Abantu abaningi bacabanga ukuthi kufanele babe nokunyakaza kwamathumbu nsuku zonke ukuze bagweme ukuqotshwa, kodwa iqiniso liwukuthi imvamisa evamile ihlukahluka kakhulu komuntu nomuntu, kusukela izikhathi eziningana ngosuku kuya kathathu ngesonto. Ukuqokwa kubhekwa njengokudlula kanzima, isitokisi esomile noma ukunyakaza okungenani kwezintathu ngesonto.
Esinye sezikhalo ezivame kakhulu zokugaya ukudla e-United States, ukuqothulwa kwamathinta abantu abaningi ngesikhathi esithile empilweni yabo.
Abanye abantu bathola ukuxilongwa kwesikhashana, okubangelwa izinguquko zesikhashana ekudleni, ekuhambeni, ekucindezelekeni, noma ekuhlinzekeni, kanti abanye banokuqokwa okungapheli (ukuphikelela amasonto ambalwa isikhathi eside). Uma unesiqhwa esingapheli, cishe uyazi ukuthi singathinta kanjani kakhulu izinga lempilo yakho.
Nakuba ukuqothulwa kungathinta noma ubani, kuvame kakhulu kubantu besifazane nakubantu abaneminyaka engaphezu kwengu-65. Kubuye kwenzeke ngesikhathi sokukhulelwa noma ngemuva kokubeletha, futhi kungaba umphumela wesimo esingaphansi noma umphumela womuthi wemithi (njenge-opioid imithi yobuhlungu).
Izixazululo zemvelo zokuqashwa
Ucwaningo oluthile lubonisa ukuthi ukudla okunye kanye namakhemikhali kunganikeza izinzuzo ezithile:
1) I-High-Fiber
Ukudla okuncane e-fiber kungadlala indima ekuqotheni. I-fiber engenayo i-insoluble, edlulayo emzimbeni cishe ingaguquki, inikeza izitshalo eziningi kanye nokuthungwa okuncane, okwenze kube lula ukudlula. Ukudla okungaphezulu kwefayibha engenayo ihlanganisa konke okusanhlamvu, izithelo, nemifino.
Zama irayisi, ilayisi elibomvu, noma isinkwa sonke sokusanhlamvu.
I-fibre e-soluble ihlakaza emanzini bese yenza i-gel-like substance emathunjini. Ukutshala izihlahla kanye namakhiwane kunganyelwa ekamelweni lesidlo sasekuseni noma kudliwe njenge-snack.
Enye indlela ukufafaza ithisipuni eyodwa yama-flaxseeds emhlabathini kunoma yisiphi isidlo. Zitholakala emaphakheji esitolo sokudla sezempilo noma ezinye izitolo zokudla.
Unomusa omuhle, we-nutty.
Okuhlobene: Ukudla kwe-Constipation
Izithasiselo ze-Fiber nazo zitholakalayo, ezithandwa kakhulu njenge- psyllium supplement ezifana ne-Metamucil. I-Guar gum kanye ne-acacia fiber nayo iyathandwa kakhulu. Ukwengeza i-fibre ekudleni kwakho kancane kancane kungasiza ekugwemeni ukuvuthwa kanye negesi. Futhi, qiniseka ukuphuza amanzi anele ngenye indlela i-fibre ingaba nomthelela ohlukile futhi ube nesibindi.
2) Ukuzivocavoca
Okubaluleke kakhulu ukuhamba komzimba njalo, ukuvivinya umzimba kuvuselela ukukhishwa kwemisipha yamathumbu, ukusheshisa ukuhamba kwezihlalo. Umshini wokuzivocavoca njalo, ongabandakanya ukuhamba kwansuku zonke, i-yoga, noma ukubhukuda, kungasiza uhlelo lokugaya.
Ukuzivocavoca futhi kukusiza ukuthi uphathe ukucindezeleka, okungenza ngcono ukugaya kwakho.
3) Ukutholakala kwamanzi okwanele
Ukwenza isiqiniseko sokuthi uphuza uketshezi okwanele njengamanzi angasiza abanye abantu ngokuqotshwa. Izifo zenza ukufudumala kwamathumbu kube lula futhi kulula ukudlula. Abantu abaningi abanempilo bangakwazi ukuhlangabezana nezidingo zabo zokuziphuza ekuziphatheni okuphuza okujwayelekile (njengokuphuza utshwala ekudleni) nangokuvumela ukuba ukoma kube ngumholi wabo. Uma u-hydrated ngokwanele, ukuphuza amanzi angeziwe kungase kungakusizi ukukhulula ukuqokwa kwakho.
