Akukho lutho olubalulekile lokuthi utshwala ludlala indima enkulu emasikweni ethu. Abantu abaningi bakhetha ukuphuza lapho bephuma emphakathini noma uma nje befuna ukunciphisa ukucindezeleka kwabo futhi bazizwe bengcono ngokomzwelo. Kodwa-ke, utshwala luyisimiso sokugaya ukudla esaziwayo.
Ngomuntu onesifo esingenasifo se-digestive health disorder (i-IBS), umbuzo wokuthi noma ujabulele yini iziphuzo ziyinkimbinkimbi.
Abantu abaningi abane-IBS bagwema utshwala ngenxa yokuthi bayibona ukuthi iyimbangela yezibonakaliso zabo. Uma uzibuza ukuthi lokho kuyadingeka, lokhu kubuka konke kuzokunikeza ulwazi oludingayo ukuze wenze isinqumo esinolwazi ngokwakho njengoba sizobheka izinzuzo nezingozi zokuphuza, ukucwaninga kokusetshenziswa kotshwala kanye ne-IBS, futhi unikele ngamasu ukuze ukwazi ukwenza isinqumo esinolwazi kuwe.
Utshwala nesistimu yakho yokugaya
Utshwala luthinta ukusebenza kwesistimu yakho yokugaya ngezindlela eziningi. Ukusetshenziswa kotshwala okudakayo kungabangela ukulimala okuphawulekayo ezithombeni zokugaya nokugaya kwezicubu ezitholakala kulo lonke uhlobo lokugaya. Kodwa ngisho nokusebenzisa ngokweqile utshwala kungaba nomthelela omubi ekugayeni. Utshwala lunomthelela obuthakathaka ku-sphincter esophageal engabangela i-acid reflux. Esikhathini esiswini, utshwala lungabangela ukwanda kwe-asidi yokuvimbela futhi kuphungula ukukhipha isisu, okuholela ekucaseni nasekuzizweni kwesiphithiphithi noma ngemali ephakeme, iziqephu zokuhlanza.
Emathunjini amancane, utshwala bunganciphisa ukondla kwezakhi. Le-malabsorption, ikakhulukazi ye-carbohydrate, ingabangela izinkinga ngegesi nokuhuda njengoba lezi zinto zithinta amabhaktheriya emathunjini amakhulu. Utshwala lungasheshe luqhubekele ukuhamba kwemisipha yomathumbu amakhulu, okuqhubekayo kube nengozi yokuhuda.
Kuningi Kangakanani?
Umphumela wotshwala ohlelweni lwakho lokugaya ukudla ngokuqinisekile luzoxhomeka kwezinye izingxenye ukuthi uphuza kangakanani. Ihhovisi lase-United States of Health Prevention and Health Promotion Dietary Guidelines lithi uma uzophuza, ukuphuza ngokweqile kwabesifazane akufanele kube nesiphuzo esisodwa ngosuku, futhi amadoda angaphezu kweziphuzo ezimbili ngosuku. Abantu abangaphezu kweminyaka engama-65 kufanele bazincishise ngaphezu kokuphuza okulodwa ngosuku.
Iziqondiso Zokudla zichaza ukuphuza ngokweqile njengoba kuneziphuzo ezine noma ngaphezulu ngesikhathi esisodwa uma ungowesifazane, neziphuzo ezinhlanu noma ngaphezulu ngesikhathi esisodwa uma ungowesilisa. Ukuphuza ngokweqile kwabesifazane kuchazwa njengokuphuza iziphuzo eziyisishiyagalombili noma ngaphezulu ngesonto kanye namadoda angu-15 noma ngaphezulu iziphuzo ngesonto.
Izingozi zempilo ezihambisana nokuphuza
Lapho uphuza kakhulu, ukwandisa amathuba okuba nemiphumela emibi empilweni yakho. Ngisho ukuphuza okulinganiselayo kungaholela engozini yakho kwezinye izinhlobo zomdlavuza, isibonelo, umdlavuza webele. Ukuphuza ngokweqile nokuphuza ngokweqile kuhlotshaniswa nezinhlobonhlobo zempilo nezingozi zokuphepha. Ukwengeza ukuphakamisa ingozi yakho yobuthi obunobuthi obudakayo, ukuphuza utshwala ngokweqile kuphakamisa ingozi yakho kwezinye izinkinga zempilo ezihlukahlukene, kubandakanya:
- ukuxhomeka kotshwala
- Isifo senhliziyo
- umfutho wegazi ophezulu
- amagciwane (kuhlanganise nomlomo, i-pharynx, i-larynx, i-esophagus, isifuba, isisu, i-colon, ne-rectum)
- i-cirrhosis yesibindi
- ukukhubazeka kokuzalwa
- ukukhulelwa kwesisu
- ukushaya
Ukusebenzisa ngokweqile ukuphuza utshwala kungaphinde kube nomthelela engozini yokulimala ngokusebenzisa ubudlova, ukuwa, kanye nezingozi zemoto. Ukusetshenziswa kotshwala kuphakamisa ingozi yakho yezinkinga zezempilo ezibangelwa ukuziphatha okubi kocansi. Ukusetshenziswa ngokweqile kotshwala kuhlobene nezinkinga zempilo yengqondo, njengokukhathazeka nokucindezeleka. Okokugcina, ukusetshenziswa kotshwala ngokweqile kungaba nomthelela omubi emndenini wakho nasemsebenzini wakho.
