Ndezvipi Zvikafu Zvakajairika Zvinogona Kukonzera Dhayara?

Zvemukati

• Sei zvimwe zvekudya zvichikonzera manyoka?
• 1. Zvikafu zvinonaka
• 2. Vanotsiva shuga
• 3. Mukaka nezvimwe zvinogadzirwa nemukaka
• 4. Kofi
• 5. Zvikafu zvine caffeine
• 6. Fructose
• 7. Garlic nehanyanisi
• 8. Broccoli neholiflower
• 9. Chikafu chinokurumidza
• 10. Doro
• Marapirwo emanyoka
• Tenga mishonga yekurapa manyoka
• Nguva yekuona chiremba
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Muzviitiko zvakawanda, manyoka anokonzerwa nehutachiona kana bhakitiriya iro muviri wako urikuyedza kubuda. Nekudaro, kudya chaiko chikafu kunogona zvakare kukonzera kupera kwemanyoka.

Zvikafu zvinokonzeresa manyoka zvinosiyana pakati pevanhu, asi zvinokonzeresa zvinosanganisira mukaka, chikafu chinonaka, uye mamwe mapoka emiriwo.

Chinyorwa ichi chinotarisa pane gumi zvekudya zvinowanzo kukonzera manyoka, kurapwa kwakanyanya, uye nguva yekuona chiremba.

Sei zvimwe zvekudya zvichikonzera manyoka?

Mhando dzechikafu dzinokonzera manyoka dzakasiyana pakati pevanhu. Kana iwe uine kusagadzikana kwechikafu, kudya icho chaicho chikafu kunogona kukonzera manyoka kana chigaro chakasununguka.

Dairy uye gluten zvakajairika kusagadzikana kwekudya.

Kusagadzikana kwechikafu kazhinji ndiko kunokonzera manyoka asingagumi. Zvimwe zviratidzo zvekusashivirira kwechikafu zvinosanganisira mudumbu kurwadza kana kurwadziwa, kuzvimba uye gasi.

Kusashivirira kwechikafu kwakasiyana nechikafu chechikafu. Kurwara kwekudya kunogona kukonzera manyoka, pamwe chete nemukoko, ganda rinonamira, kuzara, uye kuomesa kwehuro.

Malabsorption inogona zvakare kukonzera manyoka. Apa ndipo apo ura hudiki hushoma kukwanisa kutora zvinovaka muviri kubva muchikafu chaunodya. Kumwe kusagadzikana kwechikafu kunogona kukonzera malabsorption.

Izvo zvakati, zvimwe zvekudya zvinogona kukonzera manyoka kunyangwe mune vanhu vasina kusagadzikana kwechikafu. Izvi zvinowanzo kuve chikafu chine huwandu hwakawanda hwezvinonhuwira, zvigadzirwa zvekugadzira, maoiri, kana zvinokurudzira zvemakoloni.

Kudya kwakasiyana siyana kunogona kukonzera manyoka, kunyangwe mune vanhu vasina kusagadzikana kwechikafu. Izvo zvinokonzeresa zvinosiyana pakati pevanhu.

1. Zvikafu zvinonaka

Zvikafu zvinovavira ndezvimwe zvezvikonzero zvinowanzoita manyoka anokonzerwa nezvikafu. Izvi zvinonyanya kuitika nezvinonhuwira zvine simba izvo muviri wako usati wajaira.

Chili mhiripiri uye curry zvinosanganiswa ndizvo zvakajairika. Kemikari inonzi capsaicin inopa chili pepper kupisa kwavo.

inoratidza kuti nepo capsaicin inogona kuve nemhando dzakasiyana dzehutano, sekurapa kurwadziwa uye arthritis, zvakare inosemesa. Capsaicin inogona kutsamwisa dumbu rekumonera panguva yekugaya.

Kana ikadyiwa muhuwandu hwakawanda, capsaicin inogona kukonzera zviratidzo zvinotevera:

• kusvotwa
• kurutsa
• marwadzo emudumbu
• kupisa manyoka

Kana zvikafu zvinovavira zvichikonzera manyoka, edza kuwedzera keke kuchikafu chako nezvinonhuwira zvisina capsaicin, senge poda yemasitadhi kana paprika yepasi. Ivo vanowanzo kuve vakareruka padumbu.

Iyo capsaicin mune chili mhiripiri inogona kutsamwisa iyo yekugaya system. Izvi zvinogona kukonzera kupisa kwemanyoka nezvimwe zviratidzo zvisina kugadzikana.

