Izindlela Zokubhekana Nezinhlobo Ezixubileyo ze-IBS
Ukwelashwa kwesifo sohlobo lwesifo sofuba esifanelekayo (IBS-A) singaba yinselele. Lokhu kungenxa yokuthi izimpawu zamathumbu zisuka ekuhuleni ukuya ekuqotheni futhi zibuyele emuva. Ukukhathazeka okuvamile ukuthi izinyathelo ezithathwe ukubhekana nesifo esisodwa zizoletha imiphumela engadingeki yomunye.
Ukuqhubeka nokufaka inkinga yiqiniso lokuthi kukhona ucwaningo olunzulu olugxile ngqo kulolu "hlobo oluxubile" IBS.
Kodwa-ke, kungase kube nezinyathelo ongazithatha ukuze uphathe kahle ngendlela ephathekayo isimiso sakho esingenakulinganiswa nesiphutha esiswini.
Ukusikisela okulandelayo akusekelwe ucwaningweni kodwa kunikezwa ukuthi kusebenze njengomhlahlandlela ongenakwenzeka wokubhekana nokucindezeleka kwe-IBS-A.
Bona ngeso lengqondo uhlelo lokusebenza
Kuwusizo ukukhombisa uhlelo lwakho lwamathumbu njengesitimela eside somthwalo. Nge-IBS-A, isitimela sikhathalela ngaphandle kokulawula ngezinye izikhathi bese siyeka kancane kwezinye izikhathi. Umgomo wakho ukwenza konke okusemandleni ukugqugquzela uhlelo lwakho ukuthi luhambisane ngesilinganiso esivamile, esiteshini sesikhathi esiyekile. Lokhu kusho ukuthatha izinyathelo zokuzolalisa uhlelo uma luvuthwa kakhulu (isifo sohudo) nokunyakaza okukhuthazayo lapho isitimela simise ngokungalungile (ukuqunjelwa).
Ukusebenzisa amasu okufanekisa izithombe kungasiza ekukhuthazeni ikholoni yakho ukuze uthole ijubane elikhulu futhi elivamile. Ukuzivocavoca umzimba kanye ne- gut-directed directed hypnotherapy kungase futhi kusize ukukhuthaza amathumbu akho amakhulu ukuba asebenze ngendlela ekhululekile futhi ephansi kakhulu.
Hlela Ukuhlala njalo
Enye indlela engase isize ukugcina uhlelo lwakho lokugaya ukudlala ngokushelela ngokuzenzekelayo ukuzama konke okusemandleni akho ukugcina umzimba wakho ohlelweni oluvamile. Lokhu kufaka ukubeka imikhuba yokulala njalo futhi udle ukudla kwakho ngezikhathi ezibikezelayo kulo lonke usuku lwakho.
Abantu abaningi ababhekana ne-IBS badla ukudla ngomzamo wokugwema izimpawu zokubangela.
Kungcono ukudla ukudla okuncane njalo phakathi nosuku lwakho ukugcina isitimela sigxuma, okushoyo.
Uhlelo lwakho lokugaya luhlala ludala isikhala. Ngokukunikeza ukudla okuvamile usuku lonke ukhuthaza ukukhiqizwa kwenkampani eqinile, eyakhelwe kahle. Lokhu kuzokwenza kube lula emathunjini akho ukuthi asebenze kahle.
Sebenzisa i-Bowel Retraining
Nakuba ukubuyiswa kwesilonda kunconywa ukuthi kunconywe ukuqothulwa , kungaba usizo olukhulu kulabo abahlupheka yi-IBS-A. Umgomo wakho ukusiza umzimba wakho ufike endaweni lapho amathambo akho angenalutho ngaso sonke isikhathi. Ukusetha isikhathi esilaphukile futhi esivamile sokuhlala endlini yangasese kungase kusize umzimba wakho ukuba uxhumane kabusha nama-bio-rhythms ahleliwe.
Uma ubhekana nesifo sohudo, uzobe usendlini yangasese. Ungakwazi ukuqaphela isikhathi sosuku lapho ukuhlasela kwakho kwehudo kungenzeka khona. Lolu lwazi lungase luwusizo uma usesimweni esiqinekile.
Uma usendaweni eqothukile, sebenzisa lokho kwaziswa ukuze wazi ukuthi umzimba wakho ungaba yini ovulekile kakhulu ekuhambeni kwesisu. Ngalesi sikhathi, zama ukudla isidlo esikhulu, uphuze isiphuzo esishisayo, futhi mhlawumbe uthathe i-caffeine. Konke lokhu kungasiza ukuthi amathambo akho angabi nalutho.
