Ngati muli ndi phokoso laling'ono lomwe limapanga zidutswa zofanana ndi miyala, mipira, kapena mapiritsi a kalulu, mwina mumadabwa ngati mtundu uwu wachithunzi umakhala mkati mwachilendo kapena ngati mukuyenera kukhala ndi nkhawa.
Chotupa chaching'ono chingatanthauze kuti zakudya zanu zili ndi fiber, kapena mungakhale ndi kudzimbidwa chifukwa china. Nthawi zina, chotupa chaching'ono chingakhale chizindikiro cha matenda.
Pano pali kuyang'ana pa zifukwa zina za mtundu uwu.
Osadya Zakudya Zokwanira
Kukula kwachitetezo chanu chikugwirizana kwambiri ndi kuchuluka kwa fiber ndi madzi omwe mumadya. Zomwe zimapezeka mu zakudya zamasamba kuphatikizapo ndiwo zamasamba, zipatso, ndi mbewu zonse, zowonjezera zowonjezera kumalo anu ndipo zimayaka ndi mabakiteriya mumtundu wanu, kupanga gel osungunuka pang'onopang'ono.
Ngati mutapeza zowonjezera zokwanira m'zakudya zanu, malo anu ayenera kukhala ofewa, osavuta kudutsa, komanso opangidwa. Ngati chakudya chanu chili ndi fiber, thupi lanu limapanga malo ochepa ndipo zingakhale zovuta kudutsa, zovuta , zakuda, kapena zogawidwa mu zidutswa zing'onozing'ono.
Mwachibadwa, anthu akulu amadya magalamu 15 kapena osachepera pa fiber tsiku, osachepera kwambiri kuposa ndalama zomwe analonjeza. Malingana ndi Institute of Medicine, kudya kwa tsiku ndi tsiku ndi ma gramu 38 a amuna ndi ma gramu 25 kwa amayi osapitirira zaka 50. Ngati muli ndi zaka zoposa 50, kudyetsedwa ndi 30 gm kwa amuna ndi 21 magalamu kwa amayi.
Ngati simukudziwa kuti muli ndi zida zambiri zotani, yesetsani kusunga diary kwa sabata. Ngati mumadya ndalama zocheperako, kuyamwa kwanu kumapangitsa kuti nthawi zambiri muzikhala osasinthasintha. Nawa zakudya zina zowonjezera kuyesera:
- Lentils (15.6 magalamu pa chikho)
- Raspberries (magalamu 8 pa kapu, yaiwisi)
- Nyemba zobiriwira (7 magalamu pa chikho)
- Mafupa (7.8 magalamu pa chikho chimodzi)
- Mbeu za Chia (5.5 magalamu pa supuni)
- Oatmeal (magalamu 4 pa kapu, yophika)
- Amondi (3.3 magalamu 24)
- Mitengo ya pansi (1.9 magalamu pa supuni)
Lonjezerani kuti mutenge mchere pang'ono pang'onopang'ono kuti muteteze kuphulika ndi mafuta.
Osati Kumwa Zakudya Zokwanira
Zitsulo ndi madzi zimagwirira ntchito pamodzi kuti chikhale chosavuta kuti chitsimikizocho chifike. Ngati simukupeza madzi okwanira, madzi m'matumbo anu amalowa m'dongosolo lanu, kupanga zochepa, zovuta, ndi zovuta kudutsa.
Pankhani ya hydrating, akatswiri ambiri a zachipatala amalangiza kuti anthu wathanzi amatsogola ludzu komanso amayang'ana madzi osiyanasiyana monga zipatso, ndiwo zamasamba, tiyi, timadziti, supu, ndi zakumwa zina.
Ngati simukudziwa kuti madzi ndi abwino bwanji, funsani othandizira zaumoyo wanu. Malingana ndi zinthu monga zaka, kulemera kwa thupi, ndi matenda, anthu ena amafunika kumwa mowa ndipo ena amafunikira zosowa kuposa momwe amadyidwira.
