Ngaba kufuneka uye kwigumbi lokuhlambela ngaphantsi kweentsuku ezimbini ngeveki? Xa usenza njalo, ngaba kufuneka uhlale ixesha elide uze uhluze? Ngaba indle yakho iphuma yomile kwaye iqinile, njengamatye? Emva koko unokuba nengxaki yempilo eqhelekileyo ebizwa ngokuba kukuqhina. Nangona oku kudla ngokuba yinto engeyongozi, kunokuba yinto engathandekiyo kwaye ikhathaze umzimba.
Iimpazamo zethu ezenza ukuqhinwa kube mandundu
Uninzi lwexesha, ukuqhina kwesisu kunokulawulwa ngokwenza utshintsho oluncinci kwindlela esitya ngayo nendlela esiphila ngayo. Kodwa ngamanye amaxesha, ezinye izinto esizenzayo singaziqondi zinokwenza imeko ibe mandundu. Makhe sijonge ukuba zeziphi ezo zinto.
Ukuze kube lula ukuyiqonda, ndiza kukuchazela ngale ndlela.
| Oko sikwenzayo kakubi | Yintoni omawuyenze endaweni yoko |
|---|---|
| Ukutya ukutya okuninzi okucutshungulweyo Ukutya okunefayibha encinci, okufana nokutya okulula okuthengwa evenkileni, iicrackers, irayisi eqhotsiweyo, iitships, kunye neenoodles ezikhawulezayo, kuhlala emathunjini ixesha elide. Oku kubangela ukuba amathumbu afunxe amanzi amaninzi, nto leyo eyenza isitulo sibe nzima njengelitye. | Nciphisa olu hlobo lokutya kangangoko unako. Endaweni yoko, yongeza ukutya okunesondlo okuphekiweyo ekhaya, imifuno, iziqhamo, kunye nemifuno ekutyeni kwakho. |
| Ukutya ifayibha eninzi ngaxeshanye Ifayibha iluncedo kakhulu ekuqunjelweni, kodwa ukutya iziqhamo nemifuno emininzi ngaxeshanye kunokukuhluthisa, okubangela iintlungu zesisu, ukudumba kunye negesi. | Yongeza kancinci kancinci ifayibha ekutyeni kwakho. Udinga malunga ne-20-35 grams yefayibha ngosuku. Yandisa ukutya kwakho kancinci kancinci malunga ne-5 grams ngosuku. |
| Ukusela utywala Utywala bunciphisa amanzi emzimbeni, nto leyo enokwenza indle yome kwaye kube nzima ukuyikhupha. | Endaweni yoko, sela amanzi amaninzi imini yonke. Kubaluleke kakhulu ukusela ubuncinane iiglasi ezisi-8 ukuya kwezili-10 zamanzi. |
| Ukutya ubisi neemveliso zobisi ngokugqithisileyo Kwabanye abantu, ukutya ubisi netshizi eninzi kakhulu kunokubangela ukuba ukuqhina kwesisu kube mandundu. | Ukuba ucinga ukuba oku kuyenzeka kuwe, zama ukunciphisa ukutya ubisi kangangeentsuku ezimbalwa. Nangona kunjalo, iziselo zobisi ezivundisiweyo ezifana nobisi olungenamafutha zinokunceda ngamanye amaxesha. |
| Andizilolongi Xa umzimba ulahlekelwa kukuzilolonga, isantya sokuhamba kokutya emathunjini naso siyancipha. Oku kungaba ngunobangela omkhulu wokuqhinwa. | Ziqhelise ukwenza umthambo olula, njengokuhamba okanye ukubaleka, ubuncinane imizuzu engama-30 ngosuku. |
| Ukuqhela amayeza okuhambisa isisu Nangona amayeza okuhambisa isisu enokunceda okwethutyana, ukuqhubeka nokusebenzisa kungonakalisa imithambo-luvo emathunjini kwaye kubangele ukuba izihlunu ezinceda ekukhupheni ilindle ziyeke ukusebenza kakuhle. | Sebenzisa ezi zinto kuphela xa ugqirha wakho ezicebisa, njengoko kuyalelwe, kwaye ixesha elide njengoko ecebisa . Zama ukuphepha ukuba likhoboka lazo kangangoko unako. |
