5 tukwici don yaƙar maƙarƙashiya bayan haihuwa

Wadatacce

• 1. Yawan cin fiber
• 2. Cin kyawawan kitse
• 3. Sha ruwa mai yawa
• 4. Shan maganin rigakafi
• 5. Girmama wasiyya idan tazo

Bayan haihuwa, duka na al'ada da na tiyatar, abu ne gama gari hanjin mace ya makale. Wannan na iya faruwa saboda wasu dalilai kamar faruwar larurar hanji yayin shirye-shiryen haihuwa ko kuma kawar da najasa yayin haihuwa, wanda ke ba da hanji ya bar shi ba tare da mara ba kimanin kwana 2 zuwa 4.

Bugu da kari, maganin sa barci da ake bayarwa don rage radadi yayin haihuwa na iya kuma sa hanjin ya zama mai kasala, ban da tsoron da matar ke da shi na ficewa da kuma fasa wuraren aikin tiyatar ko na perineum. Don haka, don sauƙaƙe hanyar wucewa ta hanji, ya kamata a ɗauki waɗannan matakan:

1. Yawan cin fiber

Abincin da ke cike da zare da sauƙin sakawa a cikin abinci sune 'ya'yan itacen da bawo da bagasse, kamar su plum, lemu, mandarin da gwanda, kayan lambu a gaba ɗaya da hatsi gaba ɗaya kamar burodin launin ruwan kasa, shinkafa mai ruwan kasa da hatsi, musamman ruwan oat.

Faya-fayan suna taimakawa wajen kara karfin kumburin stool, hakan yana fifita samuwarta da kuma jigilar ta zuwa hanjin. Hanya mafi girma don haɓaka fiber a cikin abincin shine a shanye romon kore, duba girke-girke anan.

2. Cin kyawawan kitse

Kitsen mai mai kyau, wanda ake samu a abinci irin su chia, flaxseed, avocado, kwakwa, kwayoyi, man zaitun da man shanu, suna taimakawa don shafawa cikin hanji da kuma sauƙaƙa hanyar wucewar najasa.

Don amfani da su, ƙara tablespoon 1 na man zaitun don abincin rana da abincin dare, kuma ƙara zuwa cokali 1 na tsaba zuwa sandwiches, smoothies, juices da yogurts a ko'ina cikin yini.

3. Sha ruwa mai yawa

Babu amfanin cin zare da yawa idan kuma baku shan ruwa sosai, saboda idan babu ruwa zaren na haifar da maƙarƙashiya. Ruwa ne yake haifar da zaren ya zama gel mai kauri da sauƙin kai a cikin hanji, sauƙaƙa hanyar wucewar najasa da guje wa matsaloli kamar basur da raunin hanji.

Manufa ita ce shan lita 2 zuwa 3 na ruwa kowace rana, kuma yana iya zama dole har ma fiye da gwargwadon nauyin mace. Duba yadda za'a kirga adadin ruwan da ake buƙata.

4. Shan maganin rigakafi

Magungunan rigakafi suna amfani da ƙwayoyin cuta don hanji kuma suna sauƙaƙa aikinta. Sun kasance a cikin yogurt na halitta, kefir da kombucha, alal misali, waɗanda ana iya cinye su sau 1 zuwa 2 a rana.

Kari akan haka, akwai wasu kari na kwayar cuta a cikin kwantena da hoda wanda za'a iya samu a shagunan sayar da magani da kantunan gina jiki, kamar su Simcaps, PB8 da Floratil. Zai fi dacewa, yakamata a ɗauki waɗannan ƙarin gwargwadon shawarar likita ko kuma mai gina jiki.

5. Girmama wasiyya idan tazo

Lokacin da hanji ya nuna alamun kana bukatar ficewa, ya kamata ka shiga ban-daki da wuri-wuri, don a fitar da najasa cikin sauki, ba tare da bukatar yin wani kokari ba. Ta hanyar tarkon najasar, sun rasa karin ruwa a cikin hanjin kuma sun zama bushe, wanda hakan ya sanya fitarwa ke da wuya.

Duba bidiyo mai zuwa kuma gano mafi kyawun matsayi na poo: