Isondlo esiCetyisiweyo sokuqunjelwa

Inkqubo yokwetyisa iqhekeza ukutya okutyiweyo ukuze umzimba ukwazi ukufunxa izondlo. Ngexesha lokugaya, iindawo ezingeyomfuneko zezi zidlo ziguqulwa zibe yinkunkuma / isitulo, esikhutshwa ngexesha lokuhamba kwamathumbu. Xa inkqubo yokugaya iyeka ukusebenza ngokufanelekileyo ngenxa yezinto ezifana nokutshintsha kokutya, ukutya ukutya okungenamsoco, ukungabikho komsebenzi womzimba / umthambo, amayeza, kunye neemeko ezithile zempilo, kunokubangela ukuqunjelwa. Ukuqunjelwa kwenzeka xa umzimba ungakwazi ukuba nentshukumo yamathumbu rhoqo. I-distention, igesi, ukuqunjelwa kunye nokungakwazi ukuhamba ngamathumbu kubangela ukucaphuka kunye noxinzelelo, olunokuthi ukuqhina kube mandundu. Ukubandakanya ukutya okucetyiswayo kunokuncedisa ukubuyisela ukuhamba kwamathumbu rhoqo kunye nokusebenza kwamathumbu.

Isondlo esiCetyisiweyo sokuqunjelwa

Iimpawu ezinjengeentlungu zesisu, ukuqunjelwa, kunye nokuhamba kwamathumbu kunzima zixhaphakile. Ukutya kunye ne-hydration efanelekileyo kunendima ebalulekileyo kwimpilo yokugaya, ngakumbi ekudambiseni nasekuthinteleni ukuqhina. Ukutya okunefayibha ephezulu, prebiotics, kunye nokumanzisa okwaneleyo ukusuka ekutyeni nakwiziselo zibalulekile kwintshukumo esempilweni yamathumbu.

• Ifayibha ifumaneka kwiinkozo ezipheleleyo, kwisitatshi, kwiziqhamo, nakwimifuno.
• Ifayibha ezinyibilikayo nezinganyibilikiyo zibalulekile kwimpilo yokwetyisa.
• Ukugxila ekufakeni iziqhamo eziphezulu zefayibha, imifuno, kunye nokutya okuziinkozo.
• Ukutya okutyebileyo kwi-prebiotics njengokutya okubilisiweyo kuyacetyiswa xa kuqhinwe.

Isondlo esicetyiswayo sokuqunjelwa, ngokutsho kwe-dietitian ibandakanya.

kuvuthwa

• Iiavokhado zinokudityaniswa nayo yonke into kwaye izele izondlo kunye nefiber.
• Iavokhado enye iqulethe malunga ne-13.5 grams yefiber.
• Iavokhado enye iya kubonelela malunga nesiqingatha semihla ngemihla ngeemfuno zefiber.
• Ezinye iziqhamo ezinefiber ephezulu: iirharnati, igwava, amaqunube, amaqunube amnyama, kunye ne passionfruit.

Amantshontsho

• Amakhiwane angatyiwa esematsha kwaye omisiwe.
• Amakhiwane athathwa njenge-laxative kwaye abonakaliswe ukunyanga nokunciphisa ukuqhina.
• Ziqulethe i-antioxidants, i-polyphenols, i-polyunsaturated fatty acids, kunye neevithamini.
• Ezinye iziqhamo ezifana nomkhiwane: ama-apricot omisiwe, ama-prunes, kunye ne-plums.

Iiplamu

• Iiplamu, iiplums ezomisiweyo zipakishwe ngefiber kunye ne-prebiotics enempembelelo yendalo ye-laxative.
• I-Sorbitol – iswekile efumaneka kwiiplums kunye nee prunes, isebenza njenge i-osmotic laxative egcina amanzi.
• I-H2O eyongeziweyo yenza izitulo zibethambile kwaye kube lula ukudlula.
• Iijusi zeziqhamo zendalo, njengepere, iapile, okanye iprune zihlala zimiselwe ukuqunjelwa.
• Ezinye iziqhamo ezinceda ekushukumeni kwamathumbu: iipesika, amapere, nama-apile.

Kefir

• Ukutya okunamafutha ezifana kefir zizityebi kwiibhaktheriya eziluncedo ezisebenza ukugcina impilo yenkqubo yokugaya.
• Inokusetyenziselwa yona ngokwayo okanye isetyenziswe kuyo i-smoothies, ukupheka, kunye neendlela zokupheka zokupheka.
• Okunye ukutya okuvundisiweyo: i-kombucha, iyogathi, i-sauerkraut, i-kimchi, i-miso, kunye tempeh.

