Qabziyatni yo’qotish va ovqat hazm qilishni osonlashtirish usullari

Band turmush tarzi, qayta ishlangan ovqatlar, kam tolali gazaklar va ichimliklar, kamroq suv yoki suyuqlik ichish, jismoniy faoliyatning etishmasligi yoki uzoq vaqt davomida o’tirish, hissiy stress yoki tashvish ovqat hazm qilish funktsiyasiga ta’sir qilishi, ichak harakatini kamaytirishi va ich qotishi xavfini oshirishi mumkin. Bundan tashqari, odamlar bu kunlarda og’riq qoldiruvchi va antasidlarni juda tez-tez qabul qilishadi va yon ta’sir sifatida ich qotishi paydo bo’lishi mumkin.

Ichak salomatligining ahamiyati

Yaqinda ichak salomatligi muhim tadqiqot sohasiga aylandi. Endi ular buni odamlarning umumiy farovonligiga hissa qo’shishni rejalashtirmoqdalar.

• Ichak salomatligi miya bilan ichak-miya o’qi orqali va jigar bilan ichak-jigar o’qi orqali bog’lanadi.
• Hozirgi vaqtda ichakning turli organlar va ruhiy holatlar bilan bog’liqligi o’rganilmoqda, ichak sog’lig’ining ahamiyati va nima uchun u e’tiborga olinmasligini e’lon qiladi.
• Ovqat hazm qilish buzilishining ba’zi belgilari yurak urishi, shishish, oshqozon og’rig’i va hokazo.
• Ovqat hazm qilish yomonligining ayrim belgilari orasida diareya, ich qotishi, shishiradi va hokazo.

Mashq qilish va ovqat hazm qilish o’zaro bog’liqdir.

Ovqat hazm qilishga yordam beradi

• Ovqat hazm qilish tizimi sog’lig’ida inson nima iste’mol qilishi doimo muhim bo’lgan.
• Ovqat hazm qilishga yordam beradigan qo’l bilan mashq qilish, harakat va cho’zish kabi boshqa omillar ham ichaklaringiz farovonligida muhim rol o’ynaydi.
• Agar cho‘zish ovqat hazm qilish uchun foydalimi, deb o‘ylayotgan bo‘lsangiz, yurish, cho‘zish va egilish kabi oddiy mashqlar ovqat hazm qilish uchun mo‘jizalar yaratishini bilib, yengil tortasiz!

Siz ovqat yomon hazm qilish qanday kechishiga qiziqsangiz kerak, biz tez hazm qilish uchun bir necha oson usullarini muhokama qilamiz.

Ovqat hazim qilish cho’zilish

1. Orqa miya egilishi

• Ichak sog’lig’i va umumiy tana moslashuvchanligini yaxshilashdagi foydalari uchun amalga oshirilgan egilish mashqlari. Bu odamga ich qotishini engillashtirishga yordam berishi mumkin.
• Cho’zilish mashqlari ovqat hazm qilish uchun foydalidir, shuningdek, orqa miya egilishi ichak harakatini va orqa miya harakatchanligini yaxshilaydi, ovqat hazm qilishga yordam beradi va ichakka qon oqimini oshiradi.

Keling, ich qotib qolishdan xalos bo’lish uchun pozani qanday qilishni ko’rib chiqaylik:

• Bu mashqni bajarish uchun chalqancha yotib, qo‘llaringizni yon tomonlarga cho‘zing, kaftlaringizni pastga tushiring. Bir oyog’ingizni tizzadan egib, ikkinchi oyog’iga tushsin.
• Pozani 4-5 nafas davomida ushlab turing va keyin bu qadamlarni qarama-qarshi tomondan takrorlang. Ushbu oddiy mashqni bajarayotganda, asosiy mushaklaringizni jalb qilishni va cho’zishni his qilishni unutmang.

2. Mushuk va sigir pozasi

• Mushuk-sigir pozasi an’anaviy “mushuk pozasi” va “sigir pozasi” ning uyg’unlashuvidir. Ma’lumki, bu poza umurtqa pog’onasini, orqa mushaklarini va qorinni cho’zadi.
• Orqa, pastki orqa va qorinning bu qo’shma harakati peristaltika harakatiga yordam beradi va ichak tarkibining oson harakatlanishiga yordam beradi. Ushbu yoga pozasi sizning ichki a’zolaringiz uchun yumshoq massajga o’xshaydi.

