5 lintlha tsa ho khutlela morao tseleng
Batho ba etsa metlae e mengata ea ho iketselletsa, empa ha u e-na le monyetla oa hore u se ke ua tšeha haholo. Ho sisinyeha ha malapa ka tsela e sa tloaelehang ho ka etsa hore u ikutloe u thibehile ebile u sa phutholoha, 'me ha u qetella u khona ho sebelisa ntlo ea ho hlapela e ka u utloisa bohloko ho feta li-stool tse thata.
Karabo e le 'ngoe ke ho fihlella ho laxative , empa pele u leka ho fetola mokhoa oa hau oa ho ja.
Haeba u latela lintlha tsena tse hlano, u ka iphumana u khutlela morao tseleng ntle le leeto la ho ea litsing tsa lithethefatsi.
1. Ja Lijo Tse Meholo Hoseng
U ka 'na ua se ke ua ikutloa joaloka eona, haholo-holo haeba le uena u thibetsoe ho senya lebanta la hao. Empa ho ja lijo tsa hoseng haholo hoseng ho tla khothaletsa mahlaba a hao hore a tsoele pele. Ho e hlatsoa ka tee ea kofi kapa kofi le hona ho tla thusa ho qobella li-intestinal contraction tse lebisang katlehong ea mafura.
2. E ja kamehla ho fumana (le ho lula) kamehla
Esita le haeba lijo tsa hoseng hoo li ka imolla, ikemisetsa ho beha ntho ka mpeng ea hao lihora tse seng kae feela ho pholletsa le letsatsi. Ho ja lijo kamehla le ka linako tsohle ho ka thusa ho khothaletsa tsamaiso ea hau ho tsoela pele ka tsela e bonolo.
3. Eketsa lihlahisoa tse ling ho lijo tsa hau
Ho bontšitsoe mafura a lijo ho eketsa matla a ho thibela mala. Li-contraction tsena ke tsona tse hlokahalang e le ho etsa hore colone ea hao e qale mokhatlo oa 'mele.
Mofuta oa mafura ao u o kenyelletsang litabeng tsa hau tsa lijo: Ho hlakola mafura a mangata le lijo tse entsoeng ka mafura a mangata (nahana ka li-greasy chips) ebe o khetha mafura a monounsaturated kapa unsaturated.
Mehlala ea mafura a phetseng hantle a kenyelletsa k'hacado (e tsitsitseng e le e 'ngoe e monate le e monate ho mayo ka sandwich); khókhónate; oli ea mohloaare; lialmonde, walnuts le linate tse ling; le peo ea folaxe le ea chia, eo u ka e fafatsa ka smoothie kapa ka lijo-thollo.
4. Eketsa Letšoao la hau la Fiber
Ho eketsa lisebelisoa tse eketsehileng tsa lijo tsa hau ho ka thusa ho fana ka bongata bo hlokahalang ho khothaletsa ho tsamaea ha malinyane. Empa haeba lentsoe "fiber fiber" le utloahala eka le ipiletsa ho uena joaloka karete, u na le molato feela. Ke 'nete hore mehloli e meng ea fiber, eo e seng karolo ea lijo tsa limela, e omme ebile ha e na thuso. (Bland bran cereal, mang kapa mang?)
Empa mehloli e mengata ea fiber e monate haholo. Na u ne u tseba hore lihlahla tse tala li na le lisebelisoa tse ngata ka ho feta litholoana tse ling? Le hore artichokes e lebisa lenane har'a meroho? Ho arola lierekisi le lentile ka bobeli ke mehloli e mengata ea fiber, kahoo haeba u rata sopho u na le mahlohonolo. Ntho ea bohlokoa ke hore u ka fumana fiber e eketsehileng ka ho ja lijo tse hlollang le tse monate ntle le ho sebelisa tse sa tloaelehang le tse monate.
5. Noa Metsi a mangata
Metsi (le mehloli e meng ea metsi, joalo ka lero la litholoana tse sa tsoekere ka tsoekere, unsweetened seltzer, esita le litholoana tse monate le sopho) ke senotlolo sa ho fokotsa ho pata. Ha 'mele oa hau o hloekisitsoe hantle, o ke ke oa hula metsi a tsoang litsing tsa hau, e leng se ka ba thatafaletsang ho feta. U lokela ho nka likhalase tsa metsi tse ka bang robeli tse robeli ka letsatsi ho loantša motsoako.
> Mohloli:
> Mayo Clinic, "Chart of High-Fiber Foods," la 8, 2015.
Whorwell, P. " Likarolo tsa Bophelo ba Irritable Bowel Syndrome (IBS). " DigestiveHealth Matters , 2007 16: 6-7.