Pehea e loaʻa ai kahi ʻōpū ʻoi aku ka maikaʻi

Anter

• ʻ Tipslelo aʻoaʻo e loaʻa ai ka ʻoluʻolu o ke ʻōpū
• Inu wai
• ʻAi i nā huaʻai, nā lau, nā hua, a me nā mea kanu
• Hoʻohui mālie i nā meaʻai fiber
• E ʻoki i nā meaʻai hoʻonāukiuki
• Neʻe hou
• Hoʻololi i ka huina āu e noho nei
• E hoʻomanaʻo i kou neʻe ʻana o kou ʻōpū
• BM maʻamau vs. BM kūpono ʻole
• ʻ Tipslelo aʻoaʻo no ka incontinence a i ʻole diarrhea
• ʻ Tipslelo aʻoaʻo no ka paʻa paʻa
• No ke neʻe ʻana o ka ʻōpū
• ʻO ka lawe lawe ʻana

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Aia kekahi kumu e hoʻolohe ai i ka manawa e lawepoe ai ʻoe: hiki i ka neʻe ʻana o ka ʻōpū mau i mea nui i ke olakino maikaʻi. Inā paʻakikī paha kāu e hele a makemake paha ʻoe e poop pinepine a ʻoluʻolu paha, eia nā ʻōlelo aʻoaʻo e kōkua e kiʻi iā ʻoe ma laila.

ʻ Tipslelo aʻoaʻo e loaʻa ai ka ʻoluʻolu o ke ʻōpū

ʻO ka pooping he ʻāpana kino, hapa noʻonoʻo. Inā ʻaʻole ʻoe e poopoe i ka maʻalahi a pinepine paha e like me kou makemake, hiki i ke kamaʻilio ʻana i kēia mau ʻaoʻao ke kōkua.

Inu wai

Ka wai a me nā fiber: ʻO kēia nā ʻāpana nui ʻelua o ka poop i ʻāpana o kāu papaʻai. ʻO ka hana ʻana i ka wai e inu hou i ka wai i kēlā me kēia lā hiki ke kōkua i ka neʻe ʻana o kou ʻōpū.

ʻAi i nā huaʻai, nā lau, nā hua, a me nā mea kanu

Eia hou, he mea nui e ʻai i nā meaʻai me ka nui o ka fiber. Hoʻohui kēia i ka nui i kāu pahu, kahi e hoʻoulu ai i ka ʻōpū e neʻe a hoʻoikaika i kāu pahu i mua. Aia nā meaʻai i loko o ka pulupulu i:

• nā huaʻai, e like me nā strawberry, raspberry, a me nā ʻāpala
• nā hua a me nā hua, e like me nā pistachios, nā ʻalemona, a i ʻole nā ​​ʻano pua sunflower
• nā mea kanu, e like me broccoli, lima mau pi, a me nā kāloti
• palaoa palaoa piha, e like me ka palaoa ehiku, palaoa naha, a pumpernickel paha

Hoʻohui mālie i nā meaʻai fiber

Mai hoʻokomo i ka nui o ka fiber i kāu papaʻai i ka manawa - hiki ke loaʻa i kahi hopena ʻē aʻe, paʻa. Akā, e hoʻāʻo e hoʻohui i kahi lawelawe i kēlā me kēia mau lā ʻelima e ʻae i kāu manawa digestive tract e hoʻonui iā ia iho i ka fiber i hoʻonui ʻia.

E ʻoki i nā meaʻai hoʻonāukiuki

Ma waho aʻe o ka constipation e hana i nā stools paʻakikī e hele, ua hakakā kekahi poʻe me ka pahu i hemo loa. Keia ka hihia, ʻoki ʻana i nā meaʻai i hiki ke hoʻonāukiuki i ka ʻōpū ke kōkua. ʻO nā laʻana me:

• mea inu ʻona
• nā mea inu caffeinated, e like me ke kī, kope, a me nā soda
• mea ʻai momona
• nā meaʻai i loaʻa nā wai ʻākoʻako, kahi e pau ai i nā huapalapala -ol. ʻO nā laʻana me sorbitol, mannitol, a me xylitol
• mea ʻai nīoi

E hoʻāʻo e ʻoki i kēia mau meaʻai e ʻike ai inā ʻoi aku ka liʻiliʻi o kāu ʻōpū i ka diarrhea. Hiki iā ʻoe ke mālama i kahi meaʻai a me ka diary hōʻailona e ʻike ai i nā pilina ma waena o nā meaʻai āu e ʻai ai a me nā ʻōuli āu e ʻike ai.

