5 ʻO nā wikamina hiki ke hōʻoluʻolu i ka paʻa paʻa

Anter

• Hōʻike Overview
• ʻO Wikamina C
• Wikamina B-5
• ʻAkika Folic
• ʻO Vitamin B-12
• Wikamina B-1
• Nā wikamina hiki ke hōʻino i ka paʻa paʻa
• Nā hopena ʻaoʻao
• ʻAʻole palekana ka poʻe ʻohana vitamina no
• Nā hānau hou a me nā pēpē
• ʻO ka poʻe me nā kūlana ʻōpū
• ʻO ka poʻe me nā maʻi maʻi a mau maʻi paha
• Kāohi
• Hoʻohui i ka fiber meaʻai
• E inu hou i nā wai
• Hoʻoikaika kino
• E hōʻemi i ke koʻikoʻi
• Lawe aku

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

Kūleʻa ka paʻa ʻana ke loaʻa pinepine ʻole ʻoe i ka ʻōpū a i ʻole pilikia e hele i ka pahu. Inā he emi kāu ma mua o ʻekolu mau neʻe ʻōpū i kēlā me kēia pule, loaʻa paha ʻoe i ka constipation.

I ka hapanui o nā hihia, hiki iā ʻoe ke mālama i ka constipation i kekahi manawa me nā loli nohona a i ʻole nā ​​lāʻau lapaʻau over-the-counter (OTC). ʻO kahi laʻana, kōkua paha ia e inu i ka wai hou aku, ʻai i nā fiber hou aʻe, a nui ka hoʻoikaika kino.

Hāʻawi pū ka laxatives OTC a i ʻole nā ​​palupalu palu i ka hoʻomaha.

Hiki ke kōkua i kekahi mau wikamina e hōʻoluʻolu i kou paʻa. Hana nā vitamina he mau palupalu kūlohelohe. Inā ʻoe e lawe nei iā lākou i kēlā me kēia lā, ʻaʻole kōkua ka hoʻonui ʻana i kāu ʻai. Eia nō naʻe, ʻo ka hoʻohui ʻana i kekahi mau wikamina i kāu hana maʻamau o kēlā me kēia lā e hāʻawi i ke kōkua inā ʻaʻole ʻoe e lawe iā lākou.

Hiki ke kōkua i ka lawe ʻana i kēia mau wikamina e hōʻoluʻolu i kou paʻa.

ʻO Wikamina C

ʻO ka Vitamin C kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai. He hopena osmotic ko ka wikamina C unabsorbed i loko o kāu wahi digestive. ʻO ia ka mea e huki ai i ka wai i loko o kou ʻōpū, hiki ke kōkua i ka palupalu i kāu pahu.

Hiki ke hōʻeha ka nui o ka wikamina C. Hiki iā ia ke kumu i ka maʻi diarrhea, nausea, a me ka ʻōpū o ka ʻōpū. Hiki iā ia ke hoʻoulu i kekahi poʻe i ka hao mai kā lākou meaʻai. Ma waena o nā hopena ʻē aʻe, hana paha kēia i mea ʻoi aku ka maikaʻi o kou kōpū.

Wahi a ka National Institutes of Health (NIH), ʻo ka palena kiʻekiʻe o ka wikamina C i hiki i ka hapanui o nā mākua ke hoʻomanawanui ʻo ia ʻo 2000 milligrams (mg). ʻO ka palena kiʻekiʻe no nā keiki ma lalo o ka makahiki 18 he 400 a 1,800 mg, kaukaʻi ʻia i ko lākou mau makahiki.

ʻOi aku ka haʻahaʻa o ka lāʻau i koi ʻia i kēlā me kēia lā.

Kūʻai no ka wikamina C i kēia manawa.

