5 mau ala kūlohelohe e hoʻopalupalu ai i kou wahi noho

Anter

• 1. ʻAi hou i ka fiber
• 2. E inu hou i ka wai
• 3. Hele wāwae
• 4. E hoʻāʻo i ka paʻakai ʻo Epsom
• 5. E inu i ka aila mineral

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.

Hōʻike Overview

ʻO ka Constipation kekahi o nā pilikia gastrointestinal ʻoi loa i ka honua. Ma ʻAmelika Hui Pū ʻIa wale nō, pili ia ma kahi o 42 miliona mau kānaka, e like me ka National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Huli ka hapa nui o ka poʻe i nā haʻina ma kahi kūʻai e hoʻopalupalu i kā lākou pahu, akā hiki i kēlā mau mea ke lawe pinepine i nā hopena i makemake ʻole ʻia. Pili pū paha kēia mau hopena ʻaoʻao i:

• ʻūlū
• nausea
• ʻōhūhū
• ʻenekini
• pilikia ʻōpū ʻē aʻe

Inā pilikia kou manawa ma ka lua, ʻaʻole ʻoe e hele i loko o ka lumi kuhina lāʻau, mai makaʻu. Nui a hewahewa nā ala kūlohelohe e hoʻopalupalu ai i kāu pahu.

Eia kekahi o lākou:

1. ʻAi hou i ka fiber

E loaʻa i nā kāne he 38 mau huna o ka puluniu i ka lā a me nā wahine he 25 mau lika, e like me ka Academy of Nutr and Dietetics. Eia naʻe, loaʻa i ka poʻe mākua ma kahi o ka hapalua wale nō, no laila ke hoʻohui nei i nā mea hou aʻe i kāu papaʻai he hopena maikaʻi ia.

Aia he mau ʻano ʻelua nā puluniu: solubleandinsoluble. Hoʻopulu ka pulupulu maʻalahi i ka wai i ka meaʻai a hoʻolohi i ka digestion. Hiki i kēia ke kōkua iā ʻoe e mālama mau inā hana ʻoe ia i ʻāpana o kāu hana maʻamau o kēlā me kēia lā. Hoʻohui ka pulupulu āpau i ka nui i kāu pahu a hiki ke kōkua e hōʻoluʻolu koke i ka constipation inā lōʻihi ʻoe e inu i ka wai e pahu i ka pahu. Loaʻa i ka fiber insoluble ka pōmaikaʻi o ka lawe wikiwiki ʻana i nā toxins mai kou kino.

ʻO nā kumuwaiwai maikaʻi o ke fiber i hoʻoheheʻe ʻia:

• ʻalani
• ʻāpala
• kāloti
• ʻoliva
• hua lino

ʻO nā kumuwaiwai maikaʻi o ka pulupulu insoluble i:

• hua kukui
• na anoano
• ʻili hua
• nā lau lauʻeleʻele, e like me kale a me ka milo

2. E inu hou i ka wai

Lilo ka paakiki i paʻakikī, paʻakikī, a ʻeha hoʻi ke loaʻa ʻole ka nui o ka wai i kona komo ʻana i ke kolone. Hiki i kēia ke hana no nā kumu he nui, e like me ke koʻikoʻi, ka huakaʻi, a me ka hopena o nā lāʻau. Ma waho aʻe o ka noho paakiki, hoʻoliʻiliʻi ka make wai i kahi kanaka ke koʻikoʻi hou, kahi hiki ke hoʻonui i nā pilikia digestive.

ʻO ka inu ʻana i ka wai lawa, keu hoʻi ka wai, hiki ke pale aku i kēia kūlana hōʻoluʻolu ʻole,. Akā, ʻo ka lula ʻewalu maka aniani i ka lā ʻaʻole ia he ʻoiaʻiʻo ma ke ao holoʻokoʻa. Loaʻa i nā kānaka ʻokoʻa i nā pono hydration ʻokoʻa. Eia kahi lula laula e ukali ai: inā melemele kou mimi, haʻahaʻa ka nui, a pinepine ʻole, ʻaʻole lawa ʻoe i nā wai a ua make wai paha ʻoe.