Qabziyatdan xalos bo’lish uchun qanday qilib cho’zishingiz mumkin:

• Mushuk-sigir pozasini bajarish uchun tiz cho’kib, kaftlaringizni erga qo’ying, shunda ular bir-biriga to’g’ri keladi va orqangizni tekis tuting. Bu neytral pozitsiya.
• Sigir holatiga kirish uchun dum suyagini muloyimlik bilan yuqoriga ko’taring, belingizni egib, qorin pastga tushsin. Ushbu pozani ushlab turganda bo’yiningizni muloyimlik bilan uzaytirish va orqa va asosiy mushaklaringizni jalb qilish uchun yuqoriga qarang. Ushbu pozani 4-5 marta nafas oling va orqaga qayting.
• Mushuk pozasiga kirish uchun dum suyagi va qorinni asta-sekin umurtqa pog’onangizga tortib, o’zangizni torting. Ushbu pozani 4-5 nafas davomida ushlab turing va keyin neytral holatga qayting.
• This exercise increases the blood flow to your intestines and is one of the best stretches for digestion and is also known to be one of the best stretches for constipation.- • Ushbu mashq ichaklarga qon oqimini oshiradi va ovqat hazm qilish uchun eng yaxshi cho’zilishlardan biri hisoblanadi va ich qotishi uchun eng yaxshi cho’zilishlardan biri sifatida ham tanilgan.

3. Forward Lunge – Oldinga siljish

• Thinking about how to speed up digestion? The forward lunge is a simple yet effective exercise to strengthen your glutes and engage your core. – • Ovqat hazm qilishni qanday tezlashtirish haqida o’ylayapsizmi? Oldinga suzish – bu glutalarni mustahkamlash va yadroni jalb qilish uchun oddiy, ammo samarali mashq.

You can do this exercise for digestion, as mentioned below: – Quyida aytib o’tilganidek, ovqat hazm qilish uchun ushbu mashqni bajarishingiz mumkin:

• To perform a forward lunge, stand with feet hip-width apart. – • Oldinga siljish uchun oyoqlaringizni elkangiz kengligida ochib turing.
• Now take a step backwards. Engage your core, activate your glutes, and slowly bend this knee as close to the ground as possible while keeping the shin of your forward leg straight. Don’t let your knee touch the ground. Go as close to the ground as possible.- • Endi orqaga qadam tashlang. Yadrongizni torting, glutalarni faollashtiring va oldingi boldiringizni to’g’ri ushlab turgan holda, tizzangizni iloji boricha erga yaqinroq buking. Tizzangiz erga tegishiga yo’l qo’ymang. Iloji boricha erga yaqinlashing.
• This pose stretches the core and puts pressure on the gut, which can help relieve constipation. Therefore, this stretch also qualifies as one of the best stretches to help with constipation. – • Bu poza yadroni cho’zadi va ichaklarga bosim o’tkazadi, bu esa ich qotishidan xalos bo’lishga yordam beradi. Shunday qilib, bu cho’zish ham ich qotishiga yordam beradigan eng yaxshi cho’zilishlardan biri hisoblanadi.

4. Boat Pose – Qayiq pozasi

The boat pose is an efficient way to strengthen your core and aid digestion. – Qayiq pozasi sizning yadrongizni mustahkamlash va ovqat hazm qilishga yordam berishning samarali usulidir.

• It can improve the secretion of digestive juices, which in turn makes the digestion of food easy.- • Ovqat hazm qilish shiralarining sekretsiyasini yaxshilashi mumkin, bu esa o’z navbatida ovqat hazm bo’lishini osonlashtiradi.
• Boat pose also powers up the intestines and helps with bowel movement.- • Qayiq pozasi ham ichaklarni faollashtiradi va ichak harakatiga yordam beradi.

Here’s how you can do this fruitful exercise for digestion: – Ovqat hazm qilish uchun ushbu samarali mashqni qanday qilishingiz mumkin:

• To perform this pose, sit with your knees bent and feet on the floor on your back on the ground. It is a neutral pose.- • Bu pozani bajarish uchun tizzalaringizni bukib, oyoqlaringizni erga chalqancha qilib o‘tiring. Bu neytral poza.
• To get into the boat pose, lift your chest while placing your hands parallel to your knees. Breathe in during this part. Engage your core and inner thighs and lift your legs to knee height spreading out your toes. – • Qayiq pozasiga kirish uchun qo’llaringizni tizzangizga parallel qo’yib, ko’kragingizni ko’taring. Ushbu qismda nafas oling. Yadro va ichki sonlaringizni bog’lang va oyoqlaringizni tizzagacha ko’taring va barmoqlaringizni yoyib chiqing.
• Straighten your legs while breathing out. Hold this pose for 4-5 breaths. Feel the pinch in your belly and the stretch in your back for maximum gain.- • Nafas olayotganda oyoqlaringizni tekislang. Ushbu pozani 4-5 nafas davomida ushlab turing. Maksimal foyda olish uchun qorningizdagi chimchilash va orqangizdagi cho’zilishni his qiling.
• Practice these exercises to help digestion. – • Ovqat hazm qilishga yordam berish uchun ushbu mashqlarni bajaring.

