Imikhiqizo engavimbela ukuqala kokuqothulwa.
Ukudla okunempilo nokuqothulwa kunikezwa ngokudla ukudla okunefiber: izithelo, imifino kanye nezinhlamvu ezigcwele. I-fibre iqinisekisa ukusebenza okuzinzile kwesimiso sokugaya ukudla, kukhuthaza ukunciphisa imikhiqizo yomsebenzi obalulekile futhi kuthuthukise ubuciko babo emathunjini amakhulu. I-fibre eningi esikhumbeni kanye namaqabunga ezitshalo nezithelo zawo. Imifino enamagatsha iyasiza kakhulu, ngoba ngaphezu kwe-fibre zicebile nge-magnesium. Sebenzisa i-fiber kufanele yanda kancane kancane, ukuze kungabikho uhudo.
Nsuku zonke kubalulekile ukuqeda ama-25-35 g we-fiber. Kuwusizo ukuba nesidlo sasekuseni ne-sweet oatmeal esikhundleni soshukela ngemifula. Imifino inezakhiwo zelaxative encane, ivuselela imisipha yomathumbu amakhulu. Ukudla ama-berries ama-prune amahlanu, udla ama-3 g we-fibre. Nsuku zonke udinga ukudla amajikijolo amane, kanti umlimi ungcotshwa kangcono kunokuba ubilisiwe noma ubhalwe ngaphambili. Ungabhekwa ngokweqile ukuba unciphise, njengoba kungenzeka ukusikisela.
Impahla ye-laxative nekhofi, njengetshezi eshisayo ikhuthaza ukukhulelwa kwamathumbu. Kungenzeka ukuthi kubuye kuvuselele isidumbu semathumbu. Yiqiniso, ikhofi akuyona isisombululo esingunaphakade senkinga yokuqothulwa, ngokunikezwa kwayo, kodwa okwesikhashana kuyosiza ekunciphiseni inkinga. Ukuqeda ukuqothulwa kuyosiza ijusi lemon, kuhlakazwe emanzini ashisayo. Ijusi le-lemon yenza i-secretion ye-bile ibonakale, okuholela ekwenzeni ngcono ekuphambeni kwemisipha yamathumbu. Ngakho, nsuku zonke udinga ukuphuza eyodwa noma ezimbili izindebe zekhofi noma igag yamanzi ashisayo nge-2 tbsp. izinkezo zamanzi kalamula.
Ngokuqothulwa, ukudla kumele kufaka amanzi amaningi, njengoba amanzi adingekayo ekuboniseni izakhiwo ze-fiber. Uma udla amanzi amancane, khona-ke kutholakala kokuqukethwe kwamathumbu, okwenza isitoreji lukhuni, futhi kube nzima ukusibekela. Umuntu kufanele aphuze amalitha amabili kuya kwamathathu amanzi ngosuku.
Ukwandisa inani lokuqukethwe kwamathumbu kanye namafutha ashukela. Ubisi obufudumele ngokufaka i-isipuni sembewu ye-flax yomhlabathi kuyasiza ukuphuza ebusuku. Ungaphinda ufafaze i-porridge, amazambane ahlambulukile noma ama-flakes anezipuni ezimbili zezinhlamvu ze-flax.
Abantu baseYurophu ekupheleni kwesidlo badla isipinashi, njengoba i-fibre ithuthukisa ukuhamba kokudla ngokusebenzisa uhlelo lokugaya ukudla. Kuyasiza futhi ukudla izithelo ngaphambi kokudla ihora noma emva kokudla ihora kamuva.
Ukuvimbela ukuqotshwa, kufanele udle ukudla okuqukethe i-magnesium, ngoba i-laxative enhle kakhulu. I-Magnesium igcwele imbewu, amantongomane, kanye nemifino yombala omnyama obumnyama.
Imikhiqizo edinga ukukhishwa ekudleni.
Ukuze udle kahle ngokuqothulwa, imenyu kufanele ibandakanye ubisi nawo wonke imikhiqizo yobisi. Ngezinye izikhathi ukuqothulwa kubangelwa ukungahambisani nokubhekelela amaprotheni. Ikhuthaza ukudliwa nokudla, okugcwele ngokweqile ngamaprotheni. Futhi, ukuqothulwa kungacasulwa ngokudla okuhlanzwa nge-fiber: isinkwa esimhlophe, ilayisi elimhlophe nophasika ovela kufulawa omhlophe. Imikhiqizo enjalo kufanele ithathelwe indawo nemikhiqizo evela kufulawa ophelele. Ngokuqothulwa, akudingeki ukuba uphuze utshwala, ngoba kuyisidakamizwa, futhi ngokuqothuka umzimba udinga uketshezi oludlulele.