Yuav luag txhua tus neeg qee zaum ntsib kev cem quav, txawm tias nws nyuaj lossis ntau dua ob hnub yam tsis muaj lub plab. Kev hloov pauv hauv kev noj zaub mov lossis kev siv cov tshuaj yuav tom khw feem ntau daws qhov teeb meem tsis pub dhau ob peb hnub. Tab sis yog tias tsis yog, lossis koj hnov cov tsos mob ntawm qhov mob, mus ntsib kws kho mob.
Kauj ruam
Txoj Kev 1 ntawm 3: Hloov Kev Noj Haus
Kauj Ruam 1. Haus dej kom ntau
Haus tsawg kawg 8 khob dej tsis muaj caffeine kua txhua txhua hnub tsuav koj muaj plab. Lub cev qhuav dej yog ib qho ua rau cem quav, thiab tuaj yeem ua rau hnyav dua yog tias koj tseem haus dej tsawg dua.
Tom qab qhov nquag txav ntawm lub plab rov qab mus rau qhov qub, tsawg kawg peb zaug hauv ib lub lis piam, tuaj yeem hla cov quav tau yooj yim, koj tuaj yeem tso tseg suav koj cov dej haus. Tsuas yog haus cov dej kom txaus kom txog thaum koj cov zis pom meej lossis daj daj, thiab haus thaum twg koj xav tias nqhis dej
Kauj Ruam 2. Ua kom koj cov khoom noj muaj fiber ntau maj mam
Kev noj haus fiber ntau yog qhov tseem ceeb tshaj plaws ntawm kev noj haus txhawm rau txhim kho kev noj qab haus huv ntawm txoj hnyuv. Cov neeg laus yuav tsum haus 20-35 grams fiber ntau txhua hnub. Ua kom koj cov fiber ntau ntxiv rau qhov nyiaj no maj mam kom tsis txhob muaj roj thiab ntuav. Tau txais fiber ntau los ntawm ntau qhov chaw noj zaub mov zoo, xws li:
- Cov qhob cij thiab cereals: 100% bran cereal (9 g ib khob/80 ml), nplej zom (3.5 g ib khob/120 ml), oat bran muffins (3 g)
- Ceev: 6-10g ib khob/120ml siav, raws li ib hom
- Txiv hmab txiv ntoo: pears (5.5 g nrog tawv nqaij), raspberries (4 g ib khob/120 ml), lossis prunes qhuav (3.8 g ib khob/120 ml)
- Zaub: qos yaj ywm los yog qos yaj ywm qab zib (3-4 g, ci rau ntawm daim tawv nqaij), taum pauv siav (4 g ib khob/120 ml), lossis ua zaub ntsuab ntsuab (3 g ib khob/120 ml).
Kauj Ruam 3. Txo kev noj cov zaub mov muaj fiber ntau
Ua kom cov fiber ntau ntxiv hauv cov khoom noj yuav tsis muab txiaj ntsig ntau npaum li yog tias koj suav nrog nws hauv koj cov zaub mov tag nrho. Nqaij, cheese thiab cov khoom ua tiav muaj tsawg heev lossis tsis muaj fiber ntau, thiab feem ntau tuaj yeem ua rau quav quav. Noj cov zaub mov no hauv qhov me me tsuav koj muaj plab, thiab sim hloov lawv nrog cov zaub mov muaj fiber hauv koj cov zaub mov noj txhua hnub.
Kauj Ruam 4. Tsis txhob haus mis
Sim tsis txhob haus mis thiab lwm yam khoom siv mis rau ob peb hnub kom hnov cov txiaj ntsig. Coob leej neeg muaj teeb meem zom cov lactose, thiab vim li ntawd cov pa tsim tawm thiab cem quav tshwm sim.
