Amathiphu 10 Wokuhamba Nge-IBS

Izinkinga zokuhamba, ukukhathazeka ngokufinyelela kokugezela, ukudla okungavamile, nokuphazamiseka kwezikhathi zokulala kungakusiza ukwandisa ukuphazamiseka kwezimpawu ze-IBS . Ngenhlanhla, kunezinto ongayenza ukuze ukwandise izinga lakho lokududuza njengoba uphuma.

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Zitholele Ngokwengqondo Ngokulungele

Ngaphezu kokwenza amalungiselelo okuhamba okuyisisekelo, thatha isikhathi sokuzibona ngeso lengqondo uqobo ngokusingatha ngempumelelo izinselelo oyobhekana nazo. Ukuvuselelwa kwengqondo kuyithuluzi eliphumelelayo lokuphumelela kwezemidlalo-ungayisebenzisa ukulungisa umzimba wakho ohambweni lwakho oluzayo.

Endaweni ethule, hlalani ngokuthula futhi ukhululeke umzimba wakho. Vala amehlo akho uhambe uhambo lwakho. Lokhu kuzokuvumela ukuba ubone izici ezikukhathazayo ngokukhethekile kuwe. Vula amehlo akho futhi uthuthukise uhlelo lokusingatha noma yiziphi izimo "ezimbi kunazo zonke". Vala amehlo akho futhi uphinde uvuselele uhlelo lwakho. Zibone ngeso lengqondo ukuthi ulawula zonke izinselelo ngendlela ekhululekile, eqiniseka. Lokhu kuzothuthukisa kakhulu ikhono lakho lokuhlala uzolile njengoba uhamba ngendlela yakho.

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Yilungiselele Ngaphambi Kokuthi Uhambe Nendlu

Ngokuvamile abantu abanqweneli ukwenza izinto ngaphandle kwezivamile ukubhekana nesimo esingapheli, becabanga ukuthi "bazinikela" kwisifo sabo. Ngokuphambene nalokho, ukuthatha izinyathelo ezisebenzayo zokubhekana nanoma yiziphi izimo ezingabazekayo kungaba nokunika amandla nokuzinzisa. Futhi njengoba wazi, noma yini ongayenza ukuzola umzimba wakho kuyoba nemiphumela emihle ohlelweni lwakho lokugaya. Zama lokhu:

• Khuluma nodokotela wakho. Ngaphambi kohambo lwakho, thintana nodokotela wakho mayelana nezinketho zemithi ukuze uphathe noma yiziphi izimpawu ezinzima. Futhi, cela imvume yokusebenzisa imikhiqizo engaphezu kwamakhompiyutha (i-OTCs) -jonga amaphilisi e-imodium we-diarrhea noma ama- laxatives wokuqothulwa-ukusiza ukunciphisa ukungakhululeki kwakho. Ungase ungayidingi, kepha ukwazi ukuthi kuyatholakala kungabangela kakhulu ukuthula kwengqondo.
• Phakamisa i-smart. Ezinye izinto ongazifaka zingase zibe ukudla okulula okubambisana ne-IBS (njengezintuthwane, imigoqo ye-gluten-free, ne-trail mix), ingane isula, izinguquko zezingubo, nemithi kadokotela noma imithi eminingi. Ukuze uthole ukuthula kwengqondo, ungase futhi ufune ukusebenzisa umkhiqizo wokungahambisani nomuntu, njengokuthi Kuxhomeke , futhi uma uhamba uhambo lomgwaqo, ungase ufune ukutshala imali encane yangasese ephathekayo ukuze uhlale esitokisini semoto yakho.
• Imephu ngaphandle kokungena endlini yokugezela. Manje kukhona izinhlelo zokusebenza eziningi zokusiza zokugezela idivayisi yakho yeselula. Ukwazi kusengaphambili ukuthi izindawo zokugeza zingatholakala kanjani ngokuqinisekile zingasiza ukugcina izinga lakho lokukhathazeka liphansi.

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Yidla Smart

Ukuhamba kungabangela ukucindezeleka ngaphakathi kwayo futhi ngezinye izikhathi kuhilela ushintsho emawashi omzimba kanye nasezinkundleni zokulala, konke okungakwenza ukwenza izimpawu zakho ze-IBS zibi nakakhulu. Into eyodwa ophethe ngayo yilokho okukhetha ukukudla.

Ngenxa yokuthi umzimba wakho uzosebenzisana nalezi ezinye izinto ezingabangela amandla, zinike isikhathi sokuphumula uma kuziwa ekudleni. Mhlawumbe lesi yisikhathi sokuzama ukunamathela ekudleni okuphansi kwe-FODMAP futhi ugweme ukudla okuphezulu kwe-FODMAP.

Kungaba yinselele ukuthola ukudla okunomsoco, okunomsoco lapho uhamba. Kodwa-ke, izindawo eziningi zokudla okusheshayo manje zinikeza izinketho ezinempilo ezinjengokukhukhulwa kwezinkukhu, ama-saladi nama-smoothies. Uma kunokwenzeka, gwema ukudla okungenamsoco kanye nokudla okuthosiwe njengoba kungakhonza ukubeka izimpawu ezingadingeki.

