Ifaka amanzi futhi ithambise indle, futhi amanzi afudumele noma ane-carbonated ekuseni angasiza.
I-yoghurt ne-kimchi inikeza amagciwane anenzuzo asiza ukunciphisa ukuqunjelwa.
Ama-prunes kanye nejusi ye-prune ane-fiber ephezulu futhi asiza ekudambiseni ukuqunjelwa.
Ubisi lungenza ukuqunjelwa kube kubi kakhulu, ikakhulukazi kulabo abangabekezeleli i-lactose.
Ukuvivinya umzimba njalo kusiza ekuvimbeleni nasekuqedeni ukuqunjelwa.
Ukusetshenziswa kwe-caffeine ngokulinganisela kungasiza ukuvuselela ukugaya futhi kudambise ukuqunjelwa.
Hlukana nenyama, ukudla okusheshayo, ukudla okulula okune-fiber encane nokudla okuthosiwe kakhulu, ukudla okufakwe emabhokisini nokudla okuqandisiwe, nokudla okugayiwe.