Dr. Ed Santos
is a Medical expert in Saudi Arabia

Natural na gamot sa hindi makatae. Tips at pagkain laban sa constipation o tibi

Masama ang pakiramdam kapag nahirapan o hindi makadumi ang isang tao.

Bowel movement varies from person to person. Some people do not pass stools everyday but this does not mean that there is an abnormality in their digestive system. Constipation occurs when bowel movements become difficult or less frequent. More than three days of not being able to defecate make the stool or feces to become harder and more difficult to pass. You are considered constipated if you have two or more of the following for at least 3 months: straining during a bowel movement more than 25% of the time, hard stools more than 25% of the time, incomplete evacuation more than 25% of the time and two or fewer bowel movements in a week.

Constipation is due to various factors including a person's lifestyle. Some of the obvious culprits of this condition are low fiber diet, repeatedly ignoring the urge to defecate, not drinking enough water, or a lack of exercise or physical activities. Overuse of stimulant laxatives can also be a cause of constipation because it can lead to dependence. Hence, your body simply won’t function properly without them. On the other hand, certain medical conditions can also lead to constipation. For example, hypothyroidism, or an underactive thyroid gland, slows the body’s metabolic processes. Similarly, depression can also cause a general slowdown of the body’s normal processes, which can also affect the bowel.


Narito ang iilang mga simpleng tips at natural na lunas at gamut na hindi kailangan ng medisinang tablet, at para na rin makatipid

1. Dagdagan ang mga pagkain na mayaman sa fiber. Nakakatulong pampatae ang mga pagkain na mayamansa fiber. Ang halimbawa ng fiber rich foods ay ang mga fruits at gulay. Importante na parte ng bawat meal ang prutas at vegetables, dahil hindi lamang panlaban sa constipation (hindi makatae), kundi nakakapampabuti rin ito ng digestive health. Ito ang mga pagkain na magandang kasama sa iyong diet:

· Avocado, broccoli, green peas,

· Repolyo (Cabbage) at cauliflower

· Papaya

· Raisins (pasas)

· Guava

· Lemon o calamansi juice uminum ng isang basong mainit na tubig na may calamansi at asin sa umaga. Pampalinis din ito ng katawan.

· Spinachnakakalinis at pabago ng intestinal tract

· Oranges – hindi lamang mataas ang laman ng fiber ng oranges, mayaman din to sa Vitamin C

· Saging – Kailangang hinog na banana ang kainin, dahil kapag hilaw, baka mapalala pa ito. Kumain ng banana kasama ang isang basong mainit na gatas.

2. Uminum ng madaming tubig, lalong lalo na kapag nahihirapang makadumi. Dapat hindi bababa sa 8 basong tubig ang iinumin sa isang araw. Nakakalinis din ang tubig ng dumi sa katawan.


Mga pagkain at inumin na dapat iwasan

Iwasan ang mga pagkain na nagiging sanhi ng constipation o ng iyong hirap makadumi. Resulta ang constipation ng pagkain na mataas sa fats, refined sugar, at dairy. Narito ang iilang mga pagkain na dapat iwasan:

- Iwasan ang mga juice at soda, dahil kadalasan madami itong pampatamis na asukal na nakakasama lalo.

- Iwasan ang caffeine. Nakaka dehydrate ang caffeine.

- Iwsan ang mga alak / alcohol – katulad ng caffeine, nakaka-dehydrate ang alak.

- Tsitsiraya / chichiria / chips at crackers

- Cookies

- Hilaw na saging

- Fried foods tulad ng fries, doughnuts at onion rings

- Pagkain na madaming breading tulad ng fried chicken

- Dairy products tulad ng butter, ice cream, cheese, or yogurt

- Red meat (tulad ng baka at hita ng manok)

Upang maiwasan ang tibi o constipation, kailangan na sanayin na balance at healthy ang kinakain. Makakatulong ang pagkain ng light meals ng mas madaming beses sa isang araw (kaysa 2 beses lang kumain sa isang araw pero napakarami), at nakakatulong din ito sa metabolism at pampabawas din ng timbang.

Constipation, without an underlying medical condition, is easy to manage at home. You can start by increasing your intake of fluids and by engaging in physical activities to help stimulate the activity of your colon. Moreover, there are also several available natural home remedies to treat constipation. One of these is fresh lemon juice. The citric acid in lemon juice acts as a stimulant for your digestive system, and can also help flush out toxins and undigested material that may have built up along the walls of the colon. Mixing the juice with water does not only lessen the intensity of the lemon flavor, but helps get you the fluids you need to get everything moving normally again. On the other hand, you may also drink 1-2 cups of coffee to help stimulate your digestive system. Just don't overdo it because doing so may lead to the opposite effect because it can act as a diuretic and may flush out fluids needed to support normal bowel movement.

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About the author

Dr. Ed Santos

My uncles and aunts were pediatricians and family physicians, so I had an inkling that I would do primary care. So at a young age, I dreamt of becoming a physician.
Profession: Family Medicine
Saudi Arabia , Jeddah

The medical information contained in this section is not intended for treatment or prescription. It is used to complement, not replace, the communication between a patient and their physician. Reliance on any information provided by BuhayOFW or any medical experts is solely at your own risk. If you have a medical emergency, call your doctor or go to the hospital immediately.



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