Yuav luag txhua tus neeg muaj cem quav qee zaum, xws li quav tawv lossis ib hnub lossis ntau dua yam tsis muaj lub plab zom mov. Kev noj zaub mov hloov lossis dhau lub txee kho mob feem ntau daws qhov teeb meem tsis pub dhau ob peb hnub. Yog tias lawv tsis ua, lossis yog koj muaj tsos mob, mus ntsib kws kho mob.
Cov kauj ruam
Ntu 1 ntawm 3: Siv Kev Hloov Khoom Noj
Kauj Ruam 1. Haus dej ntau
Haus tsawg kawg yim khob dej uas tsis muaj caffeinated nyob rau ib hnub thaum koj ua 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 dhau.
Thaum koj rov qab txav mus los li qub - tsawg kawg ib zaug ib hnub, hla lawv yooj yim - koj tuaj yeem nres ntsuas koj cov dej kom txaus. Tsuas yog haus dej txaus kom koj cov zis tsis muaj xim lossis daj daj, thiab haus dej txhua hnub thaum koj nqhis dej
Kauj Ruam 2. Ua kom muaj fiber ntau ntxiv, maj mam
Kev noj haus fiber ntau yog qhov tseem ceeb tshaj plaws ntawm koj kev noj haus rau txhawb kev noj qab haus huv hauv plab. Cov neeg laus yuav tsum noj 20-35 grams fiber ntau txhua hnub, tab sis maj mam ua haujlwm koj txoj hauv kev txog qhov nyiaj no kom tsis txhob muaj roj thiab tsam plab. Sim tau txais koj cov fiber los ntawm ntau qhov chaw rau kev noj zaub mov zoo:
- Mov ci thiab nplej: 100% nplej nplej (9g ib ⅓ khob/80 mL), nplej zom (3.5g ib ½ khob/120 mL), oat bran muffin (3g)
- Taum: 6-10g ib ½ khob/120mL siav, nyob ntawm hom
- Txiv hmab txiv ntoo: pears (5.5g nrog tawv nqaij), raspberries (4g ib ½ khob/120 mL), lossis prunes (3.8g ib ½ khob/120 mL stewed)
- Zaub: qos yaj ywm lossis qos yaj ywm qab zib (3-4g, ci rau ntawm daim tawv nqaij), taum ntsuab (4g ib ½ khob/120 mL siav), lossis zaub ntsuab (3g ib ½ khob/120 mL siav).
Kauj Ruam 3. Noj cov zaub mov muaj fiber tsawg
Ntxiv cov fiber ntau rau koj cov zaub mov yuav tsis pab ntau npaum li cas yog tias koj tsuas ntxiv nws ntxiv rau koj cov zaub mov noj. Nqaij, cheese, thiab cov zaub mov tiav muaj me me kom tsis muaj fiber ntau, thiab tuaj yeem ua rau cov quav qhuav yog tias lawv ua ib feem loj ntawm koj cov zaub mov noj. Noj cov no hauv ib qho me me tsuas yog thaum koj muaj plab, thiab sim hloov qee yam ntawm lawv nrog cov zaub mov muaj fiber hauv koj cov zaub mov noj ib txwm muaj.
Kauj Ruam 4. Tsis txhob haus mis
Sim ua yam tsis muaj mis thiab lwm yam khoom siv mis rau ob peb hnub, seb nws puas pab tau. Coob leej neeg muaj teeb meem zom zaub mov lactose, uas tuaj yeem muab roj rau lawv lossis quav tawv.
