Njengabaningi abagulayo be- IBS , mhlawumbe uzizwa uphelelwa umzimba wakho. Uthukuthele ukuthi isebenza futhi ikuvimbele ukuba wenze lokho ofuna ukukwenza. Uyakhathazeka ngokuthi kungani uzizwa ugula kakhulu isikhathi. Nakuba le mizwa ijwayelekile, kubalulekile ukufunda ukuthethelela umzimba wakho ngokuba uphawu oluphawulekayo. Umzimba wakho usanda kusabela ezinhlotsheni ezahlukene zezimo ezitholakale kuwo.
Qala ukuphatha umzimba wakho njengokungathi ungumngane ogulayo. Ungenza noma yini ongayenza ukuze usize othile omthandayo uma begula. Yenza okufanayo ngomzimba wakho. Yeka ukulwa nomzimba wakho futhi uyeke ukuzama ukuyilawula. Lalela lokho okudingayo futhi wenze lokho okudingeka ukwenze ukuze uyinakekele. Sebenza ukuze unqobe amahloni akho mayelana nezimpawu zakho bese uzama ukuthatha indlela engaphezulu yeqiniso . Uma ngabe unomntwana oneminyaka engu-4 owadinga ukuba "angene endlini yokugezela, manje!" Ungase uhlehlise kancane, kodwa uzokwenza nje lokho okudingeka kwenziwe. Uma umngane ekhansekile ekubandakanyeni ngomzuzu wokugcina ngenxa yokugula, uzoveza ukukhathazeka nezifiso ezinhle. Wena wonke ufanelwe ngalolu hlobo lokunakekelwa nokuzwela. Zinike wena!
Funda ukuzibeka kuqala
Yebo, sonke sinempilo ematasa nemithwalo yemfanelo eminingi. Ngokuvamile, ukuzikhathalela kuba yinto ebaluleke kakhulu. Kodwa, njengokungathi noma cha, ugula. Kufanele uhlele kabusha impilo yakho ukuze ukunakekela impilo yakho nomzimba wakho kuqhubekele phezulu ohlwini. Ukufunda ukwenza lokhu ngaphandle kokunecala kuyinxenye enzima.
Imizimba yethu iyisithuluzi samathuluzi esinikezwe ukubhekana nezidingo zezwe. Njenganoma yimuphi umsebenzi, ikhwalithi yamathuluzi ethu izobonisa izinga lomkhiqizo wokugcina. Ngokuziqaphela kuqala, sithuthukisa ikhono lethu lokunakekela wonke umuntu. Yebo, i-IBS iyi-bummer, kodwa ungayiphendula le nselele ngokusebenzisa ukugula kwakho njengesisusa sokuthuthukisa impilo yakho yonke.
Yenza Ubuhlobo obuhle bokusebenza noDokotela wakho
Njengoba unesifo esingapheli njengo-IBS, kubalulekile ukuba ube nodokotela oqeqeshiwe, othembekile ukuze akhonze njengesiqondiso nomthombo. Njengesiguli, ungenza izinto ukuqinisekisa ukuthi uthola inzuzo enkulu kusuka kuma-aphoyintimenti akho nodokotela wakho:
- Bhala phansi imibuzo yakho nokukhathazeka kusengaphambili.
Ukuqokwa kwabadokotela kungaba nokukhathazeka okukhathazayo, ngakho yenza ingxenye yakho ukunciphisa lokhu ngokubhala uhlu olubhaliwe lwezinkinga ofuna ukubhekana nazo. Ngale ndlela ngeke kudingeke ukhathazeke ngokuthi kungenzeka ukuthi ukhohlwa into ebalulekile. Ngenxa yamashejuli abo omatasa, odokotela ngokuvamile bayamukela uhlu oluhle njengoba lubavumela ukuba baqonde ngqo ezintweni ezibalulekile kuwe. - Khumbula ukuthi odokotela bangabantu kuphela
Udokotela wakho akakwazi ukwelapha i-IBS yakho, futhi akakwazi ukukhumbula konke mayelana nomzimba wakho. Udokotela wakho yingxenye ebalulekile yethimba lakho lokwelapha. Ungumphathi: Kuwe kuwe ukuxhumanisa izici ezihlukahlukene zempilo yakho. Kungumsebenzi wakho ukukhuluma uma ungavumelani nento okuthiwa udokotela wakho noma uyanconywa, noma uma unomuzwa wokuthi udokotela wakho ubheke okuthile okukhathazayo kuwe. Yazi futhi uhloniphe ubuchwepheshe bodokotela wakho futhi ubheke njengemithombo ebalulekile abayiyo.
Yakha imikhuba yokudla okunempilo
Ngenxa yobuhlobo obuyinkimbinkimbi phakathi kwe-IBS nokudla , lokhu kungase kube umgwaqo onzima, kodwa okunye kufanelekile ukuqhubeka. Izimpawu zingabangela ukukhathazeka kakhulu ukuthi kulula ukudla okunye (noma nje isenzo esilula sokudla) ukuba ngokushesha ube yinto yokwesaba. Ngakho-ke kungaba nzima kakhulu ukufunda ukudla ngendlela edla kahle. Khumbula ukuthi lokhu kuyindlela yokuphila yonke. Nazi ezinye iziqondiso jikelele:
- Gwema ukudla okukhulu, okunzima noma ukudla okunomsoco ophezulu.
Ukudla okunamandla nokudla okunamafutha kungabangela ama-hormone abandakanyeka ku- reflex ye-gastrocolic , i-reflex evuselela ukuchotshozwa kwe-colon, futhi ngaleyo ndlela ingabangela ukuba ube nesisindo esinamandla, mhlawumbe nokubuhlungu, nesisu esiswini . - Yidla ukudla njalo.
