Ekucwaningweni kokudla okuphansi kwe-carb , omunye wemiphumela emibi eyenziwa ngabantu ngezinye izikhathi ukuqotshwa. Uma uqale ukuqotshwa ngemuva kokuqala uhlelo lokudla oluphansi, qiniseka ukuthi kunezinto eziningi ongayenza ukuze unciphise inkinga yakho. (Qaphela ukuthi kunezimbangela eziningi zokuqothulwa, kusukela emithini yemithi kuya kwezifo ze-neurological, kodwa uma ukuqothulwa kwakho kuqalile ngokushintsha kwakho kokudla, kuwukuhlakanipha ukugxila kulokho njengesizathu esingenzeka.)
Kuyini Ukuqokwa?
Ukuqokwa kuyinkinga enkulu ekudluleleni ukuhamba kwamathumba. I-stool ivame ukulukhuni, futhi idume kunokujwayelekile. Okuncane kunamathumba okuhamba ngamathumba ngesonto nakho kubhekwe njengokuqothulwa.
Ukuqothulwa Kokudla Okunciphisa I-Carb Kungenzeka kanjani?
Abantu ababa nesibindi sokuguqulwa kokudla ngokuvamile badla i-fiber encane (i -fibre e-soluble , i- fibre engenayo , noma kokubili). Lokhu ngezinye izikhathi ngenxa yemibono engalungile mayelana nokuthi ukudla okuncane kwe-carb kuyini. Isibonelo, abantu ngezinye izikhathi abaqapheli ukuthi ukudla okujwayelekile ekudleni okuncane okuyi-carb kuwuphindwe kabili noma kathathu inani lemifino engelona isitashi esidliwe. Bangase bangaqapheli ukuthi nakuba i-fibre i-carbohydrate, eziningi zokudliwa kwe-carb i-fiber ayibalwa njengengxenye ye-carbs eyadliwa ngoba ayithinti ushukela wegazi. Kunezinhlobo eziningi zokudla eziphezulu fiber nezakhi, kodwa ezincane ze-carbohydrate yokugaya.
Manje sizobheka izinto ongayenza ukuze unciphise ukudonsa ekudleni okuphansi kwe-carb.
Phuza okuningi kwamanzi
Lona umbono omuhle noma kunjalo, kodwa kubalulekile ekuvimbeleni ukuthambekela kokuqedwa. Uma singekho ama-hydrated ngokugcwele, imizimba yethu iyosusa amanzi ngaphandle kwamakholoni ethu. Futhi, ukuphuza amanzi amaningi nge-fibre supplement noma imbewu ye-flax kubalulekile.
Yidla Imifino Engenayo Isitashi
Ngokuyinhloko, imifino eluhlaza okwesibhakabhaka ayinama-carb digestible ngenkathi ephezulu e-fiber futhi eningi izakhi. Eqinisweni, ezinye izidlo ezincane ezingapheli zibala imifino emifino, ngoba kukhona i-carb encane ehlanganiswe fiber okuningi kangangokuthi ngokuvamile ushukela wegazi lithintwa ngaphandle uma kudliwa imali enkulu. Ezinye izithelo zingasiza, ikakhulukazi izithelo ezinoshukela ezincane ezifana namajikijolo.
Loluhlu lwamifino lubhalwe kusukela ephansi kunazo zonke kuze kube sezingeni eliphezulu kunazo zonke, futhi kukhona izixhumanisi ku-carb kanye nokubala kwe-fibre kanye nolunye ulwazi ngalunye.
Yidla amantongomane nembewu, ikakhulukazi i-flax ne-chia
Amantongomane nembewu banamafutha amaningi (kanye nezinye izakhi eziningi). Imbewu ye-flax kanye nezinhlamvu ze- chia zikhetha kahle kakhulu ngoba zine-fiber encane enomsoco
Ama-Fiber Supplements
Kungcono ukuthola i-fiber yakho ekudleni, kodwa kungaba khona indima yokufaka izithako. Izinto ezivame kakhulu (isb. I-Metamucil ne-Fiberall) zenziwe ngama-husk psyllium. Inkinga nabo kusukela embonweni ophansi we-carb wukuthi ama-powders owaxuba ngamanzi ikakhulukazi aqukethe inani elifanele lokushukela. Kukhona izinguqulo "ezingenashukela", kodwa ikakhulukazi ziqukethe i- maltodextrin ephakamisa i-glucose yegazi njengokwenza ushukela. Ezinye izinto zihlanganisa i-psyllium capsules (kufanele uthathe abaningana ukuba ulingane ne-powder - qiniseka ukuthi udla amanzi amaningi) noma uthole ama-husk angamafutha amaningi (isitolo sakho sezempilo sekhaya singasithwala esigabeni esikhulu). I-Psyllium inikeza kakhulu i-fiber ehlanganisiwe kodwa inenani elilinganayo le-fiber engenayo i-insuluble. I-powder kumele ixutshwe ngamanzi futhi iphuze kakhulu ngokushesha, njengoba idala uhlobo oluthile lwe-sludge njengoba i-fiber ibamba amanzi.