Cov neeg feem ntau tsis kam lees lactose tseem tuaj yeem txaus siab rau cov kua mis tsis muaj probiotic thiab cov cheese nyuaj
Kauj Ruam 5. Ceev faj txog cov khoom noj uas yuav ua rau cem quav
Cov zaub mov hauv qab no feem ntau yog ua kom zoo. Yog tias lawv ua ib feem loj ntawm koj cov zaub mov noj, txawm li cas los xij, tej zaum lawv yuav pab txhawb rau koj lub plab:
- Cov nqaij rog rog
- Qe
- Cov nplua nuj, qab zib qab zib
- Cov zaub mov tiav (feem ntau tsis muaj fiber ntau)
Kauj Ruam 6. Xav txog cov tshuaj magnesium ntxiv
Cov pov thawj nyuaj txhawb qhov no yog nyias, tab sis ntau tus kws kho mob thiab cov neeg mob qhia tias magnesium pab tau. Tias yog vim tias cov tshuaj magnesium citrate tau xav tias yog cov tshuaj laxatives, uas txhais tau tias cov no pab so koj lub plab thiab nqa dej mus rau hauv koj cov hnyuv. Noj tsis ntau tshaj 350 mg ib hnub hauv daim ntawv tshuaj, lossis 110 mg rau cov menyuam hnub nyoog plaub txog rau yim.
- Bran muaj ob qho tib si magnesium thiab fiber, ua rau nws yog qhov kev xaiv khoom noj zoo tshaj plaws.
- Magnesium tej zaum yuav txaus ntshai rau cov neeg mob raum.
Kauj Ruam 7. Ceev faj nrog tshuaj tom tsev
Yuav luag txhua qhov xwm txheej, kev hloov pauv zaub mov thiab dej haus yog txaus los pab ua kom plab plab hla thiab zam nws yav tom ntej. Kev noj zaub mov zoo (ntxiv rau cov tshuaj fiber) thiab tshuaj hauv tsev tsis tshua tsim nyog, thiab tej zaum yuav tsis zoo siv yam tsis tham nrog kws kho mob.
Cov tshuaj hauv tsev feem ntau yog cov roj ntxhia thiab cov roj castor. Cov no muaj txiaj ntsig, tab sis yuav tsum tsuas yog siv los ua qhov kawg. Kev siv ntau dhau tuaj yeem ua rau cov vitamin tsis txaus lossis ua rau koj txoj hnyuv, ua rau cem quav ntxiv mus. Tsis txhob noj cov no yog tias koj tab tom ua ntshav thinner, tshuaj tua kab mob, tshuaj kho plawv, lossis siv tshuaj kho pob txha
Ntu 2 ntawm 3: Hloov Txoj Kev Ua Neej
Kauj Ruam 1. Saib mus rau koj chav dej xav tau sai
Mus ntsib chav dej sai li sai tau thaum koj xav tias yuav tsum tau siv plab zom mov. Kev ncua kev mus ntsib ua rau cem quav.
Kauj Ruam 2. Muab sijhawm rau koj tus kheej hauv chav dej
Kev tso quav tso zis tso quav tuaj yeem ua rau muaj teeb meem mob xws li hemorrhoids lossis qhov quav qhov quav. Mus yooj yim ntawm koj lub plab zom mov los ntawm kev muab nws lub sijhawm txav ntawm nws tus kheej.
Sim mus ntsib chav dej 15-45 feeb tom qab noj tshais txhua hnub. Koj yuav tsis hla txoj hnyuv txhua hnub (txawm tias thaum noj qab nyob zoo), tab sis qhov no yog lub sijhawm zoo los txhawb nws
Kauj Ruam 3. Ntsuas qhov chaw tso quav sib txawv
Ib txoj kev tshawb fawb qhia tias squatting ua rau lub plab zom mov yooj yim dua thiab nrawm dua. Rau cov neeg uas tsis tuaj yeem zaum zaum saum lawv chav dej, sim cov hauv qab no:
- Lean pem hauv ntej nrog koj txhais tes ntawm koj tus ncej puab.
- Muab koj txhais taw tso rau ntawm cov quav theem kom coj koj lub hauv caug saum koj lub duav.
- Es tsis txhob siv zog, ua pa tob tob nrog koj lub qhov ncauj qhib. Cia koj lub plab nthuav dav, tom qab zawm cov leeg me ntsis kom tuav nws hauv qhov chaw. So koj sphincter.
- Rov ua qhov kev ua pa no tsis pub ntau tshaj peb zaug. Yog tias tseem tsis muaj lub plab txav, tawm hauv chav dej lossis khaws qee cov ntaub ntawv nyeem.
