Ngokungafani neminye yeminye yempilo yezempilo, ukuphulukiswa komzimba we-bowel syndrome (IBS) akatholakali ngokuthola imithi eyodwa elula . Esikhundleni salokho, abantu abane-IBS basebenzisa amasu ahlukahlukene ukuze banciphise izimpawu zabo .
Kusukela ekushiseni kanye netiye ukuze unciphise ukukhathazeka kwesisu ukuhlela ngokucophelela lokho okudlayo nokufunda izindlela zokuphumula, kunezinyathelo eziningi ongazithatha. Ngoba wonke umuntu osebenzisana ne-IBS uhlukile, abanye bangase basebenze kangcono kunabanye futhi ungase ubheke inhlanganisela yamasu. Ngokuhambisana nokusikisela kukadokotela wakho, lokhu kungakusiza uthole ukukhululeka ekuhluphekeni kwansuku zonke kwe-IBS .
Sebenzisa Ukushisa
Kunezinketho ezimbili ezijabulisayo lapha: i-pad yokushisa noma ibhodlela lamanzi ashisayo. Ngamunye wabo unikeza inzuzo ehlukile. I-pad yokushisa inikeza ukushisa okungenamandla kancane kunebhodlela lamanzi ashisayo. Noma kunjalo, ibhodlela lamanzi ashisayo linikeza inketho ephephile yokusebenzisa ngenkathi ulele.
Noma iyiphi inketho ilula - vele ubeke pad noma ibhodlela engxenyeni yesisu sakho esizizwa sikhulu kakhulu. Noma ngabe iyiphi inketho oyisebenzisayo, qiniseka ukuvikela isikhumba sakho ngendwangu noma ezimbili zokugqoka ukuvimbela ukushisa.
Ngaphandle kwezinzuzo ezingokwengqondo zokushisa okufudumele, kukhona ucwaningo lokusikisela ukuthi ukusetshenziswa kokushisa kwangaphandle kunganikeza ukukhululeka kobuhlungu.
Sip Tea Ebusayo
Njengokushisa kwakho okufudumayo, indebe yetiye ye-herbal inikeza ukuzolisa okungokwenyama okudinga kakhulu. Noma kunjalo, ama-herbal teas alethe enye into etafuleni.
Izinhlobo eziningana ze-herbal teas ziye zacatshangwa ukuthi ziqukethe izithako ezilula izimpawu zokugaya. Isibonelo, itiye le-peppermint kuyindlela enhle uma uzwa ubuhlungu ngenxa yokuthi iduduza ipheshana le-GI. Ngokufanayo, i-anise ne-fennel teas ingasiza ekunciphiseni ukuqotshwa.
Thatha i-Probiotic Supplement
Isisho esidala esithi "into enhle kakhulu kusukela isinkwa esisikiwe" sibonisa ukuthi bangaki abazwayo ngama- probiotics we-IBS . Lezi zingqikithi okuthiwa "ezinobungane" zibonakala zizosiza ukulinganisa amabhaktheriya ngaphakathi kwegulini futhi kubonakala sengathi akunandaba. Lokhu kudingeke ukuba uzame.
Inkinga enoxhaso oluningi lokucwaninga kuze kube manje yi- Bifidobacterium infantis . Njengoba kunanoma yikuphi okungeziwe ngaphezulu kwe-counter , qiniseka ukuthi uhlole nodokotela wakho imvume ngaphambi kokuthenga noma ukuthatha i-probiotic.
Uyazi ukuthi ungathola futhi ama-probiotics ekudleni? Ukudla okunomsoco yilokho okulungiselelwe ngendlela equkethe izinhlobo ezihlukahlukene ze-probiotiki ezinobungane. Lezi azizona eziyinkimbinkimbi njengoba zizwakala, noma. I-yogurt kanye ne-sauerkraut (fresh, hhayi emathinini) yizibonelo ezimbili ezidumile.
Gcina idayari yokudla
Ngezinye izikhathi ungadla okuthile futhi uphelele kahle. Nokho, ngelinye ilanga ukudla okufanayo kuye kwaphindaphindiwe ngenxa yobuhlungu. Kungaba yimfihlakalo ngokuthi kungani kunjalo.
Idayari yokudla iyindlela eyodwa yokusiza ukuthatha okungahleliwe ngaphandle kwezimpawu zakho. Ingakwazi ukulandelela lokho okudlayo, ukuthi uzizwa kanjani, nezinye izimo ezingenza umehluko. Le rekhodi ebhaliwe ingakusiza ukuthi ubone amaphethini ongawaqapheli.
Konke okumele ukwenze ukugcina i-akhawunti ebhaliwe yalokho okudlayo kanye nezinye izinto zangaphandle (ukucindezeleka, ukulala, umjikelezo wesimiso, njll) okungase kube negalelo ekuhluphekeni kwakho. Akudingeki ukuba kube olunzulu, amanothi nje okusheshayo azokwenza.
Funda Lokho Ongakwenza Futhi Ongakwazi Ukudla
Awusohlanga uma ucabanga ukuthi ukudla odlayo kunomthelela kule nkinga. Kunezikhombisi ezimbili eziyisisekelo ongahamba kuzo ukuthola ukudla kwakho kwe-IBS zokuqala:
Cabanga ngokudla okuphansi kwe-FODMAP. Ukudla okuphansi kwe-FODMAP yikuphela kokudla okunomsizi wocwaningo lokusebenza kwawo ekunciphiseni izimpawu ze-IBS. Ukudla kudinga ukuthi uvimbele amanye ama-carbohydrates isikhathi esithile bese ubangeza kancane kancane ukuze uhlole ukubekezelelana kwakho.
