Indlela yokuphila idlala indima ebalulekile njengemithi
Abantu abangaphezu kwesigamu esitholwe ukuthi bane-hernia yokuzalwa ngeke babe nezimpawu. Kulabo abenzayo, ukuphuza ukuthukuthela nokuhlambalaza kuzoba yizinto ezivame kakhulu. Ngenkathi imithi inganikeza ukuphumula, amasu okubhekana nokusebenza ngokuphumelelayo asekelwe ekunciphiseni ukuhlukumeza endaweni yokuqala. Uma une-hernia yokubeletha, ezinye izindlela eziyisisekelo-ezivela ekudleni ezishintshayo ekuguqukisweni kwesisindo kuya kwe-hydration-zingahamba phambili ekusizeni ukuthi uphathe isimo sakho futhi unqobe ukuphazamiseka kwesinye isikhathi.
Ukudla
Ngeke kusimangalise ukugubha kwesifo esibuhlungu ukugula okungukuthi ukuthi ukudla okunye kungenza kube lula ukuqinisekiswa. Eziningi zalezi zimbangela zokudla zivamile kubo bonke abagulayo. Ezinye izinkinga, okwamanje, zihlobene nenani lokudla esikudlayo.
Okudlayo
Lokhu okunamandla, mhlawumbe, okufanekiselwa ukuhlolwa konyaka ka-2014 kusukela ku-National Food and Nutrition Institute ePoland okuyinto ehlolisisa ubudlelwane phakathi kwe-acid reflux nokudla okuvamile kubantu abadala abangu-513 abane- reflux isifo se-gastroesophageal (GERD) .
Lokho abathola ukuthi kwakukhona ukwenyuka kokubili kokubili kuya kwezintathu engozini yezimpawu lapho abantu bedla izinhlobo zokudla ezilandelayo:
- Ukudla okunamafutha
- Ukudla kwe-Sugary
- Ukudla okumnandi
- Ukudla okuthosiwe
- Itiye lePeppermint
- Izithelo zamanzi
- Ukudla okunomsoco
- Izithelo ezintsha
- Utshwala
Ngenkathi isifundo singangenanga ku-akhawunti ezinye izifo ezivame ukudla , njenge-citrus noma i-caffeine, izibalo cishe noma ezimbalwa zibonisa okuhlangenwe nakho kwesiguli se-GERD.
Kuze kube sekugcineni, kunokudla okunye okudingayo ukugwema uma unezimpawu ezisebenzayo noma uzimisele ukuphindaphindiwe. Zihlanganisa inyama ebomvu, ukudla okucutshungulwayo, imayonnaise, ibhotela, igargarine, amasoso asezintweni, ushokoledi, ikhofi, itiye le-caffeinated, iziphuzo ze-carbonated, ama-citrus nama-citrus ama-milk, kanye nemikhiqizo yobisi yamafutha wonke.
Endaweni yabo, ukudla okunjengezinkukhu ezinomfutho, inhlanzi, imifino, okusanhlamvu, kanye nobisi olunamafutha aphansi kungakunikeza amaprotheni, amafutha, nama-carbohydrate oyidingayo ngaphandle kokubangela ukwanda ngokweqile kwesisu esiswini.
Utshwala kufanele futhi kugwenywe futhi hhayi kakhulu ngoba kudala ukukhiqizwa kwe-asidi. Esikhundleni salokho, utshwala lunomthelela omubi kulesisindo futhi lukhulisa kakhulu izimpawu ze-reflux, kwezinye izimo zihamba kathathu ingozi yokuhlunguphazeka kwenhliziyo nokuhlunguphaza esifubeni. Imiphumela efanayo ifakiwe kubantu abasebenzisa uketshezi ngokweqile .
Indlela Odla ngayo
Uma kuziwa ku- acid reflux , indlela odla ngayo idlala indima ebaluleke kakhulu ekubukeni kwezimpawu njengalokho okudlayo. Lokhu kuyiqiniso ikakhulukazi uma umthombo wenkinga ungumbuso we- hiatal .
