Fibhi ndiyo chinhu chinoita kuti zvinhu zvifambe
Paunenge uchiona kuvhiringidzwa, iwe zvechokwadi unoda kudya izvo zvichaita kuti system yako iende. Chinhu chinokosha muzvokudya zvakakosha pakuvhara muviri ndeye fiber, uye uchawana kuti mune zvekudya zvinobva kumiti.
Zvokudya Zvakanakisisa Zvokudya Kana Zvichengetwa
Shandisa izvi zvakasarudzwa zvinongororwa zvezvokudya zvepamusoro-fiber, uye ongorora zvimwe zvakadzama nezvekuti sei izvozvi zvokudya zvichabatsira kubvuma kwako. Iwe uchawanawo mazano kune avo vanogona kunge vaine humwe humwe hwezvokudya pane urongwa.
- Zvibereko: Miti yakabikwa, mapeaches, apricots, plums, mazambiringa akaomeswa, rhubarb, uye michero yemichero ndeimwe yezvibereko zvakanakisisa zvezvinyorwa. Nokuda kwekusimbiswa kwemafibvu, idya chikafu zvakare.
- Zvose zviyo : Gara kure nemafuta machena uye mucheka mutsvuku uye unakidzwe nemafuta akazara panzvimbo, iyo inopa zvakawanda fiber. Mbeu dzose dzinosanganisira oats, rizi rakasvibirira, gorosi rose, quinoa, bhari, uye rye.
- Miti : Zvingave uri kudya mashizha, mapeji, kana midzi, iwe uchawana fiber kubva mumiriwo, kusanganisira zviri mumatehwe epezhu.
- Nutsu : Walnuts uye maarumondi zvichawedzerawo fiber pakudya kwako.
- Mbeu : Mhando dzakawanda dzembeu inonyanya kuwanikwa mutsara. Iwe unogona kuwedzera kune yako smoothies kana kuasasa pa yogurt kana saladi. Chia, pasi flaxseeds, uye psyllium ndezvimwe zvakanyanya.
- Nyemba uye gorosi (nekuchenjerera): Miti yakadai sechickpeas, soya, lentils, navy bean uye mahesheni emafuta ndezvakanaka zve fiber. Zvisinei, ivo vane mukurumbira wakawana zvakanaka wekuva gassy. Kana iwe wakatsamwisa bowel syndrome (IBS), maharage nemashizha zviri pane zvakakosha zvezvokudya zveFODMAP zvinogona kuwedzera zviratidzo zveBS.
- Iko inotonhorera: An herbal tea yakagadzirwa ne anise kana fennel inogona kuva nzira inonyaradza yekudzikisa kubatwa kwako.
Chikonzero Nei Fibibatsi Inobatsira Paunenge Wakabatwa
Chinhu chakanakisisa chaunogona kuita kuti usanyanya kuvhiringidzika ndechokuti zvishoma nezvishoma uwedzere kudya kwaunoita fiber. Fibhi ndiyo chikamu chezvinhu zvekugadzira izvo iwe haugoni kupedza. Fibibhi inobatsira kuvhiringidza nokuti inoshanda zvose zviri zviviri kuwedzera kuwanda uye kunyorera kuchigaro.
- Soluble fiber inobata mvura uye inosunga nemafuta acid, ichigadzira gel-soro inogadzirisa zvigadzi.
- Simba risina kuputika harifaniri kupera mumvura, nokudaro richipa huwandu uye hunyoro kumubhedha.
- Mhando dzose dze fiber dzakanaka pakuvhara. Sezvo zvose zviri zviviri zvinowanika muzvokudya zvose zvekudyara, hazvifaniri kuedza kuyeuka kuti ndezvipi zvokudya zvinobva kune imwe nzvimbo ye fiber.
Asi zvakadaro, fiber yakawandisa nokukurumidza inogona kuva yakaoma pahutano hwako uye inogona kuwedzera kune zviratidzo zvegesi uye kubhururuka . Saka, wedzera kudya kwako kwezvibereko nemiriwo zvishoma nezvishoma. Nokurapa kuvimbiswa , zvinokurudzirwa kuti uwedzere fiber yako kudya kusvika 20 kusvika ku25 gramu pazuva.
