No ke aha ka holo ʻana e hana ai ʻoe i ka poop?

Anter

• Poops Poop
• No laila, He aha ke kumu?
• Hōʻalo i kāu Keena Poop Mid-Run
• Nānā no

Ua kuʻi wau i kuʻu lole wāwae ma ka holo. Aia, ua ʻōlelo wau. Ma kahi o hoʻokahi mile ka lōʻihi mai ka hoʻopau ʻana i kaʻu loop loop 6-mile i ka wā i kiki ai ka ʻeha o ka ʻōpū. Ma ke ʻano he kukini lōʻihi, manaʻo wau he mau ʻōpū maʻamau ka ʻeha, a makemake nui wau e hoʻopau i kaʻu hana, no laila ma kahi o ka hoʻomaha. Ua hoʻomau wau i ka trekking.A laila, ua hoʻomaka koke ia e hana, me he mea lā i waho o koʻu mana. Pono ʻole e ʻōlelo, he mea weliweli ia.

No ka ho'ēmiʻana i kou kūlana o ka hana houʻana i kaʻuʻike (a no ka mālamaʻana i kahi kahaha hou mai ka hoʻokuʻuʻana mai iaʻu) ua loaʻa iā mākou ka haʻahaʻa no ke kumu o kēia hana a pehea e hōʻemi ai i ka hiki ke loaʻa ka poop waena.

Poops Poop

Laki no koʻu haʻaheo, he moʻolelo maʻamau kaʻu moʻolelo. ʻO nā mea holo o kēlā me kēia ʻano, mai nā ultra runners i nā mea holo leʻaleʻa e like me aʻu iho, ʻike i nā pilikia ʻōpū like: "I kekahi mau noiʻi a hiki i ka 80 pākēneka o nā mea holo i ʻike i ka haunaele GI, e like me ka ʻeha o ka ʻōpū a me ka maʻi ʻōpū," wahi a ka gastroenterologist James Lee, MD, o St . Ka Halemai o Joseph ma Orange, Kaleponi. (ʻOiai mākou ma laila, eia pehea e poop ai i ke ala kūpono-a ʻae, aia kahi ala kūpono.)

ʻO ka mea i ʻoi aku ka maikaʻi, ʻo ka loiloi 2009 o nā kumu pilikia e pili ana i nā ʻōpū o ka ʻōpū (GI) i ka wā o ka hoʻoikaika kino i hōʻike ʻia e ʻoi aku ka maʻalahi o ka wahine a me nā ʻōlapa ʻōpio ma mua o nā kāne a me nā mea ʻelemakule e ʻeha i nā pilikia GI haʻahaʻa, e like me ka cramp, flatulence, humuhumu ʻaoʻao, a me ka ma'i ma'i.

No laila, He aha ke kumu?

Nui nā kumu no ke aha mākou e makemake ai e hele ʻoiai e holo ana, mai ke ʻano o ka ʻōpū a hiki i nā genetics. ʻO kahi laʻana, i ke aʻo ʻana o 221 kāne a me nā wahine haʻuki ahonui, aia ka nui o nā ʻōuli i hoʻopili pololei ʻia me kahi moʻolelo i ʻike ʻia o nā pilikia GI. Akā naʻe, ʻaʻole ia he manaʻo inā ʻaʻole ʻoe i nā pilikia GI ʻaʻole ʻoe e ʻike i kēia mau pilikia like. No ka laʻana, colonic motility-ʻo ia hoʻi ka nui o ka manawa e pono ai ʻoe e poop a me ka palupalu o kou ʻili-ua hoʻonui ʻia i kou holo ʻana i ka hoʻomaikaʻi ʻana i ka piʻi ʻana o nā hormones i loko o kou ʻōpū e pili ana i nā mea āpau a puni kāu hana i ka wā e kuʻi ana i ke alanui. Lee. ʻO ka hui ʻana o kēia mau mea a pau ka mea e hiki ai ke kumu i ka poop waena. Ua hoʻomaopopo ʻo ia i ka holo ʻana (a i ʻole nā ​​hana ʻē aʻe e ʻū ana kou ʻōpū) hiki ke hoʻololi i kekahi mea i kapa ʻia he permeability mucosal, ka mea e kaohi ana i ka hala ʻana o nā mea mai loko mai o ka GI i waho i ke koena o ke kino. ʻO kēia ke kumu e wehe ai kāu hue a ʻike koke ʻoe, "Holy crap, pono wau e poop!"

