Kuzvimbirwa - kuzvitarisira

Kuzvimbirwa ndiko kana iwe usinga pfuure chigaro kazhinji sezvaunowanzoita. Chitsiko chako chinogona kuomarara uye kuoma, uye zvinonetsa kupfuura.

Iwe unogona kunzwa kubhowa uye kuva nemarwadzo, kana iwe ungatofanira kumanikidza kana iwe uchiedza kuenda.

Mimwe mishonga, uye kunyangwe mamwe mavitamini, anogona kukuita kuti ubatwe. Unogona kudzimbirwa kana ukasawana fiber yakakwana, ukanwa mvura yakakwana, kana kuwana muviri wakaringana. Iwe unogona zvakare kuzvimbirwa kana iwe ukasendeka kuenda kuchimbuzi kunyangwe iwe uine chishuwo chekuenda.

Edza kusvika pakuziva yako yakasarudzika ura kufamba maitiro, kuitira kuti iwe ugone kuchengeta kupatirwa kubva pakuwedzera kuwedzera.

Rovedza muviri nguva dzose. Inwa mvura yakawanda uye udye fiber yakawanda. Edza kufamba, kushambira, kana kuita chimwe chinhu chinoshanda kanokwana katatu kana kana kanokwana pavhiki.

Kana iwe uchinzwa kuda kuenda kuchimbuzi, enda. Usamirira kana kuibata mukati.

Iwe unogona zvakare kudzidzisa ura hwako kuti huve hwakajairika. Zvinogona kubatsira kuenda kuchimbuzi mazuva ese panguva imwe chete. Kune vanhu vazhinji, izvi zviri mushure mekudya kwekuseni kana kudya kwemanheru.

Edza zvinhu izvi kuti ubvise kubatira kwako.

• Usasvetuke chikafu.
• Dzivisa chikafu chakagadzirwa kana chinokurumidza, senge chena chingwa, makeke, madhiri, soseji, mabhureki-echikafu mabhureki, machipisi embatatisi uye mafrizi eFrance

Kudya kwakawanda kwakanaka laxatives yechisikigo iyo ichakubatsira iwe kufambisa ura hwako. Yakakwira-fiber chikafu chinobatsira kufambisa marara kuburikidza nemuviri wako. Wedzera zvekudya zvine fiber kuchikafu chako zvishoma nezvishoma, nekuti kudya yakawanda fiber kunogona kukonzera kubhowa uye gasi.

Imwai makapu masere kusvika gumi (2 kusvika ku2,5 L) emvura, kunyanya mvura, mazuva ese.

Kumbira mupi wako wezvehutano kuti fiber yakawanda sei kutora zuva rega rega. Vanhurume, vanhukadzi, uye akasiyana mazera mapoka vese vane akasiyana ezuva nezuva fiber zvinodiwa.

Zvibereko zvakawanda zvinobatsira kudzikisira kuzvimbirwa. Bheri, mapichisi, maapurikoti, mapuramu, mazambiringa akaomeswa, rhubarb, uye mapurumu ndeimwe yemichero inogona kubatsira. Usasvuure michero ine makanda anodyiwa, nekuti yakawanda fiber iri muganda.

Sarudza chingwa, makeke, pasita, mapekeki, uye waffles akagadzirwa neese zviyo, kana kugadzira yako. Shandisa mupunga wakasviba kana mupunga wemusango pane jena jena. Idya zviyo zvine fiber yakawanda.

Muriwo unogona zvakare kuwedzera fiber kune chako chikafu. Mimwe yakakwira-fiber miriwo isparagus, broccoli, chibage, squash, uye mbatatisi (neganda richiripo). Saladi inogadzirwa neletisi, sipinashi, uye kabichi zvinobatsira zvakare.

Mbesa (navy bhinzi, itsvo bhinzi, nhokwe, soya, uye nyemba), nzungu, walnuts, nemaamondi zvinowedzerawo fiber kuchikafu chako.

Zvimwe zvekudya zvaunogona kudya ndezvi:

• Hove, huku, turkey, kana imwe nyama yakaonda. Idzi hadzina fiber, asi hadziite kuti kuzvimbirwa kuwedzere.
• Zvikafu zvishoma zvakadai semazambiringa akaomeswa, maonde mabhawa, uye maputi.

Iwe unogona zvakare kumwaya 1 kana 2 mashupuni (5 kusvika 10 mL) e bran flakes, pasi fakisi mbeu, gorosi bran, kana psyllium pane zvekudya senge iyo yogati, zviyo, uye muto. Kana, wedzera ivo kune yako smoothie.

Iwe unogona kutenga zvigadziri zvetsvina pane chero chemishonga. Ivo vanozokubatsira iwe kupfuura chigaro zviri nyore.

Wako mupi anogona kupa laxative kuti ubvise kupatira kwako. Inogona kunge iri piritsi kana mvura. Usatora kana iwe uine kurwadziwa kwakanyanya kwemudumbu, kusvotwa, kana kurutsa. Usazvitore kweinopfuura 1 vhiki usina kubvunza mupi wako. Inofanira kutanga kushanda mumazuva maviri kusvika mashanu.

• Ingotora laxative kazhinji sekurudziro yaunopihwa nemupi wako. Mazhinji laxatives anotorwa pamwe nekudya uye panguva yekurara.
• Unogona kusanganisa laxatives yeupfu nemukaka kana muto wemichero kuti unzwe kunaka.
• Gara uchinwa mvura yakawanda (makapu masere kusvika gumi, kana 2 kusvika ku2,5 L pazuva) paunenge uchishandisa laxatives.
• Chengetedza mushonga wako we laxative zvakachengeteka mukabati yemishonga, uko vana vasingakwanise kusvika kwairi.
• Usatore chero mimwe mishonga kana mishonga usati wataura nemupi wako. Izvi zvinosanganisira mamineral mafuta.

Vamwe vanhu vanowana kukurumidza, kusvotwa, kana huro pavari vachitora laxatives. Vakadzi vane nhumbu kana kuyamwisa uye vana vari pasi pemakore matanhatu emakore havafanirwe kutora laxatives vasina kurairwa neanopa.

Laxatives anoumba huwandu akadai seMetamucil kana Citrucel anogona kubatsira kudhonza mvura muura hwako uye kuita kuti zvituru zviwedzere kukura.

Fonera mupiki wako kana iwe:

• Hauna kumbove nekufamba kwematumbu mumazuva matatu
• Wakazvimba kana kuva nemarwadzo mudumbu rako
• Ita svoto kana kurutsa
• Iva neropa muzvigaro zvako

Camilleri M. Kukanganiswa kwemudumbu motility. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chits. 127.

Koyle MA, Lorenzo AJ. Manejimendi ezve defecation kusagadzikana. Mune: Partin AW, Dmochowski RR, Kavoussi LR, Peters CA, eds.Campbell-Walsh Urology. 12th ed. Philadelphia, PA: Elsevier; 2021: chitsauko 36.

Iturrino JC, Lembo AJ. Kuzvimbirwa. Muna: Feldman M, Friedman LS, Brandt LJ, eds.Sleisenger uye Fordtran's Gastrointestinal uye Chirwere Chiropa. 11th ed. Philadelphia, PA: Elsevier; 2021: chitsiko 19.

• Kusanzwisisana
• Kubvisa itsvo
• Multiple sclerosis
• Radical prostatectomy
• Kurohwa

• Kuzvimbirwa - chii chekubvunza chiremba wako
• Zuva nezuva chirongwa chekuchengeta ura
• High-faibha chikafu
• Multiple sclerosis - kubuda
• Stroke - kubuda

• Kuzvimbirwa