3. Hele wāwae

E like me ka pulupulu, ʻaʻole lawa ka hoʻoikaika kino o ʻAmelika. ʻOi aku ka hapakolu o ko ʻAmelika i ka momona, e like me ka. Kōkua ka hoʻoikaika hoʻoikaika i ka digestion no ka mea ke neʻe ʻoe, neʻe pū nō hoʻi kou kino i ka pahu ma o ka ʻōpū.

Ma waho o ka hāʻawi ʻana i kahi kōkua manawa pōkole, hiki i ka hoʻoikaika kino ke kōkua iā ʻoe e lilo i ka paona, i hōʻike ʻia e hoʻemi i nā pilikia gastrointestinal e like me ka constipation. ʻO ke kamaʻilio ʻana i ka hele wāwae he 30 mau minuke ma hope o ka pāʻina ʻana hiki ke kōkua i kou kino e hoʻōla maikaʻi i ka meaʻai a paipai i ka digestion maʻamau.

4. E hoʻāʻo i ka paʻakai ʻo Epsom

ʻAʻole maikaʻi ka paʻakai ʻo Epsom a me ka wai no ka hōʻoluʻolu ʻana i nāʻiʻo ʻeha. Maikaʻi nō lākou no ka wehe ʻana i kahi noho pilikia. Hiki iā ʻoe ke loaʻa nā ʻano o nā huahana ʻauʻau paʻakai ʻo Epsom ma aneʻi.

Hoʻohui i 3 a 5 mau kīʻaha o ka paʻakai ʻo Epsom i loko o kahi pahu wai. Hoʻomaha ʻo ka pulu a hoʻonui i ka neʻe ʻana o ka peristaltic o ka ʻōpū. Ke komo pū nei ʻoe i ka magnesium ma o kou ʻili.

ʻO ka magnesium sulfate kahi mea nui o ka paʻakai ʻo Epsom. Ke lawe waha ʻia, hiki ke maikaʻi no ka hoʻomaha ʻana i ka paʻa pōkole. E hoʻopau i ka pauka i 8 auneke o ka wai. ʻO ka mahele lāʻau nui no kahi makua a keiki paha ma mua o 12 mau makahiki he 6 mau teaspoon. ʻO ka mahele lāʻau nui no ke keiki ma waena o 6 a me 11 mau makahiki he 2 teaspoon. ʻAʻole pono nā keiki ma lalo o 6 e lawe i nā paʻakai ʻo Epsom.

ʻAʻole kēia e paipai ʻia no ka hoʻohana mau. He mea maʻalahi no ka ʻōpū e lilo i ka hilinaʻi i ka laxatives. Ma muli o ka ʻino o ka ʻono, pono paha ia e ʻānai i kahi wai lemon i loko o ka hopena ma mua o kou inu ʻana.

5. E inu i ka aila mineral

ʻO kaʻaila Mineral kahi laxative lubricant. Ke hāʻawi waha ʻia, hiki iā ia ke hoʻoikaika i ka neʻe ʻana o ka ʻōpū ma o ka uhi ʻana i ka pahu a me ka ʻōpū i loko o kahi kiʻi ʻoniʻoni ʻole. Mālama kēia i ka ona i loko o ka pahu e maʻalahi ai ka hala. Loaʻa nā laxatives aila minelala ma aneʻi. ʻO ka ʻōlelo Laxatives no ka hoʻohana manawa pōkole wale nō, no laila ʻaʻole e hoʻohana no lākou ma mua o 2 mau pule.

Hōʻike pū kekahi nā noiʻi e hiki i ka aila ʻoliva a me ka aila flaxseed ke lilo i waiwai e like me ka aila mineral no ka mālama ʻana i ka constipation i ka poʻe e mālama ʻia no ka maikaʻi ʻole o ka hakuʻala. ʻAʻole pono nā wahine hāpai e lawe i ka aila mineral. E kamaʻilio me kāu kauka ma mua o kou hoʻohana ʻana i ka aila mineral i nā keiki.