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Ukusebenza ekugcineni umzimba wakho ukhululekile

Ngenxa yokuthi ukuhamba kungabangela ukucindezeleka, kubalulekile ukuthi uhlanganyele emisebenzini ezosiza ekunciphiseni ukucindezeleka. Ukuzivocavoca umzimba kuyindlela elula yokwenza lokho futhi kungasebenza kakhulu ekuzigcineni uzinzile.

Njengazo zonke izinto, uthola ngcono ngokuzijwayeza. Zama lezi zindlela ezihlukahlukene ukuthola ukuthi yiluphi uhlobo lokuzilibazisa okusebenza kahle kuwe futhi usebenzise, ​​usebenzise, ​​usebenzise!

• Ukubonakala
• Ukuzivocavoca okujulile
• Ukuphumula kwemisipha okuqhubekayo

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Xoxa kwabangani bakho

Ukubhekana ne-IBS kunzima ngokwanele. Ungenzi ngokwakho ngokwakho ngokuzama ukufihla ukucindezeleka kwakho kubangane bakho abahamba nabo. Uma uzodinga indawo yokuhlala ekhethekile, khuluma! Unenkinga yezokwelapha esemthethweni ngakho-ke unelungelo lokuqinisekisa ukuthi uzokhululeka ngangokunokwenzeka.

Khumbula, iningi labantu linesifiso sangempela sokusiza. Njengoba kunikezwe izibalo eziphezulu ze-IBS kubantu abaningi, ungase umangale ukuthola ukuthi ubani omunye osebenzelana nayo into efanayo. Ungasho nje ukuthi, "Ngine-disorder digestive which sometimes causes me to be sick when I travel. Ngakho-ke kudingeka ngiqaphele lokho engikudlayo futhi kungadingeka ngichithe isikhathi esengeziwe endlini yokugezela."

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Qaphela Umzimba Wakho Womzimba

Ngokufanele, izindlela ezitholakala emzimbeni wethu ezilawula ukulala, ukudla, kanye nokuhamba kwemfuyo konke kusebenza ngokuvumelana nesigqi sangaphakathi. Ukuhamba, ikakhulukazi phakathi kwezindawo zesikhathi, kungaphonsa iwashi lomzimba wakho bese ubeka ezinye izimpawu ze-IBS. Ngokuyinhloko, ukuhamba kungakusiza ingozi yokuthola amandla.

Ngokufana nokubaluleka kokubeka usana olusha esimisweni, zama ukuhlonipha futhi unake isidingo somzimba wakho sokubikezela. Noma nini lapho kungenzeka, zama ukugcina ukuvumelana okunye ngesikhathi sakho sokudla kanye nezikhathi zokulala.

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Hambisa Umzimba Wakho

Noma kunini lapho kungenzeka khona, faka kokuvivinya umzimba okulula. Ukuqeda ukucindezeleka okuqinisekisiwe, kuyozizwa kuhle ukuthola ukuxubha kwegazi lakho kanye nemisipha yakho namalungu akho athuthela. Sula imilenze yakho endaweni yokuphumula noma uhambe ngezinyathelo zezindiza. Gwema ukuqeqeshwa okungavamile ngesikhathi sokuhamba njengoba ungafuni ukubeka ukucindezeleka okuqhubekayo kumzimba wakho wokuzivikela.

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Hlala unamanzi

Ukwehla kwamanzi kuyingozi enkulu kakhulu yokuhamba, ikakhulukazi ezindizeni. Ukwanela okwanele kokungenisa uketshezi kubalulekile ekugayeni kahle. Uma ungaphuzi amanzi anele, uzibeka engozini yokuqothulwa.

Ngokufanayo, uma ulungele ukuhuda iziqephu, uzodinga ukugcwalisa noma yikuphi uketshezi olulahlekile ekuhambeni kwakho okuphindaphindiwe endlini yokugezela. Phuza amanzi amaningi ebhodleleni phakathi nohambo lwakho. Zama ukugwema uphuzo oludakayo ne-caffeine-ngaphezu kokufaka isandla ekwenzeni ukuphelelwa amandla kwamanzi, kungacasula ohlelweni lwakho lokugaya.

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Gwema ukutheleleka

Into yokugcina ofuna ukuyenza ukucindezela isimo sakho sezempilo esivele sivele ngokuzibeka ekutheleleni okungafuneki kwebhaktheriya, eyaziwa ngokuthi yisifo sohudo . Zivikele ngokwenza okulandelayo:

• Phuza kuphela amabhodlela noma amanzi abilisiwe.
• Gwema abathengisi emgwaqweni noma ezinye izinhlobo zokudla ezingenampilo.
• Gwema imifino eluhlaza noma engaphekiwe noma izithelo.
• Gwema inyama eluhlaza noma engaphekiwe kanye nezinhlanzi zasolwandle.

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Kujabulele!

Naphezu kokuncintisana, ukuhamba kugcwele izinzuzo eziningi ezithuthukisa impilo nokuzijabulisa. Imivuzo ingaba enkulu kakhulu! Futhi ngenkathi i-IBS ingaba yinkinga yokuzihlukanisa, ukuthatha izinyathelo zokuphuma ezweni kungakhathaliseki ukuthi kunokukhathazeka kungaba nokunika amandla kakhulu. Bheka ukuhamba ngakunye njengempumelelo uma ngabe uzizwa kanjani noma yiziphi izimpawu ozibonayo.

_Umthombo:

_{I-National Digestive Clearinghouse Information Clearinghouse (NDDIC) "Izifo Zokudla".}