Eia hou, ke holo nei, hoʻonui ke kahe o ke koko i nā mākala e kōkua i ka oxygenate a mālama i kou kino i hauʻoli, wahi a Christopher P. Hogrefe, MD, he kauka lapaʻau haʻuki ma Northwestern Memorial Hospital. "Akā ka mea i ʻike ʻole ʻia e ka poʻe hiki ke hoʻemi i ka nui o ke kahe o ke koko i loko o ka ʻōpū, e hoʻoulu ai i ka ʻōpū o ka ʻōpū a hiki i ka makemake e hoʻoheheʻe," wahi a Hogrefe.

Hōʻalo i kāu Keena Poop Mid-Run

ʻOiai ʻo ka nui o nā kumu o ke kumu o kā mākou poop i ka wā o ka holo ʻana ma waho o kā mākou mana, aia kekahi mau mea e hiki ai i nā mea pāʻani ke hana e hōʻemi ʻia. E hoʻomanaʻo i nā ʻōlelo aʻoaʻo aʻe i ka manawa ke hoʻomākaukau no kāu holo hou. (Psst: Eia ka mea a kāu poop e haʻi ai iā ʻoe e pili ana i kou olakino.)

E kaupalena i kekahi mau meaʻai: ʻO ka fiber, ka momona, ka protein, a me ka fructose ua pili pū me nā pilikia GI i ka wā e holo ana, a ʻo ka dehydration me he mea lā e hoʻonui i ka pilikia, e like me ka 2014 overview of study. Manaʻo ʻo Lee e pale aku i nā meaʻai momona a kiʻekiʻe-calorie i loko o ʻekolu hola o ka holo.

E hōʻole i ka lawe ʻana i ka aspirin a me nā NSAID ʻē aʻe e like me ka ibuprofen: Ua loaʻa kēia ʻano lāʻau e hoʻonui ai i ka permeability o ka ʻōpū, e hoʻomaka ana i nā pilikia GI e hoʻāʻo nei ʻoe e hōʻalo, e like me kekahi o nā loiloi hihia i nānā i nā mea holo kūpaʻa.

E hoʻolōʻihi i kāu manawa ʻai: ʻO ka hoʻohana ʻana i ka gastrocolic reflux i kāu pono ke kī. He maʻalahi ka manaʻo ma hope o kēia huaʻōlelo ʻepekema weliweli: Ma hope o ka ʻai ʻana, makemake kou kino e hoʻomaʻemaʻe i kahi lumi no ka meaʻai hou aʻe, no laila e piʻi aʻe ka neʻe ʻana o kou ʻōpū ma hope o ka ʻai ʻana, wahi a Hogrefe. E hoʻohana i kēia i kou pono, ʻai i ka liʻiliʻi ma mua o ʻelua a ʻekolu mau hola ma mua o kou holo ʻana e hōʻoia i ka manawa e hoʻohana ai i ka lumipaku a hiki ke hele i waho me kahi ʻōnaehana digestive. Inā ʻai maʻamau ʻoe ma mua o ka holo, hiki i kēia ke hōʻeha i kāu digestive.

E hoʻomaka me ka holo pumehana: Inā manaʻo kokoke ʻaʻole hiki ke holo me ka pono ʻole e kū i ka lua, e ʻōlelo ana ʻo Hogrefe e lawe i kahi jogging mehana me kahi kaiāulu e hiki ai iā ʻoe ke hana i kahi kū lua ma ka home ma mua o ka hoʻi ʻana i waho no kāu holo maoli.

ʻOiai, hana ka poʻe holo i nā "komikina" kū hoʻokahi, a ʻo ka pooping kekahi o lākou. I kekahi manawa ʻaʻole hiki ke pale ʻia - hiki iā ʻoe ke manaʻolana a pule aia kahi lumi ʻauʻau kokoke! Inā loaʻa iā ʻoe kahi kūlana pōʻino e like me aʻu, mai hilahila. Ma kahi o, hāʻawi iā ʻoe iho i kahi pā ma ke kua a hoʻokipa iā ʻoe iho i ka hui.

Nānā no