Indlela Yokusebenzisa Amathumba Ukuyeka Ukuqokwa

Ukuhlunga umzimba kuyindlela yokuzama ukusebenzisana nemigomo yemvelo yomzimba ukuze kusetshenziswe isimiso esijwayelekile sokunyakaza kwamathumbu. Lokhu kungaba usizo oluthile kubantu abathintekayo ekuqokeni okungapheli . Umqondo uwukuzama ukudala izimo ezenza kube lula ukuhamba kahle kwamathumba. Ngaphambi kokuzama ukubuyisela imathumba, kubalulekile ukuthola okulungile kudokotela wakho ukuthi le nqubo izokufanele.

I-Bowel Retraining Steps

Ukubuyisela umzimba kukhulu kunalokho okwenzayo endlini yokugezela. Nanka izinyathelo okufanele uthathe ukuze uthole umzimba wakho ohlelweni oluvamile.

1. Gcina idayari yokunyakaza kwamathumbu amasonto amabili. Lolu lwazi luzosiza ekunqumeni ukuthi kunezikhathi ezithile zosuku noma izimo ezithile lapho umzimba wakho kungenzeka khona ukuqala ukunyakaza kwamathumba .
2. Hlela izikhathi ezidliwayo zokudla njalo. Ukondla umzimba wakho ohlelweni oluvamile kuzokhuthaza ukugaya kungenzeke ngokulandela iphethini ehlelekile.
3. Yenza okusemandleni akho ekuthuthukiseni izithambile ezithambile, ezenziwe kahle. Phuza okuningi oketshezi ukuze kugcinwe kahle umzimba wakho ukuze unciphise inani lamanzi okuzodinga ukolonti . Uma umzimba wakho ungakubekezelela, ukwandisa inani le- fiber ekudleni kwakho kungasiza futhi ukwakha isitoreji esithambile. Ngezinye izikhathi i-fiber ibekezelela kangcono uma ikhula kancane.

1. Khetha isikhathi esivamile sokuvakasha kwakho ukugeza. Kubalulekile ukuthi uhlele isikhathi sokunyakaza kwakho kwamathumba nsuku zonke ngesikhathi esifanayo. Kungaba yinselele ukulinganisela imithwalo yemfanelo yakho yokuphila ngezidingo zomzimba wakho, kodwa uma kunokwenzeka kungenzeka uzame ukubeka umzimba wakho kuqala. Amanye amathiphu:
   • Uma idayari yakho yembula noma yiluphi uhlobo lwephethini elungisiwe, yenza okusemandleni akho ukuhlonipha lesi sigqi somvelo esivele sisekhona.
   • Ekuseni ngokuvamile kuyisikhathi esiphezulu semithwalo eminingi.
   • Esinye isikhathi esiphuthumayo sekuyimaminithi angu-20 kuya kwangu-30 ngemva kokudla.

1. Ngaphambi kokuvakasha kwakho, zama ukuvuselela i- reflex ye-gastrocolic . Lena impendulo yomzimba yemvelo lapho ukuphazamiseka kwamathumbu kubangelwa ukudla noma ukuphuza. Ngalunye kwalokhu okulandelayo kungakusiza ukuqinisa ubukhulu bezinhlangothi zokuqothulwa kwamakholoni ezibangelwa yi-reflex.
   • Yidla ukudla okukhulu.
   • Kulesi sidlo, udle ukudla okunomuthi ophezulu.
   • Phuza noma yiluphi uhlobo lwesiphuzo esishisayo.
   • Ingest caffeine, uma ungakwazi ukubekezelela into ngaphandle kokucasula uhlelo lwakho lokugaya .
2. Yenza ube mnandi ngangokunokwenzeka lapho uhlala endlini yangasese. Sebenzisa izivivinyo zokuphumula ukuze ugcine umzimba wakho uzolile futhi ukhululeke. Lalela umculo noma ufunde okuthile okuvuselela futhi okujabulisayo.
3. Sebenzisa imisipha yakho yesisu, hhayi i-rectum yakho. Qaphela ukuba ungazami ukuphoqa isitolishi ngokubeka ukungadingekile komthamo ku-rectum yakho . Umgomo ukusebenzisana nomzimba wakho njengoba uzizwa izinzwa zekhoni ezizama ukudlula isitela. Ungase ukuthole kuyasiza ukuncika phambili ukuze ukwazi ukugxila emzamweni wakho wokuthola imisipha emathunjini akho aphansi.

Izwi elivela

Ungadangali uma ungaboni imiphumela esheshayo. Ukuqunjelwa okungapheli kunezimbangela eziningi futhi inqubekela phambili ingafika kancane. Khumbula ukuthi ukubuyiswa kwamathumba akuklanyelwe ukwelashwa kwakho; umgomo ukuzama ukusetha izimo ezifanele zomzimba wakho ukusetha isigqi esivamile.

Hlala nalo futhi maduzane ungaphinda ube nokuhamba okunethezeka kokuhamba kwamathumbu.

> Imithombo:

> I-Bowel Retraining. I-MedlinePlus.

> Uhlelo lwe-Bowel Retraining. I-UNC School of Medicine.