2. Vanotsiva shuga

Shuga zvinotsiva zvinosanganisira zvinotapira zvekugadzira (semuenzaniso, aspartame, saccharin, uye sucralose) uye shuga alcohol (semuenzaniso, mannitol, sorbitol, uye xylitol).

Zvimwe zvinotsiva shuga zvinogona kukanganisa hurongwa hwekugaya. Muchokwadi, zvimwe zvekudya zvine izvo zvine chitauro chekunyevera nezve yavo inogona laxative mhedzisiro.

Kudya kana kunwa shuga shuwa, kunyanya, kunogona kuita laxative mhedzisiro, kukonzera manyoka uye gasi.

Kana iwe uchifungidzira kuti vanotsiva shuga vari kukonzera manyoka, edza kucheka shure. Zvekudya zvakajairika zvine zvigadzirwa zvinotapira zvinosanganisira:

• bhabhurigamu
• shuga isina shuga uye madhiri
• kudya sodas
• zvimwe zvinwiwa zvekudya
• yakaderedzwa-shuga tsanga
• yakaderera-shuga macondiments, sekofi kirimu uye ketchup
• mamwe ekugedzesa mazino nekushambidza muromo

Vamiririri veShuga vanonzi shuga shuwa vanogona kuita laxative maitiro. Tarisa izvo zvinongedzo chitaridzi uye utarise yambiro yekurasa.

3. Mukaka nezvimwe zvinogadzirwa nemukaka

Kana iwe ukaona kuti iwe une yakasununguka chigaro mushure mekunwa mukaka kana kudya zvigadzirwa zvemukaka, iwe unogona kunge uine lactose kusagadzikana.

Vanhu vazhinji havazive kuti vane kusagadzikana kwelasise. Iyo inowanzo mhanya mumhuri uye inogona kukura gare gare muhupenyu.

Kusagadzikana kweLactose zvinoreva kuti muviri wako hauna maenzymes ekuputsa mamwe mashuga mumukaka.

Panzvimbo pekuityora, muviri wako unorasa aya mashuga nekukurumidza, kazhinji muchimiro chemanyoka.

Pane zvakawanda zvinotsiva mukaka wemombe pamusika, kusanganisira:

• lactose-isina mukaka wemukaka
• oat mukaka
• almond mukaka
• mukaka we soy
• mukaka wekashew

Kusagadzikana kweLactose ndicho chikonzero chinowanzoita chirwere chisingaperi. Kana iwe uine mamiriro aya, kudzivirira zvigadzirwa zvemukaka kunofanirwa kujekesa manyoka.

4. Kofi

Iyo caffeine iri mukofi inosimudzira. Inoita kuti unzwe wakasvinura mupfungwa, uye zvakare inomutsa gadziriro yako yekugaya. Vanhu vazhinji vane ura hwekufamba nguva pfupi yapfuura kapu yekofi.

Sekureva kweInternational Foundation yeGastrointestinal Disorder (IFFGD), kunwa 2-3 makapu ekofi kana tii pazuva kunogona kukonzera manyoka.

Vanhu vazhinji vanowedzerawo zvimwe zvinokanganisa kugaya mukofi yavo, semukaka, zvinotsiva shuga, kana makirimu, izvo zvinowedzera chinwiwa chinwiwa marasha.

Kune vamwe vanhu, kunyange kofi ine decaffeine inogona kusimudzira ura nekuda kwemamwe makemikari ari mukofi.

Kushandisa zvinotsiva zvemukaka, zvakadai semukaka weoat kana coconut creamer, kunogona kudzora mhedzisiro yekofi. Zvikasadaro, kana iwe uchifunga kuti kofi iri kukonzera manyoka, edza kuchinjira kune green tii kana chimwe chinwiwa chinopisa.

Kofi ine caffeine, inomutsa ura. Kuwedzera mukaka, creamer, uye shuga zvinotsiva zvinogona kuwedzera laxative maitiro.

5. Zvikafu zvine caffeine

Kunze kwekofi, zvimwe zvekudya uye zvinwiwa zvine caffeine zvinogona kukonzera manyoka kana chigaro chakasununguka.

Caffeine inowanzoitika muchokoreti, saka chero zvigadzirwa zvine chokoreti-zvine flavored zvinogona kunge zvakavanzika caffeine.

Zvokudya zvakajairika uye zvinwiwa zvine caffeine zvinosanganisira:

• kola nemamwe masodha
• nhema tii
• green tea
• simba zvinwiwa
• cocoa inopisa
• chokoreti uye chokoreti-flavored zvigadzirwa

Caffeine inomutsa gadziriro yekugaya. Chokoreti inowanzovanzwa sosi ye caffeine.