Wikamina B-5

Kapa ʻia ka Vitamin B-5 i ka waikawa pantothenic. ua loaʻa i kahi derivative o ka wikamina B-5 - dexpanthenol - hoʻoluʻu paha i ka paʻa paʻa. Hiki ke hoʻonāukiuki i ka hoʻoneʻe ʻana o nā mākala i loko o kāu ʻōnaehana digestive, kahi e kōkua ai e neʻe i ka pahu ma waena o kou ʻōpū.

Eia naʻe, ʻaʻohe noiʻi hou. ʻAʻole lawa nā hōʻike o kēia manawa e hoʻohui i ka wikamina B-5 me ka maha o ka paʻa paʻa. ʻAneʻane ʻo nā meaʻai a me nā mea kanu holoholona i piha i ka waikawa pantothenic, no laila ʻaʻole ia he mea nui e lawe i kahi waihona.

Eia nō naʻe, ʻo ka mea i koi ʻia i kēlā me kēia lā no ka nui o nā mākua he 5 mg i kēlā me kēia lā. Hiki i nā poʻe hāpai ke hoʻonui i 6 mg, ʻoiai ʻo ka hapanui o nā wahine hānai e loaʻa i 7 mg i kēlā me kēia lā.

ʻO nā keiki ma lalo o 18 mau makahiki e loaʻa ma waena o 1.7 a me 5 mg i kēlā me kēia lā, e like me ko lākou mau makahiki.

E kūʻai i ka wikamina B-5 ma aneʻi.

ʻAkika Folic

ʻO Folic acid kahi i kapa ʻia ʻo folate a i ʻole wikamina B-9. Hiki ke kōkua i ka hōʻoluʻolu i kou paʻa me ka hoʻoulu ʻana i ka hoʻokumu ʻia ʻana o nā waikawa digestive.

Inā haʻahaʻa kāu pae acid digestive, hoʻonui ka mea iā lākou e kōkua i ka wikiwiki i kāu digestion a neʻe i ka pahu ma o kou kolone.

Ke hiki, e ʻimi e ʻai i nā meaʻai waiwai folate ma kahi o ka lawe ʻana i kahi waihona waikawa folic. ʻO nā meaʻai waiwai Folate waiwai nui i ka fiber, i hiki ke kōkua i ka neʻe ʻana o kou ʻōpū.

ʻO nā meaʻai waiwai Folate me:

• milo
• peas maka ʻeleʻele
• ʻāpana palaoa kakahiaka
• laiki paʻa

Loaʻa ka hapa nui o ka poʻe i ka nui o ka waikawa folic mai kā lākou papaʻai o kēlā me kēia lā. Akā makemake paha ʻoe e lawe i kahi waihona.

ʻO ka palena kiʻekiʻe i hiki i ka hapanui o nā mākua ke hoʻomanawanui ʻo 400 micrograms (mcg) o ka waikawa folic i kēlā me kēia lā. ʻO ka mea hāpai wale ke hoʻomanawanui hou aʻe.

ʻO ka hapa nui o nā keiki ma waena o nā makahiki o 1 a 18 hiki i 150 a 400 mcg i kēlā me kēia lā, ke kaukaʻi ʻia i ko lākou mau makahiki.

Kūʻai no ka wikamina B-9.

ʻO Vitamin B-12

Hiki i ka hemahema ʻo Vitamin B-12 ke kumu i ka paʻa paʻa. Inā hoʻokumu ʻia kou kūpilikiʻi e nā pae haʻahaʻa o B-12, ʻo ka hoʻonui ʻana i kāu lawe ʻana i kēia lā i kēia lā i mea kōkua e hōʻoluʻolu i kāu mau ʻōuli.

E makemake paha ʻoe e ʻai i nā meaʻai hou aʻe i waiwai i kēia wikamina ma mua o ka lawe ʻana i kahi waihona. ʻO nā laʻana o nā meaʻai waiwai i ka B-12:

• akepaʻa pipi
• trout
• sāmona
• iʻa tuna

Kūkā ʻia e ka hapanui o nā mākua e loaʻa iā 2.4 mcg o ka wikamina B-12 i kēlā me kēia lā. Hiki i nā keiki ma lalo o 18 ke lawe ma waena o 0.4 a me 2.4 mcg, kaukaʻi ʻia i ko lākou mau makahiki.