Kana iwe wakatsamwisa bowel syndrome (IBS) unogona kuwana kuti urongwa hwako huri nani kukwanisa kudya zvakagadziriswa ne-soluble fiber , sezvo insoluble fiber ingakonzera zviratidzo zvako.
FODMAPs uye Gassy Foods
Kana uine IBS, unogona kudzivisa kudya izvo zvakakosha mumakinehydrates (FODMAPs) pfupi , kunyange kana zvakakosha kune vamwe vanhu vane kuvimbiswa. FODMAPs zvikamu zvehydrohydrates zviri muzvokudya zvakajairika zvakawanikwa zvichiwedzera zviratidzo zveBS.
Kunyangwe kudya michero nemiriwo zvinogona kubatsira kubvisa kuvimbiswa kwako, vamwe vavo vane gassy mukurumbira . Inogona kunge iri pfungwa yakanaka kusarudza zvokudya zvisingakwanisi kukupa gesi kusvikira urongwa hwako huchishanda zvakajeka. Kamwe kana kubatwa kwako kwakapfuura, unogona kuwedzera sarudzo yako yezvibereko.
Zvibereko Zvakanakisisa Zvokudzivirira
Zvibereko ndizvo zvakanakisisa zvekugadzirisa kuvakwa. Yakawanda ndiyo inonyanya kukosha yezvokudya zvefibhi, pamwe nekukupa nehuwandu hwezvimwe zvipo zvekudya. Kunyange zvazvo pasina nyanzvi yakaoma panyaya iyi, unogona kuwana kuti muviri wako unopindura zviri nani kune michero yakave yakabikwa kana yakasvibiswa, zvisingaenzaniswi nezvakaiswa.
Heano zvimwe zvibereko zvinofungidzirwa kuti zvinobatsira pakudzivirira kuvimbiswa.
- Apricots
- Blueberries
- Maonde
- Mazambiringa
- Kiwi
- Papaya
- Peaches
- Pears
- Pineapple
- Plums
- Raspberries
- Strawberries
Zvokudya Zvakasimwa
- Apricots
- Dates
- Maonde
- Prunes
- Raisins
Miti Yepamusoro Yokudzivirira
Kudya mijenya miriwo, kusanganisira miriwo yakaoma mashizha, ndiyo imwe yenzira dzakanakisisa dzekuchengeta marumbu ako achifamba nguva dzose. Mukuwedzera pakuwana chirwere ichocho chine utano, miriwo inopawo huwandu hwakawanda hwezvinhu zvinovaka muviri wako zvakanaka uye hutano huno.
Sezvakangoita nemichero, unogona kuwana kuti muviri wako unopindura nenzira yakanyanyisa yekubika pane miti yakasvibirira. Farira mishonga yemichero yakagadzirwa nemhando dzakasiyana-siyana dzepamusoro-miriwo miriwo.
Mimwe miriwo inotevera inofungidzirwa kuti inobatsira kuderedza kuvhiringidzika.
Edya Zvako zveGreens
- Kale
- Lettuce
- Sipinachi
- Swiss chard
Zadza Plate Yenyu Nezvirimwa
- Artichoke hearts
- Asparagus
- Broccoli
- Brussels inomera
- Cabbage
- Karoti
- Green bean
- Peas
- Tsvuku dzomukati nedehwe
- Squash
- Zucchini
Whole Grains and Constipation
Kuchinja kubva kune zvakanatswa zviyo zvakadai seupfu chena uye mucheka mutsvuku kusvika zviyo zvose zvinofungidzirwa nevakawanda kuti vaite mutsauko mukugadzirisa nyaya yekudzivirira. Heano zvimwe zvakasarudzwa zvakanaka zviyo zvezviyo.
- Amaranth
- Bhari
- Brown rice
- Bulgur
- Oats
- Quinoa
- Rye
- Whole wheat
Cherechedza: Kana iwe uchitambura nekupererwa kwenguva refu, ungada kuedza kudya kwekudya kwezviyo zvose kuti uongorore chero chinokonzera zviratidzo zvako. Tarisa nechiremba wako wekutanga uye iva nechokwadi chekutakura pane fiber kubva kune imwe mimwe mitsara inoratidzwa mumashizha aya.
