Mokhoa oa ho phekola ho sokela

Litaba

• 1. Noa lilithara tse 2 tsa metsi ka letsatsi
• 2. Sebelisa fiber e ngata
• 3. Sebelisa mafura a mangata
• 4. Etsa boikoetliso ba 'mele khafetsa
• 5. E-ea ka kamoreng ea ho hlapela hang ha u utloa ho le joalo
• 6. ja lijo tse thibelang likokoana-hloko
• 7. Qoba ho sebelisa litlolo tse hlatsoang
• Tlhahiso ea tlhaho ea ho patoa

Ho phekola ho patoa, liphetoho tse ling tsa bophelo li tlameha ho etsoa, ​​joalo ka ho ja lijo tse nang le fiber e ngata, ho noa maro a mangata, ho ja lijo tse ngata tse nang le mafura a matle le ho ikoetlisa khafetsa.

Maikutlo ana a eketsa metsamao ea tlhaho ea mala le ho nolofatsa sebopeho sa mantle, ho etsa hore mantle a hlahe kapele le ka nepo.

Bona mokhoa o rutoang ke setsebi sa rona sa phepo ho nolofatsa ho feta ha mantle:

1. Noa lilithara tse 2 tsa metsi ka letsatsi

Ho noa metsi a mangata ho thusa ho nosetsa litulo, haholo ha ho na le fiber e lekaneng lijong. Litulo tse haelloang ke metsi li tsamaea ka maleng ka thata le ho feta, tse ka bakang maqeba le mathata a joalo ka hemorrhoids, polyps le tsoa mali.

2. Sebelisa fiber e ngata

Likhoele li teng haholo-holo litholoana tse ncha le letlalo le bagasse, meroho le lipeo tse kang chia, flaxseed, sesame le peo ea soneblomo. Faeba ke mofuta oa k'habohaedreite e hananang le tšilo ea lijo, e sebetsang e le lijo tsa limela tsa mala, e bitsoang li-prebiotic.

Leha ho le joalo, ho bohlokoa ho hopola hore ts'ebeliso ea fiber e lokela ho lula e tsamaisana le metsi a mangata letsatsi lohle, kaha faeba e fetelletseng ntle le metsi e ka mpefatsa ho sokela. Sheba lenane le felletseng la lijo tse nang le fiber.

3. Sebelisa mafura a mangata

Mafura a sebetsa e le setlolo ka maleng, a thusa ho feta ha mantle. Kahoo, motho o lokela ho eketsa ts'ebeliso ea lijo tse nang le mafura a mangata joalo ka avocado, coconut, oli ea coconut, oli ea mohloaare, linate, li-chestnut, matokomane le lipeo tse kang chia, flaxseed le sesame. Tseba mefuta ea mafura le lijo tseo u ka li ratang.

4. Etsa boikoetliso ba 'mele khafetsa

Ho ikoetlisa khafetsa ho thusa ho matlafatsa mesifa ea mpa, e hatellang mala le ho tsamaisa ho tsamaea ha mantle. Ho phaella moo, ho tsamaisa 'mele ho boetse ho susumetsa ho tsamaea ha mala ka boeona, ho thusa ho loantša ho patoa. Kahoo, ho bohlokoa ho ikoetlisa bonyane makhetlo a 3 ka beke.

5. E-ea ka kamoreng ea ho hlapela hang ha u utloa ho le joalo

Ho bohlokoa ho ea ka kamoreng ea ho hlapela hang ha o ikutloa, hobane ho thibela le ho leleka setuloana ho ka lebisa ho pipitlelong. Lebaka ke hore sphincter e sa ithaopeng, mosifa o laolang ho feta ha setulo ka maleng, e ka ba botsoa mme ea qetella e thibela ho tsoa. Bona lisosa tse kholo tsa ho patoa.

6. ja lijo tse thibelang likokoana-hloko

Lijo tsa Probiotic ke tse nang le libaktheria tse ngata tse ntle bakeng sa mala, joalo ka yogurt e hlakileng, kombucha le kefir. Libaktheria tsa limela tsa mala li thusa ho sebetsana le likhoele tsa ho hlahisa lijo le ho amohela sebopeho sa mantle, ho thusa khahlanong le ho sokela. Morero ke ho sebelisa li-probiotic bonyane makhetlo a 3 ka beke, hape ho kanna ha hlokahala hore ho sebelisoe lipilisi tsa probiotic tse ka laeloang ke ngaka kapa setsebi sa phepo. Ithute ka melemo e meng le lijo tse ling tsa probiotic.

7. Qoba ho sebelisa litlolo tse hlatsoang

Ts'ebeliso ea khafetsa ea litlatsetso e ka mpefatsa lesapo la mala, ha mala a halefa ebile a ruruha, a sitisa ts'ebetso ea ona e nepahetseng ntle le ts'ebeliso ea meriana. Ho phaella moo, lino tse tahang li fetola limela tsa mala, tse mpefatsang ho sokela le tšilo ea lijo. Tseba likotsi tse ling tsa ts'ebeliso e tsoelang pele ea litlatsetso.

Keletso e 'ngoe ea bohlokoa ke ho tseba hore nako e ntle ea ho leka ho ea ntloaneng ke kamora ho ja, hobane mala a sebetsa ka ho ts'ila' me motsamao ona o thusa ho feta ha mantle.

Tlhahiso ea tlhaho ea ho patoa

Pheko e ntle ea tlhaho ea ho folisa ho patoa ke vithamine e latelang ea litholoana:

Lisebelisoa:

• 1 khalase ea yogurt e hlakileng;
• 1 khaba ea granola;
• Selae se le seng sa papaya;
• Lipalesa tse 2.

Mokhoa oa ho itokisa: Otla metsoako eohle ka seqheka 'me u noe se latelang, haholo hoseng.

Bakeng sa ho sokela bana, risepe e ntle ke ho etsa lero la lamunu ka sephapa le ho e fa ngoana hore a noe letsatsi le leng le le leng. Bona mehlala e meng ea litlhare tsa lapeng bakeng sa ho sokela.