Asigcini nje ukuthola izikhukhula emanzini. Ikhofi, itiye, ijusi, izithelo, imifino, uketshezi olusetshenziselwa zokupheka, nokunye ukudla nokuphuza konke kubheka ekutheni uyidla njalo.
4) Ama-probiotics
Ama-probiotics, afana ne-Saccharomyces boulardii, i-Bifidobacterium longum, i-Lactobacillus rhamnosus, ne-Lactobacillus acidophilus, ziphila eziphilayo ezincane ezikhona ngokwemvelo endleleni yokugaya. Ezinye zezindlela ezicatshangelwa ukuthi zikhuthaza impilo zihlanganisa ukucindezela ukukhula kwamabhaktheriya angaba yingozi, ngcono umsebenzi wokuzivikela omzimba, ukwandisa umgoqo wokuzivikela wegciwane lokugaya, nokusiza ukukhiqiza u-vitamin K.
Obunye ubufakazi bokuqala bukhombisa ukuthi ama-probiotic supplements angathuthukisa ukuqotshwa. Ngokwesibonelo, olunye ucwaningo lubheke umphumela wesiphuzo se-probiotic esine-bacteria enenzuzo ebizwa ngokuthi i-Lactobacillus casei Shirota (65 milliliters ngosuku) noma i-placebo kubantu abanokuqokwa okungapheli.
Isiphuzo se-probiotic siphumelele ekuthuthukiseni okuphawulekayo ekuqineni kokuqothulwa nesimo sezinyawo.
Olunye ucwaningo luhlolisise ukusebenza komunye umuthi we-probiotics ekuqotheni izingane futhi awutholanga umphumela. Izingane ezingamashumi ayisishiyagalombili nane ezinezinyanga ezimbili ezineminyaka engu-16 ubudala zine-lactulose (i-laxative) kanye ne-supplementary probiotic equkethe i-lactobacillus GG noma i-lactulose yedwa. Ngemuva kwamaviki angu-12 no-24, i-lactobacillus ayiphumelelanga kakhulu kune-lactulose yodwa ekuphatheni ukuqothulwa.
5) Laxatives ezikhuthazayo
Amakhemikhali amaningi we-herbal kanye ne "teas dias" yizinsalela ezivusa amadlingozi, noma ama-laxatives anthranoid. Zibandakanya amakhambi afana nalokhu:
Ezinye zalezi zitshalo, ezifana ne-senna, zivunyiwe njengezokwelapha ngaphezulu kwe-counter for the constipation. Nakuba kuhloswe ukuba kube nokwelashwa kwesikhashana, empeleni, abantu bangase bathembele kubo futhi basebenzise amasonto, izinyanga, noma ngisho neminyaka ngesikhathi ukuze babe nokunyakaza kokuhamba kwamathumbu.
Kubalulekile ukukhuluma nomhlinzeki wakho oyinhloko ngaphambi kokuthatha, futhi akufanele asetshenziswe isikhathi esingaphezu kweviki ngaphandle kokuqondiswa kwezokwelapha. Ukusetshenziswa isikhathi eside kungabangela amathumbu ukuba alahlekelwe amandla okuhambisa eyedwa, futhi ahlotshaniswe nesifo sohudo esingapheli, ubuthi besibindi, ukuchithwa kwe-potassium okuholela ekubuthakathaka kwamasipha, ukuphazamiseka kwenhliziyo, nokukhubazeka kwezinso noma kwesibindi. Kubuye kube nokuphikisana mayelana nokuphepha kokusetshenziswa kwesikhathi eside kwe-senna kanye nendima yayo emdlalweni we-colorectal.
6) i-Biofeedback
Ukwelashwa kwe-biofeedback kungasiza abantu abanokuqothulwa ngenxa yokukhubazeka kwe-pelvic, isimo lapho imisipha yomzimba ye-pelvic ingasebenzi kahle. Kwenzeka ngenxa yezimo ezifana nokukhuluphala, i-prostate ekhulisiwe, noma ngemva kokubeletha.