Teas Best for Constipation
Imwe nzira yekudzivirira kuvimbiswa ndeyekusvika mukombe unonyaradza weiyi. Zvirwi zvinopisa zvinogona kubatsira kuita kuti hurongwa hwako huite. Ai yakagadzirwa nemishonga yeakisi yakakonzerwa nemishonga yakakosha yakanaka. Mhuka mbiri dzakanakisisa dzekumbirwa ndezvekuti:
- Anise chai: Iyi teji ye-licorice-inonaka inofungidzirwa kuti ine zvose zvinosvibisa uye antispasmodic nemigumisiro.
- Fennel tea: Uyewo licorice-inonaka, fennel tea inofungidzirwa kuti ikurumidze kuvhiringidza mumimba, pamwe nekuita seinopisa uye antispasmodic.
Best Nuts for Constipation
Nutswe inowanikwa zvakanaka ye fiber uye omega-fatty acids. Heano dzimwe sarudzo dzakanaka dzaunogona kusvika paunenge wadzivirirwa:
- Amamondi
- Brazil nuts
- Pecans
- Walnuts
Mbeu Dzakanakisisa dzekudzivirira
Kune mhando shoma dzakasiyana dzembeu iyo inofungidzirwa kuti inonyanya kubatsira pakudzivirira kuvimbiswa.
- Mbeu dzeChia : Mbeu idzi shomanana ndiyo yakanaka yezvokudya fiber uye omega-3 fatty acids. Uvaparadze pamashizha kana kuwedzera kune smoothies.
- Fennel Mbeu: Kudzora mbeu yefennel inofungidzirwa kuti inobatsira kugadzirisa gasi uye kuputika, pamwe nekuchera kudzikisa.
- Chikafura : Mbeu idzi dzinofadza-nutty-flavored dzinofanirwa kushandiswa kuti dzibatsirwe nefiber uye omega-3 fatty acids. Inogona kushandiswa mukubika kana kuwedzera kune smoothies.
- Psyllium : Kune zvakawanda zvekutsvakurudza kushandiswa kwekushandiswa kwepilllium senzira yekudzivirira kubatwa kwechipiko icho chinoitora chirevo chayo sechiremera chemazhinji.
Best Snacks for Constipation
1. Zvibereko: Maapulo uye mapeya zvinonyanya kushandiswa.
2. Granola: Ita granola yako kuti uderedze shuga yakawedzerwa uye uone kuti uri kuwedzera mbeu, mbeu, uye marimu iwe unogona kuzvitsungirira.
3. Hummus: Iyi fodya yakawanda-inotakura yakawanda kwazvo uye unogona kuifarira nemiti yakasvibirira yemidziyo yakadai semakaroti kana celery.
4. Nutsu: Brazil nuts, pecans, uye walnuts zvinowanzoremeswa nevose.
5. Mutambo kusangana: Ita wako kuti uone kuti uri kudya zvokudya zvakakodzera iwe. Iwe unogona kuwedzera mamwe marimu, mbeu, chokoti yakasviba uye michero yakaomeswa (kana yakarambidzwa).
6. Miti: Zviroti uye celery ndezvokutanga zvebonde.
Inwa Zvakawanda Mvura
Sero yese iri mumuviri wako inoda mvura kuti ishande nesimba rayo. Kana iwe usinganwi mvura yakakwana, muviri wako uchabhadhara nekukwevera mvura mumatumbo ako. Izvi zvingaguma nemagetsi akaoma anokonzera kuvhara. Inwa mvura mazuva ako ose. Iwe uchaziva kuti uri kunwa zvakakwana kana urinha yako yakajeka.
Shoko Rinobva
Paunenge uine kuvhiringidza, yeuka kuti zvikafu zvinobva kunezvirimwa ndezvokusarudza kwako kwakanakisisa kubatsira kuti zvinhu zvifambe. Iva nechokwadi chekumwa magirasi masere kusvika kune gumi emvura pazuva uye kuva muviri wakashandawo zvakare.
> Sources:
> Gibson P, Shepherd S. Evidence-Based Dietary Management yeKushanda Kwemakumbo Mazviratidzo: Nzira yeFODMAP. Nhoroondo yeGastroenterology uye Hepatology 2010 25: 252-258.
> Mufudzi S, Lomer M, Gibson P. Pfupi-Chain Mahydrohydrates uye Matambudziko Okugadzikana Kwemakumbo American Journal of Gastroenterology 2013: 108: 707-717.
> US National Library of Medicine. Kuvimbiswa - Kuzvitarisira. MedlinePlus.