Kūʻai i ka wikamina B-12 ma ka pūnaewele.

Wikamina B-1

ʻO Vitamin B-1, a i ʻole thiamine, kōkua i ka digestion. Ke haʻahaʻa nā pae o ka thiamine, lohi paha kāu digestion. Hiki i kēia ke alakaʻi i ka constipation.

Pono ka hapa nui o nā wahine e hoʻopau i ka 1.1 mg o thiamine i kēlā me kēia lā. Pono ka hapa nui o nā kāne e hoʻopau i ka 1.2 mg i kēlā me kēia lā.Pono nā keiki ma waena o 1 a 18 mau makahiki ma waena o 0.5 a me 1 mg, kaukaʻi ʻia i ko lākou mau makahiki.

Kūʻai no ka wikamina B-1.

Nā wikamina hiki ke hōʻino i ka paʻa paʻa

ʻO kekahi mau mea hoʻohui wikamina e komo pū me nā minela calcium a me ka hao, hiki ke hoʻonui maoli i kou manawa kūpono e ulu i ka constipation. Hoʻohana ʻia kekahi o nā mea hana e hana i nā papa huaola, e like me ka lactose a i ʻole talc, i ka constipation.

Inā manaʻo ʻoe ʻo kāu lāʻau o nā huaora i kēlā me kēia lā ke kumu o ka paʻa ʻana, e ʻōlelo i kāu kauka. Paipai paha lākou iā ʻoe e haʻalele i ka lawe ʻana i nā mea hoʻohiamini, hoʻololi i kahi ʻano ʻē, a i ʻole e hoʻohaʻahaʻa i kāu mea hana.

Inā lawe ʻoe i nā wikamina no kahi olakino olakino, mai hōʻoki i ka lawe ʻana iā lākou me ka ʻole o ke kamaʻilio mua ʻana i kāu kauka.

Nā hopena ʻaoʻao

Hiki i kekahi mau wikamina ke kumu i nā hopena ʻaoʻao i makemake ʻole ʻia, keu hoʻi ke hui ʻia me nā wikamina ʻē aʻe, nā mea hoʻohui, a i ʻole nā ​​lāʻau.

Hiki i kekahi mau wikamina ke hoʻonāukiuki i nā kūlana olakino preexisting. E kamaʻilio me kāu kauka ma mua o ka lawe ʻana i nā wikamina no ka hōʻoluʻolu o ka paʻa. E haʻi iā lākou inā ʻike ʻoe i nā hopena ʻaoʻao.

ʻAʻole palekana ka poʻe ʻohana vitamina no

Palekana nā wikamina no ka hapa nui o ka poʻe ke lawe ʻia i nā ana kūpono. Akā pono paha i kekahi poʻe e hōʻalo i kekahi mau huaora. Hiki i kekahi mau wikamina ke hōʻino i kou paʻa.

E like me nā mea hoʻopihapiha OTC āpau, pono ʻoe e kamaʻilio me kāu kauka ma mua o ka lawe ʻana i kahi wikamina hou a hoʻonui ʻana paha i kāu ana. Hiki i kāu kauka a me kāu kauka lāʻau ke kōkua iā ʻoe e hoʻolālā i kahi regimenamina palekana a maikaʻi hoʻi.

ʻAʻole palekana a maikaʻi paha nā huamoa no nā poʻe aʻe:

Nā hānau hou a me nā pēpē

E kamaʻilio me kāu pediatrician o kāu pēpē ma mua o ka hāʻawi ʻana i kāu pēpē i kekahi ʻano o ka mālama ʻana i ka constipation, me nā huaora a i ʻole nā ​​mea hoʻopili ʻē aʻe.

