Uma uthola ukuthi unesifo sofuba esiswini (i-IBS) , ukulawula isifo kanye nesimiso sokuzivocavoca kungaba nzima. Lokhu kungenxa yokuthi ukusebenza okujulile kungase kukhulise lesi simo, okuholela emiphumeleni engathandeki, njengehudo lomgijimi . Kodwa uma unesifiso sokuzivocavoca noma ufuna ukusebenza ukuze uhlangabezane nomgomo wesisindo noma uphathe impilo yakho, ungase uzibuze ukuthi ungayisebenzisa kanjani ngaphandle kokwenza izimpawu zakho ze-IBS zibi nakakhulu.
Sebenzisa izeluleko ezingezansi uma uqala isimiso sokuqeqeshwa. Futhi, funda lokho ucwaningo olukushoyo nge-IBS nokusebenza komzimba. Kungenzeka ukuthi usebenzise ngokuphepha nge-IBS!
Okushiwo Ucwaningo Mayelana ne-IBS nokuzivocavoca
Nakuba ucwaningo oluphathelene nobuhlobo phakathi kwe-IBS nokuzivocavoca luyinto engacacile, ukuzivocavoca kunedumela elihle lokunciphisa imiphumela yokucindezeleka emzimbeni. Njengoba kukhona ubudlelwane phakathi kokucindezeleka kwengqondo kanye ne-IBS, noma yimuphi umsebenzi owehlisa ukucindezeleka kufanele usize ukunciphisa izimpawu ze-IBS . Ngakho-ke, kuhle kuwe ukuzama ukusebenzisa noma ngabe yi-IBS yakho.
Abantu abaningi bakhathazeka ngokuthi amandla okuzivocavoca azosusa izimpawu ze-IBS. Ngokuyinhloko, ukuzivocavoca akufanele kuthinte izimpawu zakho ngendlela engafanele. Kodwa okunye okuphawulekayo ukuzivocavoca okukhulu njengokusebenza, njengoba lokhu kuhlotshaniswa nezimpawu zokuhuda ezivame ukuhamba, ukunyakaza okungezansi kwesisu kanye nesisu somzimba, noma isifo sohudo.
Ngenhlanhla, ungathatha izinyathelo zokunciphisa ingozi yakho.
Indlela Yokuvimbela Ukwehluleka Kwesisu Phakathi Nokusebenza Kwakho
- Gwema ukudla amahora amabili ngaphambi kokuzivocavoca. Lokhu kungase kusho ukusebenzela into yokuqala ekuseni.
- Gwema i-caffeine noma iziphuzo ezishisayo ngaphambi kokuzivocavoca. Bobabili banekhono lokusheshisa iziphambano.
- Gwema ukudla ukudla okunamafutha noma okugesi ngaphambi kokuzivocavoca.
- Zama isikhathi sokusebenza kwakho ukuze usebenzise ngezikhathi lapho amathumbu akho ekhulile.
Uma isibonakaliso sakho se- IBS esibaluleke kakhulu yisifo sohudo esiphuthumayo , ungathola ukuthi umzimba wakho ungabhekana nokuvivinya umzimba okuncane njengokuhamba, ukubhukuda, ukuqeqeshwa isisindo noma i-yoga kangcono kakhulu kunokuba isebenze. Uma ungumgijimi, zama ukusika futhi ubone ukuthi izimpawu zakho ze-IBS ziyathuthuka. Isibonelo, uma uvame ukugijima ngamamayela angu-10 ngosuku, zama ukusika leli banga ngesigamu. Ungase futhi unciphise ijubane lakho. Uma ngokuvamile ugijima ngamamayela angu-8, zama ukunciphisa amahora amaminithi angu-11 bese ubona ukuthi uthola ukuthuthukiswa ezimpawu zakho.
Zama ukuhamba kwamandla
Ukuhamba kungase kuzwakale kuyincithakalo uma ujwayele ukuhamba ngamamayela, kodwa ukuhamba ngesivinini esisheshayo, njengokuqedela amamayela amaminithi angu-15, kungase kube ukuhlehliswa okuhle uma ungeke ugijime ngaphandle kwe-IBS. Ukunyakaza okunamandla umzimba okwenzayo ngenkathi kugijima kungacasula igatshana le-GI, kodwa ukuhamba ngokusheshisa ngesitatimende sokunyathelisa akunamandla kakhulu emzimbeni. Ngakho-ke, zama amandla ukuhamba esitokisini uma uthanda ukuzivocavoca kakhulu kodwa unenkinga yokugijima ne-IBS. Abanye abantu bahamba ngokushesha kangaka, baphela ngesivinini sokugijima futhi bangaqedela amakhilomitha angu-11 noma angu-12 kuphela.
Umthombo:
I-Endurance Sports Nutrition (2007) Eberle, SG Human Kinetics.