Cabanga Uhlaziye, Ungabi nalutho
Lapho sibhekene nesifo sohudo, abantu abaningi bacabanga ukuthi kuyadingeka ukukhipha amathumba ngokugcwele ukuze kunciphise amathuba okuhlaselwa okuqhubekayo.
Lokhu kungase kungabi njalo ngoba, emuva kwesimo sethu, isitimela sokuthutha esingalinganiselwe ngeke sihambisane kahle.
Njengoba kungenzeka ukuthi uqaphele uma unesifo sokuhuda, isitokisi sakho sokuqala cishe singasungulwa ngokwengeziwe. Ngomsindo ngamunye olandelanayo wokuhuda, isitolishi siba sikhululekile futhi sinamanzi amaningi. Lokhu kungenxa yokuthi izibilini manje seziqeda inkinga yesibindi kusukela phezulu phezulu emathunjini. Lesi sitokisi asikakabi nethuba lokukhipha amanzi. Osikhululayo isitokisi, kunzima kakhulu ukuthi amathumbu ayibambe.
Ngakho-ke, noma nini kungenzeka, ngemuva kokuhamba kokuqala noma ezimbili ukuya endlini yangasese, kungaba usizo ukuzama nokukhuthaza umzimba wakho ukuba ubambe esitokisini, kunokuba ucabange ukuthi kubalulekile ukungena.
Hlala uphumule futhi usebenzise izivivinyo zakho zokuphumula ukuze usize umzimba wakho futhi ubone ukuthi isifiso sokungena lutho siqala ukudlula. Uma ukuphuthuma kuqhubeka nokuphakama ngaleso sikhathi, ngandlela-thile, yenza indlela yakho eya endlini yangasese.
Ngokuzijwayeza, ungathola ukuthi uyakwazi ukumelana namagagasi ohudo olandelanayo. Lokhu kushiya isikhala esendaweni ukuze senze ukunyakaza kwesisu sekusasa.
Khulisa kancane i-Fiber
Abantu abasebenzisana ne-IBS bavame ukukhathazeka kakhulu nge-fiber . Ukwengeza ngokushesha i-fibre kakhulu kungabangela ukwanda kwegesi lomzimba nokubhuqa nokuhlukunyezwa kwesisu . Noma kunjalo, i-fiber ibaluleke kakhulu ekusebenzeni kwamathumbu enempilo.
I-fibre yilokho okugcwalisa zonke izimoto ezitimeleni zakho zamathumbu emathumbu, ukusiza ukukhuthaza ukuthi zigijime kahle. Ukukhohlisa kubonakala sengathi ukwandisa kancane kancane ukudla kwakho kwe-fiber . Noma yiziphi izimpawu ezikhuphukile zegesi nokuvimbela kunganciphisa ngokungezwa kwe- probiotic .
Zama isithasiselo
Amanye ama-supplements we-herbal acatshangwa ukuthi ahlose noma uphawu lwesifo sohudo noma ukuqothulwa, kodwa hhayi kokubili. Kunezinketho ezimbalwa ezibonakala sengathi zisebenziseka ekunciphiseni izimpawu ze-IBS kungakhathaliseki ukuthi uhlobo oluphansi lwe-IBS . Khumbula ukuba uhlole njalo nodokotela wakho ngaphambi kokuthatha noma iyiphi imifino engaphezulu noma i-supplement.
- I-Peppermint Oil - Kukholelwa ukuthi amafutha e-peppermint anethonya eliphumuzayo kumisipha ebushelelezi ebangela ukuphambana kwamathumbu emathunjini. Ngakho-ke kungase kusebenze ukunciphisa ama-colon spasms futhi kusize isistimu yakho isebenze ngendlela ehambisanayo.
- Elm Slippery - Elm Slippery kucatshangwa ukuthi iyasiza kokubili ukuqotshwa kanye nesifo sohudo, okwenza kube inketho ewusizo for okungenzeka ukukhululeka IBS-A. I-elm yezinsimbi iyabonakala ngokugqoka uketshezi lwamathumbu, ukucasula ukuthukuthelisa. Okubaluleke nakakhulu ukuxoxisana kwethu kwamanje, i-elm esheshayo iyancipha futhi ilula ngobuningi phezulu. Le mphumela ewusizo ekubunjweni kwe-stool ingenza kube lula emathunjini akho ukuthi athole ijubane elivamile lokuthutha.