sawi ila!

Kan pumah harsatna engemaw zat kan nei vek a, a nih loh leh constipation engemaw zat kan nei vek a, a chang chuan, a dik em? Hei hi a hluar hle. Mahse kar engemaw zat a awm reng a nih chuan, emaw, i ngaihtuahna tibuaitu symptom dang i neih chuan doctor pan a, thurawn lak a tha ber ngei ang. A châng chuan, chronic constipation hi damdawi lam dinhmun khirh tak vang pawh a ni thei. Mahse a tam zawkah chuan kan ei leh in hi tlem kan thlak danglam a, fiber tamna ei tur tam zawk kan dah belh a, hei hi kan thunun theih a ni.

A awlsam zawngin, he fiber hi eng nge ni?

Fiber, emaw kan tih angin , dietary fiber , hi thlai chi hrang hrang, kan taksain a ei kim theih loh a ni. A dik tak chuan thlai ei tur a awm carbohydrate chi khat a ni. Thlai chaw i ei zawng zawng deuhthaw hian fiber a pai vek a. Entirnan, thei, thlai, thlai, nut, chi, leh legumes (bean leh peas ang chi)-ah a tam hle. Chu bakah, rannung, crab, lobster, leh shrimp te shell-a awm component ``(Chitin)`` pawh hi fiber chi khat a ni bawk.

Fiber hi chi hnih a awm - hengte hi eng nge ni?

Fiber hi chi hnih a awm a, chungte chu soluble fiber leh insoluble fiber te an ni.

1. Fiber a hmin thei

Hetiang fiber chi hi tuiah a inthiar a, kan intestine-ah gel ang chi a siam a ni. Hei hian kan chaw ei dan (digestive process) chu tlem a ti slow zawk thin. Kan taksaa cholesterol level tihhniam nan a pui bawk. Soluble fiber hi thei chi hrang hrang oats, beans, Brussels sprouts, leh pears te ah a tam hle.

2. Fiber inthiar theih loh

Hetiang fiber chi hi digestive system a kal tlang hian a chhe lo va, a hmin lo bawk. Chumi awmzia chu taksaa a luh ang chiah chiahin a chhuak tihna a ni. Hetiang fiber hian stool-ah bulk a belhchhah a ni. Tui a hip lut a, bawlhhlawh a ti nem a, kaltlang a awlsam phah hle. Insoluble fiber hi greens (spinach ang chi), nut, chi leh thei hring (dried fruits)-ah te a awm a.

Mahse, fiber ei ringawt hi a tawk lo tih hre reng ang che. Nilengin tui in tam a ngai bawk. Fiber hian intestine atanga tui a hip lut thin. Chuvangin tui i in tam loh chuan a kalh zawngin a thleng thei a ni. I bawlhhlawh chu a vawt zual zel ang a, chu chuan constipation a ti na zual thei. Chuvangin fiber tamna ei tur ei chungin ni khatah tui glass 8-10 tal in tum ang che.

Fiber tamna ei tur engte hian nge constipation a pui?

Fiber tamna ei tur tam tak a awm a, chu chuan i ril a ti tha thei ang. A hnuaia table hian ngaihtuahna tha tak a pe ang che.

Ni khatah fiber engzat nge i mamawh?

Zirchianna atanga a lan dan chuan kan ramah hian mi tam takin ni khata an mamawh fiber an ei lo. A vaiin, .

• Hmeichhia kum 31-50 inkar chuan ni khatah fiber gram 25 vel a mamawh a.
• Kum 31-50 inkar mipa chuan ni khatah fiber gram 31 vel a mamawh a ni.
• Hmeichhia kum 51 chunglam tan chuan ni khatah gram 22 vel a tawk a, mipa tan chuan gram 28 vel .

Fiber tamna ei tur i ei tan nghal chuan pum na leh pum na ang chi natna i nei thei. Chuvangin zawi zawiin i ei leh in ah fiber dah belh a tha ber. Tin, a hmaa kan sawi tawh ang khan tui tam tak in theihnghilh suh.

Prunes hi solution tha ber a ni em?

Ni e, prunes hi constipation tan chuan a lar hle a, natural solution a ni. Dried plum kan ti bawk. Prune-ah hian thil pakhat `(Sorbitol)` tih a awm a. He `(Sorbitol)` hi natural laxative effect nei thil a ni. Chumi awmzia chu stool pass a awlsam phah tihna a ni. Chu bakah, prune-ah hian a hmaa kan sawi tawh ang khan soluble leh insoluble fiber chi hrang hrang a awm vek bawk. Prunes hring cup khatah hian fiber gram 3 vel a awm a.

Prune ei i duh loh chuan prune tui pawh i in thei bawk. Zirna hrang hrangah prune tui hian chaw ei khamna a tidam bawk tih hmuhchhuah a ni.

Chaw atanga fiber i hmuh theih loh chuan engtin nge ni ang? (Fiber Supplements) te hi a tha hle.

Chaw atanga fiber lak hi a tha ber fo. Hei hi a chhan chu taksaah fiber chauh ni lovin, nutrient dang tam tak, vitamin leh minerals te a pe bawk. Mahse, chutiang ei tur atanga fiber i hmuh theih loh chuan damdawi dawrah fiber supplement a awm a.

• Isabgol (Psyllium husk): Hei hi ``(Metamucil)`` tih hmingin market-ah a awm a. Chungte chu tuiah a hmin a, in theih a ni.
• Methylcellulose: Hei hian bawlhhlawh rit a tisang bawk a, a kal awlsam phah a ni.
• Calcium polycarbophil: Hei hian riltam a ti nem a, ek a ti thim bawk.

Fiber hmang pawhin constipation a dam lo a nih chuan engtin nge ni ang?

Mi tam tak chuan fiber tamna ei leh in lama inthlak hian constipation an tiziaawm thei a ni. Mahse mi thenkhat tan chuan chutiang chu a thleng lo. Slow transit constipation emaw pelvic floor dysfunction ang chi condition nei te chuan fiber chauh atanga hahdamna an hmu tam lo mai thei.

Chuvangin, i rilru natnaah inthlak danglamna rang tak leh langsar tak a awm a nih chuan, emaw, i pum na emaw, i taksa rihna tlahniam emaw ang chi natna dang i neih chuan, chu chu damdawi lam dinhmun hnuaia awm chhinchhiahna a ni thei. Chutiang hunah chuan doctor i pan ngei ngei tur a ni.