Kodi zimayambitsa matumbo aulesi ndi chiyani, ndipo chithandizo chake ndi chiyani?

Kodi ulesi m'matumbo umayambitsa chiyani?
Nthawi iliyonse mukadya, mitsempha yanu imatumiza chizindikiro ku dongosolo lanu la m'mimba kuti muyambe ntchito zingapo.

Minofu ya m'mimba imayendetsa chakudya patsogolo pakuyenda kwakutali kotchedwa "peristalsis." Koma kusunthaku kumatha kutsekeka, pang'onopang'ono, kapena kusakhala kolimba kokwanira kuti chakudya chiziyenda patsogolo.

Ma reflexes okhudzana ndi matumbo amatha kukhala othandiza kwambiri chifukwa cha:

Dalirani mankhwala otsekemera
Zakudya zoletsedwa
Matenda a kudya, monga anorexia kapena bulimia
kugwiritsa ntchito mankhwala
Opaleshoni
irritable matumbo syndrome
Pakhoza kukhala zifukwa zinanso zofooka za minofu. Nthawi zina chifukwa chake chimakhala chophweka ngati mulibe fiber zokwanira muzakudya zanu.

njira zamankhwala

Kutengera zomwe zimayambitsa kusayenda pang'onopang'ono kwamatumbo anu, njira zamankhwala zingasiyane. Nazi njira zina zomwe mungayesere kulimbikitsa kusuntha kwamatumbo pafupipafupi komanso kosavuta.

kusintha kwa zakudya
Kuchedwetsa kutulutsa m'matumbo kumatha chifukwa cha kusowa kwa fiber muzakudya zanu. Zakudya zomwe zimayang'ana pa zipatso ndi ndiwo zamasamba zomwe sizinapangidwe, ziyenera kuyambitsa chimbudzi chanu ndikupangitsani kukhala wokhazikika. Zitsanzo ndi izi:

Amondi ndi mkaka wa amondi
Plum, mkuyu, apulo ndi nthochi
Masamba a Cruciferous monga broccoli, kolifulawa ndi Brussels zikumera
Njere za fulakesi, mpendadzuwa ndi nthanga za dzungu
Ganizirani kuwonjezera magalasi awiri kapena anayi amadzi pazochitika zanu za tsiku ndi tsiku.

Kuchepetsa zakudya za mkaka, zomwe zimakhala zovuta kugayidwa, komanso kudula zinthu zowotcha, zokonzedwa, ndi zosungidwa bwino kungathandizenso. Ayisikilimu, tchipisi ndi zakudya zozizira zimakhala ndi fiber pang'ono ndipo ziyenera kupewedwa.

Kuchepetsa khofi yemwe amachepetsa kugaya chakudya kungakhale njira yoyendetsera matumbo.

Kuphatikiza apo, kuwonjezera pa-the-counter fiber supplement okhala ndi psyllium kwawonetsedwa m'maphunziro azachipatala kuti apangitse kuyenda kwamatumbo pafupipafupi.

mankhwala otsekemera achilengedwe
Mankhwala opangira mankhwala opangira mankhwala angapangitse zizindikiro za ulesi wamatumbo. Koma pali mankhwala otsekemera achilengedwe omwe mungayesere kuswa m'mimba.

Kuonjezera makapu atatu kapena anayi a tiyi wobiriwira pazochitika zanu za tsiku ndi tsiku kungapangitse chimbudzi.

Kusewera masewera
Kuchita masewera olimbitsa thupi pang'ono kumatha kuwongolera magazi anu kuti aziyenda pamimba mwanu. Kwa anthu ena, izi zimakhala zovuta. Kuchita masewera olimbitsa thupi nthawi zonse kumatha kukhudza ulesi wamatumbo pakusunga dongosolo la m'mimba "loyatsidwa" ndikutanganidwa. Zochita zina za yoga zingathandize kuthetsa kudzimbidwa.

Tengera kwina
Ngati mavuto a kudzimbidwa akubwereranso, ngakhale kusintha kwa zakudya ndi moyo, muyenera kulankhula ndi dokotala wanu. Nthawi zina, matumbo aulesi angatanthauze matenda oopsa kwambiri. Muyeneranso kuonana ndi dokotala pazochitika zotsatirazi:

Muli ndi ululu wam'mimba kwambiri womwe sumasulidwa ndi chopondapo
Mumatsekula m'mimba ndi kutentha kwakukulu (kupitirira madigiri 101), kuzizira, kusanza kapena chizungulire.
Mumatsekula m'mimba kapena kudzimbidwa komwe kumatenga milungu yopitilira iwiri