Abahlinzeki be-biofeedback bafundisa ukuthi bangcono kanjani ukuxhumanisa imisipha esetshenziselwa ukuhlukunyezwa (imisipha ye-anorectum kanye nemisipha ye-pelvic).
Nakuba i-biofeedback ihlolwe kuphela njengokwelashwa kwalolu hlobo lokuqothulwa maduzane, imiphumela iyathembisa. Isibonelo, isifundo esisodwa saqhathanisa i-biofeedback (iseshini esisodwa ngeviki amaviki amahlanu) kumilayiki (i-polyethylene glycol 14.6 kuya ku 29.2 amagremu ngosuku) kanye nemfundo kubantu abanokukhubazeka okuphansi okungapheli komzimba we-pelvic . Bonke ababambiqhaza babekade bezama izithako ze-fiber kanye ne-enemas noma i-suppositories kepha babengaphenduli.
Ngemuva kwezinyanga eziyisithupha, izikhathi ze-biofeedback zaziphumelela kakhulu kunama-laxatives, zinama-43 kwangu-54 (amaphesenti angu-80) iziguli ze-biofeedback ezibhekene neziguli ezingu-12 zengu-55 (iziphesenti ezingu-22) eziphethe i-laxative ezibika ukuthuthukiswa okukhulu. Izinzuzo zivele zigcine okungenani iminyaka emibili.
7) I-Acupressure
Ukwakheka kwe-Acupressure kuyindlela yokuphulukisa yendabuko ehilela ukusetshenziswa komfutho wezinsiza kumaphuzu athile okugcoba umzimba.
Iphuzu elivame ukuphakanyiswa yi-acupuncturists for ukuqotshwa "Intestine enkulu 4". Nakuba kungakafundiwe ukuzunywa, kuyindlela elula yokulungisa ekhaya engasebenza kwabanye abantu. Iphuzu lisendaweni ephakeme kakhulu yomsila phakathi kwesithupha nesigqebhezana somunwe uma behlanganiswa ndawonye. Qaphela: leli phuzu livame ukugwema ngesikhathi sokukhulelwa.
Ngomunwe wakho wesithupha noma ophakathi phakathi kwesikhumba esingama-90-degree esikhumbeni, sebenzisa ukucindezela kancane kancane. Bamba imizuzu emithathu. Ukucindezela akufanele kube buhlungu noma kungakhululekile.
I-Takeaway
uma uzizwa unesifiso sokuba nokunyakaza kwamathumbu, ungafaki isifiso. Uma ubambezela isikhathi eside lapho isidingo sokuba nokunyakaza kwamathumba kuhlasela, amanzi amaningi atholakale esitokisini futhi kunzima ukuthi kube nokunyakaza kwamathumba.
Kunezindlela eziningi zokwelashwa ezishiwo ukusiza ngokuqokwa, kodwa kubalulekile ukukhuluma nodokotela wakho wezempilo ngaphambi kokusebenzisa noma iyiphi ikhambi ukuqinisekisa ukuthi kukulungile kuwe.
Imithombo:
I-Banaszkiewicz A, i-Szajewska H. Ukungasebenzi kweLactobacillus GG njengendlela yokwenza i-lactulose ekwelapheni kokuqothulwa kwabantwana: ukuhlolwa okungaqondakali kabili okuyi-doublebo blinded. J Pediatr. 146.3 (2005): 364-369.
U-Chiarioni G, i-Whitehead WE, i-Pezza V, i-Morelli A, i-Bassotti G. i-Biofeedback iphakeme kunama-laxatives wokuqothulwa okujwayelekile ngenxa yokudonswa kwe-dyssynergia. I-Gastroenterology. 130.3 (2006): 657-664.
UKoebnick C, Wagner I, Leitzmann P, Stern U, Zunft HJ. Isiphuzo se-probiotic equkethe i-Lactobacillus casei Shirota ithuthukisa izimpawu zamathumbu ezigulini ezinomzimba ongapheli. Ingabe J Gastroenterol. 17.11 (2003): 655-659.
I-Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M. Umphakathi phakathi kokudla kwe-fiber, amanzi kanye ne-magnesium nokuqashwa kwamantombazane aseJapane amancane. I-Eur J Clin Nutriti. 2006 Dec 6.
Stessman M. Biofeedback: indima yayo ekwelapheni ukuqashwa okungapheli. I-Gastroenterol Nurs. 26.6 (2003): 251-260.
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.