Ngemuva kwamaholidi, nginemibuzo evela ezigulini zami ngokuthi bangayenza kanjani ukuyeka izinhliziyo zabo. Ngemuva kwamaqembu amaningi e-dinner, iziphuzo ezikhethekile, nokudla okumnandi, iziguli zami zivame ukuzwa izimpawu eziningi ze-acid reflux. Ngakho-ke, nginqume ukukufaka ezintweni okufanele ukwenze, noma ungenzi, ukusiza ukushaya kwenhliziyo yakho unyaka wonke.
Kungani Izimpawu Zenzeka?
I-Reflux ivela uma isisu esiswini noma isisu sehlehlela emuva emuva ku-esophagus yakho.
Iziguli ngokuvamile zichaza lo mkhuba njengenhliziyo. Ukuphuza isisu kuvamile futhi empeleni kungase kungabhekwa njengengxenye yesifo. Kodwa-ke, ukuguquka kwenhliziyo njalo kanye ne-reflux kungacasula uhlaka lwesifo sakho futhi kubangele isifo se-reflux ye-gastroesophageal (GERD).
Ukuphuza isifo ngokuvamile kuyinkinga yokwelapha. Esikhathini esiningi, iziguli zingakwazi ukuphatha izimpawu zabo ngokuphila nokuguqulwa kokudla. Kunezidakamizwa ezingaphezu kwe-counter, ezisiza ukunciphisa izimpawu. Kodwa-ke, abanye abantu bangase badinge ukwelashwa okunamandla noma ngisho nezinqubo zokuhlinza ukunqoba ukuguquka kwenhliziyo okungapheliyo.
Nakuba i-reflux ibhekwa njengesifo esilaphayo, ukwelashwa okungalungile kungabangela izinkinga ezinkulu esikhathini eside. Uma uthola izimpawu ze-acid reflux, thintana nodokotela kuqala ukuze uthole ukuxilongwa okunembile futhi uthole ukwelashwa okuphumelelayo.
Nazi amasu angu-12 alula angakusiza unciphise izimpawu zakho.
Gcina engqondweni "I-Rule Four," amaphuzu amane ayisihluthulelo emini, ngenkathi udla, futhi emva kokudla kwakho ukunciphisa izimpawu ze-acid reflux.
Izinto ezine okufanele zenze Kuzo zonke izinsuku
- Hlala Usebenza: Zama ukunamathela esimweni sokuzivocavoca. Nakuba kungase kube nzima ukulingana nesikhathi sokusebenza, kuyadingeka ngempela. Ukulahlekelwa kwesisindo kunciphisa izimpawu ze-reflux.
- Ungabhemisi: Esinye sezimbangela ze reflux ububuthakathaka bomzimba esiswini nasesiswini. I-Nicotine yinto engabangela lokhu buthakathaka. Futhi, zama ukugwema ukubhema umsizi emaphethweni kanye neminye imicimbi uma kungenzeka.
- Ungadli ebusuku: Lokhu kungase kube nzima kumaqembu e-dinner njengoba abaningi begijima kuze kube sebusuku, kodwa zama ukunamathela ekudleni kokudla okunzima nokudla okuyisisekelo ekuqaleni kosuku. Yidla ukudla okusheshayo, okulula okudliwayo futhi ubambelele ekutheni okuncane okulula, okulula okubandakanya amaqembu ebusuku.
- Ukunciphisa ukuphuza utshwala wakho: Kungakhathaliseki ukuthi iwayini esidlangalaleni noma ubhiya ngesikhathi sesitsha esikhulu, noma yikuphi ukuphuza utshwala kungase kube nzima kakhulu.
Izinto Ezinine Okufanele Uzenze Ngesikhathi Udla
- Gwema ama-fatti appetizers: Ukudla okunjengama-chips, ama-dips, ama-cheeses, nokudla okuthosiwe okunciphisa isisu sakho sokuchitha isikhathi. Lokhu kuvumela okuqukethwe okungaphezulu kwe-asidi nesisu ukugeleza emuva ku- oophagus yakho, kubangele ukuqubuka kwenhliziyo.
- Hydrate ngamanzi: Gwema amanzi e-soda futhi ugweme izithelo ze-citrus namajusi afana ne-grapefruit, i-orange ne-tomato. Lezi zinhlobo zeziphuzo zidala isidumbu esiningi esiswini sakho.
- Isizini kancane: Ukudla okunezinambuzane, kanye nezinto ezifana no-anyanisi nogalikhi, kuvame ukuphazamisa abantu abane-GERD nokwenza ukushaya kwenhliziyo kube nzima.
- Sebenzisa amapulethi amancane: Ukudla okudliwayo okukhulu kungabangela izimpawu, ngakho-ke zama ukudla ukudla okuncane nsuku zonke.
Izinto Ezinine Okumele Zenziwe Ngemva kokudla
- Nciphisa ikhofi nama-dessert: I- Chocolate ne-caffeine ingase ibe intandokazi, kodwa ngokuvamile idala izimpawu.
- Ihlehlisa phansi: Ukuzikhandla ngokomzimba emva kokudla kungaholela ku-reflux.
- Yeqa isinkwa se-post-dinner: I- Peppermint enye i-heartburn irritant.
- Hlala uphapheme: Ukudla ukudla okunomsoco kungakwenza ulale, kodwa ulwe nesifiso sokuthi ulale. Ukulala phansi kungakapheli amahora amathathu emva kokudla kungabangela izimpawu ze-acid reflux ukuze zivuleke.
Ngalezi zinguquko ezincane, ungasiza ekusizeni kwenhliziyo yakho ngisho noma uhlupheka nge-GERD. Mane ukhumbule I-Rule of Fours futhi uzokwehlisa noma mhlawumbe uqede i-asidi reflux yakho!
Umthombo:
UJacques AS, Iviki lika-Thanksgiving liphinde liviki lokuqwashisa ngezifo ze-Reflux. MDLinx. 2015.