Hanyoyi 5 na Zamani dan tausasa kujerar ku

Wadatacce

• 1. morearin cin fiber
• 2. Yawan shan ruwa
• 3. Tafi yawo
• 4. Gwada gishirin Epsom
• 5. Shan man ma'adinai

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Bayani

Maƙarƙashiya na ɗaya daga cikin matsalolin cututtukan ciki a duniya. A Amurka kadai, yana shafar kusan mutane miliyan 42, a cewar Cibiyar Kula da Ciwon Suga da Cutar Narkar Da narkewar Cutar Kodar (NIDDK).

Mutane da yawa suna juya zuwa kan-kan-kan mafita don tausasa kujerunsu, amma waɗannan na iya haifar da illa mara kyau. Wadannan sakamako masu illa na iya haɗawa da:

• cramps
• tashin zuciya
• kumburin ciki
• gas
• sauran matsalolin gut

Idan lokacinka akan bayan gida yana da matsala kuma zaka gwammace ka shiga cikin gidan magani, kar kaji tsoro. Akwai hanyoyi masu yawa na halitta don tausasa kujerun ku.

Ga kadan daga cikinsu:

1. morearin cin fiber

Ya kamata maza su sami gram 38 na zare a rana sannan kuma mata su sami gram 25, a cewar Cibiyar Nutrition and Dietetics. Koyaya, matsakaicin matsakaici yana samun kusan rabin wannan, don haka ƙara ƙari ga abincinku shine mafi kyawun mafita.

Akwai zaren fiber iri biyu: mai narkewa mai narkewa. Fiber mai narkewa yana jika danshi cikin abinci kuma yana jinkirta narkewa. Wannan na iya taimaka muku kasancewa cikin yau da kullun idan kun sanya shi wani ɓangare na ayyukan yau da kullun. Fiber mara narkewa yana karawa mai danshi yawa kuma zai iya taimakawa saurin magance maƙarƙashiya muddin kuna shan isasshen ruwa don tura kursiyin ta ciki. Fiber mara narkewa yana da ƙarin fa'idar fitar da gubobi daga jikinka da sauri.

Kyakkyawan tushen fiber mai narkewa sun haɗa da:

• lemu
• apples
• karas
• itacen oatmeal
• irin flax

Kyakkyawan kafofin na fiber wanda ba za'a narke ba sun hada da:

• kwayoyi
• tsaba
• fatun 'ya'yan itace
• kayan lambu masu duhu, irin su Kale ko alayyaho

2. Yawan shan ruwa

Tabon ya zama mai tauri, mai dunkulewa, kuma mai yuwuwa mai raɗaɗi idan ba shi da wadataccen ruwa yayin da yake shiga cikin hanji. Wannan na iya faruwa saboda dalilai da yawa, gami da damuwa, tafiye-tafiye, kuma a matsayin sakamako mai illa na magunguna. Bayan katako mai kauri, rashin ruwa a jiki yana sanya mutum jin damuwa, wanda zai iya kara rikitarwa matsalolin narkewar abinci.

Shan isasshen ruwa, musamman ruwa, na iya taimakawa kaucewa wannan yanayi mara dadi,. Amma dokar tabarau takwas a rana ba gaskiyar duniya ba ce. Mutane daban-daban suna da buƙatun ruwa daban-daban. Ga wata ka’ida ta gama gari da za a bi: idan fitsarinku ya kasance rawaya mai duhu, ƙarami mai girma, kuma ba safai ba, ba ku samun isassun ruwa kuma mai yiwuwa an riga an bushe ku.

3. Tafi yawo

Kamar dai fiber, matsakaicin Ba’amurke ba ya samun isasshen motsa jiki. Fiye da kashi ɗaya cikin uku na jama'ar Amirka suna da ƙiba, a cewar. Motsa jiki yana taimakawa motsa narkewa saboda yayin da kake motsawa, jikinka shima yana motsa duwawu ta cikin hanji.

Motsa jiki zai iya taimaka maka ka rage kiba, wanda hakan ya rage matsalolin hanjin ciki kamar su maƙarƙashiya. Tattaunawa na mintina 30 bayan cin abinci na iya taimakawa jikin ku narkar da abinci da kyau da haɓaka narkewa na yau da kullun.

4. Gwada gishirin Epsom

Gishirin Epsom da ruwa ba su da kyau kawai don kwantar da tsokoki masu ciwo. Hakanan suna da kyau don kwance sassaucin matsala. Kuna iya samun nau'ikan samfuran wanka gishiri Epsom anan.

Cupsara kofuna 3 zuwa 5 na gishirin Epsom a cikin bahon wanka. Soaking yana shakatawa kuma zai kara motsin hanji. Hakanan kuna sha magnesium ta cikin fata.

Magnesium sulfate babban abu ne na gishirin Epsom. Lokacin da aka sha shi da baki, yana iya zama mai tasiri don sauƙaƙe maƙarƙashiyar ɗan gajeren lokaci. Narke fom din foda a cikin oza 8 na ruwa. Matsakaicin matsakaici ga babban mutum ko yaro sama da shekaru 12 ya kamata ya zama teaspoons 6. Matsakaicin magani ga yaro tsakanin shekara 6 zuwa 11 ya zama babban cokali 2. Yaran da ke ƙasa da shekaru 6 kada su ɗauki gishirin Epsom.

Wannan ba da shawarar don amfani na yau da kullun ba. Yana da sauƙi don hanji ya dogara da laxatives. Saboda dandano yana da ɗan laushi, yana da kyau a shayar da ɗan lemon a cikin maganin kafin a sha.

5. Shan man ma'adinai

Man ma'adinai shine mai laxative man shafawa. Lokacin isar da shi da baki, zai iya inganta motsawar hanji ta hanyar ruɓe da kujeru da kuma hanji a cikin fim mai hana ruwa. Wannan yana sanya danshi a cikin tabon saboda ya wuce cikin sauki. Ana samun man shafawa na ma'adinai a nan. Ana amfani da Laxatives don amfani na ɗan gajeren lokaci kawai, don haka kar a yi amfani da su fiye da makonni 2.

Nazarin kuma ya nuna cewa man zaitun da man flaxseed na iya zama tasiri kamar mai na ma'adinai don magance maƙarƙashiya a cikin mutanen da ake yiwa maganin gazawar koda. Mata masu ciki ba za su sha mai mai ba. Yi magana da likitanka kafin kayi amfani da mai na ma'adinai akan yara.