Cov neeg feem coob uas tsis kam lees lactose tseem tuaj yeem noj cov kua mis nyeem qaub thiab cov cheese nyuaj
Kauj Ruam 5. Zam lwm yam khoom noj uas yuav ua rau cem quav
Cov zaub mov hauv qab no feem ntau yog noj tau me me. Txawm li cas los xij, yog tias noj ntau qhov loj, nws tuaj yeem ua rau cem quav:
- Rog rog
- Qe
- Qab zib thiab qab zib qab zib
- Cov zaub mov tiav (feem ntau tsis muaj fiber ntau)
Kauj Ruam 6. Xav txog kev noj cov tshuaj magnesium ntxiv
Kev txhawb nqa pov thawj tsis ntau, tab sis ntau tus kws kho mob thiab cov neeg mob qhia tias cov tshuaj magnesium muaj txiaj ntsig zoo. Noj tsis ntau tshaj 350 mg ntawm magnesium hauv cov ntsiav tshuaj, lossis 110 mg rau cov menyuam hnub nyoog 4 txog 8 xyoos.
- Cov nplej nplej muaj magnesium thiab fiber ntau, ua rau nws yog kev xaiv noj zaub mov zoo.
- Magnesium tuaj yeem ua rau neeg muaj teeb meem hauv lub raum.
Kauj Ruam 7. Ceev faj siv cov tshuaj hauv tsev
Yuav luag txhua qhov xwm txheej, tsuas yog hloov koj cov zaub mov thiab dej haus yog txaus los kho cem quav thiab tiv thaiv nws kom tsis txhob rov tshwm sim. Kev noj zaub mov zoo (tsis yog siv cov tshuaj fiber) thiab kev kho tsev tsis tshua xav tau, thiab yuav tsis tsim nyog yam tsis tau tham nrog kws kho mob.
Cov tshuaj hauv tsev feem ntau yog cov roj ntxhia thiab cov roj castor. Ob qho no muaj txiaj ntsig, tab sis yuav tsum tsuas yog siv los ua qhov kawg. Kev siv ntau dhau ntawm ob qho tib si tuaj yeem ua rau cov vitamin tsis txaus lossis ua rau lub plab zom mov, uas ua rau ua rau cem quav ntau dua. Tsis txhob siv tshuaj kho tsev no yog tias koj tab tom noj cov tshuaj ntshav, tshuaj tua kab mob, tshuaj kho plawv, lossis siv tshuaj kho pob txha
Txoj Kev 2 ntawm 3: Hloov Koj Txoj Kev Ua Neej
Kauj Ruam 1. Tam sim ntawd tso quav yog tias tsim nyog
Dhau dej sai li sai tau thaum koj hnov nws. Kev ncua plab hauv plab yuav ua rau cem quav hnyav dua.
Kauj Ruam 2. Siv sijhawm kom muaj plab zom mov
Kev nruj thaum lub plab txav tuaj yeem ua rau muaj teeb meem xws li hemorrhoids lossis qhov quav fissures. Muab sijhawm rau koj lub plab zom mov kom cov quav tuaj yeem ntws tawm ntawm nws tus kheej.
Sim ua kom lub plab zom mov 15-45 feeb tom qab noj tshais txhua hnub. Koj yuav tsis muaj lub plab zom mov txhua hnub (txawm tias koj muaj kev noj qab nyob zoo), tab sis lub sijhawm zoo li no zoo txaus los txhawb nws
Kauj Ruam 3. Sim ua haujlwm sib txawv hauv plab
Ib txoj kev tshawb fawb pom tias squatting yuav ua rau nws yooj yim dua thiab nrawm hla cov quav. Rau cov tib neeg uas pom nws nyuaj rau zaum hauv chav dej, sim cov hauv qab no:
- Khoov thaum puag koj ob txhais ceg nrog koj txhais tes.
- Txhawb nqa koj txhais taw nrog tus ntaiv me me kom txhawb koj lub hauv caug hla koj lub duav.
- Tsis txhob thawb, ua pa tob tob nrog koj lub qhov ncauj qhib. Tso cai rau koj lub plab kom nthuav dav, tom qab zawm koj cov leeg me ntsis kom tswj tau lawv. So koj cov leeg nqaij sphincter.