Mankhwala
Mankhwala omwe angabweretse chidziwitso mwa anthu ena ndi awa:
- Antacids
- Kudetsa nkhaŵa
- Makanema a calcium
- Diuretics
- Iron imathandizira
- Mankhwala osokoneza bongo
- Mankhwala a Parkinson
Moyo
Kugwiritsa ntchito maola ambiri pa dekiti yanu kumasaka pa makina anu kapena kumayendetsa moyo wanu kungathe kuchepetsa kuyamwa.
Pofuna kuthetsa nthawi yaitali ndikukhala osatetezeka, nyamuka ndikuyendayenda kapena kuyenda mwachidule maola onse.
Zochita zolimbitsa thupi nthawi zonse zimathandiza kusintha kayendetsedwe ka sitima kudzera m'mimba. Pokhala cholinga chachikulu, yesetsani kuchita masewera olimbitsa thupi masiku 30 masiku ambiri.
Pezani nthawi yopita ku bafa mukamva zofuna zanu. Kunyalanyaza malingalirowo kungadwale kwambiri kudzimbidwa. Mukhoza kuyimirira pang'ono kuti mudye chakudya cham'mawa, chomwe chingalimbikitse kuyenda. Pewani kuthamanga kapena kusokoneza pamene muli pa chimbudzi.
Zochitika Zathanzi Zina
Ngakhale kuti sitima yaing'ono imakhala chifukwa cha kusowa kwazigawo kapena madzi, nthawi zina, zikhoza kukhala chizindikiro cha vuto lalikulu lachipatala.
Zina mwazifukwa zamankhwala zodzimbidwa zikuphatikizapo:
- Hypothyroidism
- Matenda opweteka
- Kusokonezeka maganizo
- Matenda a shuga
- Matenda owopsa a m'mimba (IBS)
- Multiple sclerosis
- Matenda a Parkinson
- Uterine fibroids
- Khansa
Chiwerengero chochepa cha anthu omwe ali ndi zidole kapena zochepetsetsa zimakhala ndi vuto lomwe limapangitsa kuti pang'onopang'ono kapena pang'onopang'ono, kuphatikizapo mapiritsi, diverticulitis , matenda opatsirana, kapena khansa ya colon.
Nthawi Yomwe Muwone Dokotala Wanu
Kukhala ndi zidole zazing'ono nthawi zambiri nthawi zambiri sizikudetsa nkhaŵa. Mukawona kuti malo anu ochepa amatha patali kuposa masabata awiri kapena awiri, kapena akutsatidwa ndi zizindikiro zina, muyenera kufunsa dokotala wanu.
Ngati muli ndi nseru, kusanza, kapena kupweteka kwa m'mimba ndipo simunathe kupitako, muyenera kupita kuchipatala mwamsanga.
Mawu Ochokera
Kupita poop yomwe ikuwoneka ngati nkhumba, zidutswa zing'onozing'ono, kalulu wa piritsi, kapena mipira nthawi ndi nthawi nthawi zambiri. Ngati chakudya chanu ndi cholakwika, kudya zakudya zowonjezereka komanso kusungunuka kungakuthandizeni kuti mubwererenso, ngakhale kuti zingatenge masiku angapo musanayambe kusintha. Ngati mukuganiza kupanga chakudya chilichonse kapena kusintha kwa moyo wanu, lankhulani ndi dokotala musanapange kusintha kwakukulu pazochitika zanu.
> Zotsatira:
> Institute of Medicine. 2005. Zowonjezera Zowonjezera Zakudya za Mphamvu, Zakudya Zamadzimadzi, Fiber, Fat, Fatty Acids, Cholesterol, Mapuloteni, ndi Amino Acids. Washington, DC: National Academy Press. do: https: //doi.org/10.17226/10490.
> Matenda a National Digestive Clearinghouse. Kutsekedwa. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation.
> Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database ya Standard Reference, Release 28.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kufufuza chithandizo chamankhwala mwamsanga pazochitika zina zaumoyo ndikufunsani dokotala musanagwiritse ntchito mankhwala ena osasintha kapena kusintha chilichonse ku regimen yanu.