Neʻe hou

He neʻe kūlohelohe kāu ʻōpū e neʻe i ka pahu i mua. Inā ʻaʻole e neʻe kou kino i ka noho ma o ka wikiwiki, a laila hiki iā ʻoe ke kōkua iā ia me ka hoʻonui i ka hoʻoikaika kino. ʻO ka hoʻoikaika kino, e like me ka hele wāwae, ka holo ʻana, a ʻau ʻana paha, hiki ke hāpai i ka neʻe e kōkua maikaʻi ai iā ʻoe. ʻOiai nā hana pōkole - 10 a 15 mau minuke - hiki ke kōkua.

Hoʻololi i ka huina āu e noho nei

ʻO kahi kihi ʻē aʻe hiki iā ʻoe ke hoʻāʻo e pili me kāu kau ma ka lua. Ke hoʻololi nei i ka huina o kou mau wāwae hoʻololi i ka ʻaoʻao o kou kolona. ʻO nā wāwae wāwae wawae kahi mea kōkua e hiki ai iā ʻoe ke hoʻohana i ka lumipaku e hana i kēia. ʻIke kekahi poʻe he mea kōkua ia iā lākou i kahi neʻe ʻoi aku ka maikaʻi a me ka maikaʻi o ka ʻōpū. Ua aʻo pū kekahi nā kānaka noiʻi i kāna hoʻohana ʻana me ke kōkua o 52 mau mea manawaleʻa.

ʻOiai inā ʻaʻohe ou Squatty Potty a i ʻole nā ​​wāwae wāwae ʻē aʻe e hāpai i kou mau wāwae ma luna o ka honua hiki iā ʻoe ke hoʻāʻo e hoʻoponopono i kāu kūlana. ʻOiai ʻoe e noho ana i ka lua ke hoʻāʻo e kanu i kou mau wāwae ma ka honua i kiʻekiʻe aʻe kou mau kuli ma mua o kou noho a i ʻoi aku paha ma mua o ka maʻamau.

E ʻike i nā wāwae wāwae o ka lua ma ka pūnaewele.

E hoʻomanaʻo i kou neʻe ʻana o kou ʻōpū

Ua hoʻomaopopo nā kauka i ka pili o ka noʻonoʻo-kino i ka pooping, no ka laʻana, haʻalulu nā poʻe he nui i ka manaʻo o ka pooping i kahi lumi hoʻomaha lehulehu.

Eia kekahi mau ala e hoʻoponopono ai i ka pilina ma waena o kou lolo a me kou ʻōpū.

• E hoʻomanaʻo i ka pooping kahi ʻāpana kūlohelohe o kēlā me kēia kanaka e pono ai i ke kino. Poops nā kānaka āpau. ʻAʻohe ou mea hilahila inā ʻoe e hele.
• E hoʻāʻo e poop i ka manawa like i kēlā me kēia lā (e like me ke kakahiaka i ka home ma hope o kou ʻai ʻana i ka ʻaina kakahiaka). Hiki i kēia ke kōkua i ke hoʻomaʻamaʻa i kou kino e hele i ka manawa like ma kahi e ʻoluʻolu loa ai ʻoe.
• E hele i ka lua i ka wā e ʻike ai ʻoe i ka pono. E hoʻāʻo e paʻa iā ia a waiho i kahi neʻe o kou ʻōpū. Inā manaʻo ʻoe he pono e hele, e hoʻohana i ka mākaukau o kou kino.
• E hoʻāʻo e hana i nā hana hōʻoluʻolu inā e kolo ana kāu pae hopohopo a hoʻomaka ka ʻōpū o kou ʻōpū. ʻO nā laʻana e pili ana i ka hanu ʻana i ka hanu ʻana, ka hana ʻana i nā kau e like me ka ʻōwili ʻana i kou mau poʻohiwi i hope a i mua, e hoʻolohe ana i nā mele hoʻoluʻolu, a i ʻole ka hana ʻana i kahi mantra maikaʻi.

Pili loa ka pilikia a me ka pooping. E hoʻāʻo e hana i kahi ʻoluʻolu i loko o kou lumipaku kahi āu e ʻike pilikino ai. Hōʻalo i ka wikiwiki ʻana iā ʻoe iho - e hāʻawi iā ʻoe iho ma kahi o 10 mau minuke e hele i ka lua.

BM maʻamau vs. BM kūpono ʻole

ʻOiai ka helehelena a me ke kūlike o ka poop o ke kanaka hiki ke ʻokoʻa i kēlā me kēia kanaka, ua hoʻokumu ʻia ka hapanui o ka poop, brown, a palupalu. Inā kākaʻikahi kāu e like me kēia (e like me ka paʻakikī a wai mau paha), makemake paha ʻoe e kamaʻilio me kāu kauka.