- Rov ua cov txheej txheem ua pa no tsis pub ntau tshaj peb zaug. Yog tias cov quav tsis tawm los, sawv hauv chav dej los yog npaj ib yam dab tsi los nyeem.
Kauj Ruam 4. Ua haujlwm tas li
Kev tawm dag zog tuaj yeem txhawb koj lub plab zom mov, txawm tias nws tsuas yog taug kev 10 feeb ob peb zaug hauv ib hnub. Kev qoj ib ce xws li khiav lossis ua luam dej kuj zoo heev.
Tos ib teev tom qab noj mov ntau ua ntej tawm dag zog (uas tuaj yeem ua rau koj lub plawv dhia), lossis koj cov zom zaub mov yuav qeeb
Kauj Ruam 5. Sim ncab lossis yoga
Ob qho no yog hom kev tawm dag zog uas tuaj yeem txhim kho kev zom zaub mov. Qee tus neeg pom yoga zoo heev, tejzaum nws vim tias lub zog txav mus rau lub plab.
Txoj Kev 3 ntawm 3: Siv Tshuaj Laxatives
Kauj Ruam 1. Tham nrog koj tus kws kho mob yog tias koj muaj kev pheej hmoo rau teeb meem
Kev sab laj nrog kws kho mob yog cov kauj ruam raug cai ua ntej siv tshuaj laxatives. Cov neeg uas muaj cov xwm txheej hauv qab no yuav tsum tau sab laj ua ntej ua ntej, kom tsis txhob muaj teeb meem kev noj qab haus huv:
- Cev xeeb tub lossis pub niam mis rau poj niam
- Cov menyuam hnub nyoog 6 xyoo lossis tsawg dua
- Cov neeg noj lwm yam tshuaj. (Yog tias koj twb tau siv cov tshuaj laxative lossis cov ntxhia roj, tos tsawg kawg 24 teev ua ntej hloov mus rau lwm yam tshuaj laxative).
- Cov neeg mob plab hnyav, mob plab, xeev siab, lossis ntuav yuav tsum zam kev siv tshuaj loog tag nrho, thiab mus ntsib kws kho mob tam sim.
Kauj Ruam 2. Pib nrog quav quav quav
Cov tshuaj laxatives, tseem hu ua cov tshuaj fiber, muaj cov txiaj ntsig zoo ib yam li ua kom muaj fiber ntau ntxiv. Tsis zoo li lwm txoj hauv kev, cov tshuaj laxative no muaj kev nyab xeeb siv tau txhua hnub, txawm hais tias nws yuav siv sijhawm 2-3 hnub rau qhov tshwm sim. Cov tshuaj no qee zaum tuaj yeem ua rau tsam plab thiab roj, tshwj xeeb tshaj yog thaum muaj cem quav hnyav, lossis hauv cov tib neeg uas muaj fiber ntau tsawg tsawg. Txo qhov kev pheej hmoo no los ntawm kev haus 8-10 khob dej txhua hnub, maj mam nce tus nqi kom txog thaum koj mus txog qhov koob tshuaj pom zoo, thiab zam kev noj nws thaum mus pw.
Qee tus neeg ua xua rau psyllium, uas muaj nyob hauv cov quav tsim cov tshuaj laxatives
Kauj Ruam 3. Siv lub laxative lubricating ua ib qho kev tshem tawm ib ntus
Cov tshuaj laxative pheej yig no yuav ua rau cov quav nrog cov roj ntxhia lossis lwm qhov sib xyaw kom zoo los pab nws tshem tawm. Qhov tshuaj laxative no feem ntau siv sijhawm 8 teev los siv, tab sis tsuas yog tsim nyog raws li kev tso tawm ib ntus. Kev siv ntau dhau tuaj yeem ua rau tsis muaj cov vitamins.
