Recommended Nutrition For Constipation

Digestive system inopwanya chikafu chinodyiwa kuitira kuti muviri utore chikafu. Munguva yekugaya, zvikamu zvisingakoshi zvezvikafu izvi zvinoshandurwa kuita tsvina / chituru, icho chinoburitswa panguva yekufamba. Kana chirongwa chekudya chinomira kushanda zvakanaka nekuda kwezvinhu zvakadai sekuchinja kwekudya, kudya zvokudya zvisina kunaka, kushaya basa rekuita muviri / kurovedza muviri, mishonga, uye mamwe mamiriro ehutano, zvinogona kukonzera kuvimbiswa. Kuzvimbirwa kunoitika kana muviri usingakwanise kuita ura nguva dzose. Iyo distention, gasi, kuputika uye kusakwanisa kuita bowel kukonzeresa kusagadzikana uye kusagadzikana, izvo zvinogona worsen constipation. Kubatanidza kudya kunokurudzirwa kunogona kubatsira kudzoreredza mafambiro ehura uye kushanda kwematumbo.

Recommended Nutrition For Constipation

Zviratidzo zvakaita sekurwadziwa kwemudumbu, kuzvimba, uye kuoma kwematumbu zvinowanzoitika. Kudya uye hydration yakakodzera zvine basa rakakosha muhutano hwekugaya, kunyanya mukubvisa nekudzivirira kuvimbiswa. High-fiber foods, prebiotics, uye mvura yakakwana kubva pakudya uye zvinwiwa zvakakosha pakufamba ura kune hutano.

• Fiber inowanikwa muzviyo, zviyo, michero, nemiriwo.
• Soluble uye insoluble fiber yakakosha kune hutano hwekugaya.
• Kutarisa pakubatanidza yakakwirira-fiber michero, miriwo, uye zviyo zvakakwana.
• Zvokudya zvakapfuma mu prebiotics sezvikafu zvakaviriswa zvinokurudzirwa kana munhu akazvimbirwa.

Chikafu chinokurudzirwa chekuvhara, maererano nekudya chinosanganisira.

makotapeya

• Avocados anogona kupetwa nechero chero chinhu uye azere nezvinovaka muviri uye fiber.
• Rimwe avocado rine magiramu anenge 13.5 efiber.
• Imwe avocado inopa inenge hafu yezuva nezuva fiber zvinodiwa.
• Mimwe michero yakakwirira-fiber: mapomegranati, guava, raspberries, blackberries, uye passionfruit.

Maonde

• Maonde anogona kudyiwa ari manyoro uye akaomeswa.
• Maonde anoonekwa seanorapisa uye akaratidzwa kurapa uye kuderedza kuvimbiswa.
• Izvo zvine antioxidants, polyphenols, polyunsaturated fatty acids, uye mavitamini.
• Mimwe michero yakafanana nemuonde: maapricots akaomeswa, prunes, uye plums.

Plums

• Plums, prunes akaomeswa plums yakazara nefiber uye prebiotics ine yakasikwa laxative effect.
• sorbitol - shuga inowanikwa mu plums uye prunes, inoshanda sechinhu osmotic laxative inochengeta mvura.
• Iyo H2O yakawedzerwa inoita kuti zvituru zvipfave uye zvive nyore kupfuura.
• Miti yemichero yemuchero, senge peari, apuro, kana prune inowanzonyorerwa kuvimbiswa.
• Mimwe michero inobatsira mukufamba kwematumbo: mapichisi, mapeya, uye maapuro.

Kefir

• Zvokudya zvakabikwa se kefir vakapfuma mubhakitiriya anobatsira anoshanda kuchengetedza digestive system hutano.
• Inogona kudyiwa yega kana kushandiswa mukati smoothies, kubika, uye kubika kubika.
• Zvimwe zvekudya zvakaviriswa: kombucha, yogati, sauerkraut, kimchi, miso, uye tempeh.

Oat Bran

• Oat bran oatmeal isati yave nayo chinangwa akabviswa.
• Iyo bran ine zvinovaka muviri zvinobatsira zvinosanganisira fiber, antioxidants, mavitamini, uye zvicherwa.
• Oat bran ine soluble uye insoluble fiber, pamwe chete beta-glucan/isina-starchy polysaccharides.
• Zvese zvinonatsiridza kuumbwa kwemabhakitiriya emudumbu uye kusimudzira mafambiro ane hutano.
• Zvimwe zviyo zvinobatsira: oatmeal, gorosi bran, rye, uye bhari.

Kubatanidza Gut-Beneficial Foods

Maitiro ekubatanidza zvinokurudzirwa chikafu gut-chinobatsira chikafu mune yenguva dzose menyu:

smoothie

• Shandisa kefir kana yogati sechigadziko wobva wazvienzanisa nemichero ine fiber yakaita semango, blueberries, uye kiwi.

nezvikafu zvishoma

• Diversify snacks neplate yefiber uye prebiotics.
• Nzungu, cheese, crackers, muchero, uye yogati kana dipu yekotapeya.

Oatmeal

• Edza oat bran kuti uwedzere fiber.
• Mwaya sevhisi yeflaxseeds, chia mbeu, kana hemp mhodzi yekuwedzera fiber uye mafuta ane hutano.

Parfait

• Yogurt parfaits inogona kuwedzera zvinovaka muviri, kuravira, uye maumbirwo mundiro.
• Isa pamusoro peyogati yaunofarira negranola, nzungu, michero, uye mbeu.

Zviyo Bowl

• Fibre inowanikwa muzviyo zvizere uye mhodzi sebhari, farro, uye quinoa, inobatsira kukurudzira kugaya kune hutano.
• Gadzira mbiya ne zviyo base, ipapo pamusoro neprotein, mavheji matsva kana akakangwa, avocado, uye kupfeka.

Taura nemuongorori wezvekudya akanyoreswa kana mumwe mupi wehutano kuti mukurukure zvinokurudzirwa zvirongwa zvekudya.

---

Kuenzanisa Muviri uye Metabolism

---

References

Arce, Daisy A et al. "Avaluation ye constipation." Chiremba wemhuri yeAmerica vol. 65,11 (2002): 2283-90.

Bharucha, Adil E. "Constipation." Best practice & research. Clinical gastroenterology vol. 21,4 (2007): 709-31. doi:10.1016/j.bpg.2007.07.001

Grey, James R. “Chii chinonzi chronic constipation? Tsanangudzo uye kuongororwa. " Canadian Journal yeGastroenterology = Chinyorwa Canadien de Gastroenterology vol. 25 Suppl B, Suppl B (2011): 7B-10B.

Jani, Bhairvi, naElizabeth Marsikano. "Kuzvimbirwa: Kuongorora uye Kutungamira." Missouri mushonga vol. 115,3 (2018): 236-240.

Naseer, Maliha, nevamwe. "Kurapa Maitiro ePrebiotics paKuzvimbirwa: Ongororo yeSchematic." Current clinical pharmacology vol. 15,3 (2020): 207-215. doi:10.2174/1574884715666200212125035

National Institute of Diabetes uye Digestive uye Kidney Zvirwere. Zviratidzo uye Zvinokonzera Kuzvimba.

National Institute of Diabetes uye Digestive uye Kidney Chirwere. Digestive System Yako uye Mashandiro Ayo.

Sinclair, Marybetts. "Kushandiswa kwemassage emudumbu kurapa kusingaperi kuvimbiswa." Journal of bodywork and movement therapies vol. 15,4 (2011): 436-45. doi:10.1016/j.jbmt.2010.07.007