Momwe Mungagwiritsire Ntchito Matumbo Osiya Kutsekedwa

Kuchulukitsa thupi ndi njira yogwirira ntchito ndi chikhalidwe cha thupi kuti mukhale ndi ndondomeko yowonongeka. Izi zingakhale zothandiza makamaka kwa anthu omwe akudwala matenda osadziwika . Lingaliro ndi kuyesera kupanga zolinga zomwe zimapangitsa kuti pakhale mwayi wopita bwino. Musanayese kuyambiranso kubwereka, ndikofunika kupeza dokotala wanu kuti njirayi ikhale yoyenera kwa inu.

Zozizira Zomwe Zidzasintha Mapazi

Kuwongolera ndikumanganso kuposa momwe mumachitira muchimbudzi. Nazi njira zomwe mungatenge kuti thupi lanu likhale pa ndandanda yeniyeni.

1. Sungani zolemba za kayendedwe ka m'mimba kwa milungu iwiri. Kudziwa izi kudzakuthandizani kudziwa ngati pali nthawi zinazake za tsiku kapena zochitika zina zomwe thupi lanu lingathe kuyambitsa kuyenda .
2. Yakhazikitsani nthawi yodyera nthawi zonse. Kudyetsa thupi lanu panthawi yodalirika kudzalimbikitsa chimbudzi kuti chichitike monga mwa dongosolo lokonzekera.
3. Chitani zomwe mungathe kuti muthandizidwe bwino. Imwani madzi ochuluka kuti thupi lanu lizizimiririka bwino kuti kuchepetsa kuchuluka kwa madzi omwe coloni idzasowe kuchotsa kuchokera ku chinyama . Ngati thupi lanu likhoza kupirira, kuwonjezera kuchuluka kwa fiber mu zakudya zanu kungathandizenso kupanga mawonekedwe ofewa. Nthawi zina fiber imalekerera pamene ikuwonjezeka pang'onopang'ono.

1. Sankhani nthawi yowonerako kusambira kwanu. Ndikofunika kuti mukhale ndi nthawi yokonzekera kayendetsedwe ka matumbo tsiku ndi tsiku nthawi yomweyo. Zingakhale zovuta kukhazikitsa maudindo a moyo wanu ndi zosowa za thupi lanu, koma pamene kuli kotheka yesani kuyika thupi lanu poyamba. Malangizo ena:
   • Ngati diary yanu inavumbulutsa mtundu uliwonse wa ndondomeko yokhazikitsidwa, chitani zomwe mungathe kuti mulemekeze thupi lanu lachilengedwe loyambirira.
   • Mmawa nthawi zambiri ndi nthawi yabwino kwa matupi ambiri.
   • Nthawi ina yopindulitsa ndi mphindi 20 mpaka 30 mutatha kudya.

1. Musanayambe ulendo wanu wosambira, yesetsani kulimbikitsanso kugonana kwanu . Izi ndi zowonongeka mwakuthupi zomwe zimatuluka m'mimba chifukwa chodya kapena kumwa. Zonsezi zingathandize kulimbitsa mphamvu zamakononi zomwe zimayambitsa matendawa.
   • Idya chakudya chachikulu.
   • Pa chakudya chimenechi, idyani zakudya zomwe zili ndi mafuta ambiri.
   • Imwani mtundu uliwonse wa zakumwa zotentha.
   • Mankhwala a caffeine, ngati mungathe kulekerera zinthu popanda kukhumudwitsa thupi lanu.
2. Dzipangitse wekha kukhala womasuka monga momwe ungakhalire pa chimbudzi. Gwiritsani ntchito masewera olimbitsa thupi kuti thupi lanu likhale bata komanso losasuka. Mvetserani nyimbo kapena muwerenge chinachake cholimbikitsa komanso chosangalatsa.
3. Gwiritsani ntchito minofu ya m'mimba, osati rectum yanu. Samalani kuti musayese kukakamiza chotsitsa mwa kuyika zovuta zosafunika pa rectum yanu . Cholinga ndi kugwira ntchito ndi thupi lanu pamene mukumverera kuti coloni ikuyesera kupitako. Zingakuthandizeni kutsogolo kutsogolo kuti muthe kuyesetsa kuti mutenge minofu m'mimba mwanu.

Mawu Ochokera

Musataye mtima ngati simukuwona zotsatira zotsatira. Kuimbidwa kwachilendo kumayambitsa zambiri ndipo kupita patsogolo kumabwera pang'onopang'ono. Kumbukirani kuti kubwezeretsa matumbo sikunapangidwe kuti kuchiza kudzimbidwa kwanu; Cholinga ndi kuyesa kukhazikitsa malo abwino kwambiri kuti thupi lanu likhale ndi nyimbo zambiri.

Khalani nawo ndipo posakhalitsa mungakhalenso omasuka bwino.

> Zotsatira:

> Bowel Kudalira. MedlinePlus.

> Bowel Retraining Program. UNC School of Medicine.