Kuru >> Wellness >> 20 mishonga yekumba yekudzivirira

20 mishonga yekumba yekudzivirira

20 mishonga yekumba yekudziviriraWellness

Defecation ibasa rakakosha kuchengetedza muviri wakagwinya. Kazhinji, munhu anozoda kupfuudza matatu kana anopfuura ura kufamba pavhiki. Vamwe vanhu vanoputira kaviri kana katatu pazuva. Kuzvimbirwa kunoitika kana fecal yakaoma kuomesa mukoloni, uye zvinobva zvave kunetsa kuita bota. Kugadzikana kwechituru kusagadzikana kunofanirwa kuve kwakapfava kusimba pamwe nehurefu uye tubular muchimiro.

Kushaya mvura mumuviri, kushushikana, kushomeka kwekurovedza muviri, uye kushomeka kwefiber zvimwe zvezvikonzero zvekudzvinyirirwa. Kunyanya-kudya uye kudya chikafu chisina kudya kunogonawo kuita kuti uhu husanyanya kuitika. Izvo zvakare zvakajairika divi mhedzisiro yevakawanda mishonga yemishonga .



Kuzvimbirwa kunogona kukanganisa mazera ese, asi kunyanya vakwegura. Chimwe chetatu yevakuru vakura kupfuura makumi matanhatu ezviitiko vanoona kupatira. Vamwewo vanokanganisa kubatira kana kuzvimbirwa kusingaperi vanosanganisira vakadzi, kunyanya avo vane nhumbu kana vachangobva kuzvara, uye vasiri maCaucasus.



Kuzvimbirwa kunogona kusagadzikana, asi nekutenda, mishonga yekumba yakawanda yekudzvinyirirwa kuyedza.

iri 2400 mg yeibuprofen yakawandisa

20 mishonga yekumba yekubatsira kupatirwa

Kuchinja kwekudya, kunwa mvura, kurovedza muviri, uye kutora zvinowedzera ndedzimwe nzira dzechisikirwo dzekudzora zviratidzo zvekubatira. Kuziva zvinhu zvinopa kupatirwa kunogona kubatsira iwe kusarudza kuti ndeipi mishonga yakanaka. Musanganiswa wemishonga inotevera inogona kudikanwa kuti urape dambudziko iri.



  1. Mvura
  2. Rovedza muviri
  3. Kuburitsa mudumbu
  4. Fiber
  5. MaProbiotic
  6. Castor mafuta
  7. Kafi
  8. Senna
  9. Tea
  10. Ndimu muto
  11. Aloe vera
  12. Kokonati mvura
  13. Mavhitaminzi
  14. Mukaka uye ghee
  15. Fennel
  16. Prunes, maonde, mazambiringa akaomeswa
  17. Mudiwa
  18. Molasses
  19. Omega-3 mafuta
  20. Soda yekubikisa

1. Mvura

Kunwa mvura yakakwana inogona kuva danho rekutanga kuenda kupatirwa kwekusungirirwa . Kana munhu akapera mvura, muviri unotanga kudhonza mvura kubva pamusoro pemuviri wese, kusanganisira colon. Kugara wakadirwa mvura nekunwa magirazi emvura matanhatu kusvika masere pazuva kunogona kuchengeta zvituru zvakapfava, zvichiita kuti ura huwedzere uye huve nyore.

2. Rovedza muviri

Kugara uchirovedza muviri kunogona kubatsira kuchengetedza hutano hutama. Zvese zvine simba uye zvekuita zvinogona kuita zvakanaka paura. Kumhanya kunogona kusundira ura nekoloni nenzira inokurudzira chigaro kufamba. Kutora chikamu mumitambo yezvemitambo, kutamba, kana kunyange kufamba kwemaminetsi gumi kusvika gumi nemashanu kamwe kana kaviri pazuva kunogona kubatsira kuti urambe uchigara.

