Kana uri kushamisika kuti unganatsa sei colon yako, unogona kunge uchitsvaga ruzivo pane nzira dzakakurumbira dzakadai sokutora zvigadzirwa zvekuwedzera, uchishandisa marashi, kana kushanyira kliniki yekuchenesa makoroni. Zvisinei, pane zvakanakisisa, nzira idzi dzinogona kunge dzisingakoshi uye, kana dzakaipisisa, dzinogona kunge dzichikuvadza hutano hwako .
Kana iwe uchida pfungwa ye "kuchenesa" muviri wako, uye zvechokwadi, uchiita saizvozvo zvakachengeteka, haufaniri kutarisa kunze kwezvakagadzirwa uye zvokudya zvakawanda zvekudya zvekudya kwako.
Chikamu chekuti nei vanhu vakawanda vari kutambudzwa nemanzwiro akavharidzirwa, akadzivirirwa, manzwiro chaiwo anovatungamirira kuti vaone kucheneswa kwekoloni, chirwere chisina kunaka. Pasina mishonga yakakodzera, zvikafu zvekudya zvakasikwa, uye zvakawanda zve fiber uye mvura, chirwere chekudya hachina kushanda zvakanaka.
Nzira dzekuvandudza utano hweColon
Kana iwe uchida kuvandudza utano hwako hwekoloni, ita zvinotevera:
- Wedzera kushandiswa kwemiriwo uye michero yaunodya . Ita zvinoshandiswa pamasere 8 kusvika ku10 zuva rega rega. Izvi zvingaita sezvinongoita zvakawanda, asi zvinogona kuitika. Wedzera bhabheri, tsvina, kana raspberries mutsva kana echando. Sjoka yemiriwo yakakanyiwa mu hummus, kana michero pamwe nemvura yakasara.
- Ita mbeu yako yose zvizere . Usanyengerwa nemuvara. Chero nokuti chingwa chine tsvina, hazvirevi kuti zviyo zvakakwana. Tsvaga shoko rokuti "rakagadziriswa" muchidimbu chekushandisa. Kana iwe ukaona shoko iri, harisi zviyo zvakakwana.
- Funga nezvekuwedzera zvisiri zvingwa zvezvisikwa zvezviyo zvakakwana. Brown rizi, bhari, quinoa, oats, marlet, rye, spelled, buckwheat, amaranth, uye zvimwe zvokudya zvitsva-kune-iwe zvinotakura fiber uye mavitamini nemaminerari zvinogona kudyiwa.
- Edza "kuputika" piramidi yezvokudya . Iwe unogona kunge ukaziva piramidi yezvokudya, iyo inoratidza zviyo seheyo. Pane kudaro, ita michero nemiriwo nheyo dzekudya kwako, kutevedzwa nezviyo, ipapo mapuroteni (mbeu, nyemba, hove, mazai, huku, nyama). Ita mapepa kungobata nguva nenguva.
- Flax-i-fy kudya kwako . Ground flaxseeds ndiyo imwe yenzira dzakanakisisa dzekuvandudza kugadziriswa uye kuparadzwa nekubatsira kubvisa chibvumirano kubva kune yako system. Edzai nzvimbo yeflakisi yakasaswa pazviyo zvako, saladi, oatmeal, kana yogurt. Iyi ndeimwe yenzira imwe chete inobatsira yekuvandudza kukwanisa kwemuviri wako kubvisa tsvina.
- Inwa mvura yakawanda . Mvura, yakajeka uye yakajeka, ichaita kuti zvinhu zvose mumuviri wako zvirambe zviri nani, kusanganisira kupera uye kubviswa. Usanetseka nezvemazano ekare aunofanira kunwa masere, masereji 8-ounce pazuva. Pane kudaro, shandisa ruvara rwemuti wako semutungamiri. Kana yakasvibiswa yellow kana marara-mavara, uri kuwana mvura yakakwana. Kana iri chinhu chine rima pane izvi, inwa!
> Sources:
> America Cancer Society. Cancer Prevention.
> America Cancer Society. Colon Therapy.
> America Cancer Society. Zvokudya zvinovaka muviri uye Chiitiko chemuviri panguva uye pashure pekurapa kenza.
> America Institute for Cancer Research. Kudya neKenza.