Ukuqhinwa kunokubangela uxinzelelo kwaye kungakhululeki kakhulu. Uninzi lwethu belukhona ngaphambili kwaye akukho mnandi ukuziva uxhaswe. Ukuqunjelwa kuchazwa ngokobugcisa njengeentsuku ezintathu ngaphandle kokuphuma kwamathumbu kubantu abaninzi—kodwa oku kwahluka kakhulu kumntu nomntu.
Abanye abantu bakhupha amathumbu amaxesha amaninzi ngemini, ngelixa abanye bahamba nje amaxesha ambalwa ngeveki. Ngenxa yoku, oogqirha abaninzi bezempilo bakhetha ukuchaza ukuqhina njengaxa umntu ephambuka kakhulu kwipatheni yabo yesiqhelo yokuhlambela, okanye xa ukuhanjiswa kwamathumbu kunzima kwaye kunokufuna ukutsala nzima. Nokuba yeyiphi na, ayikhululeki kwaye xa isenzeka, ufuna isiqabu ngokukhawuleza.
Iindaba ezimnandi zezokuba, uhlengahlengiso olumbalwa kwindlela otya ngayo inokunceda ukuthomalalisa iimpawu kunye nokugcina ukuqhinwa. Ukusela amanzi amaninzi, ukungena kwintshukumo ethile kunye nokutya ukutya okunefayibha ephezulu yeyona ndlela ilungileyo yokuphelisa ukuqhinwa, ngaphandle kokuxhomekeka kumayeza afana nelaxatives okanye ezinye izinto ezithambisa isitulo. Ngelixa zinokubonakala zingumbono olungileyo xa ungonwabanga kakhulu, ukusebenzisa la mayeza kunokukukhokelela kumjikelo okhohlisayo apho usuka kwelinye icala uye kwelinye.
Endaweni yoko, zama ezi tweaks zilula zemihla ngemihla ukunceda ukuphelisa ukuqhina ngokwemvelo.
Funda ngokugqithisileyo: Izinto ezisi-8 ezityiwa zii-Dietitians xa ziqhinwe
ngaphakathi nangaphandle Qhotsa
Yandisa Ukuthathwa Kwakho Amanzi
Ukuphelelwa ngamanzi emzimbeni sesinye sezizathu eziqhelekileyo zokuqunjelwa. Xa uphelelwe ngamanzi , mancinci amanzi afumanekayo ukukunceda ukuthambisa ilindle lakho kwaye ngenxa yoko, liba nzima kwaye kube nzima ukulidlula. Kwelinye icala, xa umzimba wakho ufakwe amanzi ngokufanelekileyo , amanzi aya kufunxwa kwikholoni, egcina ilindle lakho lithambile kwaye kulula ukudlula.
Zimisele ukusela ubuncinane iiounces zamanzi ezingama-64—malunga neeglasi ezisi-8. Ngelixa oku kunokuvakala ngathi kuninzi kwabanye abantu, ukuyophula ukusela ikomityi yamanzi ngeyure kwenza ukuba kwenzeke ngakumbi.
Amanzi e-Bubbly seltzer anokongeza kwi-bloating kunye nokungonwabi, ke yeqa oko okwangoku. I-Ditto yokusela amanzi akho okanye ukuwasela ngomququ.
Hamba
Nangona uphando luxutyiwe, izifundo ezininzi, njengophando luka-2022 kwijenali IsiHindawi , bacebise ukuba ukwenza umthambo kufanele kube yinxalenye yonyango lokuqhinwa.
UCarl Carlo Chef wikipedia
Ngelixa abaphandi bengasayi kubethelela uhlobo olungcono lokuzilolonga ukukhusela okanye ukukhulula ukuqunjelwa, abaninzi baye babonisa ukuba umthambo we-cardio-njengokuhamba kunye nokugijima-kunokuba nemiphumo emihle ekugqityweni. Abanye, njengokufunda kuka-2018 kwi Ijenali yehlabathi yamatyala ezonyango , bonisa ukuba inhlanganisela yoqeqesho lwamandla kunye ne-cardio inokunceda, nayo.
Abaphandi abaqinisekanga ukuba kutheni umthambo unceda ukuqhina, kodwa bavakalelwa kukuba kukho izinto ezininzi ezinegalelo ekuncedeni ukuba izibilini zakho zihambe. Enye yezi zinto ingaba ngenxa yokunyuka kwesantya sentliziyo kunye nesantya sokuphefumla, evuselela inkqubo ye-nervous system (SNS)-kwaye xa i-SNS ihamba, yenza nezinye izinto.
Okumangalisayo kukuba, ukuvuselela inkqubo ye-nervous parasympathetic (PNS), esinceda siphumle, nayo ibalulekile. Uphononongo luka-2022 kwi Imida kwiNeuroscience ufumanise ukuba ukuziqhelanisa nokuphefumla nzulu, okuvuselela i-PNS, nako kuncede ukuthomalalisa iimpawu zokuqhina.
Enye indlela ukuzivocavoca umzimba kunokwenza izinto zihambe malunga ne-microbiome yamathumbu akho . Kukho uphando oluthile, njengenqaku lophononongo luka-2022 Amayeza eMidlalo , oko kuthetha ukuba ukwenza umthambo rhoqo kuluncedo kwi-microbiome yamathumbu akho. Kwaye i-microbiome esempilweni ibonakalisiwe ukunceda ukunciphisa ukuqunjelwa, ngokutsho kophononongo luka-2019 Imida kwezamayeza .