Kauj Ruam 4. Ua haujlwm tas li
Kev tawm dag zog tuaj yeem txhawb koj lub plab, txawm tias nws tsuas yog taug kev 10 feeb ob peb zaug hauv ib hnub. Kev qoj ib ce aerobic xws li khiav lossis ua luam dej yog qhov muaj txiaj ntsig tshwj xeeb.
Tos ib teev tom qab noj mov loj ua ntej tawm dag zog (txaus kom ua rau koj lub plawv dhia), lossis koj tuaj yeem ua rau koj zom zaub mov qeeb
Kauj Ruam 5. Sim ncab lossis yoga
Nov yog lwm hom kev tawm dag zog uas tuaj yeem pab kev zom zaub mov. Qee tus neeg pom yoga tshwj xeeb zoo, tej zaum vim tias nws nthuav lub plab.
Ntu 3 ntawm 3: Noj Tshuaj Laxatives
Kauj Ruam 1. Tham nrog kws kho mob yog tias koj muaj kev pheej hmoo rau teeb meem
Feem ntau nws yog lub tswv yim zoo los tham nrog kws kho mob ua ntej noj tshuaj laxative. Cov tib neeg nyob rau qee qhov xwm txheej yuav tsum ua li ntawd ib txwm, 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 xyoos lossis qis dua
- Cov neeg laus hnub nyoog tshaj 65 xyoos
- Leej twg noj lwm yam tshuaj. (Yog tias koj tab tom noj tshuaj laxative lossis roj av, tos tsawg kawg 24 teev ua ntej hloov mus rau lwm yam tshuaj laxative.)
- Txhua tus neeg uas mob plab hnyav, mob plab, xeev siab, lossis ntuav yuav tsum zam qhov tshuaj loog tag, thiab mus ntsib kws kho mob tam sim.
Kauj Ruam 2. Pib nrog qhov ua kom laxative ntau
Kuj tseem hu ua cov tshuaj fiber, cov no muaj cov txiaj ntsig zoo ib yam li kev noj haus fiber ntau. Tsis zoo li lwm yam tshuaj laxatives, cov no muaj kev nyab xeeb rau siv txhua hnub, tab sis yuav siv sijhawm li ob rau peb hnub los ua haujlwm. Lawv qee zaum ua rau mob plab thiab roj, tshwj xeeb tshaj yog thaum muaj mob hnyav ntawm cem quav lossis hauv cov neeg uas ib txwm muaj cov zaub mov muaj fiber ntau. Txo qhov kev pheej hmoo no los ntawm kev haus 8-10 khob dej txhua hnub, nce mus rau qhov kev pom zoo kom maj mam maj mam, thiab zam qhov hom tshuaj laxative no ua ntej yuav mus pw.
Qee tus neeg ua xua rau psyllium, pom hauv qee qhov ua kom laxatives
Kauj Ruam 3. Xav txog qhov quav qhov quav
Hauv qee kis, cov tshuaj glycerol tuaj yeem pab tau los pab daws qhov ntuav luv. Txhawm rau txhawm rau txhaj tshuaj, tshem nws, tig lub ntsej muag kawg rau koj lub qhov quav, thiab siv tus ntiv tes los thawb nws kom deb li sai tau. Sim ua kom nrawm li sai tau kom tuav tau cov tshuaj suppository. Yog tias tso kom raug, nws yuav tsum pib ua haujlwm nyob ib ncig ntawm 20 feeb.
- Coob leej neeg tau ntub cov tshuaj suppository nrog cov kais dej ua ntej tso nws.
- Cov tshuaj suppositories no tsuas yog npaj rau kev pab luv luv xwb. Yog tias koj tseem mob plab tom qab 3 hnub siv, mus ntsib koj tus kws kho mob.
