Izinto 10 Zokuyeka Ukukwenza Uma Unayo IBS

Cope kangcono ngokugwema lezi zigobo

I-irritable bowel syndrome (IBS) ayifuni ne-handbook. Uma uthola ukuthi une-IBS cishe ngeke ukwazi zonke izindlela zokubhekana nesimo. Akubonakali, kungapheli, futhi kuhilela izimpawu zomzimba ezinamahloni ofuna ukunciphisa. Ngaphandle kokuzama izinketho ezihlukahlukene zokwelapha , kubalulekile futhi ukuqonda imivimbo evamile futhi ufunde ukuthi ungawagwema kanjani.

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Yeka Ukudla Ukudla Okungcolile

Nakuba ubuhlobo phakathi kwe-IBS nokudla akukucaci, abantu abaningi abaye bathola ukukhululeka okukhulu kwi-IBS yabo bayokutshela ukuthi baye banquma konke ukudla okungenamsoco ekudleni kwabo. Mhlawumbe abangani bakho abanesisu "bangase badle ukudla okusheshayo noma ukudla okusetshenzisiwe, kodwa kungenzeka ukuthi awusenalo lokho okunethezeka. Ngesikhathi esifushane, lokhu kungaba yinselele, njengoba ukudla okungenamsoco kuvame ukutholakala kalula futhi kungaba okukhangayo. Esikhathini eside, ukugwema kwalolu hlobo lokudla okungenamsoco kungase kube ukukhanya kwesiliva kwefu le-IBS, njengoba uzobe ushukumisa umzimba wakho ngezinketho ezingcono.

Kungani ukudla okungenamsoco kubi kakhulu ku-IBS? Nazi ezinye zezizathu:

• Okuqukethwe okunamafutha aphezulu : Amafutha ekudleni angakwandisa amandla ezinqamula emathunjini emathunjini, okwenza kube nobuhlungu besisu .
• Okuqukethwe kwe-fiber ephansi : Ngenxa yokuntuleka kwanoma yiluphi uhlobo lwezinto eziyiqiniso zezitshalo, ukudla okuningi okungenamsoco kuncane e-fiber. Nakuba i-fibre ne-IBS kungenzeka ingabi yindlela elula yokulala-abantu, i-fiber ibalulekile ekusizeni ukugcina izithambile zilula futhi ziqinile-kubalulekile ukuthi uhlangabezana ne-IBS-C noma i- IBS-D .
• Ama-sweeteners okuzenzekelayo : Amanye amnandi amnandi, ikakhulukazi lawo aphela "-ol," aye ahlotshaniswa nezimpawu ezengeziwe zegesi nokuqhafaza .
• Izithasiselo zokudla : Nakuba kukhona ukungqubuzana okuningi ngomphumela wezithasiselo zokudla ku-jikelele nokugaya ukudla, kuphephile ukusho ukuthi umzimba wakho awuzange uhlelwe ekuqaleni ukuphatha izinhlobo zezithako ezengezwa kokudla okuningi okucutshungulwe. Lezi zithasiselo zikhona zokwandisa impilo yeshalofu futhi zenze ukudla kubonakale kukhangayo, hhayi ngoba kuhle kithi.

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Yeka Ukuvimbela Ukudla Okungadingekile

Kuvamile ukuthi abantu abane-IBS banciphise kakhulu ukudla kwabo lapho beqala ukuzwa izimpawu. Kungokwemvelo ukusola into yokugcina lapho udla ubuhlungu besisu, ukuchoboza, ukubhuqa noma ukuhuda. Noma kunjalo, kubalulekile ukukhumbula ukuthi kunezinto ezihlukahlukene ezingabangela izimpawu ze-IBS -njengokucindezeleka, izinguquko ze-hormone, noma ukudla ukudla okukhulu. Uma ubeka umkhawulo ekudleni kwakho ekudleni kuphela ozizwa ukuthi "uphephile," ubeka ingozi yokuntula okunomsoco.

Lokho kusho ukuthi abanye abantu abane-IBS baye bathola izinzwa ezithile zokudla noma ukungabekezelelani. Indlela kuphela yokuqiniseka ukuthi ugcina idayari yokudla bese ulandela ukudla kokuqeda .

Ingozi efanayo yokuvimbela ngokweqile ingenzeka uma ulandela ukudla okuphansi-kwe-FODMAP . Ukudla akuhloselwe ukulandelwa isikhathi eside njengoba ukudla okuningi okunamazinga aphezulu e-FODMAP kungakusiza kakhulu. Ukusebenza nomsebenzi oqeqeshiwe wokudla kungakusiza ukuba ubone ama-FODMAP anenkinga kuwe. Ekulweni okuphansi kwe-FODMAP, kubalulekile futhi ukuphindaphinda ngezikhathi ezithile ukwethula ama-FODMAP ezinenkinga ukubona ukuthi ukubekezelelana kwakho kuthuthukile.

