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Ke paʻakikī nei i ka hele ʻana i ka pahu holoi? Ke hoʻonāukiuki nei ʻoe iā ʻoe a ke kaupalena nei iā ʻoe mai ka hoʻokō ʻana i kāu hana i kēlā me kēia lā? Inā ʻae, loaʻa paha ʻoe i ka paʻa paʻa. ʻO kahi maʻi o ka ʻōpū hana maʻamau i ka constipation ma muli o ka lawa ʻole o ka lawe ʻana o ka wai, ka lawa ʻole o ka fiber i ka papaʻai, ka hoʻohaunaele ʻana i ka papaʻai maʻamau a i ʻole ka hana maʻamau, stress etc.
Kūpono ka paʻa paʻa ʻana inā pilikia ka mea i ka ninini ʻana i ka ʻōpū nui ma lalo o ʻekolu mau ʻōpū o ka ʻōpū i ka pule. E hoʻopau wale ʻoe i nā lāʻau inā wale nō e hoʻolōʻihi ai ka paʻa paʻa i ʻoi aku ma mua o ʻelua mau lā.
Hiki i ka constipation hoʻolōʻihi ke alakaʻi i kekahi mau pilikia olakino e like me ka ʻōpū pehu, haemorrhoids, anal fissures, rectal prolapsed etc. He mea nui e nānā i nā loli i kāu mau ʻōnaehana ʻōpū mau [1] . Kōkua nā ʻano home like ʻole i ka mālama ʻana i ka paʻa paʻa, e like me ka lawe ʻana i ka meaʻai momona, inu nui i ka wai, hoʻoikaika kino maʻamau, yoga, ka noʻonoʻo e hoʻomāmā ai i ke koʻikoʻi etc.
Nā Mea ʻai No ka paʻa paʻa
Loaʻa nā kumu like ʻole i ka paʻa paʻa ʻana, eia ka hapanui o nā hihia ka hopena o ka neʻe lohi o ka meaʻai ma o ka ʻōnaehana digestive, a ma muli o nā kumu e like me ka make wai, ʻai maikaʻi ʻole, nā lāʻau, nā maʻi, nā maʻi e hoʻopili ana i ka ʻōnaehana a me nā maʻi noʻonoʻo. [elua] [3] .
Hiki ke kōkua i ka ʻai ʻana i ka papaʻai waiwai i ka fiber a me ka wai e pale ai i ka paʻa paʻa. E like me ka kuhikuhi ʻana a ka poʻe loea olakino, pono i nā mākua ke loaʻa 25 a 31 g o ka fiber i ka lā [4] . E inu ʻoe i ka wai a me nā wai ʻē aʻe, i mea e palupalu ai kou mau noho a ʻoluʻolu hoʻi e hele.
I ka hapanui o nā hihia o ka paʻa paʻa, ʻoi aku ka maikaʻi o ka hana ʻana i ka papaʻai a me ka nohona. Lawe ʻia ka laxatives over-the-counter hiki ke ukali ʻia ma ke ʻano he manawa pōkole no ka mea ʻo ka hoʻohana lōʻihi ʻana i nā laxatives e hopena i ka make wai a me kekahi mau hihia [5] .
Maʻaneʻi, ua hōʻiliʻili mākou i kahi papa inoa o nā huaʻai a me nā mea kanu a me nā ʻano ʻano meaʻai ʻē aʻe e hiki ke kōkua iā ʻoe e hemo i ka paʻa paʻa. E koho pono.
ʻO ka papa ʻai ʻai hāpai ʻana i kēlā me kēia mahina
1. Maiʻa
Nui ka maiʻa i ka potassium a me nā electrolytes, i kōkua i ka hoʻihoʻi ʻana i ke olakino digestive maikaʻi. Kūpono kēia mau huaʻai i ka mālama ʻana i nā pilikia ʻōpū ma ke kōkua ʻana i ka hoʻihoʻi ʻana i ka ʻōpū a mālama i ka palahī [6] . E ʻai i ka maiʻa holoʻokoʻa, inā pilikia ʻoe i ka hele i ka lua i ke kakahiaka.