Enye i-fiber supplement ethandwa kakhulu ibizwa ngegama elithi Benefiber, nakuba kunezinkampani zokugcina. Cishe i-fibre egcwele, futhi inenzuzo yokuthi ingaxiliswa emanzini noma ihlanganiswe nokudla okunothile njenge-yogurt, futhi ingashintshi ukuthungwa.
Kunamanye amafayibhethi afakwe emithonjeni yefayibha engakaqediki, njengokolweni wekoro. Vele ubuke ama-carbs, ngoba isitashi esithile sivame ukuza ukugibela eziningi zazo.
Ingabe Udla Amachibi Omningi?
Abanye abantu bathola ukuqotshwa uma bedla ukudla okuningi kakhulu, futhi kungenzeka kube nokuthambekela kokwandisa ushizi, i-cottage shizi, nokunye ukudla okunomsoco ekudleni okuphansi kwe-carb. Uma lokhu kuqinisile kuwe, zama ukunciphisa ushizi ubone ukuthi kuyasiza yini.
Ingabe Uthola I-Magnesium Enganele?
I-Magnesium ingumsoco ophansi kakhulu ongenakho emithonjeni yabo, futhi enye yemiphumela ingaba nomkhuba wokuqedwa. Kunezinhlobo eziningi zokudla ezincane ezitholakala emithonjeni enhle ye-magnesium, njengemifino eluhlaza, amantongomane kanye nembewu, amasoya (kanye nezinye ubhontshisi), inhlanzi ne-yogurt.
I-Magnesium supplement enye ingenzeka, kodwa kungabalulekile ukuhamba ngezinhlobo ze-magnesium ezitholwe kahle (ngaphandle kwalokho ungaqeda isifo sohudo, okungesiyona umgomo). I-Fact Sheet yabekwa yi-Institutes of Health ithi i-magnesium oxide ne-magnesium sulfate cishe ayinakunywanga kanye nezinye izinhlobo (ngiyazi ukuthi kimi, i-magnesium oxide ibe umqondo omubi).
Zama ama-Probiotics
Ucwaningo ngalokhu aluvunyelwanga neze, kodwa omunye umsebenzi wokuqala ubonisa ukuthi i- yogurt kanye ne-kefir (futhi kungenzeka ezinye izilwane ezinjenge-sourkraut) zingasiza ukulawula amakholoni ethu, kufaka phakathi ukunyakaza kwamathumbu. Yikuphi ama-probiotics okwenyiphi isimo? Ngaphambi kokuqala ukutshela, kodwa kungase kudingeke kudutshulwa, futhi ngokuqinisekile sifunda ukubaluleka kokugula kwegundane, ngakho-ke kufaneleka ukunaka noma kunjani.
Zama amafutha okudoba
Futhi, akucaci, kodwa abanye ochwepheshe basikisela ukuthi uma singadli amafutha omega-3 okwanele singase sibe nesibindi sokuqedwa. Uma ungadli inhlanzi eningi ye-oily njenge-saumon, ungase uzame ukwengeza amafutha wezinhlanzi.
Kuthiwani Mayelana Namaphilisi?
Ngenxa yokuqothulwa okubangelwa ukudla, kunengqondo ukuthi ukwelashwa kufanele kube nokudla. Ama-laxatives asebenza ngokuvuselela imisipha yekoloni ukuze aqhubekele phambili, kodwa ukuwasebenzisa isikhathi esingaphezu kwezinsuku ezimbalwa kungaba umqondo omubi (ngaphandle uma udokotela wakho ekutshele ukuthi, Yebo). Bangakwazi ngisho nokuba nomthelela we-boomerang ngokubangela ukuba imisipha ye-isilonda ibe buthakathaka ngokuhamba kwesikhathi - bese ibangela ukuqotshwa okuningi.
Uma ushintsho lokudla lubangela ukuqothulwa, izinyathelo engizishilo kufanele zize zisize. Uma bengenjalo, qiniseka ukuthi uxhumana nodokotela wakho.