Isondlo esifanelekileyo kunye nokuqhawulwa

Abantu abaninzi banomdla wokubanjwa, okubangelwa kukutya okungenakwanela kweziqhamo nemifuno, ukutya okupheleleyo, uxinzelelo okanye utshintsho lwemozulu. Le ngxaki iphinde iphuthumayo kubafazi abakhulelweyo. Ukuxazulula ingxaki yokubanjwa kungenziwa ngenxa yesondlo esifanelekileyo kunye nokudliwa kwamanzi amaninzi. Ukuba utshintsho ekudleni aluncedi, ngoko kufuneka ufunde ugqirha.

Imveliso enokuthintela ukuqala kokubanjwa.
Isondlo esifanelekileyo kunye nokuqhawulwa kunikwa ngokutya ukutya okunotye kwifiber: izithelo, imifuno kunye neentlobo ezipheleleyo. I-Fiber iqinisekisa ukusebenza ngokuzinzileyo kwenkqubo yokutya, ikhuthaza ukunciphisa imveliso ebalulekileyo yomsebenzi kunye nokuphucula ubuchule bayo emathunjini amakhulu. Uninzi lwefiber kwesikhumba kunye namacembe ezityalo kunye neziqhamo zazo. Imifuno enamagqabi iyanceda ngokuphindaphindiweyo, kuba ngaphezu kwefiber zizityebi kwi-magnesium. Sebenzisa i-fiber kufuneka yonyuka ngokuthe ngcembe, ukuze kungabikho urhudo.

Imini yemihla ngemihla kuyimfuneko ukuba idle i-25-35 g yefiber. Ku luncedo ukufumana isidlo sakusasa kunye ne-oatmeal enqwenela ukuthatha iswekile ngemifuma. Ukucinywa kweempahla kunemihlaba ye-laxative emnene, ivuselela isisu semathumbu amakhulu. Ukutya ama-berries amahlanu, udla 3 g wefiber. Nsuku zonke kufuneka udle ama-berries amane, kwaye i-prunes iyagcwala kangcono kunokuba ibilisiwe okanye ifakwe ngaphambili. Musa ukulungelelanisa ukucwenga, njengokuba kunokwenzeka ukuba uhlahlulule.

Ipropati ye-laxative kunye nekhofi, njengoko ishushu esitshisayo ikhuthaza ukukhutshwa kwamathumbu. Kungenzeka ukuba ivuselela imisipha yomathumbu. Ewe, ikofi akusisisombululo esisigxina kwingxaki yokuqhawulwa, ngokunikezelwa kweempawu zayo zokuhamba, kodwa ixesha elifutshane liza kunceda ekunciphiseni ingxaki. Ukuphelisa ukuqothula kuya kunceda ijusi yelom, ichithwe ngamanzi ashushu. Ijusi le-lemon yenza i-secretion ye-bile ishicilelwe, ekhokelela ekuphuculeni kwintsimbi yomzimba. Ngoko, yonke imihla kufuneka uphuze enye okanye ezimbini iikomityi zekhofi okanye igg yamanzi ashushu kunye ne-2 tbsp. iipuni ze juisi.

Ngokuqhawulwa, ukutya kufuneka kufake amanzi angaphezu kwamanzi, njengoko amanzi ayimfuneko ukubonakaliswa kwezakhiwo zefiber. Ukuba udla amanzi amancinci, ke ixutywa kwizinto ezisemathunjini, ukwenza isinyithi nzima, kwaye kwenza kube nzima ukuchasisa. Umntu kufuneka atywe ezimbini ukuya kwiititha zamanzi ngosuku.

Ukwandisa inani lemathumbu emathunjini kunye neoli ye-flaxseed. Ubisi olufudumeleyo kunye nokongezwa kwepaspoon yembewu ye-flax yomhlaba inceda ukusela ebusuku. Ungaphinda ufefe iparriji, iifatata ezifihliweyo okanye iiflegi ezinezipuni zeeteksi.
Abantu baseYurophu ekupheleni kwesidlo badla isipinashi, njengoko i-fiber iphucula indlela yokutya ngokusebenzisa inkqubo yokutya. Kwakhona kunokuba luncedo ukutya iziqhamo ngaphambi kokutya iyure okanye emva kokutya iyure kamva.

Ukuthintela ukuqothulwa, kufuneka udle ukutya okuqukethe i-magnesium, kuba li-laxative kakhulu. I-Magnesium isityebi kwiimbewu, iinqatha, kwakunye nemifuno yombala omnyama obumnyama.

Imveliso efuna ukukhutshwa ngaphandle kokutya.
Ukutya kakuhle kunye nokuqhawulwa, imenyu ingabandakanyi ubisi kunye nayo yonke imveliso yobisi. Ngamanye amaxesha ukuxhamla kubangelwa ukunganyameli kwiprotheni yobisi. Ukukhuthaza ukugqithwa nokutya, ngokugqithiseleyo kuzaliswe ngamaprotheni. Kwakhona, ukuqothukiswa kunokushukunyiswa kukutya okuhlambulukileyo kwefiber: isonka esimhlophe, irayisi emhlophe kunye ne-pasta evela kumgubo omhlophe. Iimveliso ezinjalo kufuneka zitshintshwe ngeemveliso ezivela kumgubo opheleleyo. Ngokuqhawulwa, akufuneki ukuba uphuze utshwala, kuba lidityanisi, kwaye kunye nokuqhaqha umzimba udinga ukwanda kwamanzi.