Waneta nekuzvimba here? Heano mazano ane hutano!

Hapana anoda kutaura nezvekuvharirwa, handiti? Asi muchokwadi, tese takambosangana nazvo pane imwe nguva muhupenyu hwedu. Dzimwe nguva zvinopera mushure memazuva mashoma, asi kune vamwe vanhu, idambudziko rinogara riripo. Saka kana uri kusangana nedambudziko remudumbu rakadai, ziva kuti hausi wega. Kazhinji, hazvina kuipa, uye kuita shanduko diki mumararamiro ako kunogona kubatsira kugaya kwako kutanga kushanda zvakanaka zvakare.

Sei tichinzwa nzara kudaro?

Tisati tanzwisisa kuti tingadzivirira sei izvi, ngatitangei tatarisa kuti izvi zvinoitika sei. Zvichitaurwa zviri nyore, sezvo chikafu chatinodya chinopfuura nemuura hwedu, mvura iri machiri inonyudzwa mumuviri. Chinosara ndicho chinopfuudzwa setsvina. Tsandanyama dziri muura hwedu dzinosunda tsvina iyi kuenda ku rectum. Kana nekuda kwechimwe chikonzero rwendo urwu rwuchinonoka, ura hwemukati hunonwisa mvura yakawanda kupfuura yaunofanira. Zvadaro tsvina inooma, yakaoma sedombo, uye inonetsa kupfuura. Izvi ndizvo zvatinodaidza kuti 'constipation'.

Izvi zvinonyanya kukanganiswa ne:

• Kudya kushoma mufiber uye mafuta akawanda.
• Kusanwa mvura yakakwana.
• Kusaita maekisesaizi uye kugara panzvimbo imwe kwenguva yakareba.
• Mimwe mishonga (kunyanya mishonga inoderedza marwadzo, mapiritsi esimbi).
• Dzora chido chekuenda kuchimbuzi kunyangwe uchinzwa kudaro.
• Kuramba uchishandisa mishonga yekurara zvisina kunaka.
• Kuchinja kwemahormone senge panguva yekuzvitakura .

Fiber inzira yakanaka yekugadzirisa kuvimbiwa.

Kana kuvimbiwa kwako kwakanyanya, usamhanye kuenda ku pharmacy kunotora mushonga wekusvuura. Vanhu vazhinji havadi izvozvo kuti vavimbiwe. Pane kudaro, tanga watarisa ndiro yako. Uri kuwana fiber yakakwana here?

Fiber chikamu chezvikafu zvezvirimwa chisingagone kugayiwa nemiviri yedu. Patinodya chikafu chine fiber yakawanda, fiber yakawedzerwa inowedzerwa patsvina yedu, ichiiwedzera uye ichipfava. Inokurumidzisawo kugaya chikafu uye inobatsira chikafu kufamba nemumatumbu zviri nyore.

Zvese zvekudya zvezvirimwa, kusanganisira michero, miriwo, zviyo zvese, nzungu, nembeu, zvine fiber. Nyanzvi dzezvekudya dzinokurudzira kuti vakadzi vanofanira kudya magiramu angangoita 25 e fiber pazuva , uye varume vanofanira kudya magiramu angangoita 38. Mushure memakore 50, huwandu uhu hunoderera zvishoma. Asi chokwadi ndechekuti, vazhinji vedu tinodya magiramu angangoita 15 pazuva. Saka, hazvishamisi kuti tiri kuzvimba mudumbu, handiti?

Maitiro ekudya kuti muviri uve neutano hwakanaka

Kuchinja kuri nyore uku kwaunogona kuita pakudya kwako kunogona kubatsira zvikuru mukudzora kuvimbiwa.

• Idya michero nemiriwo yakawanda: Haufanire kuverenga magiramu efaibha pazuva. Pane kudaro, edza kudya makapu maviri emichero nemakapu maviri nehafu emiriwo pazuva. Panzvimbo pemaFrench fries, idya saradhi. Tenga miriwo yakachekwa (makarotsi, magaka) muchitoro woidya nedhipu isina mafuta akawanda. Gara uchichengeta bhasikiti remichero kumba. Wedzera michero yakaomeswa yakachekwa (madate, mazambiringa akaomarara) kune zvinhu zvakaita seoatmeal.

• Sarudza zviyo zvakakwana: Panzvimbo pechingwa, mupunga muchena, uye pasta yenguva dzose, wedzera mupunga mutsvuku wakapfuma mubran, quinoa, bhari, uye chingwa chegorosi rose mukudya kwako. Idya popcorn panzvimbo pemachipisi. Paunosarudza chiyo chekudya kwekuseni, sarudza chine fiber inopfuura magiramu mashanu pachikamu chimwe nechimwe.

• Idya nyemba dzakawanda, nyemba, uye bhinzi: Panzvimbo penyama, ita kuti bhinzi, nyemba, kana bhinzi zvive chikafu chako chikuru zuva rimwe kana maviri pasvondo. Wedzera nyemba dzakabikwa mumasaladhi. Unogonawo kudya idzi musobho.

• Mamongi anounganidza shinda: Izvi zvakakosha zvikuru.Usatange kudya faibha yakawanda panguva imwe chete. Kuita izvi kunogona kukonzera kuzvimba uye gasi . Saka tora vhiki kana kupfuura kuti uwedzere zvishoma nezvishoma zvekudya izvi mukudya kwako. Zvinotora nguva kuti muviri wako ugadzirire, saka iva nemoyo murefu.

• Funga nezveFiber Supplement: Kana uchinetseka kuwana fiber yakakwana kubva mukudya kwako, fiber supplement inogona kubatsira. Asi iva nechokwadi chekutaura nachiremba wako usati washandisa izvi, sezvo zvinogona kuderedza kunwa kwemishonga yauri kutora.

• Inwa mvura yakawanda: Kana uri kuwana fiber yakawanda kubva muchikafu kana mune zvekudya zvinovaka muviri, unofanira kuwedzerawo mvura yaunonwa. Fiber inoda mvura kuti ishande zvakanaka. Pane kunwa zvinwiwa zvine shuga uye muto wemichero, edza kunwa mvura, watermelon, uye muto weorenji.

Kurovedza muviri kunogona kubatsira kuderedza kuzvimba kwedumbu.

Kurovedza muviri hakungobatsiri chete pakuchengetedza muviri wako uri muchimiro chakanaka, asiwo kunobatsira pakudzora mashandiro ekugaya chikafu. Paunorovedza muviri, kumhanya kwekufamba kwechikafu nemudumbu kunowedzera.

• Tanga nekuita maekisesaizi kwemaminitsi angangoita makumi maviri mazuva matatu pasvondo, wozowedzera zvishoma nezvishoma kusvika pamaminitsi makumi matatu mazuva mashanu kana kupfuura pasvondo. Zvine hungwaru kutaura nachiremba wako usati watanga chero chirongwa cheekisesaizi.
• Nguva yako iri shoma here? Kana usingakwanise kufamba kwemaminitsi makumi matatu panguva imwe chete, famba kwemaminitsi gumi katatu pazuva. Izvozvo zvinobatsirawo sekuita maminitsi makumi matatu panguva imwe chete.

Unofanira kuona chiremba rini?

Kazhinji, kudya kwakadai kwakanaka uye kurovedza muviri zvinogona kubatsira kugadzirisa dambudziko iri. Zvisinei, kana wave uchiita zvinhu izvi kwemavhiki matatu uye pasina shanduko , taura nachiremba wako. Anogona kukukurudzira mushonga wekusvira kwemazuva mashoma kuti ubatsire system yako kugadzirisa.