Abagulayo be-IBS bavame ukulingwa ukuba badle ukudla, bakholelwa ukuthi lokhu kuzokwehlisa izimpawu. Noma kunjalo, khumbula umgomo uhlale njalo! Yenza ingxenye yakho ekusizeni isistimu yakho ukuthi ifunde ukwenza ngendlela efanele ngokudla okuncane, okuvame kakhulu, ukudla ngesikhathi esimisiwe. - Khulisa kancane i- fiber .
Nakuba ucwaningo ngemiphumela ye-fibre njengokwelashwa kwe-IBS kuhlanganiswe, ukuzama kancane ngezinhlobo ezahlukene ze-fiber kuzokuvumela ukuba uthole izinzuzo eziningi zezempilo ze-fiber. Njengesiqondiso esijwayelekile, ihlose ukwandisa i -fiber enesisindo uma isifo sakho esikhulu kakhulu yisifo sohudo kanye ne-fibre engenayo if i-symptom yakho enkulu kakhulu ukuqotshwa . - Yethula ukudla okusha uma izimpawu zakho zikhulile.
Abantu abaningi abane-IBS badla uhla oluncane lwezinto okuthiwa "eziphephile" zokudla. Kubalulekile ukuba udle ukudla okuhlukahlukene ukuze uthole ukudla okunomsoco omkhulu, ngakho-ke uqalise ukudla okusha uma izimpawu zakho ziye zinciphisa noma lapho izinga lakho lokucindezeleka liphansi. - Bheka indlela yokudla ephansi-FODMAP: Ukudla okuphansi kwe-FODMAP kuyindlela yokuqala yokudla nokusekelwa kocwaningo lokusebenza kwayo. Bheka " Indlela Yokulandela Ukudla Okuphansi-FODMAP ".
Sebenza Ukuze Uthuthuke I-Strong Support Network
Ngenxa yemvelo yezimpawu zayo, i- IBS ingaba yedwa. Njenganoma imuphi omunye isimo sezempilo, ukusekelwa kwezenhlalakahle kuyisici esiyinhloko emphumela wokwelashwa ohle. Ngakho-ke, kubalulekile ukuthi ukhulume nabanye mayelana nezinselele ohlangabezana nazo ne-IBS. Ukuvumela abanye ukuthi bavulele umnyango ukuze uthole ukuqonda, ukusekela nokukhulisa. Ngenxa yesigameko esiphakeme se-IBS kubantu abaningi, ungase umangale ukuthola ukuthi ubani onayo i-IBS.
Kuyavunywa, abanye abantu ngeke babe nengqondo. Sebenzisa isikhathi esiningi nabantu abanomqondo omuhle futhi usize futhi unciphise isikhathi sakho esichithelene nalabo abangayitholi nje. Bheka iqembu lezokusekela le-IBS endaweni yakho. I-intanethi nayo yaba isibusiso sokuhlanganisa abantu abahlanganyela nokugula okuvamile, ngokusebenzisa izinkundla zezingxoxo ze-intanethi. Mane uqaphele ukuqinisekiswa kolwazi okuthunyelwe futhi uqaphele ukuba ungabanjwa kwabanye abanezimpawu zabo ezinzima kakhulu kunezakho.
Phuma Phela Uphile!
Ungavumeli i-IBS yakho isebenze impilo yakho. Yenza izinhlelo zakho! Khumbula, ukuphuma endlini akubangeli izimpawu ze-IBS. Kuyinto ukukhathazeka ngokuphuma okungase kubangele izimpawu. Funda futhi usebenzise amasu okuphumula ukuze unciphise le nkathazo futhi ukhululeke ngokwakho ukuze uqale ukuphila impilo ejwayelekile 'evamile'.
Nakuba ungasenakho ukunethezeka kokuthatha umzimba wakho kalula, ukuhlela ngokucophelela kungakusiza ukuphatha kangcono impilo yakho ne-IBS. Uma wazi ukuthi unama-diarrhea iziqephu ekuseni, zama ukuhlela ama-aphoyintimenti ntambama. Vumela abanye bazi ngezidingo zakho ezikhethekile, kungakhathaliseki ukuthi yini ongayidla noma isikhathi esengeziwe sokuyeka ukugeza. Yiba nesimo sokuthi ungathola kuphi izindawo zokugezela ezitholakalayo nokuthi uzohlala kanjani uqinile uze ukwazi ukufinyelela eyodwa.
Khumbula ukuthi izingozi zingavamile kakhulu. Umzimba wakho wawuqeqeshwe usencane ukuba ubambe esitokisini uze ufinyelele endlini yokugezela, futhi kungenzeka ukuthi uzokwenza kanjalo, ngisho noma ngokuvamile kubonakala sengathi uwenze "ngesikhathi esifanele." Uma izingozi zikukhathazayo, ke uzilungiselele. Gqoka i-pad yangasese uma kunesidingo, futhi uphathe ingane isula, izinguquko izingubo, nanoma yini enye ongayidinga ukukusiza ukuba uzizwe umuzwa ngcono wezokuphepha nenduduzo.
Gcina engqondweni ukuthi i-IBS ijwayele ukucwilisa futhi igxile. Ngoba nje uzizwa uhlushwa okwamanje akusho ukuthi uzozizwa njalo ngale ndlela. Ngakho-ke, zizinakekele kuze kube yilapho izimpawu zakho ziqala ukukhululeka. Qinisekisa ukuthi ngokuzijwayeza kanye nenye isilingo nesiphambeko, uzothola ngcono ekuzizeni uzizwe ungcono.