6. Fructose

Fructose ishuga yechisikigo inowanikwa muchero. Kudya zvakawandisa, fructose inogona kuve neakasiya laxative.

Kudya michero yakawanda kunogona kukonzera manyoka nekuti izvi zvinoreva kutora mwero wakakwira wefructose.

Fructose inowanikwawo mu:

• zvihwitsi
• zvinwiwa
• zvinodzivirira

Vamwe vanhu vanoona kuti vane ura hwakasununguka kana michero mitsva nemiriwo zvirinyore mumwedzi yezhizha.

Kudya michero yakawanda, kana zvimwe zvekudya zvine high-fructose, kunogona kukonzera manyoka.

7. Garlic nehanyanisi

Ose gariki nehanyanisi ane majusi ayo, kana akamedurwa neacid iri mudumbu mako, anogona kuburitsa magasi nekushatisa ura.

Garlic nehanyanisi ndezve fructans, inova kabohydrate muviri unoona zvichinetsa kugaya. Izvo zvakare zvine insoluble fiber, iyo inogona kuita kuti chikafu chifambe kuburikidza neyekugaya system nekukurumidza.

Izvo zvakare zvakakwirira-FODMAP chikafu, iri boka remakabohydrate anogona kukonzeresa manyoka mune vamwe vanhu. Shuga doro, yakakurukurwa pakutanga muchinyorwa chino, ndeimwe yakakwira-FODMAP chikafu chinogona kukonzera manyoka.

Kana iwe uchida kutsiva gariki uye hanyanisi muchikafu chako, edza kuyedza neselery kana fennel. Izvi zvinogona kupa chikafu chako kuravira kwakafanana, asi zvine njodzi shoma yemanyoka uye gasi.

Garlic nehanyanisi zvinonzwisisika kuti zvakaoma kugaya, zvichikonzera gasi nemanyoka.

8. Broccoli neholiflower

Broccoli neholiflower ndeye cruciferous miriwo. Ivo vakapfuma mune zvinovaka muviri uye yakawanda yemuriwo fiber.

Iyi miriwo ine zvakawanda zvakanaka zvehutano, asi iyo yekugaya nzira inogona kunetseka kuitisa.

Kana usati wajaira kudya huwandu hwakawanda hwefibre, kushandira kukuru kunogona kutungamira mukuzvimbirwa, gasi, kana manyoka. Edza kutanga nezvikamu zvidiki uye nekuwedzera yako fiber kudya zvishoma nezvishoma.

Kudya kwepamusoro kwefibre kunogona kubatsira kudzikisa manyoka uye kune zvakanakira kugaya kwako uye hutano hwemwoyo. Verenga nezve mabhenefiti ezvekudya fiber pano.

Cruciferous miriwo, inosanganisira broccoli neholiflower, zvakaoma kuti muviri uputsike. Kudya kwavo kune zvakanakira hutano, asi zvinogona kukonzera kusagadzikana kwekugaya.

9. Chikafu chinokurumidza

Chikafu chine mafuta, chakakora, kana chakakangwa chine mafuta akazara uye mafuta emafuta. Kudya uku kunogona kukonzera manyoka kana kuita kuti zviratidzo zviwedzere. Izvi zvinodaro nekuti muviri unonetseka kupaza.

Idzi chikafu chinowanzo kuve nehutano hushoma, saka muviri une zvishoma zvekutora kubva kwavari. Vanowanzo pfuura nemuviri uye vanobuda nekukurumidza.

Zvokudya zvakajairika zvakakwirira mumafuta akazara anosanganisira:

• machipisi
• huku yakakangwa
• burgers uye bhekoni

Panzvimbo iyoyo, edza kusarudza huku yakakangwa, turkey burgers, kana sarudzo yemidziyo kana uchitsvaga kugutsa zvishuwo zvekukurumidza kudya.

Chikafu chine mafuta, chakakora kana chakakangwa chine mafuta asina hutano anonetsa kugaya.

10. Doro

Kunwa doro kunogona kutungamira kune yakasununguka chituru zuva rinotevera. Izvi zvinonyanya kuitika kana uchinwa doro kana waini.

Edza kucheka doro uye kuona kana manyoka apera. Kana zvikadaro, funga kudzikisa kunwa kwako doro kuti uderedze kusagadzikana kwekugaya.

Kunwa doro kunogona kukonzera manyoka zuva rinotevera.