Ngomtholampilo we-hiatal, ukugoqa kwesisu esiswini esifubeni kungashintsha ukulungiswa kwe-LES, i-valve evikela isifo sakho kokuqukethwe kwesisu sakho. Ngenxa yalokho, ukudla kanye ne-asidi kungadlulela ngalesi sango esithile sokuzivikela-kaningi kakhulu.
Ukulungisa lokhu, udinga ukukhumbula isimo sesisu sakho njengoba udla. Kumele uqinisekise ukuthi awugcini ngokweqile isisu nokuthi ukudla kukwazi ukuhamba ngendlela yokugaya ngaphandle kokucindezeleka.
Ukufeza lokhu:
- Njalo uhlezi ngqo esihlalweni ngenkathi udla. Lokhu kuqinisekisa ukuthi isisu sakho sisezingeni elihle lokuthola ukudla. Ngokuphambene nalokho, i-slouching (ithi, eseceleni) akugcini nje ukubeka isisu sakho endaweni ephakeme kakhulu, icindezela ukuhlangana phakathi kwesisu nesisu, okukhuthaza ukubuya emuva.
- Yidla ukudla okuncane, okuvamile. Futhi, okubaluleke nakakhulu mhlawumbe, ungayeki ukudla. Ukwenza kanjalo kuzokuholela ekudleni ngokweqile .
- Njalo udle etafuleni. Into ephathelene nokugijima noma ukufaka phambi kwe-TV yukuthi ungagcina ungacabangi ngomlomo wakho ngaphandle kokuqaphela. Ukuhlala itafula ngezigaba ezilungiselelwe kusiza ukugwema lokhu.
- Thatha amancane futhi uhlabe isikhathi eside. Isizathu esilula: Uma ukudla kwakho kufakwa ngaphezulu ngaphambi kokugwinya, kancane isisu kufanele senze ukugaya. Lokhu kuhumusha kwisisu esingaphansi kwe-acid kanye ne-reflux encane ye-acid.
- Hlala okungenani ihora ngemva kokudla. Kungcono ukwenza kanjalo esihlalweni esiqinile kodwa esikhululekile. Futhi, gwema ukuguqa noma ukulala ngokushesha ngemva kokudla.
- Gwema ukudla amahora amathathu ngaphambi kokulala. Lokhu kuhlanganisa ukudla okulula. Ukulala ngesisu esithintekayo kusho ukuthi kuzoba khona ithuba eliphansi lokuziphendulela phakathi nobusuku.
Ukulahlekelwa kwesisindo
Njengengozi ezimele, ukukhuluphala kwandisa ingozi yokugubha inhliziyo kubantu abane-hernias yama-hiatal abacindezela ngokweqile odongeni lwesisu. Lokhu futhi, kuphazamisa isisu ngokumelene nesimiso, hhayi nje ukushintsha isimo sayo kodwa kubangele ukuba kuqhubekele phambili emgodini wesifuba.
Uma ukhuluphele ngokweqile noma ukhuluphele kakhulu, udinga ukufaka ukulahlekelwa kwesisindo njengengxenye ebalulekile yohlelo lwakho lwezokwelapha. Lolu hlelo kufanele luqondiswe ngudokotela noma umsoco wezakhi ezitholakalayo enesifo somzimba .
Phakathi kwezici zalolu hlelo:
- Ukunciphisa inani lomzimba wakho (BMI) kusuka phezulu ngenhla 30 (obesele kakhulu) kuya ngaphansi kuka-25 (evamile) kungakunciphisa ingozi ye-acid reflux.
- Ukudla okunamafutha aphansi, okuphezulu-fiber kuyisihluthulelo kokubili ukulahlekelwa isisindo kanye normalization umsebenzi wakho digestive. Ukudla okunamafutha aphansi akufanele kube yi-carb ephansi, kodwa kunalokho kunezinhlobo ze-carbohydrate ezinzima ezingathinta ushukela wegazi lakho kancane. Ukudla okuphezulu e-fiber e-soluble kungasiza ekuphatheni ukuqothulwa nokunciphisa ukucindezeleka okungakhuthaza ukugcoba.
