Yadda ake warkar da maƙarƙashiya

Wadatacce

• 1. Sha lita 2 na ruwa a rana
• 2. Yawan cin fiber
• 3. Yawan cin mai
• 4. Yi motsa jiki a kai a kai
• 5. Ka shiga bandaki da zaran ka ga dama
• 6. Amfani da abinci mai hana yaduwa
• 7. Guji amfani da kayan kwalliya
• Kayan girke-girke na halitta na maƙarƙashiya

Don warkar da maƙarƙashiya, wasu canje-canje na rayuwa dole ne a yi su, kamar cin abinci mai wadataccen fiber, shan ruwa mai yawa, yawan cin abinci mai wadataccen ƙiba, da motsa jiki a kai a kai.

Wadannan halaye suna kara motsin hanji na hanji da kuma sauwake samuwar hanji, hakan zai sanya saurin wucewar najasa cikin sauri da inganci.

Duba dabarar da masaninmu na abinci ya koyar don sauƙaƙa hanyar wucewar najasa:

1. Sha lita 2 na ruwa a rana

Shan ruwa mai yawa yana taimakawa shayar da kujerun, musamman lokacin da ake samun wadataccen fiber a cikin abinci. Ruwan da ke bushewa yana tafiya ta cikin hanji tare da wahala mai wahala, wanda ka iya haifar da rauni da matsaloli kamar basir, polyps da zubar jini.

2. Yawan cin fiber

Fibobi suna kasancewa akasari a cikin sabbin fruitsa fruitsan itace kuma tare da fata da bagasse, a cikin kayan lambu da tsaba kamar chia, flaxseed, sesame da iri na sunflower. Fiber nau'ikan nau'ikan carbohydrate ne da ke jure wa narkewa, yana aiki azaman abinci ga fure na hanji, ana kiran sa rigakafi.

Koyaya, yana da mahimmanci a tuna cewa yawan amfani da zaren ya kasance koyaushe yana kasancewa tare da adadin ruwa mai kyau ko'ina cikin yini, saboda yawan fiber ba tare da ruwa ba na iya ƙara maƙarƙashiya. Dubi cikakken jerin abinci mai wadataccen fiber.

3. Yawan cin mai

Fat suna aiki a matsayin mai mai a cikin hanji, suna sauƙaƙa hanyar wucewar najasa. Don haka, ya kamata mutum ya kara yawan cin abinci mai wadataccen kitse kamar su avocado, kwakwa, man kwakwa, man zaitun, goro, kirjin kirji, gyada da iri kamar su chia, flaxseed da sesame. San nau'ikan kitse da kuma irin abincin da kuka fi so.

4. Yi motsa jiki a kai a kai

Motsa jiki na yau da kullun yana taimakawa wajen ƙarfafa tsokoki na ciki, wanda ke matse hanji da sauƙaƙa hanyar wucewar najasa. Bugu da kari, motsa jiki yana motsa motsawar hanjin kanta, yana taimakawa wajen magance maƙarƙashiya. Don haka, yana da mahimmanci ayi atisayen motsa jiki a kalla sau 3 a sati.

5. Ka shiga bandaki da zaran ka ga dama

Yana da mahimmanci ka shiga banɗaki da zarar ka ji, saboda hanawa da fitar da shi na iya haifar da maƙarƙashiyar. Wannan saboda mahaifa mara izini, tsokar da ke kula da wucewar tabo a cikin hanji, na iya zama malalaci kuma ya ƙare da hana fitarwa. Duba manyan musabbabin maƙarƙashiyar.

6. Amfani da abinci mai hana yaduwa

Abubuwan abinci mai gina jiki sune wadatattun ƙwayoyin cuta waɗanda ke da amfani ga hanji, kamar yogurt, kombucha da kefir. Kwayoyin cuta na flora na hanji suna taimakawa wajen sarrafa bakin zaren almon da kuma son samuwar najasa, suna taimakawa kan hana maƙarƙashiya. Abinda yafi dacewa shine a sha kwayoyin aƙalla sau 3 a sati, kuma yana iya zama dole ayi amfani da kwayoyi masu kariya wanda likita ko kuma mai gina jiki zasu tsara. Koyi game da sauran fa'idodi da sauran abinci mai yaduwa.

7. Guji amfani da kayan kwalliya

Yawan amfani da kayan laxatives na iya kara maƙarƙashiya, yayin da hanji ya zama mai fushi da kumburi, yana lalata aikinta yadda ya kamata ba tare da amfani da magani ba. Kari akan haka, laxatives suna canza furen ciki, wanda kuma yana kara maƙarƙashiya da narkewar abinci. San sauran haɗarin ci gaba da amfani da kayan shafawa.

Wani muhimmin bayani shine sanin cewa mafi kyawun lokacin don zuwa bayan gida shine bayan cin abinci, saboda hanji yana aiki cikin narkewa kuma wannan motsi yana sauƙaƙa hanyar wucewar najasa.

Kayan girke-girke na halitta na maƙarƙashiya

Kyakkyawan magani na halitta don warkar da maƙarƙashiya shine bitamin fruita fruitan itace masu zuwa:

Sinadaran:

• 1 gilashin fili yogurt;
• 1 cokali na granola;
• 1 gwanda
• 2 pruns.

Yanayin shiri: Duka duka kayan hadin a cikin abin sha kuma sha gaba, zai fi dacewa da safe.

Ga maƙarƙashiyar yara, girke-girke mai kyau shi ne sanya ruwan lemun tsami tare da gwanda a ba yaro ya sha a kowace rana. Duba wasu misalai na magungunan gida don maƙarƙashiya.