Sivavanya ngokuzimeleyo zonke iimveliso kunye neenkonzo ezicetyiswayo. Ukuba ucofa amakhonkco esiwabonelelayo, sinokufumana imbuyekezo. Funda nzulu .
Ukuthetha nge-poop inokuba yinto oqhele ukugigitheka ngayo (okanye mhlawumbi usayenza), kodwa ukuqhina akuyonto idlalayo. I Uqikelelo lwamaZiko ezeMpilo eSizwe ukuba i-16% yaseMelika iqunjelwe, kodwa malunga ne-1 kwi-3 yaseMelika ifumana iimpawu ezingathandekiyo. Ukuqunjelwa kuchazwa ngokobuchwephesha njengokuhamba kwamathumbu angaphantsi kwamathathu ngeveki. Kodwa nokuba awufikeleli loo migaqo, unokuziva udumbile, unenkathazo yokuhamba okanye uzive uxhaswa.
Ukuba unengxaki ye-poop, isondlo sinokudlala indima ebalulekileyo. Nangona oku kuqhubeke ixesha elide okanye awufumani siqabu ngokutya kunye nokutshintsha kwendlela yokuphila, nceda uthethe nogqirha wakho. Into oyityayo ibalulekile kwaye ke yinto okhetha ukuyitsiba. Nazi ezinye zokutya ezimbi kakhulu ukuba uziva uxhaswe.
Izinto ezisi-8 ezityiwa zii-Dietitians xa ziqhinwe
Getty Images / Anna Kurzaeva
Ukutya okunokunciphisa
Akukho kutya kuya kukunqanda ngokupheleleyo ukuba uye kwinombolo yesibini. Kodwa ngokubona indlela uninzi lwethu olungatyi ngayo ifayibha eyaneleyo, luluvo olulungileyo ukunciphisa ukutya okutyebileyo okungenazo ifayibha ezininzi xa ufuna uncedo oluthile kwindlu yangasese. Amadoda kufuneka ajolise kwi-38 grams yefiber imihla ngemihla, abafazi bafuna i-25 grams. Ukutya kolu luhlu akunafiber ecaleni kwefiber, ngoko ke ukuba uzalisa kuzo, awuzukufumana ifayibha efunekayo.
Ukutya okwenziwa kakhulu: Iikeyiki, iikeyiki, ii-crackers, iipretzels, iitshiphusi zetapile, iifries zasefrentshi
dr. Ipepile incasa
Inyama kunye nokutya kwaselwandle: Inyama ebomvu, inkukhu, ihagu, intlanzi, ukutya kwaselwandle
injani incasa yehorseradish
Inyama egayiweyo : I-Bacon, i-sausage, amanxeba abandayo
Itshizi kunye nobisi: Ushizi, ice cream, ubisi
Iinkozo ezisulungekisiweyo: Isonka esimhlophe, irayisi emhlophe, ipasta emhlophe
Ukutya okune-carb ephantsi, ngakumbi I-ultra-low-carb ketogenic diet , Sika imithombo emininzi yefiber kwiinkozo ezipheleleyo, iziqhamo kunye nemifuno. Ngenxa yoku, ukuqhina kuyimpembelelo eqhelekileyo yokutya kwe-keto. Ukuba usandul 'ukuqala ukutya okune-carb ephantsi qinisekisa ukuba utya imifuno emininzi (kwaye ngokuqinisekileyo, ndiyakucebisa ukuba utye ukutya okuziinkozo kunye neembotyi).
Ikhona enye into ongathanda ukuyijonga? Ukusela utywala kakhulu. Utywala bunokukhupha amanzi emzimbeni, nto leyo engeloncedo xa uzama ukuba rhoqo.
Isenokuziva isoyikeka ukucinga ngokunciphisa oku kutya, kodwa urhwebo olulula lunokukunceda ukonyusa ukutya kwakho kwefayibha. Zama ukutshintsha inyama kwiimbotyi ezimnyama kwi-tacos, sebenzisa iitortilla zombona ezipheleleyo endaweni yeetortilla zomgubo omhlophe, kwaye uphakamise iitaco zakho nge lettuce, iguacamole kunye nepico de gallo. Yitya i-oatmeal endaweni ye-muffin kwisidlo sakusasa. Zenzele eyakho 'i-nice cream' ngeziqhamo ezitsha.
esiphi isiqhamo esilungileyo empilweni
Ukutya Okuza Kutyiwa Ngakumbi
Ukutya okuphezulu kwefayibha :
- Iziqhamo
- Imifuno
- Iimbotyi
- Amazimba
- Amandongomane
- Imbewu
Into ephambili apha kukuqinisekisa ukuba wongeza oku kutya ngokucothayo kwaye usele amanzi amaninzi. Awufuni ukusuka ku-0 uye ku-60 ngokukhawuleza. Zama izicwangciso zethu zokutya ezinefayibha ephezulu ukuze ufumane izimvo zendlela yokusebenza ifayibha ngakumbi kusuku lwakho okanye uzame ezinye amayeza endalo ukuqhinwa .
Yintoni Enye Enokukunceda Uhambe?
Ukuhambisa umzimba wakho kunye nokuhlala u-hydrated zombini kubaluleke kakhulu. Ukuba uzifumana uhleli imini yonke, thatha uhambo olufutshane okanye ikhefu lokuzolula.
Abanye abantu bafunga nge-squatty Potty yabo, ephakamisa iinyawo zakho xa uhamba ukuze ube kwindawo yendalo ye-squat. Ngokwenkampani, inokukunceda ukuba ukhuphe izibilini zakho ngokupheleleyo kwaye unciphise ukuxinezeleka. Ukongeza enye kwigumbi lakho lokuhlambela kunokuba luncedo ukudubula.
Umgca ongezantsi
Ukuba uneengxaki ze-poop-ayisoloko ithetha ukuba ufuna i-cereal ye-bran kunye ne-cheese encinci. Ukuqunjelwa kunokunxulumana noxinzelelo, amayeza, i-IBS okanye esinye isifo esingapheliyo. Abanye oogqirha banokucebisa ukuba uzame i Ukuphelisa ukutya okanye a Ukutya kweFODMAP, kodwa kufuneka uthethe nomboneleli wezempilo kuqala ukuze ufunde ngakumbi malunga nokuba oko kukulungele na.
Ngokubanzi, nangona kunjalo, ifayibha yenza umzimba kakuhle . Awuyi kuba neepoops ezingcono kuphela, kodwa ifayibha iluncedo kwimpilo yentliziyo, inceda ukwehlisa umngcipheko weswekile kwaye inokukunceda ugcine ubunzima obusempilweni.
Wamkelekile kwiThe Beet, ikholamu yeveki apho umhleli wezondlo kunye nesazi sezondlo esibhalisiweyo uLisa Valente sijongana nezihloko zesondlo kwaye akuxelele into ekufuneka uyazi, ngesayensi kunye nentwana ye-sass.