Funda ngokugqithisileyo: Umsebenzi we-#1 wokuNceda ukuba uPoop, ngokutsho kooGqirha
Iresiphi esemfanekisweni: IBerry Chia Pudding
umyeni we-laurentiis umyeni
Layisha kwiFiber
Isondlo esiphambili ekufuneka sijongwe ukuze sigcine izinto zihamba kwinkqubo yokwetyisa yifiber. Ifayibha luhlobo lwecarbohydrate olunceda ekucoleni kwaye ifumaneka kwiziqhamo, imifuno, iinkozo, iimbotyi, amandongomane kunye nembewu.
Ifayibha yokutya ikhawulezisa ukuhamba kwesitulo kwinkqubo yokwetyisa, ekunceda ukuba uhlale rhoqo. Isincomo semihla ngemihla sefiber yokutya malunga ne-25 grams yabasetyhini kunye ne-31 grams yamadoda ngosuku, ngokwe 2020-2025 Izikhokelo zokutya zabantu baseMelika .
Ukunceda ukuhambisa izinto emathunjini akho, jonga ukutya naphi na ukusuka kwi-2 ukuya kwi-5 servings ukutya okunefayibha ephezulu . Kodwa khetha ngobulumko! Ipleyiti egcwele i-pasta yengqolowa okanye isaladi enkulu ayinakuba lukhetho lwakho oluphezulu xa sele uziva ugcwele kwaye ungonwabanga. Endaweni yoko, yiya kukutya okunefayibha ephezulu ezisa idosi enkulu yefayibha ngeyona ndlela incinci. Cinga imbewu ye-chia, i-flaxseeds, i-walnuts, i-almonds, i-raspberries kunye ne-avocados.
Nantsi ingakanani ifayibha enye ehanjiswayo koku kutya ngakunye kuhanjiswayo, ngokwe-USDA:
Iimbwe zechai: 2 amacephe, okanye malunga 1 ounce, has 10 grams zefiber
Iimbewu zeflax: 2 amacephe anayo malunga 4 grams zefiber
izinto kwiifry ezinzulu
IiWalnuts: I-ounce e-1, emalunga ne-1/4 indebe okanye i-12 ukuya kwi-14 yeehalves ze-walnut, inayo 2 grams zefiber
Iiamangile: I-ounce enye, okanye malunga nama-23 eamangile, ine 4 grams zefiber
Amaqunube: 1 ikomityi imalunga 9 grams zefiber
Iponyoponyo: isiqingatha seeavokhado 7 grams zefiber
Ifiber enyibilikayo efumaneka kwimbewu yeflaksi kunye nembewu ye-chia ibophana namanzi ukwenza ukufana okufana nejeli okunceda ukukhulula izinto emathunjini kunye nokwenza izinto zihambe. Ungasebenzisa imbewu ye-chia njengoko kunjalo kodwa ukuvula izondlo kwi-flaxseed, uya kufuna ukuhamba ne-flaxseed yomhlaba kunye ne-flaxseed yonke. Zixube ekutyeni okufana ne-oatmeal, i-smoothies, iyogathi, iisosi kunye nomxube we-waffle, okanye uzame i-Healthy Gut Tonic kunye ne-Chia.
IiWalnuts, iialmonds kunye neepecans zinefayibha eninzi kunamanye amandongomane kwaye zikwanjalo isityebi kwi-magnesium , enceda izihlunu zokwetyisa ziphumle. Xa izihlunu zokwetyisa ziqina kakhulu okanye ziqinile ngenxa yokuqhinwa, ukuhamba kwamathumbu kuba nzima ukudlula. Ukutya amantongomane ane-magnesium ecebileyo kunceda ukukhulula izihlunu, ukuvumela isitulo ukuba sidlule.
Kubalulekile ukukhumbula ukuba njengoko unyusa i-fiber intake yakho, kufuneka ukwandise umthamo wakho wamanzi. Ifayibha kunye namanzi zisebenza kunye ukugcina isitulo sakho sisininzi kwaye sithambile, ukuze sihambe ngokulula kwinkqubo yakho. Oku kunceda isitulo ukuba sidlule ngaphandle kokufuna ubunzima, nto leyo inokukhokelela kwi-hemorrhoids okanye ezinye iingxaki.
Ukunceda ukuthintela ukuqhina ekubeni yinto eqhelekileyo, qiniseka ukuba udibanisa zonke iintlobo ukutya okutyebileyo kwefayibha kwisidlo sakho semihla ngemihla.
ezona mpawu zeenja zishushu
Umgca ongezantsi
Izinto ezininzi zinokubangela ukuqhina, njengokuphuma kwisiqhelo sakho, ukuthatha ifayibha ephantsi, ukungaseli manzi ngokwaneleyo kunye nokungasebenzi. Ukuqunjelwa okungapheliyo kukhokelela ekudumbeni, kunciphisa umdla wokutya kwaye kunokubangela iingxaki, ezifana ne- impaction and hemorrhoids. Faka ukutya okuninzi okutyebileyo kwifiber ekudleni kwakho, sela amanzi amaninzi kwaye uzilolonge rhoqo ukunceda ukugcina izinto zihamba emathunjini akho. Ukuba ukuqhinwa kuyaqhubeka ngaphandle kokukhululeka okukhulu, biza ugqirha wakho wezempilo.