Kuzvimbirwa inogona kusagadzikana, kunyanya kana iwe uchinge wakazvimba kana kupwanya, uchiita kuti kurovedza muviri kuve kwakaoma dzimwe nguva. Maitiro ekuzorora ekuzorodza ura anogona kunge ari kuburikidza nekutambanudza uye kudzidzira iyo yoga. Yoga, kunyanya inosanganisira kumonyoroka kufamba kweturu, inogona zvakare kusvina ura kuitira kuti chigaro chisununguke mukoloni. Vagara vakamonyoroka uye supine monyorora pane mbiri yoga nzvimbo dzinosanganisira kumonyanisa torso. Zvimwe zvakawanda zvinokamurwa, senge imbwa yakatarisana yakadzika uye yakamira kumberi, inokurudzirwawo kusimudzira ura kufamba.



3. Kuisa muviri mudumbu

Kupuruzira dumbu inogona kuve mushonga unobatsira wekubatira. Kunyepa kumusana kwako, pinda mudumbu nenzira inowirirana neawachi kwemaminetsi gumi. Iwe unogona kuita iyi massage kaviri pazuva. Iko kufamba kweiwachi kunobatsira kusundidzira chigaro mukoloni chakanangana nerectum. Kunwa mvura inopisa kana tii musati mameseji ichienderera mberi nekuvandudza dumbu.

4. Fibhi

Kudya faibha inokwana kunogona kubatsira kugadziriro yehutano pamwe nekudzikira uremu. Kurudziro yezuva nezuva yezvokudya fiber kushandiswa ndeye 25 kusvika ku30 gramu ye fiber. Fiber inogona kusungunuka uye isingasviki. Soluble fiber inopa chigaro kuwanda, nepo isina kubatika fiber inogona kubatsira kune iyo nhanho iyo yainofamba kuburikidza nekoloni.

Fibhi-yakapfuma chikafu kazhinji ine zvese zvinogadzikana uye zvisingasviki fiber. Chikafu senge oatmeal, flaxseed, tsanga dzese, michero, bhinzi, bran, uye miriwo zvinopa fiber sosi inogona kudzivirira chigaro chakaoma. Sarudzo yekudya ine simba rakasimba pakubatira.



OTC fiber zvinowedzera zvinogona kubatsira kuwedzera kudya kwefibre pasina kudya zvakawandisa zvekudya zvine fiber. Fiber zvinowedzera zvinouya mu capsule fomu kana poda iyo inogona kuwedzerwa kumvura, tora sekurairwa.

Enzanisa fiber zvinowedzera
Zita rekushandisa Nzira yekutungamira Chiyero chakazara Zvimwe zvinokanganisa
Metamucil (psyllium fiber) Oral 2 g ye fiber pamashanu capsules; 3 g ye fiber pa tbsp yehupfu Kunetseka kufema, ganda rinonhuwa, kunetseka kumedza, kuzvimba kumeso, kuzvimba
Citrucel (methylcellulose) Oral 1 g ye fiber pa 2 capsules; 2 g ye fiber pa tbsp yehupfu Kuzvidya mwoyo, kuda kurutsa, kuneta, mazino akasviba
Mubatsiri (gorosi dextrin) Oral 3 g ye fiber pa 2 tbsp yehupfu Manyoka, kuzvimba, kupwanya

Wedzera upfu fiber zvinowedzera kune mvura kana muto asi kwete zvinwiwa zvine kabhoni soda. Bvumira muviri wako nguva yekugadzirisa kune fiber kuwedzera. Kunwa yakawedzera mvura kunogona kubatsira kudzikisira mhedzisiro, sekudumbuka.

RELATED: Metamucil ruzivo | Zvinyorwa zveCitrucel | Psyllium fiber ruzivo | Methylcellulose ruzivo



5. MaProbiotic

Kugaya kunotsigirwa nemaprobiotic kunogona kudzora kubatira. MaProbiotic anobatsira kudzorera mabhakitiriya ane hutano mugadziriro yekugaya. Inowanikwa zvakasikwa muzvikafu senge sauerkraut uye yogati kana kutorwa se kuwedzera , maProbiotic anogona kuwedzerwa kune ako ezuva nezuva regimen kudzivirira kana kubvisa kuzvimbirwa.