Oat Bran

• oat bran yioatmeal engazange ibe nayo bran zisuswe.
• I-bran iqulethe izondlo ezinoncedo ezibandakanya i-fiber, i-antioxidants, iivithamini kunye neemaminerali.
• I-Oat bran iqulethe i-fiber e-soluble kunye ne-insoluble, kunye i-beta-glucan/iipolysaccharides ezingenastatshi.
• Zonke ziphucula ukubunjwa kweebhaktheriya zamathumbu kunye nokukhuthaza ukuhamba kwamathumbu okunempilo.
• Ezinye iinkozo ezinenzuzo: i-oatmeal, ingqolowa yengqolowa, i-rye, nebhali.

Ukubandakanya ukutya kweThumbu-Beneficial

Ukufaka njani ukutya okucetyiswayo okunesondlo ngamathumbu kwimenyu eqhelekileyo:

smoothie

• Sebenzisa i-kefir okanye iyogathi njengesiseko emva koko uyilinganise kunye neziqhamo ezityebileyo zefiber ezifana nemango, blueberries, kunye nekiwi.

okulula

• Ukwahlula amashwamshwam ngepleyiti yefiber kunye ne-prebiotics.
• Amandongomane, itshizi, ii-crackers, iziqhamo, kunye neyogathi okanye idiphu yeeavokhado.

Oatmeal

• Zama i-oat bran ukwandisa i-fiber.
• Fafaza i-service of flaxseeds, imbewu ye-chia, okanye iimbewu ze-hemp kwifiber eyongeziweyo kunye namafutha anempilo.

ephelele

• Iifayiti zeyogathi inokwandisa izondlo, incasa, kunye noburhabaxa kwisitya.
• Beka i-yoghurt oyithandayo kunye negranola, i-nuts, iziqhamo kunye nembewu.

Isitya sokuziinkozo

• Ifayibha efumaneka kwiinkozo ezipheleleyo kunye nembewu efana nebhali, ifarro, kunye nequinoa, inceda ukukhuthaza ukugaya okunempilo.
• Yenza isitya nge isiseko sengqolowa, emva koko phezulu ngeprotheni, imifuno emitsha okanye eyosiweyo, i-avocado, kunye nokugqoka.

Thetha nengcali yesondlo ebhalisiweyo okanye omnye umboneleli wezempilo ukuze nixoxe ngeendlela ezicetyiswayo zesicwangciso sesondlo.

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Ukulungelelanisa umzimba kunye neMetabolism

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Ucaphulo

Arce, Daisy A et al. "Uvavanyo lokuqunjelwa." Ugqirha wosapho waseMelika vol. 65,11 (2002): 2283-90.

Bharucha, Adil E. "Ukuqunjelwa." Eyona ndlela yokwenziwa nophando. I-Clinical gastroenterology vol. 21,4 (2007): 709-31. doi:10.1016/j.bpg.2007.07.001

Gray, uJames R. “Yintoni ukuqhinwa okungapheliyo? Inkcazo kunye nokuxilongwa. " Ijenali yaseKhanada yeGastroenterology = Ijenali Canadien de Gastroenterology vol. 25 Suppl B, Suppl B (2011): 7B-10B.

Jani, Bhairvi, kunye noElizabeth Marsikano. "Ukuqunjelwa: uVavanyo kunye noLawulo." Amayeza aseMissouri vol. 115,3 (2018): 236-240.

Naseer, Maliha, et al. "Iziphumo zonyango lwe-Prebiotic kwi-Constipation: uPhononongo lweSicwangciso." Ikhemesti yeklinikhi yangoku vol. 15,3 (2020): 207-215. doi:10.2174/1574884715666200212125035

Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Diseases. Iimpawu kunye nezizathu zokuqhina.

Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Disease. Inkqubo yakho yokwetyisa kunye nendlela esebenza ngayo.

Sinclair, uMarybetts. "Ukusetyenziswa kwe-massage yesisu ukunyanga ukuqhina okungapheliyo." Ijenali yomsebenzi womzimba kunye nonyango lwentshukumo vol. 15,4 (2011): 436-45. doi:10.1016/j.jbmt.2010.07.007