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Yeka Ukugwema I-Fiber

Ngesizathu esithile, igama elithi "fiber" lishaya ukwesaba ezinhliziyweni zabantu abaningi abane-IBS. Bahlobanisa ukusetshenziswa kwe-fiber njengokwandisa izimpawu zabo, kungakhathaliseki ukuthi ukuvimbela, isifo sohudo, noma ukuqothulwa. Lokhu ngokuvamile kwenzeka ngenxa yesimo "esiningi kakhulu, ngokushesha". Yenza i-fibre umngane wakho-kubalulekile impilo yonke yokugaya futhi kusiza ukunciphisa isitokisi, okusizayo ekuqothuleni, nokuqinisa isitokisi, okusizayo ekuhudeni.

Indlela engcono kakhulu yokwandisa i-fibre ukuqala kancane. Ungakwazi ukwandisa i-fibre yokudla ngokufaka izithelo, izithelo nemifino yonke. Enye ye-caveat ukugwema umugqa njengoba kungase kuthukuthele ohlelweni lwakho lokugaya . Ungasebenzisa futhi amakhemikhali amaningi. Ungasuswa yigama elithi "laxative" -i-laxative ye-bulk imane nje i-fiber supplements.

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Yeka Ukuya Odokotela Abahlukumezayo

Ngokudabukisayo, kukhona odokotela ngaphandle lapho abanenkinga yokulala emabhedeni. I-IBS iyinkinga yokusebenza kanti abanye odokotela banenkinga yokuphatha iziguli ze-IBS ngesineke nozwela. Noma kunjalo, ikhwalithi yobudlelwane nodokotela-isiguli ingathonya indlela ozizwa kahle noma ngokungafanele.

Uma kunokwenzeka, yiba umthengi ofundisiwe bese ukhetha udokotela wakho ngokucophelela. Ungase ucabange ukushintsha odokotela uma ngabe okwenu kunoma yikuphi okulandelayo:

• Ubhekana nezimpawu zakho kuphela ezingqondweni zengqondo nokucindezeleka
• Ukuphatha njengokungathi uyaprofetha ukucindezeleka kwakho
• Ukwenza ube nomuzwa wokuthi ungumlutha wezidakamizwa ngoba ufuna ukuphumula ubuhlungu

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Yeka ukuhlola isitokisi sakho

Ukuthi i-IBS itholakale ukuthi ngemuva kokulawula ezinye izifo akusho ukuthi kuhlale kuwukuzizwa okunamandla ukuxilongwa. Lokhu kungaqiniseki kungakusiza ukuba uqaphele noma yiziphi izimpawu ezingavamile ezingokomzimba ezingase zibonise isimo esibi kakhulu. Umkhuba ovamile ukuhlolisisa umbala nokubukeka komzimba ngamunye . Inkinga ngalokhu ukuthi ukunyakaza kwamathumba kuza kuzo zonke izinhlobo zobukhulu nemibala ngaphandle kokubonisa isifo esibi. Okuhlukile kakhulu kulokhu ukukhathazeka ngegazi esitokisini .

Ukukhathazeka kungalimaza izimpawu ze-IBS. Ungase ube negalelo ekukhathazeni ngokungadingekile ngokucabangela ngokucophelela nokukhathazeka mayelana noshintsho lwezitshalo. Zenzele umusa futhi uziqinisekise ukuthi ukuhlukahluka kwesitoreji kuyinto evamile futhi akuyona into okufanele ikhathazeke ngayo.

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Yeka Ukuthuthumela

Wonke umuntu eplanethi usebenzelana nezimpawu zokugaya. Imizwa yephunga nephunga iyingxenye yokuphila kwansuku zonke. Awunchazwa ukuthi unemathumbu ayinkingeni.

Ungakhathazeki ukuthi abanye abantu bazokwahlulela ngokusekelwe ezimpawu zakho. Uma udlula igesi, oh kahle. Zithethelele futhi uqhubeke ngosuku lwakho. Uma abanye besebenzisa indlu yangasese futhi kudingeka uhambe, ungangezeli ekuhluphekeni nasekucindezelekeni kwakho ngokucabanga ukuthi udinga ukulinda indawo yokuphumula engenalutho. Abantu abakuphila kwakho banombono wakho ngokusekelwe kulokho okhona njengomuntu. Lo mbono ngeke ushintshe uma bezwa imisindo noma iphunga elivela esiteji sokugezela.

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Yeka ukuzama ukugcina i-IBS yakho imfihlo

Ukugcina imfihlo yakho ye-IBS kungabangela ukucindezeleka bese kugcina ukwenza izimpawu zakho zibi nakakhulu. Kuvinjelwa nokuba nokusekelwa okuhle kwezenhlalakahle okwakuyisikhathi eside kuhlotshaniswa nemiphumela yokwelapha engcono. Ukufihla IBS yakho akulungile futhi akudingekile. Kungani isifo sofuba kufanele sihluke kunoma yini enye ingxenye yomzimba, njenge- asthma noma isifo sikashukela ?

Njenganoma yisiphi isambulo somuntu siqu, hlola ukuthembeka komunye umuntu ngaphambi kokuvula. Uma unomuzwa wokuthi bazosekela futhi baqonde, zinike imvume yokubazisa ukuthi ubhekene nani. Lokhu kuvumela abantu abakhathalelayo ngawe ukuba basebenze nawe ukuqinisekisa ukuthi izidingo zakho eziyingqayizivele ziyatholakala.

