Uma uke wabhekana nokuphefumula kwesinye isikhathi, uyazi ukuthi akukhathazeki kanjani ukuzwa okuvuthayo okubuhlungu kungaba. Ubuhlungu bungabangelwa ukubuyela emuva kwesisu sakho ngaphakathi kwesisu sakho (ithubhu lapho ukudla kuthunyelwa khona esiswini sakho), eyaziwa ngokuthi i-reflux acid, noma kungabangelwa uhlobo olunzima noma oluhlala njalo lwe-reflux okuthiwa i- reflux ye-gastroesophageal isifo (GERD) .
Izixazululo ze-Reflux ye-Acid
Kungakhathaliseki ukuthi kuyisifiso sokuhamba konke-kwemvelo noma ukuxazulula izimpawu zesifo sokushaya isifo esingaphenduli emithini yemithi, abanye abantu baphendukela kokudla nokuguqula indlela yokuphila kanye nemithi yokwelapha ukuze kunqunywe izimpawu.
Nakhu ukubuka izixazululo eziningana nokuguqulwa kokuphila okungasiza:
1) Gwema ukudla kwakho kokuqala
Kungenzeka ukuthi usuvele uthola ukuthi ukudla okuthile kungabangela ukushaya kwenhliziyo yakho nezimpawu ze-reflux. Zama ukugcina idayari yesidlo nokudla ukukusiza ukuthi ubone ukudla okwenyusa kakhulu i-reflux yakho, futhi ulahleke kuzo. Nazi ezinye izinto ezivame ukudla:
- Ikhofi netiye
- Chocolate
- Ukudla okumnandi
- Ubhiya, iwayini, nezinye izinhlobo zotshwala
- Ukudla okuthosiwe noma okunamafutha
- I-Mint
- Ukudla okunamatamatisi kanye nokudla okutamatisi
Abanye abantu bathola ukuthi amaswidi nama-high-glycemic foods index kanye nokudla okushisayo kungabangela ukushisa kwenhliziyo.
2) Ukuhlolisisa ukulinganisa kwakho okunempilo
Ukulahlekelwa isisindo kungasiza ukunciphisa izimpawu zakho zokushaya inhliziyo. Khuluma nomhlinzeki wakho wezempilo mayelana nokudla nokuzivocavoca okungakusiza ukuba ufinyelele isisindo esinempilo.
3) Thatha indlela yokudla eqondayo
Ukudla ngokushesha nokudla ngokweqile kuhlotshaniswa ne-heartburn ne-reflux. Ngezinye izikhathi ungase uze uqaphele nokuthi udla ngokushesha noma udle ngemuva kokuba umzimba wakho ubonakalise ukuthi ugcwele. Ukusebenzisa amasu okudla okucabangayo kungakusiza ukuba uhambe kancane futhi ulalele lokho umzimba wakho okutshela khona.
Nansi indlela:
- Ukuqeda iziphazamiso ngesikhathi sokudla. Gwema ukufunda, ukuhlola ifoni yakho, noma ukubukela ithelevishini ngenkathi udla.
- Cheet bite ngayinye kahle.
- Yidla ukudla okuncane kunokuba udle ukudla okukhulu. Ukudla ngokweqile kubeka ingcindezi engaphezulu ku-sphincter yakho engaphansi kwe-esophageal.
- Ngaphambi kokudla ngakunye, thatha isikhashana ukubuka ukudla kwakho. Qaphela ukuthi yini epulatifomu yakho bese uthatha iphunga. Futhi, thatha isikhashana ukuphawula ukuthi ulambile kangakanani ngaphambi kokuba uthathe u-bite wakho wokuqala.
4) Lindela ngaphambi kokuya embhedeni
Ukulala phansi ngokushesha ngemuva kokudla kungabangela ukuphuza umoya. Esikhundleni sokulala noma ukulala ngokushesha ngemva kokudla, zama ukudla okungenani amahora amathathu kuya kwangu-4 ngaphambi kokulala.
5) Ukuphakamisa iNhloko Yembhedeni Wakho
Esifundweni esincane esanyatheliswa kuyi- Journal of Gastroenterology neHepatology , abantu abane-reflux ebusuku batholakala ukuthi bancishisiwe i-acid reflux (kulinganiswa ngeso lengqondo ye-acophageal acid and time clearance time) lapho ukuphela kwenhloko kombhede wabo bephakanyiswe nge-block-20 cm .
