Kugwiritsira Ntchito Njira Zowonongeka ndi Kuyika Pochepetsa Kufooka
Kodi mungatani kuti muchepetse chimbudzi? Ngati mukuvutika ndi kudzimbidwa , zingakhale zotsitsimula kudziwa kuti kugwiritsa ntchito njira zotsitsimutsira ndi kuikapo malo kungakhale kothandiza kuchepetsa kuyendetsa pakhomo ndipo kungathandize kuchepetsa kuyesetsa kwanu kuti mukhale ndi thupi.
Kuwongolera kungapangitsenso kukhala ndi ziwalo zowonongeka komanso ngakhale kupweteka kwapakhosi.
Ngakhale mutatha kuchita njira zochepetsera, ndi bwino kufunafuna thandizo kuchokera kwa wothandizira zaumoyo wanu kuti akupatseni njira zothetsera kudzimbidwa kosatha. Chimodzi mwa njira zanu zoyamba kuchepetsa kuchepetsa ndikuonetsetsa kuti mwamwa madzi okwanira. Ngati mwatenthedwa madzi, izi zidzakuthandizani kuti mukhale malo ovuta komanso kudzimbidwa.
Njira Zotsitsimula Zokuthandizani Kutchinga Chophimba
Kodi ndi njira yotani yomwe mungagwiritsire ntchito? Mmodzi akuwonetseratu. Tsekani maso anu ndikudziwonera nokha muchithunzi chokhazikika komanso chokongola monga m'mphepete mwa nyanja, m'munda, kapena m'nkhalango. Tsegulani malingaliro anu onse kuti muganizire zomwe mungakhale mukuwona, kumva, kununkhiza, ndi kukhudza.
Kuchita kupuma mokwanira ndi njira ina yotsitsimutsa. Kuchita maseĊµera olimbitsa thupi , kutsegula ndi kumasula magulu a minofu kuchokera kumutu mpaka kumapazi, ndi njira ina. Mukhoza kusinthana ndi mitundu itatuyi ya zosangalatsa zochita masewera kapena kusankha imodzi kapena ziwiri.
Kuti mupeze zotsatira zabwino, yesetsani njira zanu zosungiramo zosangalatsa kawiri kapena katatu patsiku m'malo ogontha, omasuka, ndikugwiritsa ntchito njira zomwe zingakuthandizeni kukhala omasuka mukakhala pa chimbuzi. Kumbukirani kuti nthawi yabwino yothandizira gululi ndikumayambiriro pamene matumbo a m'mimba amatha kukhala pachimake.
Sangalalani ndi kadzutsa kakang'ono kwambiri, makamaka ndi zakudya zina zamtundu, kuti muthe kuyambitsa gastrocolic reflex . Kenaka pangani nthawi yochezera kumbudzi. Pewani kusokoneza, ndipo gwiritsani ntchito luso lanu lopuma kuti muthandizidwe kukhala chete. Yesetsani kuganiza kuti minofu mumatumbo mukugwirana ntchito mwakachetechete kuti muthe kusuntha.
Kutaya Zofufuzira - Kuwongolera Kuposa Chilichonse
Pali maphunziro ang'onoang'ono omwe amasonyeza kuti kumadalira malo ochepa kwambiri ndi mawondo anu apamwamba kusiyana ndi m'chiuno mwako kungachepetse kusokoneza. Pachifukwa ichi, kugwidwa sikutanthauza kuthamanga pa chimbudzi, koma kukhala pansi pa chimbudzi ndi mapazi anu oponyedwa pansi. Muli pamalo okhala pansi ndi mawondo anu apamwamba kuposa m'chiuno mwanu mukakhala pa chimbudzi. Izi sizikuvomerezeka ngati zimakupweteketseni ululu uliwonse, kapena ngati mukuchira opaleshoni yotsalira. Pali zipangizo zamkati zomwe zimapangidwira cholinga ichi, kapena mungagwiritse ntchito zilizonse zomwe zili pafupi. Kafufuzidwe pa malo awa siwotsimikizika, koma mungafune kuyesa.
Mungayesetsenso kutsogolo pamene mukuvutika, monga momwe kumawonjezera kupweteka kwa m'mimba popanda kufooketsa.
Pogwiritsa ntchito mpumulo ndi malo, mukhoza kuchepetsa zochepa ndikuchepetsa chiopsezo chanu cha kutaya thupi ndi kupweteka.
Komabe, ngati muli ndi vuto lalikulu ndi kuvomereza ndi kukanika, onani dokotala wanu kuti muthe kupeza uphungu, matenda, ndi chithandizo.
> Zotsatira:
> Kutsekedwa. Johns Hopkins Mankhwala. http://www.hopkinsmedicine.org/healthlibrary/conditions/digestive_disorders/constipation_85,P00363/.
> Sakakibara R, Tsunoyama K, Hosoi H, et al. Mphamvu ya Thupi la Thupi pa Kutetezedwa Kwa Anthu. LUTS: Zizindikiro Zochepa Zogwiritsira Ntchito Zizindikiro . 2010; 2 (1): 16-21. lembani: 10.1111 / j.1757-5672.2009.00057.x.