| Ukuthatha amayeza athile Amanye amayeza, afana neentlungu zentlungu, amanye amayeza oxinzelelo lwegazi oluphezulu, kunye neziyobisi zokudakumba, anokubangela ukuqhina kwesisu. | Ukuba ukrokrela ukuba le meko ibangelwa yimithi oyiselayo, thetha nogqirha wakho. Ungaze uyeke ukuthatha amayeza ngaphandle kokubonisana nogqirha. |
| Ukuphepha ukuya kwigumbi lokuhlambela Enye yezona mpazamo zinkulu abantu abaninzi abazenzayo kukuzibamba xa kufuneka baye kwigumbi lokuhlambela ngelixa besebenza, ngaphandle, okanye kuba nje bekruqukile. | Yiya kwigumbi lokuhlambela ngokukhawuleza nje xa uziva unesidingo. Ukuba kunokwenzeka, ziqhelise ukuhlala kwindlu yangasese imizuzu eli-10-15 ngexesha elifanayo yonke imihla (umzekelo, kusasa). Oku kuya kunceda umzimba wakho ukuba uqhele. |
| Ukungawunaki uxinezeleko Umsebenzi wethu wamathumbu unxulumene nenkqubo yethu yemithambo-luvo. Xa uxinezelekile okanye uxhalabile, oku kunokuchaphazela namathumbu akho. | Yenza into ezolisa ingqondo yakho, njengokucamngca okanye i-yoga. Funa uncedo kumcebisi ukuba kuyimfuneko. |
Zama le ndlela incinci kwigumbi lokuhlambela.
Ukuba unengxaki yokuya kwindlu yangasese, endaweni yokugcina iinyawo zakho zithe tyaba phantsi, hlala phantsi kweenyawo zakho, amadolo akho aphakame kancinci kuneempundu zakho. Le ndlela inceda ekukhupheni indle.
Sifanele siye nini kugqirha ngokuqinisekileyo?
Ukuqhinwa akudla ngokuba yinto yokukhathazeka ngayo. Nangona kunjalo, ngamanye amaxesha kunokuba luphawu lwenye imeko enzulu. Ngoko ke ukuba unayo nayiphi na kwezi mpawu, bonana nogqirha wakho ngokukhawuleza.
Ungaze uzityeshele ezi zinto. Zingaba ziimpawu zesinye isifo.
- Ukuba uqunjelwe kangangeeveki ezingaphezu kwe-3 , nangona usela amanzi amaninzi kwaye utya ukutya okune-fiber eninzi.
- Ukuba kukho igazi esitulweni.
- Ukuba unciphisa umzimba ngaphandle kwesizathu esithile.
- Ukuba unentlungu ebuhlungu esiswini .
Ukuba ezi zinto azinakwa, zinokukhokelela kwiimeko ezifana ne-hemorrhoids kunye ne-anal fissures. Kwiimeko ezingaqhelekanga, zinokuba luphawu lwesifo esinzima njengomhlaza we-colorectal. Ke ngoko, ukuba unayo nayiphi na kwezi mpawu, ngokuqinisekileyo kuya kufuneka ufune ingcebiso kagqirha.
Umyalezo Wokuya Ekhaya
- Sela amanzi amaninzi: Ziqhelise ukusela ubuncinane iiglasi ezisi-8-10 zamanzi ngosuku.
- Yitya ukutya okunefayibha: Yongeza izinto ezifana neziqhamo, imifuno, iimbotyi, kunye neenkozo ezipheleleyo ekutyeni kwakho.
- Ukuzilolonga: Hlala usempilweni yonke imihla. Ubuncinane hambahamba.
- Musa ukulibazisa ukuya kwigumbi lokuhlambela: Ziqhelise ukuya kwigumbi lokuhlambela ngokukhawuleza xa uziva unesidingo.
- Ziphephe izibulali-ntlungu: Musa ukuqhubeka uzisebenzisa ngaphandle kwengcebiso kagqirha.
- Qaphela iimpawu ezilumkisayo: Ukuba unegazi esitulweni sakho okanye uncipha umzimba, bona ugqirha ngokukhawuleza.
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