Akufanele Uphuze Konke Uma ...
Izinkombandlela zeZidlo zibeka ezinye imikhawulo ezincomo zabo zokusetshenziswa kotshwala.
Ngakho-ke, kufanele ugweme utshwala uma:
- abafuni ukuphuza
- bancane kuneminyaka engama-21
- ukhulelwe
- bathatha imithi ehambisana nokuphuza utshwala
- unomlando wokuxhomeka kotshwala
- ukushayela noma ukusebenzisa imishini
- banezinhlobo ezithile zegciwane
Uma uncelisa kufanele uxoxe nodokotela wakho ukuthi kufanele yini ukuthi uphuze noma cha futhi ukuthi usebenzise utshwala obuningi kangakanani kuyoba usizo kumntanakho.
Izinzuzo zezempilo zokuphuza okulinganayo
Izindaba mayelana nokusetshenziswa kotshwala akuzona zonke ezimbi. Ucwaningo lubonakala lukhombisa ukuthi ukuphuza okuphansi noma okulinganisela kunganciphisa ingozi ye-coronary heart disease. Yini engaziwa ukuthi ngabe ingozi ephansi ye-coronary isifo senhliziyo ingenxa yokuphuza ngokwayo noma kwezinye izinto ezihlobene nokuphila. Enye indawo lapho ukusetshenziswa kotshwala okulinganiselayo kungasiza khona ngokunciphisa ingozi yokudemeka kwengqondo.
I-IBS no-Alcohol
Ucwaningo oluphathelene nobuhlobo phakathi kwe-IBS luyinto engavamile kakhulu, futhi izifundo ezenziwe kuze kube yimanje ziye zaveza imiphumela ehlanganisiwe. Ngokuvamile, kubonakala sengathi abukho ubufakazi obucacile bokuthi ukusetshenziswa kotshwala kuphakamisa ingozi yokuthuthukisa i-IBS.
Olunye ucwaningo lwamuva luqoqe ulwazi mayelana nokuphuza kanye nezimpawu zokugaya ezinsukwini ezilandelayo eqenjini labesifazane abangu-166, abaneminyaka engu-18 kuya ku-48 abaye babhekwa njengaba ne-IBS. Akukho ukungezwani okwakutholakala ngokuqhathaniswa kokuphuza utshwala uma kuqhathaniswa neqembu labesifazane abangu-48 abangenayo i-IBS. Kodwa-ke, okuhlangenwe nakho kwezimpawu zokugaya izinsuku ezilandelayo kwakuhlukile phakathi kwamaqembu amabili.
Ngesikhathi besifundo besifazane ababene-IBS besenza ukuphuza ngokweqile, cishe babe nesifo sohudo, isicanucanu, ubuhlungu besisu nokuhlushwa ngosuku olulandelayo. Ukuphuza okulinganiselwe noma okuphuzile akuhambisani ngokucacile nalezi zimpawu.
Kuyathakazelisa ukuthi ubudlelwane obuphakathi kokuphuza nezibonakaliso zosuku olulandelayo bekungabonakala kulaba besifazane ababenesifo sohudo-i-IBS eyinhloko ngokuphambene nalabo ababene-IBS noma i-IBS eyayixubha kakhulu .
Ngakho abacwaningi baphetha ngokuthi ukusetshenziswa kotshwala kuyinkinga ikakhulukazi kwabesifazane abane-IBS-D abaphuza ngokweqile. Njengokwenza njalo, sicela uhlale ukhumbule ukuthi lezi ziyizinto ezitholakala esicwaningweni esisodwa esibheke ngqo ekuhlanganiseni phakathi kokunye okuphuzayo nokuthi umuntu onayo ne-IBS angase abe nomuzwa kanjani ngosuku olulandelayo. Ukuthola okunjalo kuyodingeka kulandiswe, (futhi kufaka amadoda!), Ekufundeni okuqhubekayo ngaphambi kokuba iziphi iziphetho eziqinile zingadonselwa.
Ukuphuza kanye namaFODMAP
Ama-FODMAP yigama elihlangene leqembu lama-carbohydrate ahlanganiswe nokufaka izimpawu zokugaya ukudla kubantu abane-IBS. Abacwaningi baseMonash University baye babonisa ukuthi ukulandela ukudla okuphansi kwe-FODMAP kungasebenza ekuletheleni ukukhululeka kwesifo kuningi labantu abane-IBS.