2. ʻalani
ʻO nā hua citrus e like me nā ʻalani he nui nā stool-softening vitamin C a me nā fiber. Loaʻa nā ʻalani i ka naringenin, kahi flavonoid i hiki ke hana ma ke ʻano he laxative, e ʻae ana i ka hala ʻana o nā noho. [7] .
3. Pālika
Hiki i nā raspberry ke kōkua i ka hoʻonui ʻana i ka nui o kāu pahu e kōkua ai i ka neʻe ʻana o ka meaʻai ma o ka ʻōnaehana digestive [8] . Kōkua pū kēia mau hua ma ka hoʻomaikaʻi ʻana i kāu digestion.
4. Kiwi
ʻO ke kiʻekiʻe o ka fiber a me ka wai i kiwi e lilo i hua maikaʻi loa e neʻe ai kou ʻōpū. Eia kekahi, ʻo nā kiwi nā laxatives maikaʻi loa a alakaʻi i ka hoʻokumu ʻia ʻana o kahi pahu momona a maʻalahi hoʻi [9] .
pehea e hana ai i ka wai rose maʻemaʻe
5. Mele
Hiki ke kōkua i ka ʻai ʻana i nā ʻāpala i ka hoʻomaha mai ka paʻa ʻana ma muli o ke alo o ka pectin fiber, hiki ke kōkua i ka hōʻeleu ʻana i ka neʻe o ka ʻōpū ma o nā ʻōpū, hoʻomaikaʻi i nā ʻōuli o ka paʻa paʻa. [10] .
6. Pane
Ua ʻike nā kānaka noiʻi i nā fiku e hānai a kani i nā ʻōpū a hana ma ke ʻano he laxative kūlohelohe ma muli o kā lākou kiʻekiʻe kiʻekiʻe o ka fiber [umikumākahi] .
7. ʻO Prunes
Hoʻonui nui ʻia e like me kahi lapaʻau kūlohelohe e mālama ai i ka paʻa paʻa ʻana, loaʻa i nā prun i nā fiber insoluble e kōkua ai i ka hoʻonui ʻana i ka nui o ka wai i loko o ka pahu, me ka hoʻohui ʻana i ka nui i nā pahu a me ka hāʻawi ʻana i ke kōkua mai ka constipation [12] .
8. Piʻi
Hiki ke kōkua i ka huaʻai momi ke hōʻoluʻolu i ka paʻa paʻa ʻana no ka mea nui lākou i ka fructose a me ka sorbitol (ka waiʻona kō i loaʻa i nā hua a me nā mea kanu me kahi waiwai diuretic, laxative a cathartic) [13] .
9. Hua Bael
Ua hoʻohana ʻia ka pulp o kēia hua i Ayurveda ma ke ʻano he lāʻau wikiwiki no ka paʻa paʻa [14] .
10. Huawaina
No kekahi poʻe, hiki i ka ʻai ʻana i nā hua waina ke hāpai i ka neʻe ʻana o ka ʻōpū maikaʻi. ʻO kēia no ka loaʻa ʻana o ka hua waina i ka lakio ʻili-i-ʻiʻo kiʻekiʻe, ʻo ia hoʻi ua waiwai lākou i ka fiber a waiwai pū kekahi i ka wai. [umikumālima] .
E heluhelu hou aʻe ma aneʻi: Nā hua no ke kōkua paʻa paʻa
11. Broccoli
Loaʻa i ka Broccoli sulforaphane, kahi mea i hiki ke kōkua i ka hoʻowalewale ʻana a kōkua i ka pale ʻana i ka ulu nui ʻana o kekahi mau ʻōpū ʻōpū e hiki ke hoʻopilikia i ka digestion olakino [16] .
12. ʻUala
Aia nā ʻuala i nā meaola like ʻole e like me ka wai, puluniu, magnesium, a me ka wikamina B6 e hana nei ma ke ʻano he laxative kūlohelohe, e hoʻolilo ana iā lākou i koho maikaʻi na kekahi e ʻeha nei i ka maʻi paʻa. [17] .