Yog tias koj tab tom noj lwm yam tshuaj, nrog koj tus kws kho mob tham ua ntej siv cov tshuaj laxative. Faeces uas dhau sai dua tuaj yeem txo qis cov tshuaj uas tau nqus
Kauj Ruam 4. Sim tus neeg sawv cev osmotic ua ib qho kev tshem tawm cem quav
Hom tshuaj laxative no yuav pab kom cov quav nqus dej ntau, ua kom yooj yim dua. Cov nyhuv yuav hnov hauv ob txog peb hnub. Yuav kom ua tau zoo, ntxiv rau kom zam kev tsim cov pa roj thiab ua kom nruj, cov tshuaj laxative no yuav tsum tau siv nrog dej ntau.
- Cov neeg laus, cov neeg muaj ntshav qab zib, mob plawv lossis mob raum yuav tsum tau saib xyuas tas li txhawm rau tiv thaiv electrolyte tsis txaus thiab lub cev qhuav dej thaum siv cov tshuaj no.
- Cov tshuaj tua kab mob saline yog hom tshuaj osmotic laxative.
Kauj Ruam 5. Siv quav quav quav rau qhov teeb meem luv
Cov quav mos mos (emollients) feem ntau tau sau tseg tom qab yug menyuam lossis phais, lossis rau cov neeg mob uas yuav tsum zam kev nruj. Cov txiaj ntsig tsis muaj zog, tab sis nws tseem xav tau dej ntau thiab yuav tsum siv tsuas yog ob peb hnub.
Kauj Ruam 6. Noj cov tshuaj laxative rau cov neeg mob plab hnyav
Cov tshuaj laxatives no muaj zog dua thiab tej zaum yuav tsis muaj yog tias tsis muaj daim ntawv yuav tshuaj. Cov tshuaj no tuaj yeem tshem tawm cem quav tsis pub dhau 6-12 teev los ntawm kev txhawb nqa cov leeg nqaij hauv plab. Qhov kev xaiv no yuav tsum tau siv tsis tu ncua, vim tias rov siv dua tuaj yeem ua rau lub plab puas thiab vam khom koj kom tso quav.
- Txheeb xyuas cov ntawv lo tshuaj rau phenolphthalein, uas tau txuas rau mob qog noj ntshav.
- Cov tshuaj no tseem tuaj yeem ua rau mob plab thiab raws plab.
Kauj Ruam 7. Mus ntsib kws kho mob kom sau daim ntawv yuav tshuaj
Yog tias tag nrho cov tshuaj laxatives uas tsis tau siv tom qab 3 hnub, mus ntsib kws kho mob tam sim ntawd. Nws lossis nws yuav qhia txog kev kho lossis kuaj mob hauv qab no:
- Cov tshuaj laxatives, xws li lubiprostone lossis linaclotide. Cov tshuaj no tuaj yeem tsim nyog rau kev siv mus sij hawm ntev.
- Yeeb ncuab tuaj yeem xa tshuaj laxatives ncaj qha mus rau qhov nruab nrab ntawm qhov teeb meem, lossis hla cov quav quav. Txawm hais tias nws tuaj yeem yuav yam tsis muaj ntawv yuav tshuaj lossis ua tiav hauv tsev, koj yuav tsum tsis txhob siv txoj kev kho no ntau zaus, thiab tseem ua raws koj tus kws kho mob cov lus qhia.
- Yog tias koj tus kws kho mob xav tias muaj teeb meem hnyav dua, nws lossis nws yuav qhia kev kuaj ntshav, tso quav, X-duab hluav taws xob, kuaj lub plab, tso quav, lossis kuaj txoj hnyuv.
Lub tswv yim
Noj tag nrho lwm cov tshuaj 2 teev ua ntej noj tshuaj laxatives, vim tias cov tshuaj laxatives tuaj yeem txo qis kev nqus tshuaj
Ceeb toom
- Cov neeg mob nrog phenylketonuria yuav tsum zam cov tshuaj laxatives uas muaj phenylalanine.
- Nrhiav kev kho mob yog tias muaj kev hloov pauv yam tsis tau piav qhia hauv lub cev lossis teeb meem loj.