Zama ukudla kokuqeda. Ukudla ekuqedeni kuhilela ukugwema ukudla okungabangela ukuba kube khona isikhathi semasonto amane kuya kwangu-8 ukuhlola noma yimuphi umphumela ezenzakalweni zakho. Ekupheleni kwesikhathi sokuqeda, uvuselela kabusha ukudla ukuze ubone ukuthi ngabe ubangela ngempela inkinga.
Kukhona nokudla okuthile okungabangela noma kunciphise izimpawu ezithile ze-IBS. Ukufunda ukuthi yikuphi ukudla okumele ugweme noma ujabulele ukuphefumula kwegesi, ukuqotshwa, noma ukuhanjiswa kungenza izimangaliso empilweni yakho yansuku zonke nenhlalakahle.
Khulisa kancane kancane ukungena kwakho kwe-Fiber
Abantu abaningi abasebenzisana ne-IBS badinga ngokungadingekile i-fiber ngoba besaba ukuthi kuzoba ngcono izimpawu zabo. I-fiber yesidingo ngempela ibalulekile ekusebenzeni kahle emathunjini futhi ingatholakala ezitshalweni nezitshalo.
Kuzo izinhlelo ezibucayi, njengalabo abane-IBS, kubalulekile ukwandisa i-fiber ukungenisa kancane kancane ukuze ikholoni yakho inikwe isikhathi sokulungisa.
Izinto ezimbili okufanele uzikhumbule:
- Qaphela u- bran, njengoba abantu abaningi abane-IBS bebika ukuthi kuyacasula ohlelweni.
- Ungathola ukuthi kuyasiza ukuqala ngezithelo nemifino ephansi ye-FODMAP .
Funda indlela yokudla
Ungathola kahle ukuthi kukhona ukudla okuqondile okwenza i-IBS yakho ibe nzima nakakhulu. Kungase kudingeke nesikhathi sakho ukubheka imikhuba yakho yokudla ngoba lokhu kungabangela nomthelela ekusebenzeni kwamathumbu.
Amanye amasu athile afaka:
- Ukudla esimisweni esivamile, esibikezelwayo.
- Kudla ukudla okuncane.
- Gwema ukudla okunamafutha, okunamafutha.
- Gwema ukudla kwe-gassy .
Funda Ukuzivocavoca Ukuzivocavoca
Njengoba izimpawu ze-IBS zivame ukuthinteka ukucindezeleka , esinye sezikhali ezinamandla kunayo yonke ye-IBS ye-arsenal yakho yikhono lokuzinza umzimba wakho.
Ukuzijwayeza kokuzivocavoca umzimba kusiza ukunciphisa izinga lakho lokukhathazeka okuyisisekelo. Ngaphezu kwalokho, bakunikeza indlela yokuphatha izimpawu zokukhathazeka ngesikhathi sangempela lapho ukukhathazeka okunjalo kubangelwa izenzakalo zangaphandle njenge- IBS attack .
Kunezinhlobo ezintathu eziyisisekelo zokuzivocavoca - ukubukeka, ukuphefumula okujulile , nokuphumula komzimba . Ngokuzama okuncane, unganquma ukuthi iyiphi umsebenzi ongcono kuwe.
Zama isithombe sokuqondiswa sosizo lwezinhlungu
Izithombe eziqondiswayo kuyindlela ehilela ukusebenzisa amandla emcabango ngomzamo wokuletha izinguquko ezifisayo emzimbeni. Nakuba kungekho ucwaningo oluvumela ngokuqondile izithombe eziqondisiwe ze-IBS, kukhona ucwaningo olwenzile ukunciphisa ukuhlupheka ngezifo ezihlukahlukene zabantu.
Into enhle ngemifanekiso eqondiswayo yindlela yokuphepha yokusebenza. Lokhu into ongazama wena ngokwakho noma ngosizo lochwepheshe oqeqeshiwe.
Thola Ukusekelwa
Masibhekane nakho, i-IBS icindezela. Ukucindezeleka kwe-IBS ngokuvamile kuvame ukwenza izimpawu zibi nakakhulu.
Asikho isidingo sokuhamba yedwa. Inketho enhle yiqembu le-IBS le-intanethi elisezingeni eliphezulu, elitholakala kalula kumawebhusayithi ama-stand alone noma amasayithi omphakathi wezokuxhumana njenge-Facebook.
Enye indlela ukufuna usizo lwe-psychotherapist oqeqeshiwe. Lokhu akusho ukuthi i- IBS yakho yonke inhloko yakho . Kunalokho, ukwelashwa kungasiza ngoba kuhloswe ukuxhumana phakathi kwabangcindezi bangaphandle, ubuchopho bakho, nesisu sakho. Ukwengeza, ukusebenza nomhlengikazi omuhle kungakusiza ukuba ubhekane nokucindezeleka kanye nokuphazamiseka kwemvelo ye-IBS.
Izinhlobo ezimbili zokwelapha, ikakhulukazi, zisekela ucwaningo lokusebenza kwazo ekunciphiseni izimpawu ze-IBS: