Ukuba ne- gesi emathunjini kuyingxenye evamile kakhulu yenqubo yokugaya ukudla, kodwa ngezinye izikhathi, igesi ingaba ukuphazamiseka okuphawulekayo. Izimbangela zegesi zingabandakanya ukudla ukudla okunye , ukugwinya umoya ngenkathi bedla, bephuza utshwala obushubile, nokubekezelelana kwe-lactose . Uma igesi idalwa noma isetshenziselwa indlela yokugaya , kufanele iphume ngandlela-thile-futhi lokho kungenzeka noma ngomlomo (belching) noma i-anus (flatulence).
Lapho i-gesi emathunjini ishaqhazela esiswini , ingabangela ukuqhuma nokubuhlungu. Kungase kube namahloni lapho isisu senza umsindo wokugcoba ngesikhathi esingenasici, njengesikhathi somhlangano emsebenzini. Kulabo abanobudlova negesi, kuvamile ukubuka nxazonke ukuthola ikhambi lasekhaya ukuzama ukulixosha.
Kunezixazululo ezingaphezu kwe-counter- kanye (ngisho nemithi eminingana yemithi kadokotela) engasiza ekunciphiseni igesi, kodwa lezi zokwelapha zingathatha isikhathi futhi zingase zibe nemiphumela emibi. Endabeni yalabo asebevele bethatha imithi eyodwa noma ngaphezulu, ukungeza okwengeziwe kungase kungabi yikufisa. Ngenhlanhla, kunezinyathelo eziningi zokuhamba komzimba ukuzama ngaphambi kokuphendukela kumithi ukuze unciphise izinkinga ngegesi.
Hamba Ukuhamba
Into elula ukuqala nayo ukuxosha igesi ukuhamba. Ukuhamba noma ukubamba iqhaza kunoma yiluphi olunye uhlobo lokuzivocavoca kwenhliziyo njalo kungasiza ukugcina indlela yokugaya ukudla isebenza ngendlela efanele.
Ukuhamba ngemva kokudla ukudla, noma lapho igesi ibangela ukungakhululeki, kungasiza ukuhambisa igesi ngaphandle komzimba. Ngaphezu kwalokho, sonke sidinga ukuzivocavoca kwempilo engcono kakhulu, futhi ukuhamba okusheshayo kuyindlela enhle yokungena kuyo imizuzu engama-30 ngosuku. Kulabo abane-type 2 yesifo sikashukela, ukuhamba cishe imizuzu engu-15 emva kokudla kungasiza ukulawula ushukela wegazi.
> Umthombo:
> Colberg SR, uZarrabi L, uBennington L, et al. "Ukuhamba ngePostprandial kungcono ukunciphisa umphumela wokudla kwesidlo sakusihlwa kunomsebenzi wokudla kwangaphambi kokudla ukudla okwenziwe ngohlobo lwesifo sikashukela." J Am Med Dir Assoc. 2009; 10: 394-397. i-doi: 10.1016 / j.jamda.2009.03.015.
Themba Ngecala Lakho
Ukulala ohlangothini olulodwa embhedeni, embhedeni, noma phansi, nokuguqa amadolo kuze kube esifubeni kungasiza futhi ngegesi. Lesi sikhundla singasiza ukukhulula noma yiliphi igesi elisemathunjini aphansi.
Kungathatha isikhathi esingaphezu kwemizuzu embalwa, futhi ukuhambisa imilenze kancane kancane esifubeni bese ubuyela phansi kungasiza. Ukubamba ngamadolo njengoba kukhishwa esifubeni kungasiza futhi, kodwa ungacindezeli isikhundla uma kubangela ubuhlungu obukhulu.
I-Squat
Ukuqhekeka phansi, ngokuguqa ngamadolo kuze kube phansi phansi, kungasiza futhi ukukhulula igesi. Izikhali zingaphumula phezulu kwemilenze, noma izandla zingasetshenziswa ukuzinza ngokuzibeka phansi noma ngemuva kwesihlalo.
Phuma kule ndawo kuze kube yilapho kunomuzwa wokuthi igesi iyaqala ukuhamba; Empeleni, lesi simo singase sibangele nokunyakaza kwamathumbu. Kulabo abakwazi ukukwenza, enye inzuzo eyengeziwe ukuthi ama-squats ayindlela enhle yokuzivocavoca okufanele yenze njalo.
Themba Ngempendulo Yakho
Ukulala emhlane nokudweba kokubili amadolo kuze kufike esifubeni kungase futhi kunciphise igesi. Lesi sikhundla singasiza ngokudlulela phansi, futhi kuyindlela enhle engase ibe usizo kwabanye abantu abanezinhlungu ezingemuva.
Zama futhi ukudonsa umlenze owodwa kuze kufike esifubeni, usebenzisa izandla ukuwubeka lapho, ukuwunciphisa phansi bese udonsa umlenze owodwa phezulu. Kulabo abakwaziyo, ungakwazi ukuthatha isinyathelo esisodwa ngokuqhubekayo ngokwenza ama-sit-ups noma ama-crunches. Lezi zivivinyo ezinhle kanye nokuba yindlela yokudlula igesi enenkani emathunjini.
Funa usizo
Uma uthola ukuthi igesi iyabuhlungu kakhulu futhi akukho okubonakala kubonakala kusiza, qiniseka ukuthi uyayikhulisa nodokotela. Igesi ngokuvamile aliyona inkinga yenkinga enkulu kakhulu, kodwa udokotela angasiza ekulandeleni phansi umthombo nokunikeza izixazululo eziningi. Kwezinye izimo, ukuguqulwa ekudleni okudliwayo kokudla okubangelwa igesi, noma ukuzivocavoca okwengeziwe njengokuhamba, kungasiza.
Uma ukwenza izinguquko ezithile ezilula akubanga ukuthi ube negesi elincane, udokotela angase abheke ezinye izimbangela noma anikele uhlelo olubanzi olunokwelapha. Umgomo oyinhloko ukubuyela ekudleni okunempilo bese upheqa igesi ngaphandle kokubuhlungu nokubhubhisa.
> Imithombo:
> I-National Digestive Clearinghouse Information Clearinghouse (NDDIC). Igesi ku-Tract Digestive.
> I-National Digestive Diseases Information Clearinghouse. 21 Feb 2012.