6. Castor mafuta

Laxative yechisikigo, castor mafuta yakatorwa kubva kukotori bhinzi inogona kutorwa nemuromo kukurudzira kutenderera. Aya mafuta ekare haaziye chete ura chete, asi zvinokonzeresa kuti ura hutambe. Tora mafuta ekastor sekurairwa, imwe kana maviri maaspuni padumbu risina chinhu. Rega kusvika maawa masere pamberi pekufamba kwembudzi.

7. Kofi

Kunwa kofi ine caffeine kunogona kukurudzira kufamba kwembambo. Caffeine inogona kukonzeresa tsandanyama dziri mumatumbu. Kukurudzira uku kunogona kufambisa chigaro chakanangana neturu. Kunyangwe kofi ine caffeine inogona kubatsira kufambisa ura, inogona zvakare kunge ichideredza mvura. Ive neshuwa yekunwa mvura yakawanda kana uchinwa zvinwiwa zvine caffeine, sekusanyanya kukuvadza mamiriro acho.



8. Senna

Senna imiriwo inoshandisa shizha, ruva, uye muchero wecassia chirimwa. Yakave ichishandiswa kwezviuru zvemakore seyakasikwa laxative. Senna ari inokurudzira laxative iyo inobatsira iyo yekugaya turakiti kubvumirana. Kazhinji inodhakwa seti, senna inogona kushanda zvakanyanya uye kushanda mukati maawa akati wandei mushure mekumwa. Yakagamuchirwa neDFA, Senna inowanikwa sehwendefa kana poda yekuwedzera. Inogona zvakare kubatsira neinotsamwisa bowel syndrome (IBS) uye mamota.

9. Tea

Zvinwiwa zvinodziya zvinogona kunyaradza kugaya uye masisitimu emudumbu. Dzimwe tii senge ginger uye peppermint dzinobatsira kugumbura dumbu. Pazasi pane runyorwa rwetii dzinogona kuratidza kuti dzinobatsira kana uri kusangana nekuzvimbirwa:

  • Tsangamidzi: Iyi inonhuwira inodziya inogadzira kupisa uye inomhanyisa kugaya.
  • Peppermint: Iyo menthol inogona kunyaradza mudumbu inogumbuka uye kufamba svutu kuburikidza neura.
  • Chamomile: Inozorodza mhasuru yekugaya, iyo inogona kudzivirira ura kuti husazvifambe pachawo panguva yekushushikana uye kusagadzikana.
  • Licorice mudzi: Yayo inorwisa-kupisa zvivakwa inogona kurerutsa iyo yekugaya system mushure mekudya.
  • Dandelion mudzi: Inoderedza kupfava kupfava nekusimudzira chiropa.
  • Dema kana girini tii: Caffeinated tii inoshanda zvakafanana nekofi mukusimudzira ura.

10. Muto wendimu

Ndimu muto inogona kubatsira kuburitsa chepfu kubva mumuviri. Seyakasarudzika dumbu rekugaya, muto wemonimu unogona kuwedzerwa kunwa mvura kana tii kusimudzira ura. Chinyowani chakadzvanywa jisi remoni chakanakisa.

11. Aloe vera

Kazhinji unoshandiswa kunze kudzikisira kucheka uye kupisa, unogona zvakare kutora aloe vera nemuromo kugadzirisa nzira yekugaya. Inwa aloe vera muto pachena kana wedzera kune smoothies kana zvimwe zvinwiwa kuti ubatsire kudzimbikana uye IBS.

12. Mvura yekokonati

Kunwa coconut mvura kunogona kudzikisira uye kuisira mvura. Iyo inowedzera itsvo basa inowedzera uye inomutsa iyo yekugaya system. Magnesium inowanikwawo zvakasikwa mukokonati mvura, iyo inobatsira mhasuru mumatumbo madziro kuburitsa tsvina kubva mumuviri.