Ukukhuphuka kombhede, imithwalo yemigqa, kanye nemitha yamatitha (efanelana phakathi kwamatitha kanye nebhokisi entwasahlobo) yizinye izindlela zokuphakamisa ikhanda lombhede. Nakuba abanye ochwepheshe batusa ukuphakamisa ikhanda lombhede ngamasentimitha angu-6 kuya kwangu-8 noma ngaphezulu, ukuphakamisa ikhanda lombhede kungabangela ukubuyela emuva futhi kukhishwe ukunganaki noma ubuhlungu kwabanye abantu.
Kuvame ukuphakanyiswa kuphela kubantu abanezimpawu zobusuku noma izimpawu ezibavimbela ekulaleni.
6) Hlala ngakwesokunxele sakho
Uma kuziwa endaweni yakho yokulala, ukulala ngakwesokunxele sakho (okuthiwa "ngakwesobunxele se-latal position decubitus") kungakusiza ukuba ugweme ukukhwabanisa ebusuku.
7) Gwema izambatho ezilindile
Izambatho ezinama-waistlines angenayo noma amabhande ufake ukucindezeleka esiswini sakho, okungaholela ku-reflux ye-asidi. Zama ukugqoka amabhulukwe angakusiki esikhwameni (njengezintambo ezincane ezikhuphuka), amabhulukwe anekhanda elisezingeni eliphakeme, noma ehamba phezulu usayizi we-pant. Uma ugqoka iziketi, zama ukugqoka izingubo esikhundleni sakho futhi ubone uma kusiza reflux yakho.
8) Nciphisa Ukucindezeleka Kwakho
Ngenkathi ukucindezeleka kungabhekwa njengesizathu sokuphuza noma ukuhlaziya, kungabangela izimpawu kwabanye abantu. Ngaphezu kwalokho, ukuphila okunzima noma ukucindezeleka ngokomzimba kungabangela izimpawu zokuphuza, ngokusho kombiko oshicilelwe kuyi- Psychosomatic Medicine ngo-2004. Ngaphezu kokufuna usizo lochwepheshe, kufaka phakathi amasu okulawula ukucindezeleka njengokuzindla nokuphumula kwemizimba emisebenzini yakho yansuku zonke kungasiza.
9) Nika ukubhema
Njengoba i-nicotine ingabuthakathaza i-sphincter engezansi (i-muscle of muscle ehilelekile ekuvaleni isisu nokuvimbela i-reflux ye-asidi), ukuyeka ukubhema kungakusiza ekusikeni ukuphuza. Funda ngezindlela zemvelo zokuyeka ukubhema.
10) Hlaziya iziLungiso zemvelo
Izixazululo ezishiwo ukusiza nge-heartburn kanye ne-reflux zihlanganisa:
- Apple cider uviniga
- I-Ginger
- I-Aloe Vera ijusi
- Ubhanana
- I-Turmeric
- I-licorice ye-DGL
- D-limonene
- Uju
- I-Marshmallow
- I-elm yokudlala
Izwi elivela
Ukushintsha ukudla kwakho nokuphila kwakho kuphela kungokwanele ukugcina ukushaya kwenhliziyo yakho isheke. Ngenkathi ukudla noma ukuguqulwa kokuphila kungasiza ekunciphiseni ubuhlungu obuhlobene nokukhwabanisa, kubalulekile ukufuna usizo lwezokwelashwa uma uhlangabezana nokushaya kwenhliziyo njalo. Ngokuhamba kwesikhathi, i-acid reflux ehlotshaniswa yinhliziyo ingalimaza isifo sakho futhi iholele ezinkingeni.
Uma ubuhlungu bubusha kuwe, kubalulekile ukuba uqaphele ukuthi izimpawu ezijwayelekile zokuphuza izinhliziyo (njengezinhlungu emqaleni / esifubeni, ukuphindwa kabusha kokudla noma uketshezi oluketshezi, umphimbo omunyo, nokunambitheka okumuncu emlonyeni) kungase kubangelwe isimo esibucayi esibucayi njengesifo senhliziyo . Uma ubhekene nobuhlungu esifubeni sakho okokuqala, kubalulekile ukubonana nodokotela ngokushesha ukuze utholakale kahle.
> Imithombo:
> Khan BA, Sodhi JS, Zargar SA, et al. Umphumela wokuphakama kwekhanda lokulala ngenkathi ulele ezigulini ezibonakalisiwe > ze > reflux ye-gastroesophageal nocturnal. J Gastroenterol Hepatol. 2012 Jun; 27 (6): 1078-82.
> Naliboff BD, uMeya M, Fass R, Fitzgerald LZ, Chang L, Bolus R, iMeya EA. "Umphumela wokucindezeleka kokuphila emabonakalweni okuphuza umoya." I-Psychosom Med. 2004 May-Jun; 66 (3): 426-34.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.