Ukhathele ukuqunjelwa? Nazi izixazululo ezinempilo!

Akekho othanda ukukhuluma ngokuqunjelwa, akunjalo? Kodwa empeleni, sonke sesike sabhekana nakho esikhathini esithile empilweni yethu. Ngezinye izikhathi kuyaphela ngemva kwezinsuku ezimbalwa, kodwa kwabanye abantu, kuyinkinga eqhubekayo. Ngakho-ke uma ubhekene nalolu hlobo lwenkinga yesisu, yazi ukuthi awuwedwa. Esikhathini esiningi, akukubi kangako, futhi ukwenza izinguquko ezimbalwa ezincane endleleni yakho yokuphila kungasiza uhlelo lwakho lokugaya ukudla luqale ukusebenza kahle futhi.

Kungani sizizwa silambile kangaka?

Ngaphambi kokuba siqonde ukuthi singakuvimbela kanjani lokhu, ake siqale sibheke ukuthi lokhu kwenzeka kanjani. Kalula nje, njengoba ukudla esikudlayo kudlula emathunjini ethu, amanzi akuwo amuncwa emzimbeni. Okusele yilokho okuphuma njengendle. Imisipha emathunjini ethu isunduza lendle iye e-rectum. Uma ngesizathu esithile lolu hambo luhamba kancane, i-colon imunca amanzi amaningi kunalokho okufanele. Khona-ke indle iba yomile, iqine njengedwala, futhi kube nzima ukuyidlula. Leso yisimo esisibiza ngokuthi 'ukuqunjelwa'.

Lokhu kuthinteka kakhulu yilokhu:

• Ukudla okune-fiber eningi kanye namafutha amaningi.
• Ukungaphuzi amanzi anele.
• Ukungawuvivinyi umzimba nokuhlala endaweni eyodwa isikhathi eside kakhulu.
• Imithi ethile (ikakhulukazi imithi yokubulala izinhlungu, amaphilisi ensimbi).
• Lawula isifiso sokuya endlini yangasese noma ngabe uyasizwa.
• Ukuqhubeka nokusebenzisa kabi imithi yokuhlanza isisu.
• Izinguquko zama-hormone njengangesikhathi sokukhulelwa .

I-fibre iyisisombululo esihle kakhulu sokuqunjelwa.

Uma ukuqunjelwa kwakho kukhulu kakhulu, ungasheshi uye ekhemisi uyothenga umuthi wokuxubha. Abantu abaningi abawudingi lowo muthi ukuze baqunjelwe okuvamile. Kunalokho, qala ubheke ipuleti lakho. Ingabe uthola i-fiber eyanele?

I-fibre iyingxenye yokudla kwezitshalo imizimba yethu engakwazi ukuyigaya. Uma sidla ukudla okune-fibre eningi, i-fibre eyengeziwe iyafakwa endle yethu, iyihlanganise futhi iyenze ithambise. Iphinde isheshise ukugaya ukudla futhi isize ukudla ukuthi kuhambe kalula emathunjini.

Konke ukudla kwezitshalo, okuhlanganisa izithelo, imifino, okusanhlamvu okuphelele, amantongomane, nembewu, kuqukethe i-fiber. Ochwepheshe bezokudla batusa ukuthi abesifazane kufanele badle cishe amagremu angu-25 e-fiber ngosuku , kanti amadoda kufanele adle cishe amagremu angu-38 . Ngemva kweminyaka engu-50, leli nani liyancipha kancane. Kodwa iqiniso liwukuthi, iningi lethu lidla cishe amagremu angu-15 ngosuku. Ngakho-ke, akumangazi ukuthi sivuvukala isisu, akunjalo?

Imikhuba yokudla ukuze kube nohlelo lokugaya ukudla olunempilo

Lezi zinguquko ezilula ongazenza ekudleni kwakho zingasiza kakhulu ekulawuleni ukuqunjelwa.