Khumbula ukuthi i-IBS ithinta ingxenye enkulu yabantu. Uma uqala ukuvula, ungase umangale ukuthola ukuthi ubani obhekana ne-IBS.

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Yeka ukuzama ukuphelela

Iziguli eziningi ze-IBS zizitholela ngokweqile ngenxa ye-IBS yazo. Ngenxa yomsebenzi ongaphuthelwa noma imisebenzi yomndeni engabanjwanga, kukhona ukucindezela okuzenzekelayo ukuba kube okuphelele. Lokhu kufaka phakathi ukuthatha umthwalo owengeziwe futhi / noma ukuzwa ukuthi awukwazi neze ukusho cha ukucela. I-IBS yakho ayiphumeleli-kuyinkinga yezempilo, ehlanzekile futhi elula. Ngakho-ke, asikho isidingo 'sokwenza' kuso.

Lalela izinga lakho lokukhathazeka. Uma unomuzwa wokucindezeleka, lokho "kuningi kakhulu," cishe kungenzeka. Khumbula, lolu hlobo lokukhathazeka luzokwenza ukuthi izimpawu zakho zibe nzima kakhulu. Noma nini lapho kungenzeka, usethe imingcele, udlulisele futhi ubeke phambili.

I-IBS ikuphoqe ukuba wenze impilo yakho nenhlalakahle ibe yinto ebaluleke kakhulu. Khumbula ukuthi akukuhle ukuba uzibeke ezimweni ezizokwenza ungakhululeki nakakhulu. Izimpawu ze-IBS zivame ukungabikho ukuzinikela noma ukulandela izinhlelo. Yilokho kanye nakho konke ongakwenza kungcono kakhulu ongakwenza.

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Yeka Ukugwema Ukuphila Kwakho

Nakuba kuyiqiniso ukuthi ukungaqiniseki kwe-IBS kwenza kube nzima ukuhlela imisebenzi futhi kungenza ukhathazeke ngokushiya indlu yakho, kubalulekile futhi ukuba ungavumeli ukugula kwenzeke impilo yakho yonke. Ukuzihlukanisa komphakathi nokugwema imisebenzi enokuthakazelisa nokwenza izinto ezinomthelela kungabangela isimo sengqondo sokucindezeleka. Bheka amathuba nemisebenzi ephakamisa imizwa yakho bese uvuselela amandla akho. Kuhle ukwenza izinhlelo; vumela abanye bazi ukuthi ngenxa yezizathu zempilo, kungadingeka ukuthi ukhansele ngomzuzu wokugcina.

Uma kufika isikhathi sokuhlanganyela emsebenzini, hlola indlela ozizwa ngayo. Uma uzizwa ngempela ukuthi awukwazi ukude kude nendawo yokugezela, khona-ke zonke izindlela zikhansela. Kodwa-ke, uma ubhekene nobuhlungu besisu nokungahambi kahle, ungathola ukuthi ukuhlanganyela emsebenzini ophazamisayo nokuvuza kunganciphisa ukuhlupheka kwakho.

Kubalulekile ukukhumbula ukuthi i-geography ayiyona inkinga yokukhathazeka ye-IBS. Ngokuvamile ukukhathazeka ngokuba ngaphandle futhi lokho kudambisa izimpawu. Ngakho-ke, sebenza kanzima ekuthuthukiseni amakhono okuphatha ukukhathazeka, njengokuzivocavoca umzimba , ukusebenzisa ukuzama ukugcina izinga lakho lokucindezeleka eliphansi nokucindezelwa kwesistimu yakho ye-GI uma ungekho ekhaya. I-IBS ingaba ingxenye engadingeki yokuphila kwakho, kodwa akudingeki ibe yikho impilo yakho yonke.

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Yeka Ukwamukela Ukuthi Yilokho Indlela Ezoba Khona

Iziguli eziningi ze-IBS zatshelwa odokotela bazo, "Akukho lutho olungenziwa, vele uhlale nalo." Kodwa-ke, funda noma iyiphi impumelelo ye- IBS memoir noma ye-IBS futhi uzobona ukuthi kubantu abaningi abane-IBS kuthatha amasu amaningi okunciphisa izimpawu.

_Imithombo:

> Ukudla, Ukudla, Nokudla Kwe-Irritable Bowel Syndrome. Isikhungo Sesizwe Sesifo Sikashukela Nesifo Sezinyosi Nezifo Zezinso. https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/eating-diet-nutrition.

> Kaptchuck T. et.al. Izingxenye zomphumela we-placebo: Isivivinyo esilawulwa ngokungahleliwe ezigulini ezine-syndrome ezicasulayo. BMJ 2008 336: 999-1003.

> Palsson O, i-Whitehead W. i-Hormone ne-IBS. Isikhungo se-UNC se-Functional GI & Motility Disorders http://www.med.unc.edu/ibs/files/educational-gi-handouts/IBS%20and%20Hormones.pdf.

> Ukwelashwa kwe-Irritable Bowel Syndrome. I-National Institute of Diabetes kanye ne-Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/treatment.