Marapirwo emanyoka

Paunenge uine manyoka, yeuka kunwa mvura yakawanda uye kudzivirira kupera mvura mumuviri. Muviri wako uri kurasikirwa nemvura yakawanda kupfuura zvakajairwa kuburikidza nechituru chemvura.

Huwandu hwemvura hwaunoda zuva rega rega hunosiyana zvichienderana nebonde rako, zera, chikamu chezviitiko, uye kuvaka, saka hapana nhungamiro yepamutemo, asi manyuko mazhinji anoratidza magirazi masere kana anopfuura masere pazuva. Verenga zvimwe pano.

Kudya zvimwe zvekudya kunogona kubatsira kudzikisa manyoka. Kudya kunotevera kunogona kubatsira:

• chikafu cheBRAT, icho chinomiririra mabhanana, mupunga, maapurouce, uye toast
• chikafu chisina kujairika chinosanganisira zvakapfava, zvakaderera fiber zvikafu senge zvine mafuta mashoma emukaka, zviyo zvakagadziriswa, uye mapuroteni akaonda
• chikafu chakaderera fiber

Potassium-rich mabhanana akapfava pane mudumbu mbichana uye anokubatsira iwe kutora mvura uye maelektrolyteiti iwe aunogona kurasikirwa nawo kuburikidza nemarara.

Kafeini isina, tii yemakwenzi ine ginger kana peppermint inogona zvakare kudzikamisa ura hwako.

Kana iwe uchida kutora over-the-counter (OTC) mishonga, zvakawanda zvekusarudza zviripo.

Loperamide (Imodium) uye bismuth subsalicylate (Pepto-Bismol) ndizvo zvinonyanya kushandiswa mumishonga inobatsira kubvisa manyoka. Zvisinei, usatora mishonga yeOTC yemanyoka kana zviratidzo zvako zvichisanganisira kupisa muviri kana ropa muchigaro chako.

Verenga zvimwe nezve mishonga yemanyoka pano.

Iwe unogona kazhinji kurapa manyoka kumba nemvura yakawanda uye yakaderera fiber chikafu. Mishonga iripowo.

Tenga mishonga yekurapa manyoka

Mishonga yeantidiarrheal uye mishonga yemumba inowanikwa pamusoro pekambani kuzvitoro zveko zvemuno nepamhepo.

• ginger tii
• peppermint tii
• Imodium (loperamide)
• Pepto-Bismol (bismuth subsalicylate)
• antidiarrhea mishonga

Nguva yekuona chiremba

Kana iwe uine kazhinji kana isingaperi manyoka, kana zvingangobatsira kuona chiremba. Vanogona kukubatsira kuti uone kana yakabatana nekusagadzikana kwezvokudya kana chirwere chekudya chekudya.

Kazhinji manyoka anogona kunge ari chiratidzo cheanoshungurudza ura kana chimwe chirwere chedumbu chinogona kurapwa.

Ona chiremba kana iwe ukaona zvinotevera:

• kazhinji kana manyoka asingagumi
• kurwadziwa kwakanyanya mudumbu kana kupwanya
• zvakakomba zviratidzo zvekushaya mvura mumuviri
• chigaro chine ropa kana pus

Kana iwe usina chokwadi kuti zvikafu zvipi zviri kukonzera manyoka kana zvimwe zviratidzo zvekugaya, unogona kubatsirwa nekuedza kudya kwekubvisa.

Kuti uite izvi, iwe unobvisa zvimwe zvekudya kuti uone kana zviratidzo zvako zvichivandudza. Izvi zvinokubatsira iwe kuona kuti chikafu chakasiyana chiri kukanganisa muviri wako sei.

Kana iwe uine chirwere chisingaperi kana chakakomba, kana zvimwe zviratidzo zvinoshungurudza, ona chiremba kuti akupe mazano nezvezvakakonzera uye kurapwa.

Chinokosha

Zvikafu zvakajairika zvakawanda zvinogona kukonzera manyoka. Izvi zvinogona kunge zvichikonzerwa nekusashivirira kwechikafu, kana nekuti chikafu chinotsamwisa nzira yekugaya.

Chikafu chakajairika chinokonzera manyoka chinosanganisira chikafu chinonaka, chakakangwa kana chine mafuta, mukaka, uye zvinotsiva shuga.

Kana iwe uchifungidzira kuti chimwe chikafu chiri kukonzeresa manyoka, edza kuchibvisa icho kubva kuchikafu kuti uone kana zviratidzo zvako zvekugaya zvichipera.