Izindlela eziphezulu zokwenza i-IBS yakho ivule phezulu

Izinto Ezilandelayo Kungabangela I-IBS Yakho Ukuvuleka

Ukugcina isifo sofuba esilula (IBS) ngaphansi kokulawula singase sibe nomuzwa wesikhathi esigcwele. Yingakho ngoba! I-IBS idinga izinguquko ezingaba ziningi, kufaka phakathi ukuguqula ukudla ukuze ugweme ukudla okuqala futhi ungeze amanye amathuluzi okusiza ukucindezeleka ngosuku. Kodwa-ke, lezi zinguquko zingasebenza kahle ekusizeni ukugwema izingozi ezingaba khona ezingavimbela ukungena kwe-IBS okubangela ukuhuda noma ukuqothulwa. Kodwa akubona wonke umuntu owazi ukuthi yini engase ibe yingozi kakhulu ku-IBS, ikakhulukazi ekuqaleni, ngenkathi ehlola uhlelo lokulashwa. Ingabe ezinye zalezi zinto zinegalelo kwi-IBS?

1 -

Umsi

Ukubhema ugwayi kuthinta wonke umzimba, hhayi kuphela amaphaphu kanye nokuphefumula. Uma umsila uphazamiseka emzimbeni, ungena futhi esiswini nasemathunjini. Ugwayi uyinto evuthayo emgwaqweni wokugaya ongabangela ukuqhaqhaqhaza, ukugubha, igesi, nesisu esiswini. Lokhu, akunjalo, ngeke kusize izimpawu ze-IBS.

2 -

Ungaphuzi Amanzi

Uma umzimba uthola ikhofi kanye ne-cola yokudla usuku lonke, asikwazi ukulindela ukuthi ipheshana lokugaya likwazi ukusebenza. Amanzi kubalulekile empilweni enhle yomzimba wonke. Imikhuba emihle yokuphuza amanzi ngeke ibe yinto ewusizo kuphela ekuvimbeleni ukuqothulwa, kodwa futhi ekushintsheni izikhukhula ezilahlekelwe isifo sohudo .

3 -

Ungazivocavoca

Kukhona into abantu abangayenza ngamaminithi angu-30 kuphela ngosuku olwenza ngcono impilo yonke, kodwa iningi labantu abakwenzi. Yilokho ukuzivocavoca okungakwenza. I-Surgeon General yase-US uncoma ukuba uthole imizuzu engu-30 yokuzivocavoca izinsuku eziningi zesonto. Akudingeki ukuba kube imizuzu engama-30 enomthelela; Kungaba futhi iziqephu ezingu-3 zamaminithi angu-10, noma ama-episodes angu-15. Ukuzivocavoca kusiza nazo zonke izinhlobo zezinkinga, kufaka phakathi ukucindezeleka, kodwa kungasiza ekunciphiseni ukuqothulwa.

Okuningi

4 -

Yeka ukucindezeleka

Ukucindezeleka akubanga imbangela ye-IBS, kodwa kuyodala izimpawu. Wonke umuntu unenkinga yefomu elilodwa noma enye-into ebalulekile ekuphenduleni kulokhu kucindezeleka. Ukuguqula ukucindezeleka into enhle kungasiza. Sebenzisa ukucindezeleka ukuze uphelele ubuciko futhi ukhuthaze ukuthatha isinyathelo ezinkingeni. Ukungavumeli ukucindezeleka ukuba kuhlume futhi kuthinte kuze kube yilapho kuqala ukuthinta impilo kubalulekile ukubhekana ne-IBS.

5 -

Yidla Okudla Okukhulu

Sonke sithanda ukudla, kepha ukudla okungenani 3 ngosuku akulona isu elihle kakhulu lempilo yokugaya kahle . Esikhundleni salokho, zama ukudla ukudla okuncane okungu- 5 noma 6 usuku lonke. Abantu abane-IBS bangase babe nomuzwa ojulile ngemva kokudla ukudla okukhulu, futhi ukudla amancane kungasiza ekugwemeni lokho. Ngaphezu kwalokho, umzimba uzothola ukufudumala kwamafutha kagesi usuku lonke, esikhundleni sama-spikes aphindaphindiwe nama-dips angabangela ukwehla kwamandla kagesi.

6 -

Yeqa Ukulala

Iningi labantu abadala kudingeka bathole amahora angu-7 kuya kwangu-8 alale ubusuku bezempilo. Ukuhlela le nesikhathi sesikhathi sokulala ngosuku, nsuku zonke, kuyinselele, kodwa kubalulekile ekugwemeni ukuqhuma kwe-IBS. Abanye abantu banenkinga yokulala, noma ukuhlala belele. Zama ukwenza ubuthongo obuhle kangcono ukuze uthuthukise ubuningi kanye nekhwalithi yokulala. Izinkinga ezinkulu zokulala kufanele zikhuliswe nodokotela ukusiza ukuxazulula le nkinga.

7 -

Yidla ukudla kwakho kokuqala

Ukudla kwe-Trigger kuyahlukahluka komuntu nomuntu nge-IBS, kodwa ezinye izingqikithi eziyisisekelo ziyizi: ukudla okunamafutha, ukudla okuthosiwe, ukuphuza okwesibhakabhaka, kanye ne-fibre engenayo. Ukufunda okubangela ukudla ukugwema kuthatha isikhathi namandla, kepha uma kutholakala, kungagwenywa futhi lokho kunganciphisa ukuhlaselwa.

8 -

Phuza iziphuzo ezidakayo

Lokhu kuyinkimbinkimbi, ikakhulu kulabo abathanda ukuhlanganyela. Kodwa ubhiya (okuvame ukubangela igesi), iwayini, neziphuzo ezixutshwe (okuvame ukuqukatha ezinye izimbangela ezifana nejusi yezithelo noma iziphuzo ze-caffeinated) kungaba nzima emaphethelweni emathunjini . Ukuphuza kuyinkinga yokuphila komzimba, kodwa kwezinye izimo kungaba ngcono ukugwema ukuphuza ukuze kuvimbele ukudala ukuphazamiseka.

9 -

Yidla ukudla okucutshungulwayo

Ukudla okusetshenzisiwe kuvame ukuqukatha izithasiselo ezifana noshukela noma ama-fat substitutes. Eziningi zalezi zinambuzane ezifakelwayo ziyaziwa ukuthi ziyisimangalo esisemathunjini. Ngisho nabantu abangenayo isimo sokugaya ukudla bangathola igesi, uhudo, ukuvuvukala, nobuhlungu ngemva kokudla izithasiselo zokudla. Funa ukudla okuphelele, okuphelele okuqukethe inani elimbalwa kakhulu lezithako.

10 -

Ungafuni Usizo

Usizo lungavela kubangani, emndenini, osebenza nabo, nethimba lokunakekela impilo. Funa usizo lokunamathela ekudleni okungcono kwe-IBS nokunciphisa ukucindezeleka. Ungesabi ukwamukela usizo neseluleko esihle uma unikezwa emthonjeni othembekile.