Mekhoa e tšeletseng ea ho tlosa likhase tse tenang tsa bokhachane le mathata a tšilo ea lijo

Haeba u khathetse 'me u tletleba ka boima, bloating, gas, le tšilo ea lijo, joale ha u mong ho seo u leng ho sona.Basali ba bangata ba utloa bohloko nakong ea bokhachane ka lebaka la bothata ba ho ruruha le khase ka mpeng, e leng e 'ngoe ea lintho tse tšoenyang haholo bakeng sa bona, moo likhase li tsamaisanang le bohloko bo boholo ka mpeng.

Litsebi tsa phepo e nepahetseng li hlalositse hore ho na le mefuta e itseng ea lijo tse bakang khase nakong ea bokhachane, haholo-holo ho basali ba tšoeroeng ke Irritable Bowel Syndrome, moo ba nang le monyetla oa ho ba le khase le ho kokomoha nakong ea bokhachane le ka mor’a ho ima.

Meleng e latelang, re tla u bontša malebela a 6 a khauta a u thusang ho tlosa bothata ba ho fufuleloa nakong ea bokhachane, ho ea ka "Mohala oa bophelo bo botle" websaeteng.

1- Noa maro a mangata:

Noa metsi a mangata ka tekanyo ea linoelo tse 8 ka letsatsi, hammoho le lero le leng, 'me hangata likhase li amahanngoa le batho ba nang le Irritable Bowel Syndrome, kahoo ho lokela ho nkoa tlhokomelo ha u noa maro, ke hore, ha a na tsoekere e ngata,' me ho molemo hore bakhachane ba noe lero ntle le metsi, Phaenapole, cranberry, morara le lero la lamunu.

2 - motsamao

Boikoetliso ba 'mele le boikoetliso e lokela ho ba karolo ea kemiso ea hau ea letsatsi le letsatsi, ke hore, beha moralo oa letsatsi, mme haeba ho se na nako e lekaneng ea ho ikoetlisa, e ka nkeloa sebaka ke ho tsamaea letsatsi le leng le le leng bonyane metsotso e 30, kaha boikoetliso bo thusa ho fokotsa kotsi. ho pipitleha ho isang ho kokomoha le ho kgase.

3- Phepo e nepahetseng

Latela lijo tse nang le phepo e nepahetseng, 'me u qobe lijo tse bakang matšoao a lefu la sethoathoa se bakang pipitlelano le khase, joalo ka lijo tse halikiloeng le tse mafura a mangata, lino-mapholi, lijo tse joalo ka pepere e chesang, chili le likhethu, le linaoa joalo ka. k'habeche le broccoli, hammoho le koro le litapole.

4 - Eketsa tlhahiso ea hau ea fiber

Lijo tse nang le fiber e ngata li thusa ho ntša metsi ka har'a mala, 'me li nolofatsa mokhoa oa ho tsoa ka kamoreng ea ho hlapela, Fiber e ka fokotsa matšoao a ho pipitleloa le ho fofa, joalo ka lettuce, watercress, perekisi, lifeiga, banana, meroho e makhasi le lijo-thollo. joalo ka oats.

5- Qoba ho tšoenyeha le khatello ea maikutlo

Matšoenyeho le khatello ea maikutlo ke lintho tse peli tse qholotsang IBS, 'me ho tšoenyeha le khatello ea maikutlo li eketsa moea o silafalitsoeng ke libaktheria tseo moimana a ka li metsang ka lebaka la thabo e feteletseng.

6 - koena

Koena ke e 'ngoe ea litlama tse phekolang sebolaea-liphatsa tsa lefutso ho tlosa likhase tsa ka mpeng nakong ea bokhachane le ka mor'a ho ima, hammoho le koena e sebelisoa e le moriana oa methapo le ho khatholla mesifa.