Kungakhathaliseki ukuthi ukhetha ukulandela ukudla noma cha, ungasebenzisa ulwazi mayelana neziphuzo ezithile abacwaningi baseMonash abakunikeza ngokususelwa ekuhlolweni kwebhola le-FODMAP yeziphuzo ezithile ukuze bakusize ukhethe iziphuzo ezingase zibe nzima ukusetha izimpawu zakho . Ngokuvamile, isincomo esivela ku- Monash University siwukugcina ubuncane bokudla kwakho utshwala. Nansi ulwazi oluthe xaxa mayelana neziphuzo ezithile kanye nokuqukethwe kwabo kwe-FODMAP:
Izinketho zokuphuza eziphansi-ze-FODMAP (konke ngesiphuzo esisodwa ukukhonza ubukhulu):
- ubhiya
- iwayini elibomvu
- iwayini elimhlophe
- i-gin
- i-vodka
- i-whisky
- iwayini elikhazimulayo
- iwayini elinoshukela
I-Rum itholakele ukuthi iphezulu kuma-FODMAP ngenxa yokuqukethwe kwayo ye-fructose. Uma une- fructose malabsorption , uzofuna ukugwema iziphuzo ezixutshwe eziqukethe i-rum.
Abacwaningi abonakala sengathi baye bahlola i-tequila okwamanje kokuqukethwe kwayo kwe-FODMAP. Bahlinzeka ngolwazi mayelana "newayini elincane le-index glycemic", ephawula nokuthi liphezulu e-fructose.
Kumele futhi ucabangele ukuthi uxuba yini iziphuzo zakho, njengoba izithelo eziningi zezithelo ziphezulu kuma-FODMAPs. I-Cranberry juice nejusi yetamatisi kubonakala sengathi i-FODMAP ephansi.
Ingabe Kufanele Uphuze Uma Unayo IBS?
Ngenxa yokuthi kunolwazi oluncane mayelana nokuxhumana kwe-IBS nokuphuza utshwala, impendulo yokuthi kufanele uphuze noma cha yini uma une-IBS kubonakala sengathi yisinqumo esithandwa ngabanye. Uma ubona ubudlelwane phakathi kokuphuza kanye nezimpawu zakho ze-IBS, ungakhetha ukuyeka. Ungahlala ukhumbule ukuthi ukuqoqwa kwesiliva kulokhu kukhetha ukuthi ukungaphuzi utshwala nhlobo kungaphelela impilo yakho yonke futhi kukuvikele ezifweni ezingathí sina.
Uma ukhetha ukuphuza, nansi amanye amathiphu okunciphisa ingozi yokubhekana nezimpawu ze-IBS ezibi ngosuku olulandelayo:
1. Zibekele isiphuzo esisodwa ngosuku.
2. Phuza amanzi amaningi uma uphuza utshwala ukuze ugcine umzimba wakho ukhululekile. Lokhu kungase kusebenze ekunciphiseni utshwala, okubangela ukuba kungacasuli kakhulu emgqeni wesistimu yakho yokugaya.
3. Qiniseka ukuthi udla ukudla ngaphambi noma eduze kwesiphuzo sakho. Ukuba nokudla esiswini sakho kufanele futhi kusize ukuvikela izicubu ezihlanganisa uhlelo lwakho lokugaya ukucasuka ngotshwala.
4. Uma ukhetha ukuba nesiphuzo esingaphezu kwesisodwa, wehlisa ukudla kwakho. Lokhu kuzokwenza uhlelo lwakho lokugaya lube nesikhathi esiningi sokucubungula utshwala obungaqondakaliyo ukuvimbela izimpawu zosuku olulandelayo. Futhi ungalokothi wenze izibhamu! Ukudubula kunciphisa ikhono lomzimba wakho wokucubungula utshwala futhi kungaphazamisa kakhulu isahlulelo sakho, okungabeka impilo yakho engozini.
> Imithombo:
> "Izinkombandlela Zokudla KwaseMelika 2015 - 2020: Isithasiselo 9. Utshwala" Ihhovisi Lezifo Zokuvimbela Nokunciphisa Impilo
> "AmaSpredishithi Eqiniso - Ukusebenzisa Utshwala Nempilo Yakho" Izikhungo Zokulawulwa Nokuvimbela Izifo
> " Izinhlekelele zempilo nezinzuzo zokusetshenziswa kotshwala " 2000; 24: 1: 5-11.
> I- Monash University Low FodMAP Diet App ifinyelelwe ngoFebhuwari 16, 2015.
> Reding KW, uKayin KC, Jarrett ME, Eugenio MD, Heitkemper MM. "Ukuhlobana phakathi kwamaphethini okusetshenziswa kotshwala kanye nezibonakaliso zamathumbu phakathi kweziguli ezine-Irritable Bowel Syndrome" I-American Journal of Gastroenterology 2013; 108: 270-276.