13. Mavhitamini

Mavhitamini anogona kubatsira kuchengetedza yako yekugaya system yakaenzana. Pazasi pane runyorwa rweakakurudzirwa mavitamini ehutano hwemudumbu.

  • Vhitamini C
  • Vhitamini B-5
  • Folic acid
  • Vhitamini B-12
  • Vhitamini B-1

Kudya chikafu chine mavitamini aya kunogona kuwedzera huwandu hwako hwekufamba. Mavhitamini mune yekuwedzera fomu imwe nzira yekuona kuti uri kuwana yakaenzana chiyero chako chezuva nezuva kurudziro.

14. Mukaka uye ghee

Kunyangwe kudya zvakawandisa zvemukaka kana zvigadzirwa zvemukaka dzimwe nguva zvinokonzeresa kuzvimbirwa, vamwe vanhu vanogona kubatsirwa nemukaka unodziya kusimudzira ura, kunyanya kana ghee ichiwedzerwa. Ghee inotsanangurwa ruomba uye chishandiso chekare chekuporesa. Maitiro eAyurvedic akashandisa ghee kuporesa kwayo kwezviuru zvemakore. Iwe unogona kuyedza kuwedzera imwe kana maviri maaspuni eghee kune inodziya mukaka manheru kuti zvinyoro uye zvakasikwa kukurudzira kufamba kwembambo mangwanani anotevera.

15. Fennel

Fennel inyoro, yakasikwa laxative. Fennel yakakangwa inogona kuwedzerwa kumvura inodziya nekumwa manheru. Fennel mbeu inowedzera gastric enzymes mune yekugaya system, kubatsira chigaro kufamba kuburikidza nekoloni zvinobudirira.

16. Prunes, maonde, uye mazambiringa akaomeswa

Kudya michero ndiyo yakajairwa mushonga wekudzivirira kumba, anodaro Leann Poston, MD, mutevedzeri wedhipatimendi kuWright State University Boonshoft Chikoro cheMishonga uye anobatsira Ikon Hutano . Kunze kweye fiber yavo yezvinyorwa, zvine sorbitol, inoita kunge ine laxative mhedzisiro.

Plum dzakaomeswa kana michero yemichero yakagara iri pachinyorwa chekuchengeta ura nguva dzose. Kudya michero kana kunwa muto wepurune hakusi kwevakuru chete. Girazi rechitanhatu-ounce remuchero muto mangwanani oga oga inogona kunge iri mishonga yekugumisa kuzvimbirwa. Kana iwe usingafarire michero, kudya mazambiringa akaomeswa kana maonde zvinopa zvakafanana basa. Chibereko chakaomeswa chine fiber yakawanda kupfuura kunwa muto wepurune, asi ese ari maviri ane laxative mhando.

17. Mudiwa

Chock izere nema enzymes ayo anobatsira mukugaya hutano, huchi chinhu chakajairika chinhu chemumba icho zvakare chiri munyoro laxative. Kana ikatorwa pachena kana kuwedzerwa kune tii, mvura, kana mukaka unodziya, huchi hunogona kudzikamisa kupatira.

18. Molasses

Molasses, kunyanya blackstrap molasses, inogona kubatsira kudzikisira chigaro. Blackstrap molasses is molasses yakave yakabikwa pasi kune fomu yakanyungudika uye ine akakosha mavitamini nemaminerari senge magnesium iyo inogona kupa kudzimbirwa kusununguka. Supuni imwe iri mubani remanheru kana kuwedzerwa kumvura inodziya inogona zvinyoro-nyoro kukurudzira kufamba kwemukati mangwanani.

19. Omega-3 mafuta

Omega-3 maoiri mumafuta ehove, hemp mbeu yemafuta, uye mafuta eflakisi anokodza matumbo emadziro kuitira laxative mhedzisiro. Kubatanidza hove dzakadai salmon, flaxseed, avocados, uye hemp zvigadzirwa mune chako chikafu zvinogona zvakasarudzika kuunza aya mafuta kune ako ekugaya system. Omega-3 zvinowedzera zvinowanikwa kana iwe usingade kana usingakwanise kudya izvo zvekudya nguva dzose.