• Yidla izithelo nemifino eminingi: Akudingeki ubale amagremu e-fiber ngosuku. Kunalokho, hlose ukudla cishe izinkomishi ezimbili zezithelo kanye nezinkomishi ezimbili nengxenye zemifino ngosuku. Esikhundleni sama-French fries, yidla isaladi. Thenga imifino esikiwe (izaqathi, ukhukhamba) esitolo bese uyidla nge-dip enamafutha aphansi. Hlala ugcina ibhasikidi lezithelo ekhaya. Faka izithelo ezomisiwe eziqoshiwe (amadethi, ama-raisin) ezintweni ezifana ne-oatmeal.

• Khetha okusanhlamvu okuphelele: Esikhundleni sesinkwa, ilayisi elimhlophe, kanye ne-pasta ejwayelekile, engeza ilayisi elibomvu elinothile nge-bran, i-quinoa, ibhali, kanye nesinkwa sikakolweni okuphelele ekudleni kwakho. Yidla i-popcorn esikhundleni sama-chips. Uma ukhetha okusanhlamvu kwasekuseni, khetha okunamagremu angaphezu kwama-5 e-fiber ngokuphakelwa ngakunye.

• Yidla ama-lentile amaningi, ama-chickpeas, nobhontshisi oluhlaza: Esikhundleni senyama, yenza ama-lentile, ama-chickpeas, noma ubhontshisi oluhlaza kube ukudla kwakho okuyinhloko usuku olulodwa noma ezimbili ngesonto. Faka ama-chickpeas abilisiwe kumasaladi. Ungawadla futhi esobho.

• Ama-monks aqoqa imicu: Lokhu kubaluleke kakhulu.Ungaqali ukudla i-fiber eningi ngesikhathi esisodwa. Ukwenza kanjalo kungabangela ukuqunjelwa kanye negesi . Ngakho-ke thatha isonto noma ngaphezulu ukuze wengeze kancane kancane lokhu kudla ekudleni kwakho. Kuzothatha isikhathi ukuthi umzimba wakho uzivumelanise, ngakho-ke yiba nesineke.

• Cabanga Nge-Fiber Supplement: Uma unenkinga yokuthola i-fiber eyanele ekudleni kwakho, i-fiber supplement ingaba usizo. Kodwa qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuyisebenzisa, njengoba inganciphisa ukumuncwa kwemithi ethile oyithathayo.

• Phuza amanzi amaningi: Uma uthola i-fiber eningi ekudleni noma ezithasiselo, kufanele nakanjani wandise umthamo wamanzi owaphuzayo. I-fiber idinga amanzi ukuze isebenze kahle. Esikhundleni seziphuzo ezinoshukela namajusi ezithelo, zama ukuphuza amanzi, ikhabe, kanye nejusi lewolintshi.

Ukuzivocavoca kungasiza ekunciphiseni isisu esivuvukele.

Ukuzivocavoca akugcini nje ngokugcina umzimba wakho usesimweni esihle, kodwa futhi kuhle ekulawuleni uhlelo lwakho lokugaya ukudla. Uma uvivinya umzimba, isivinini sokudla okudlula ngaso emathunjini akho siyakhula.

• Qala ngokuzivocavoca cishe imizuzu engama-20 izinsuku ezintathu ngesonto, bese ukhula kancane kancane ube yimizuzu engama-30 izinsuku ezi-5 noma ngaphezulu ngesonto. Kuwukuhlakanipha ukukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
• Ingabe isikhathi sakho sifushane? Uma ungakwazi ukwenza imizuzu engama-30 ngesikhathi, hamba imizuzu eyi-10 kathathu ngosuku. Lokho kuzuzisa njengokwenza imizuzu engama-30 ngesikhathi.

Kunini lapho udinga ukubonana nodokotela?

Ezimweni eziningi, lolu hlobo lokudla okunempilo kanye nokuzivocavoca kungasiza ekuxazululeni inkinga. Kodwa-ke, uma ubulokhu wenza lezi zinto cishe amasonto amathathu futhi kungekho shintsho , khuluma nodokotela wakho. Angase akuncomele umuthi wokuhlanza umzimba izinsuku ezimbalwa ukusiza uhlelo lwakho luqalise kabusha.