13. Mīkini
Kiʻekiʻena i ka fiber a me ka magnesium, kōkua ka spinach i nā kolona e hoʻokuʻu i nā mea mai kou kino, i hoʻopili ʻia me ka hāʻawi ʻana i ka hoʻomaha o ka paʻa. [18] .
14. Kukui Brussels
He waiwai nui nā ʻōpala o Brussels i ka fiber a me ka folate, kahi e kōkua ai e hoʻohui i ka nui a me ke kaupaona i nā noho. ʻO kēia, kōkua, hāʻawi i ke kōkua mai ka constipation.
pehea e wehe ai i nā pōʻeleʻele o nā maka
15. Artichoke
ʻO Artichoke, ke hoʻopau ʻia, hana ʻo ia me ka scrub e iho ana i nā ʻōpū, lawe pū i nā meaʻai i hoʻoiho ʻia me ia a kōkua i ka hemo ʻana i nā mea makemake ʻole ʻia i ke ʻano o ka noho.
16. Rhubarb
Hoʻohana ʻia kahi mea kanu pono no ka mālama ʻana i ka paʻa paʻa, he hopena laxative ka rhubarb. Kaulana ka mea kanu no kona ʻōpū-hoʻonāukiuki i nā waiwai ma muli o ke kū ʻana o kahi pūhui i kapa ʻia ʻo sennoside, kahi laxative lau nahele kaulana. [19] .
17. ʻO nā piʻa ʻōmaʻomaʻo
Hiki ke kōkua i ka ʻai ʻana i nā pīni ʻōmaʻomaʻo e hoʻonui i ka digestion a hoʻomaikaʻi i kou neʻe ʻana o kou ʻōpū.
18. Kukama
ʻO ke kiʻekiʻe o ka wai (96 pakeneka) i ka kukama e hoʻolilo iā lākou i hoʻokahi o nā meaʻai maikaʻi loa e kōkua ai i ka paʻa paʻa.
19. Kāpeti
ʻOi i ka fiber dietary, maikaʻi nā kāpena no ka hoʻomaha ʻana i ka paʻa [iwakālua] . ʻO ka fiber a me ka wai i loko o ka kāpiki kōkua pū kekahi i ka pale ʻana i ka paʻa paʻa a me ka mālama ʻana i kahi wahi digestive olakino.
20. Okra
Aia ka ʻoka i ka pulupulu mucilaginous (kahi fiber hiki ke loaʻa i ka wai a huli ka gooey) hiki ke kōkua i ka hoʻomaha ʻana i ka paʻa paʻa [iwakāluakumakahi] .
21. Yogurt
Nā huahana waiū e like me ka yoghurt loaʻa nā microorganism i kapa ʻia he probiotics (bacteria maikaʻi), hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino a palupalu nā noho. [22] . ʻO ke koʻohune maikaʻi, e like me polydextrose, Lactobacillus acidophilus, a me Bifidobacterium lactis, kōkua i ka mālama ʻana i ka paʻa paʻa.
22. Pulse
ʻO ka pī, nā līlī, nā pīpī a me nā pī i waiwai i ka fiber, kahi mea e hāpai i ka digestion kūpono a hoʻemi i ka constipation [2. 3] . Loaʻa i kahi lawelawe 100 g o nā puʻupuʻu i nā nui kūpono o nā meaola ʻē aʻe e kōkua ai i ka maʻalahi o ka paʻa ʻana, e like me ka potassium, folate, zinc a me ka huaʻai B6.
23. Kopa
ʻ suggestlelo ka poʻe loea olakino hiki i ka inu ʻana i nā sopa maopopo ke kōkua i ka mālama ʻana i ka paʻa paʻa. Nutritious a maʻalahi hoʻi e ʻeli, inu mehana, hopa i hiki ke hoʻohui i ka wai i nā paakiki paʻakikī, nā paukū e hiki ai ke palupalu iā lākou, i mea e maʻalahi ai ke hele [24] .