Kauj Ruam 4. Siv cov tshuaj laxatives roj nplua nyeem kom sai sai
Cov laxatives pheej yig no roj koj cov quav nrog cov ntxhia roj lossis cov tshuaj zoo sib xws kom yooj yim dua. Lawv feem ntau ua haujlwm tsis pub dhau 8 teev, tab sis tsuas yog haum rau kev nrawm nrawm. 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 noj tshuaj laxative. Txoj kev tso quav sai tuaj yeem txo qis cov tshuaj uas nqus tau
Kauj Ruam 5
Hom tshuaj laxative no pab koj cov quav nqus dej ntau dua thiab hla tau yooj yim dua, siv tau li ob lossis peb hnub. Cov no xav tau cov dej ntau kom ua tau zoo, thiab kom tsis txhob muaj roj thiab txhaws.
- Cov neeg laus, cov neeg muaj ntshav qab zib, thiab cov neeg uas muaj teeb meem hauv lub plawv lossis lub raum yuav tsum tau saib xyuas tas li rau qhov tsis txaus electrolyte thiab lub cev qhuav dej thaum noj cov tshuaj no.
- Cov tshuaj tua kab mob saline yog ib hom tshuaj osmotic laxative.
Kauj Ruam 6. Siv cov quav muag muag rau cov teeb meem luv
Cov quav mos mos (emollients) xws li docusate sodium feem ntau tau sau tseg tom qab yug menyuam lossis phais, lossis rau cov neeg mob uas xav kom zam kev nruj. Cov no muaj cov txiaj ntsig tsis muaj zog, tab sis tseem xav tau dej ntau thiab yuav tsum siv li ob peb hnub xwb.
Kauj Ruam 7. Noj tshuaj laxative rau cov mob hnyav
Qhov no yog qhov muaj zog laxative ntau dua uas yuav tsis muaj nyob tom khw tom khw hauv txhua qhov chaw. Nws tuaj yeem pab daws tsis pub dhau 6-12 teev los ntawm kev ua rau cov leeg sib zog hauv koj cov hnyuv. Qhov no yuav tsum tsuas yog siv tsis tshua muaj, raws li kev siv rov ua dua tuaj yeem ua rau cov hnyuv puas thiab ua rau koj vam khom rau cov tshuaj rau lub plab zom mov.
- Txheeb daim ntawv lo rau phenolphthalein, uas tau txuas rau mob qog noj ntshav.
- Hom tshuaj no kuj tuaj yeem ua rau mob plab thiab raws plab.
Kauj Ruam 8. Mus ntsib kws kho mob kom sau tshuaj
Yog tias cov tshuaj laxative dhau lub txee tsis ua haujlwm hauv peb hnub, mus ntsib kws kho mob tam sim ntawd. Nws tuaj yeem hais qhia kev kho mob lossis kuaj mob hauv qab no:
- Cov tshuaj laxative, xws li lubiprostone lossis linaclotide. Cov no tuaj yeem tsim nyog rau kev siv ntev.
- Yeeb ncuab tuaj yeem xa tshuaj laxatives ncaj qha mus rau qhov teeb meem, lossis yaug tawm cov quav quav. Thaum muaj nyob ntawm lub txee lossis raws li kev kho tsev, lawv tau siv zoo tshaj plaws thiab thaum ua raws li kev qhia kho mob.
- Yog tias koj tus kws kho mob xav tias muaj teeb meem hnyav dua, lawv tuaj yeem thov kuaj ntshav, tso quav, X-ray, kuaj lub plab, kuaj lub plab, lossis kuaj txoj hnyuv. Lawv kuj tseem tuaj yeem hais qhia kev tsis txaus siab rau qhov xwm txheej nyuaj tshwj xeeb.
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
Noj tag nrho lwm cov tshuaj ob teev ua ntej laxative, vim tias cov tshuaj laxative tuaj yeem txo lawv txoj kev nqus
Lus ceeb toom
- Nrhiav kev pab kho mob yog tias muaj kev hloov pauv hauv koj lub cev ua haujlwm yam tsis muaj kev piav qhia meej lossis ua rau muaj teeb meem loj.
- Cov neeg uas muaj phenylketonuria yuav tsum zam cov tshuaj laxatives uas muaj phenylalanine.