20. Soda yekubheka

Soda yekubheka, imwe chikafu cheimba, inogona kushandiswa kuchenesa colon. Gadzira mhinduro yetiipuni imwe yekubheka soda kusvika kune imwechete-yechina mukombe wemvura inodziya. Soda yekubheka inopindirana nemudumbu acids kusimudzira ura kufamba.

Tora kadhi reSpecialCare rekutora

Kudzivirirwa mishonga

Pamusoro pemishonga yekumba yekudzvinyirirwa, zvigadzirwa zve-over-the-counter (OTC) zvinogona zvakare kubatsira mukukurudzira ura. Oral laxatives, enemas, uye makenduru anogona kutengwa pasina tsamba yekudzivirira kuzvimbirwa. Laxatives uye zvituru zvinopfavisa zvinouya nenzira dzakasiyana uye zvinoshanda mukati maawa.

Enzanisa laxatives
Zita Kirasi yemishonga Nzira yekutonga Mafomu Zvimwe zvinokanganisa
Senokot (senna) Stimulant laxative Oral Kamudzira, piritsi, upfu, mvura Tsandanyama aches, kuneta, kuvhiringidzika, mapundu
Dulcolax (Docusate sodium) Surfactant laxative Oral Kamudzira, mvura, suppository Kuputika kweganda, kuda kurutsa
Miralax (polyethilini glycol) Osmotic laxative Oral Upfu Kufufutirwa, manyoka, kuzvimba kumeso

Enema

Kana kupatirwa kuchida kurerutswa nekukasira, enema inogona kubatsira zvakanyanya kupfuura laxative. Enemas anowanzo kuve akagadzirwa nesaline solution inoiswa mukati meye rectum. Mvura kubva kuemaema inoburitsa zvituru kubva mudumbu. Kunyangwe enemas akachengeteka uye ari nyore kushandisa, pane yambiro pamusoro pekushandisa zvakanyanya nzira iyi.

Suppositories

Kumwe kurapwa kwekuzvimbirwa kunosanganisira laxative suppositories, inoiswa mukati meiyo rectum. Glycerine piritsi suppository inogona kubvisa kudzikisira kuri pakati nepakati. Kamwe paakaiswa, iyo suppository inotanga kunyungudika. Piritsi racho rinogona kusanyungudika zvachose asi rinofanirwa kuchengetwa mukati maminetsi gumi nemashanu kusvika makumi matatu kuti ribudirire. Suppositories inogona kuve yakapfava uye inokurumidza-inoshanda chishandiso kubvisa kuzvimbirwa.

RELATED: Senokot ruzivo | Dulcolax ruzivo | Miralax ruzivo | Senna ruzivo | Nyora zvinyorwa zve sodium | Polyethylene glycol ruzivo

Nguva yekuona chiremba wekudzivirira

Vazhinji vanhu vakasangana neimwe nzira yekuzvimbirwa muhupenyu hwavo. Kunyangwe kuzvimbirwa kuchienda pachako, zvinobatsira kuziva kuti chii chinogona kurerutsa kusagadzikana kwechirwere chakajairika. Kana mishonga yekumba yekubatira kana zvigadzirwa zveOTC zvikasaburitsa hutumbu, munhu angangoda kutsvaga kurapwa. Kusarapwa kuvharirwa kunogona kutungamira kune akakanganiswa ura.

Kuzvimbirwa kunogona kuva chiratidzo chekushushikana kwakanyanya pahutano, bvunza chiremba wako kana nyanzvi yezvehutano kana usati wamboita ura mukati memasvondo maviri kusvika matatu evhiki. Uyezve, rubatsiro rwekurapa runogona kudikanwa kana iwe uchirwadziwa zvakanyanya mudumbu kana maererano neropa muchibhakera chakazvimbirwa. Kumbira chiremba wako nezve mishonga yemumba yakakurudzirwa yekudzivirira uye kudzivirira kupatirwa mune ramangwana.