Kuzvimbirwa uye kuzvimbirwa kudya

Zvemukati

• Chii chekudya
• Chii chisingadyiwe
• Yakawanda sei mvura yekunwa
• Menyu kurwisa kupatirwa
• Nekuchengetedza kudya kwakaringana uye kunwa mvura kwakaringana, zvakajairika kuti ura utange kushanda mushe mushure memazuva manomwe kusvika gumi ekudya. Pamusoro pekudya, kugara uchiita zvemuviri kunobatsira kudzora ura kufamba.

Kudya kwekupedzisa kupatira, kunozivikanwawo sekudimbirwa, kunofanirwa kuve nezvikafu zvakapfuma mufibre senge oats, mapopo, plums nemashizha egirini, senge sipinashi uye letisi.

Uye zvakare, zvakakosha kuti unwe mvura yakawanda, sekuwedzera huwandu hwefibre, michero nemiriwo mune chikafu zvinogona kusiya ura zvakanyanya, kana pasina mvura yakakwana yekumwa mvura kuti ubatsire kugadzira fecal keke.

Chii chekudya

Zvikafu zvakanakisa zvekubatsira kuita ura hwako kushanda zvakanaka ndezvi:

• Muriwo: lettuce, kabichi, arugula, chard, watercress, celery, broccoli, sipinashi, turnip;
• Zvibereko: papaya, peya, plamu, orenji, chinanazi, pichisi, mazambiringa, muonde uye apurikoti;
• Zviyo: hutachiona hwegorosi, gorosi bran, oats akakungurutswa, quinoa;
• Zvese Zvekudya: chingwa chine shavi, mupunga wakasviba uye pasita yebhuruu;
• Mbeu: chia, flaxseed, sesame, manhanga uye sunflower mbeu;
• Maitiro eprobiotic echisikigo: yogati yakajeka, kefir.

Izvi zvekudya zvinofanirwa kuverengerwa zuva nezuva muchikafu, nekuti ndiko kudyiwa kwavo kazhinji kunoita kuti ura hushande nguva dzose. Ona mabikirwo emajusi anonwisa laxative ayo anogona kushandiswa muzvikafu zvishoma.

Chii chisingadyiwe

Chikafu chinofanirwa kudzivirirwa nekuti chinosiya ura hwakanamatira ndeichi:

• Shuga uye chikafu chakazara neshuga, senge zvinwiwa zvinotapira, makeke, zviwitsi, makuki akazadzwa, machokoreti;
• Mafuta akashata, sekudya zvakabikwa, chingwa nechando chando.
• Chikafu chekutenga;
• Nyama dzakagadziriswa, soseji, bhekoni, sausage uye ham;
• Zvibereko: bhanana girini uye gwavha.

Izvo zvakakosha kuti uburitse pachena kuti kana bhanana rakaibva zvakanyanya, harizoteya ura, uye rinogona kudyiwa kusvika pa1x / zuva risingakonzere kupatirwa, chero chikafu chasara chakaringana.

Yakawanda sei mvura yekunwa

Mvura inoitisa kuti ishambidze tambo dzechikafu ichi, ichiwedzera fecal keke uye kuita kuti ibviswe. Uye zvakare, inonyorovesa ura hwese hwemukati, ichiita kuti nduru dzifambe zviri nyore kusvika dzabviswa.

Huwandu hwakakwana hwemvura yekushandisa hunosiyana zvichienderana nehuremu hwemunhu, iri 35 ml / kg pazuva. Nekudaro, munhu anorema 70 kg anofanirwa kudya 35x70 = 2450 ml yemvura pazuva.

Menyu kurwisa kupatirwa

Iyi tafura inotevera inoratidza muenzaniso wemamazuva matatu-menyu kurwisa ura hwakabatwa.

Nekuchengetedza kudya kwakaringana uye kunwa mvura kwakaringana, zvakajairika kuti ura utange kushanda mushe mushure memazuva manomwe kusvika gumi ekudya. Pamusoro pekudya, kugara uchiita zvemuviri kunobatsira kudzora ura kufamba.