5 Nzira Dzakasikwa dzeKunyorovesa Chitsiko chako

Zvemukati

• 1. Idya fiber yakawanda
• 2. Inwa mvura yakawanda
• 3. Famba famba
• 4. Edza Epsom munyu
• 5. Inwa mafuta emamineral

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

Mhedziso

Kuzvimbirwa ndeimwe yematambudziko akawandisa ematumbu pasi rese. MuUnited States moga, inobata vanhu vanosvika mamirioni makumi mana nemaviri, sekureva kweNational Institute of Diabetes uye Digestive uye Kidney Zvirwere (NIDDK).

Vanhu vazhinji vanotendeukira kune-pamusoro-e-counter mhinduro yekudzikisa chigaro chavo, asi izvo zvinogona kazhinji kuunza zvisingadiwe mhedzisiro. Iyi mhedzisiro inogona kusanganisira:

• cramps
• kusvotwa
• kuzvimba
• gasi
• mamwe matumbo matambudziko

Kana nguva yako pachimbuzi ichinetsa uye ungasarudza kusvika mukabati remishonga, usatya. Kune dzakawanda nzira dzechisikigo dzekudzikisira chigaro chako.

Heano mashoma acho:

1. Idya fiber yakawanda

Varume vanofanirwa kuwana magiramu makumi matatu nemasere efaibha pazuva uye vakadzi magiramu makumi maviri neshanu, maererano neChikoro cheNutrition uye Dietetics. Nekudaro, avhareji munhu mukuru anowana chete hafu yeiyo, saka kuwedzera zvimwe kuchikafu chako kazhinji mhinduro yakanaka.

Kune maviri marudzi e fiber: solubleandinsoluble. Fibha inogadziriswa inonyorova hunyoro muzvikafu uye inononoka kugaya. Izvi zvinogona kubatsira kuti urambe wakajairika kana iwe uchizviita chikamu chezviitiko zvako zvezuva nezuva. Fibha isingasviki inowedzera kuwanda kuzvigaro zvako uye inogona kubatsira kukurumidza kudzimbira kupira sekureba iwe uchinwa mvura yakaringana kusundira sutu. Insoluble fiber ine iyo yakawedzera bhenefiti yekuwana chepfu kubva mumuviri wako nekukurumidza.

Zvinyorwa zvakanaka zve fiber yakasanganiswa zvinosanganisira:

• maranjisi
• maapuro
• karoti
• oatmeal
• mbeu yefilakisi

Kwakanaka sosi isina insububle fiber inosanganisira:

• nzungu
• mhodzi
• michero yematehwe
• yakasviba mashizha emiriwo, senge kare kana sipinashi

2. Inwa mvura yakawanda

Chitsiko chinova chakaomarara, chakakombama, uye pamwe chinorwadza kana chisina kukwana kwakakwana kwemvura sezvo ichipinda mukoloni. Izvi zvinogona kuitika nekuda kwezvikonzero zvakati wandei, zvinosanganisira kushushikana, kufamba, uye seimwe divi mhedzisiro yemishonga. Kunze kwechigaro chakaoma, kupera mvura mumuviri kunoita kuti munhu anzwe achishushikana, izvo zvinogona kuwedzera kuomesa matambudziko ekugaya.

Kunwa zvinwiwa zvakakwana, kunyanya mvura, kunogona kubatsira kudzivirira mamiriro ezvinhu asina kugadzikana,. Asi iwo masere-magirazi-mutemo wezuva hausi chokwadi chepasirese. Vakasiyana vanhu vane akasiyana hydration zvido. Heano mutemo wakajairwa wekutevera: kana weti yako yakasviba yeyero, yakaderera vhoriyamu, uye isingawanzoitika, hausi kuwana zvinwiwa zvakakwana uye ungangodaro watove wakasviba.

3. Famba famba

Kungofanana nefayibha, muvhareji weAmerica haawani muviri zvakakwana. Vanopfuura chetatu vevanhu vekuAmerica vakafutisa, sekureva kwe. Kuita maekisesaizi kunobatsira kukurudzira kugaya nekuti paunenge uchifamba, muviri wako unofambawo nezvituru nemuura.

Kunze kwekupa runyararo kwechinguva, kurovedza muviri kunogona kubatsira iwe kudzikisa huremu, izvo zvakaratidza kudzikisa matambudziko emudumbu senge kupatirwa. Kutaura kufamba kwemaminetsi makumi matatu mushure mekudya kunogona kubatsira muviri wako kugaya chikafu zvirinani uye kukurudzira kugaya nguva dzose.

4. Edza Epsom munyu

Epsom munyu nemvura hazvina kungova zvakanaka zvekuzorodza mhasuru. Izvo zvakare zvakanaka kusunungura chigaro chinonetsa. Unogona kuwana akasiyana eEpsom munyu zvigadzirwa zvekugezera pano.

Wedzera 3 kusvika ku5 makapu eEpsom munyu mubhavhu. Kunyorovesa kunozorora uye kunowedzera kufamba kwepamusoro kweuviri. Iwe uri zvakare kutora magnesium kuburikidza neganda rako.

Magnesium sulfate chinhu chikuru cheEpsom munyu. Kana ikatorwa nemuromo, inogona kushanda pakubvisa kuvharirwa kwenguva pfupi. Dissolve iyo poda fomu muma8 ounces emvura. Iyo yakanyanya dhosi yemunhu mukuru kana mwana anopfuura makore gumi nemaviri anofanirwa kuve matanhatu mashupuni. Muyero wepamusoro wemwana ari pakati pemakore matanhatu negumi nerimwe anofanirwa kuve mashupuni maviri. Vana vari pasi pemakore matanhatu havafanirwe kutora munyu weEpsom.

Izvi hazvikurudzirwi kushandiswa nguva dzose. Zviri nyore kuti ura huve hunotsamira pane laxatives. Nekuti kuravira kwacho kwakasviba, zvinogona kunge zvakakodzera kukwenya muto wemononi mumhinduro usati wanwa.

5. Inwa mafuta emamineral

Mineral oiri inogadzira laxative. Kana ichiendeswa nemuromo, inogona kusimudzira ura nekupfekedza chigaro pamwe neuwuri mufirimu isina mvura. Izvi zvinochengetedza hunyoro mukati mechituru kuti upfuure nyore. Mineral mafuta laxatives anowanikwa pano. Laxatives anoitirwa kushandiswa kwenguva pfupi chete, saka usashandise kweanopfuura mavhiki maviri.

Zvidzidzo zvakare zvinoratidza kuti mafuta emuorivhi nemafuta eflakisi anogona kushanda seyamafuta emamineral ekurapa kupatirwa muvanhu vari kurapwa kurapwa kwetsvo. Vakadzi vane pamuviri havafanirwe kutora oiri yemafuta. Taura nachiremba wako usati washandisa chicherwa mafuta pavana.