ʻAʻole pono e hōʻeha ka pooping. Inā loaʻa pinepine nā ʻōpū o kou ʻōpū e ʻehaʻeha e hala a i ʻole hopena paha i ka cramping ma hope o kāu hana ʻana, hiki i ka manawa e kamaʻilio ai me ke kauka. Hiki iā ʻoe ke loaʻa i kahi ʻano e like me ka maʻi o ka bowel syndrome (IBS), ka maʻi o Crohn, a i ʻole ka ulcerative colitis.

ʻIke ka hapa nui o nā poʻe i nā paukū o ka maʻi diarrhea a i ʻole ka constipation (ʻaʻole hiki ke hele i ka lua i ka lua a i ʻole pinepine pinepine) i kekahi manawa. Hiki iā ʻoe ke hoʻāʻo i kekahi mau hana e mālama ai iā lākou ma ka home.

ʻ Tipslelo aʻoaʻo no ka incontinence a i ʻole diarrhea

• Hōʻalo i nā meaʻai i helu ʻia ma luna e ʻike ʻia e hoʻonāukiuki i ka ʻōpū a hoʻonā i nā noho maha (ʻo ka caffeine, waiū, a me ka waiʻona).
• Inu nui i ka wai a i ʻole nā ​​mea inu me nā electrolyte i loaʻa i hydrated.
• E hoʻonui i kāu lawe fiber e hoʻonui i kāu pahu.

ʻ Tipslelo aʻoaʻo no ka paʻa paʻa

• E hoʻāʻo e loaʻa ma kahi o 25 a 31 mau mika o ka fiber i kēlā lā i kēia lā, paipai i ka National Institute of Diabetes and Digestive and Kidney Diseases.
• E hoʻonui i kāu pae hoʻoikaika kino.
• E hoʻohana mau i ka lumipaku ke loaʻa iā ʻoe ka makemake e hele - mai hoʻāʻo a paʻa iā ia.

Eia nō naʻe, inā lilo ka constipation a i ʻole ka diarrhea i kāu kumu noho maʻamau, e kamaʻilio me kāu kauka mālama mua. Hiki i kāu kauka ke koi aku i nā lāʻau lapaʻau a kuhikuhi iā ʻoe i kahi loea (i kapa ʻia he gastroenterologist) i hiki ke hana hou i ka hoʻāʻo ʻana.

No ke neʻe ʻana o ka ʻōpū

ʻO ka neʻe ʻana o ka ʻōpū (i kapa ʻia i kekahi manawa he BMs no ka pōkole) ke ala o kou kino e hemo ai i nā ʻōpala i hoʻohana ʻole ʻia ma ke kino. ʻOiai ʻaʻole paha e like me ia, ʻo ka poop e pili ana i ka wai ʻekolu hapahā. ʻO ke koena kahi hōʻiliʻili o nā mea i hoʻopili ʻia:

• koʻohune
• nā momona
• puluniu (ʻai ʻole i hoʻouluulu ʻia, me nā nati a me nā ʻanoʻano)
• ʻōpala meaʻai
• ʻūlū
• nā paʻakai

ʻO kahi ʻāpana poop hou ʻo bilirubin, kahi mea ʻulaʻula ʻulaʻula ka hopena o ka haki ʻana o nā ʻōpala mai ke akepaʻa a me ka iwi iwi. ʻO Bilirubin ka mea e hāʻawi i ka poop i kona kala ʻeleʻele maʻamau.

Pono kahi poop e ola ke kanaka no ka mea ʻaʻohe ala o ke kino e hemo ai i kēia mau ʻōpala i ʻole. Inā ʻaʻole e kolo ke kanaka i nā lā he nui, hiki i ka pahu i hope i nā ʻōpū. Inā lōʻihi loa kēia, hoʻomaka ia i kahi makaʻu i kou palekana a hiki ke hōʻino i kāu mau lālā. ʻO kēia ke kumu o ka pooping i mea nui i kou olakino.

ʻO ka lawe lawe ʻana

Pono nā ʻōnaehana bowel i ka meaʻai, nā wai, a me ka mālie e hana i kahi ʻike ʻoluʻolu. Inā hoʻāʻo ʻoe i kēia mau ʻōlelo aʻoaʻo, a ʻaʻole maikaʻi iki kāu mau hōʻailona, ​​e kamaʻilio me ke kauka. Nui nā lāʻau a me nā ala e hiki ke kōkua iā ʻoe e hoʻonui i kou olakino ʻōpū.