Constipation hi i chau tawh em? Hetah hian solution hrisel tak tak kan rawn tarlang e!

Tuman constipation chungchang sawi hi an duh lo a ni lawm ni? Mahse a takah chuan kan nunah engtik lai pawhin kan tawng vek tawh a ni. A chang chuan ni engemaw zat hnuah a bo thin a, mahse mi thenkhat tan chuan harsatna awm reng a ni. Chuvangin hetiang rilru natna hi i tawk a nih chuan nangmah chauh i ni lo tih hria ang che. A tam zawkah chuan thil pawi tak a ni lo va, i nunphungah inthlak danglamna tenau tlemte i siam hian i chaw ei dan (digestive system) chu a thawk tha leh thei a ni.

Engvangin nge kan riltam em em?

Hei hi ven dan tur kan hriatthiam hmain hetiang thil hi engtin nge a lo awm tih hi han thlir hmasa ila. A awlsam zawngin sawi ila, kan ei tur chu kan colon kal tlanga a kal chuan a chhunga tui chu taksaah a lut ta a ni. A la awm chu stool anga pass out a ni. Kan colon chhunga muscle te hian he stool hi rectum lam hawiin an nawr a. Eng emaw chhan vanga he zinkawng hi a slow a nih chuan colon hian tui a hip tur aia tam a hip lut thin. Tichuan, ek chu a vawt a, lungpui ang maiin a khauh a, kal harsa a lo ni ta a ni. Hei hi ‘constipation’ kan tih chu a ni.

Hei hi a nghawng ber chu:

• Fiber tlem leh oil leh thau tamna diet .
• Tui in tam loh vang.
• Exercise neih loh leh hmun khata thut rei lutuk.
• Damdawi thenkhat (a bik takin natna tidamtu, iron tablets).
• Bathroom kal duhna chu i hriat pawhin thunun rawh.
• Laxatives hman dik loh chhunzawm zel.
• Naupai lai ang chi hormone inthlak danglamna .

Fiber hi constipation damdawi tha tak a ni.

I constipation tlem a tam lutuk chuan damdawi dawrah hmanhmawh suh la, laxative la rawh. Mi tam zawk chuan constipation pangngai atan chuan chu chu an mamawh lo. Chu ai chuan i plate kha en hmasa phawt ang che. Fiber i hmu tlem em?

Fiber hi thlai chaw atanga kan taksain a ei theih loh lai a ni. Fiber tamna ei tur kan ei hian extra fiber chu kan stool-ah a lut a, a bulking up a, a soften bawk. Tin, chaw ei a ti chak bawk a, ei tur chu intestines kaltlangin awlsam zawkin a kal theih nan a pui bawk.

Thlai ei zawng zawng, thei, thlai, whole grains, nut, leh chi te hian fiber a pai vek a ni. Nutritionist te chuan hmeichhiate hian ni khatah fiber gram 25 vel ei tur a ni a , mipa chuan gram 38 vel ei tur a ni . Kum 50 an tlin hnuah chuan he zat hi a tlahniam deuh a ni. Mahse thudik tak chu a tam zawk chuan ni khatah gram 15 vel chauh kan ei thin. Chuvangin, kan pum a puak hi thil mak a ni lo, a dik em?

Digestive system hrisel tak neih theihna tura ei leh in dan

Heng i ei leh in lama i tihdanglam awlsam tak takte hian constipation control-na kawngah kawng thui tak a zawh thei a ni.

• Thlai leh thlai ei tam: Ni khatah fiber gram chhiar a ngai lo. Chu ai chuan ni khatah thei cup 2 vel leh thlai cup 2 1/2 vel ei tum zawk ang che. French fries ai chuan salad ei zawk rawh. Store atangin thlai cut-up (carrot, cucumber) lei la, thau tlem dip nen ei rawh. In lamah thei bawm dah reng tur a ni. Oatmeal ang chi thilah hian thei hring (date, raisins) hmin (chopped dried fruits) te dah la.

• Whole grains thlang rawh: Chhangphut, buhfai var, leh pasta pangngai aiah, bran tamna buh sen, quinoa, barley, leh whole-wheat chhang chu i ei tur ah dah la. Chips aiah popcorn ei rawh. Chawhmeh atana cereal i thlan dawnin, ei khatah fiber gram 5 aia tam nei thlang rawh.

• Lentils, chickpeas, leh green beans ei tam rawh: Sa ai chuan lentils, chickpeas, emaw green beans emaw chu kar khatah ni khat emaw ni hnih emaw i ei ber atan siam rawh. Salad-ah chuan chickpeas tui tak dah la. Hengte hi soup-ah pawh i ei thei bawk.

• Monk-te hian fiber an khawlkhawm thin: Hei hi a pawimawh hle.Vawi khatah fiber tam tak ei tan suh. Chutianga tih chuan bloating leh gas a thlen thei . Chuvangin kar khat emaw vel hmang la, zawi zawiin heng ei tur te hi i eitur ah te dah belh rawh. I taksa a insiamrem theih nan hun engemaw chen a la ngai dawn a, chuvangin dawhthei takin awm rawh.

• Fiber Supplement ngaihtuah rawh: I ei leh in atanga fiber tam tak hmuh harsatna i neih chuan fiber supplement hi a \angkai thei ang. Mahse hengte hi i hman hmain doctor nen inbiakna neih hmasak phawt ang che, i ei tur damdawi thenkhat absorption a tihtlem theih avangin.

• Tui tam in rawh: Ei leh in emaw supplement emaw atanga fiber tam zawk i hmuh chuan tui in pawh i tihpun ngei ngei tur a ni. Fiber hian a hnathawh that theih nan tui a mamawh a. Sugary drinks leh thei tui in ai chuan tui, watermelon leh orange juice in tum zawk ang che.

Exercise hian pum puar chu a tiziaawm thei a ni.

Exercise hi i taksa tichaktu atan chauh ni lovin, i chaw ei leh in (digestive system) tihreh nan pawh a tha hle. Exercise i tih hian i intestines kal tlanga chaw a kal chakna chu a sang chho zel a ni.

• Kar khatah ni 3 chhung minute 20 vel exercise la in tan la la, zawi zawiin kar khatah ni 5 emaw a aia tam emaw minute 30 ah tihsan leh rawh. Exercise program eng pawh i tan hmain doctor nen inbiakna neih hmasak phawt a finthlak hle.
• Hun rei lo teah? Vawi khata minute 30 vel i tih theih loh chuan ni khatah vawi thum minute 10 vel kal thin ang che. Chu chu minute 30 vel tih ang bawkin a hlawkthlak hle.

Engtikah nge Doctor i hmuh a ngaih?

A tam zawkah chuan heng ei leh in hrisel leh exercise chi hrang hrangte hian harsatna chinfelna kawngah a pui thei a ni. Mahse, heng thilte hi kar 3 vel i tih tawh a, a danglamna a awm lo a nih chuan , i doctor nen inbia ang che. I system reset theih nan ni engemaw zat chhung chu laxative a rawn rawt mai thei.