24. Huahana hua palaoa holoʻokoʻa
ʻO nā meaʻai i hana ʻia mai ka palaoa holoʻokoʻa, e like me ka berena palaoa holoʻokoʻa, pasta, cereals a me nā kumu waiwai maikaʻi loa o ka pulina insoluble, kahi e hoʻohui nei i ke kaupaona i nā pahu noho a hoʻonui i ka neʻe o ka ʻōpū ma o nā ʻōpū. [25] .
25. Aila Olive
Aila Olive Loaʻa iā ia kahi hopena laxative mālie, hiki ke maʻalahi i ke kahe o nā mea ma o nā ʻōpū a hoʻomaha i ka paʻa [26] . Me ke alo o nā mea hoʻohui e hoʻomaikaʻi ai i ka digestion, loaʻa i ka aila ʻoliva he antioxidant, antibacterial a me anti-inflammatory waiwai.
Ma kahi palapala hope loa…
I ka hapanui o nā hihia o ka paʻa paʻa, ʻoi aku ka maikaʻi o ka hana ʻana i ka papaʻai a me ka nohona. Hiki i nā meaʻai he nui ke kōkua i ka hoʻomaha ʻana i ka paʻa paʻa. Kōkua ka meaʻai momona i ka hoʻohui i ka nui a me ke kaupaona i nā pahu, e palupalu iā lākou a hoʻoulu i ka neʻe o ka ʻōpū. I mea e pale a hōʻoluʻolu ai i ka paʻa paʻa ʻana, e hōʻalo i nā meaʻai me ka liʻiliʻi ʻole o ka fiber e like me ka meaʻai wikiwiki, nā ʻāpana, nā meaʻai i hana ʻia a pēlā aku. Akā, e kamaʻilio me kāu kauka no ka mea kūpono iā ʻoe.
Nā nīnau i nīnau pinepine ʻia
P. He aha nā mea ʻai e hoʻokuʻi koke aku ai iā ʻoe?
sonam kapoor i ka lole kahiko
I: ʻO nā meaʻai e kōkua iā ʻoe i ka poop i kēia manawa nā ʻāpala, prun, kiwifruit, pears a me nā pī. I kēia manawa ʻike ʻoe i ka mea e ʻai ai ma mua o ka hele ʻana i ka loo.
P. He aha ka mea e kōkua wikiwiki ai i ka paʻa ʻana?
I: ʻO kekahi mau mālama wikiwiki e hiki ke kōkua i ka neʻe ʻana o ka ʻōpū i kekahi mau hola e lawe nei i kahi mea hoʻopili fiber, ʻai i nā meaʻai nui, inu i kahi kīʻaha wai, lawe i kahi laxative a i ʻole me ka hoʻohana ʻana i kahi mea palupalu.
P. Maikaʻi anei ka maiʻa no ka paʻa paʻa?
I: ʻAe, maikaʻi ka maiʻa no ka paʻa paʻa ʻana no ka mea kiʻekiʻe lākou i ka fiber.
P. Hoʻokumu paha nā hua i ka paʻa paʻa?
aloe vera a me ka ulu lauoho
I: ʻO kaʻai ʻana i nāʻiʻo momona momona, nā huahana waiū a me nā hua manu ke kumu o ka paʻa paʻa ʻana.
P. Pehea wau e hoʻonele ai i koʻu ʻōpū?
I: Eia kahi papa inoa o nā mea hiki iā ʻoe ke hana e ninini i kou ʻōpū me ka ʻole o ke kanikau, e like me ka noho pono ʻana i ka lua, e ʻae i kou mau mākala e neʻe i mua, e hāmama iki kou waha a hanu i waho. Ke hoʻopau ʻoe, huki i kou mau anorectal Muscle (nā mākala e kaohi i kou lalo).
P. He aha nā mea inu e hoʻomoe ai iā ʻoe?
I: ʻO ka wai Prune, ka wai lemon a me ka wai ʻāpala i loko o ka fiber, sorbitol, a me ka wai, a hiki iā lākou ke kōkua i ka hoʻomaha ʻana i ka paʻa paʻa.
ʻO Arya KrishnanLapaʻau PilikiaMBBS E ʻike hou aʻe