ʻO ka poʻe me nā kūlana ʻōpū

Inā loaʻa iā ʻoe kahi moʻaukala o nā pilikia gastrointestinal, vitamina a me nā koho lapaʻau OTC ʻē aʻe ʻaʻole maikaʻi iā ʻoe.

ʻO ka poʻe me nā maʻi maʻi a mau maʻi paha

Inā loaʻa iā ʻoe kahi olakino olakino, e haʻi i kāu kauka inā ʻike ʻoe i ka constipation. He hopena ʻē aʻe paha ia o kāu kūlana a i ʻole hoʻolālā hoʻolālā. He hōʻailona paha ia o kahi pilikia nui aʻe.

I kekahi mau hihia, ʻo ka lawe ʻana i kekahi mau wikamina e hōʻemi ai i kou olakino. Hiki i kekahi mau wikamina ke launa pū me kekahi mau lāʻau a me nā mea hoʻopili, kahi āu e lawe ai e mālama i kou ʻano.

Kāohi

E hāhai i kēia mau ʻōlelo aʻoaʻo e pale aku ai i ka paʻa paʻa:

Hoʻohui i ka fiber meaʻai

ʻAi i nā meaʻai momona-momona, e like me:

• pīni
• palaoa holoʻokoʻa
• nā huaʻai
• nā mea kanu

Hoʻohui ka pulupulu i ka nui i kāu pahu, i kōkua iā ʻoe e hele ma waena o kāu ʻōnaehana digestive.

E inu hou i nā wai

Inu nui i nā wai, keu hoʻi i ka wai. Ke lawa ka wai o kou kino e hoʻoheheʻe pono i ka meaʻai, hiki ke maʻalahi ke hele i ka pahu.

Hoʻoikaika kino

E kiʻi i ka hoʻoikaika kino maʻamau e hoʻoulu ai i kāu ʻōnaehana digestive a hoʻomaikaʻi i kou hiki ke hele i kahi noho. ʻOiai nā hele wāwae maʻamau a puni kou kaiāulu hiki ke kōkua i ka hoʻoulu ʻana i ka digestion.

E hōʻemi i ke koʻikoʻi

E hana i nā hana e hōʻemi ai i ke koʻikoʻi, hiki ke hoʻopilikia i kāu digestion. ʻO kahi laʻana, e hōʻalo i nā mea hoʻonāukiuki koʻikoʻi maʻamau, e hoʻomaʻamaʻa i nā hana hoʻomaha, a hana i ka manawa no nā hana āu e leʻaleʻa ai.

Hiki i ke ʻano olakino olakino ke kōkua iā ʻoe e pale a mālama i ka hapanui o nā hihia o ka constipation. Inā ʻike ʻoe i ka paʻa paʻa ʻana ma mua o hoʻokahi pule a ʻaʻole ʻoe e ʻike i ke kōkua ma o nā loli nohona a i ʻole nā ​​hōʻailona OTC, e hana i kahi manawa e ʻike ai i kāu kauka. Pono ʻoe i kōkua hou aʻe.

Lawe aku

Hiki i ka Constipation ke kū i kekahi. I ka hapanui o nā hihia, e hoʻomaʻemaʻe ia ma hope o kekahi mau lā. Inā hoʻāʻo ʻoe i kekahi o kēia mau huaora ma ke ʻano he koho hoʻomalu, lawe ʻia ma 3-5 mau lā ma mua o kou ʻike ʻana i nā hopena.

Inā ʻaʻole ʻoe e ʻoluʻolu, hiki i ka manawa e hoʻāʻo ai i kahi laxative stimulant a i ʻole kamaʻilio pū me kāu kauka e pili ana i nā koho ʻē aʻe. I nā hihia maʻamau, hiki i ka paʻa paʻa mau ke alakaʻi i nā pilikia, e like me ka waimaka i loko o kāu kiko ākea a i ʻole hemorrhoids.