5. The Deep Squat – O’tirib turish

Now squats are the usual routine in exercise. But do you know deep squat is excellent for chronic constipation? – Hozirgi kunda o’tirib-turish mashqi keng tarqalgan mashqdir. Ammo chuqur chayqalish surunkali ich qotish uchun ajoyib ekanligini bilasizmi?

• The pose helps align the anal canal with the last part of the intestine, helps in the easy and proper release of gases and improves bowel movement. – • Poza anal kanalni ichakning oxirgi qismiga moslashtirishga yordam beradi, gazlarning oson va to’g’ri o’tishiga yordam beradi va ichak harakatini yaxshilaydi.
• A deep squat is a type of squat in which your hips are supposed to go all the way down below the level of your knees. This motion is known to help gastric emptying and easy passage of stools. – • O’tirib turish – bu sizning soningizni tizzangizdan pastga tushirishni talab qiladigan cho’kish turi. Ma’lumki, bu harakat oshqozonni bo’shatishga yordam beradi va axlatni o’tkazishni osonlashtiradi.

What you need to do for this pose is: – Ushbu poza uchun nima qilish kerak:

• With feet slightly wider than hip-width apart, keep your ankle and knee in a vertical stack (the shin should be vertical), and lower your back and butt towards the ground.- • Oyoqlarni son kengligidan bir oz kengroq qilib, to’piq va tizzangizni vertikal holda tuting (stop vertikal bo’lishi kerak), orqa va dumbangizni erga qarab tushiring.
• Squat as far as you are comfortable while maintaining the vertical shin position.- • Vertikal boldir holatini saqlab, o’zingizga qulay bo’lgan masofaga cho’kib turing.
• Hold this pose for a second and then return to the starting position. – • Ushbu pozani bir soniya ushlab turing va keyin boshlang’ich pozitsiyasiga qayting.
• Repeat this squat ten times for the best results. – • Eng yaxshi natijaga erishish uchun bu cho’kishni o’n marta takrorlang.

Wind-relieving pose – Shamolni engillashtiruvchi poza

Feeling blocked up? Try the wind-relieving pose. – Bloklangan his qilyapsizmi? Shamolni engillashtiradigan pozani sinab ko’ring.

It is an easy pose for beginners that can help alleviate gas associated with constipation.- Bu ich qotishi bilan bog’liq gazni engillashtirishga yordam beradigan yangi boshlanuvchilar uchun oson poza.

• The pose massages the abdominal organs and opens up the orifices of the digestive system, clearing the accumulated gases.- • Poza qorin bo’shlig’i a’zolarini massaj qiladi va ovqat hazm qilish tizimining teshiklarini ochadi, to’plangan gazlarni tozalaydi.

Here’s how you can do yoga poses for bloating and constipation:- Shishish va ich qotishi uchun yoga pozalarini qanday qilishingiz mumkin:

• To perform this pose, lie on the back and fold your knees.- • Ushbu pozani bajarish uchun orqa tomondan yotib, tizzalaringizni buking.
• Now hold the folded knees with your arms and move them slowly towards your chest such that it puts pressure on your gut.- • Endi buklangan tizzalaringizni qo’llaringiz bilan ushlang va ularni sekin ko’kragingizga qarab harakatlantiring, shunda u ichakka bosim o’tkazadi.
• Now, lift your head off the floor and move it forward till your forehead touches your knees.- • Endi boshingizni poldan ko’taring va peshonangiz tizzangizga tegguncha oldinga siljiting.
• Hold this pose for 4-5 breaths and then relax.- • Ushbu pozani 4-5 marta nafas oling va keyin dam oling.
• Repeat this pose 2-3 times for good results.- • Ushbu pozani 4-5 marta nafas oling va keyin dam oling.
• Relieving wind helps with bloating and makes stool motion easier, making it one of the bowel movement stretches for constipation. – • Shamolni engillashtirish shishiradi va najas harakatini osonlashtiradi, bu ichak harakatini ich qotishi uchun cho’zilgan ichaklardan biriga aylantiradi.