- Ukuphuza okungenani izibuko zamanzi ezingu-8 ngosuku kungakusiza ukukhululeka lapho uhlanza ukugxila kwe-asidi esiswini sakho. Uma ukhuluphele ngokweqile noma ukhuluphele, ukungenisa kwamanzi kufanele kube mkhulu nakakhulu. Ukubusa okulula kwesithupha kuyiphuza isigamu sesisindo sakho emzimbeni wamanzi. Isibonelo, uma uqhathanisa amakhilogremu angu-200, kufanele uphuze ama-ounces angaphansi kuka-100 ngosuku (noma cishe i-quarters ezintathu yegaloni).
- Thatha indlela yokucabanga yokuzivocavoca. Uhlelo lokuzivocavoca olunolwazi kufanele luqale ngaso sonke isikhathi kalula (mhlawumbe imizuzu eyishumi kuya kwemizuzu eyi-15 yokuzivocavoca yenziwa kathathu ngesonto) futhi ukwandisa kancane kancane kokubili nokuqina kwesikhathi. Inhloso yaloluhlelo ukudala umkhuba wokuphila futhi ugweme ukushisa. Kulokhu, cabanga ukusebenza nomqeqeshi ukuze uqalise futhi / noma ukulungisa uhlelo lwakho njengoba udala ukukhuthazela namandla.
Ukuphila Kwansuku zonke
Uma kuziwa izimpawu zokubeletha ezibelethweni, ukuzinakekela kungase kuhambe ngendlela ende ekunciphiseni kwabo futhi kuvimbele ukuba bangabuyeli. Yenza ukuguqula lezi ziphakamiso zibe imikhuba:
- Nethezeka. Ngenkathi ukucindezeleka kungabangeli i-reflux ye-asidi, ubufakazi obuningi bomzimba bubonise ukuthi ukucindezeleka kungathinta indlela umzimba wethu ophendula ngayo izimpawu ze-reflux. Ngakho-ke, kunokuba uzibophe ngefosholo, uzama ukuhlehlisa ukulala nokuhlanganyela ekuzivocavoca okujulile noma ukuzindla. Thola indawo ethile ethule lapho ungahlala kahle kuze kube yilapho izimpawu zidlula.
- Khipha ibhande lakho bese ususa izingubo eziqinile. Ekugcineni, noma yini ebeka isisu ingabangela izimpawu njengoba uhamba futhi uhlanganisa izinto zesisu sakho. Zinike ikhefu futhi ugweme izintambo ze-cinched noma noma yini ebeka ukucindezeleka okuqondile esiswini.
- Thatha i-fiber supplement. Uma unenkinga yokuqashwa okungapheli, isithasiselo se-fiber nsuku zonke singasiza ukuthuthukisa ukujwayela kwakho njalo. Amapuni amabili wezipuni zamaminerali angasiza ekunciphiseni izigqoko ezinzima ngesikhathi sokuqhuma okunamandla.
- Ukuphakamisa ikhanda lombhede wakho ngamasentimitha amane kuya kwangu-8 . Lokhu kuyasiza kakhulu kubantu abakhuluphele ngokweqile noma abahluphekile izimpawu ze-GERD . Ukugulisa isisu endaweni ephakama (kunokuba iphole) kunciphisa kakhulu ingozi yokuphumula kwesisu esisondelene ne-hiatal hernias.
- Gwema ukuphakamisa okunzima. Uma uthola ukuthi unemithi enkulu, ukuphakamisa izinto ezinzima kuzokwenza izinto zibe zimbi nakakhulu. Uma kufanele uhambise into enzima, sebenzisa inqola noma i-trolley, noma, ngcono okwamanje, cela omunye umuntu ukuthi akwenze. Ungase futhi udinga ukushintsha isimiso sakho sokuzivocavoca uma usebenzisa izisindo ezinzima noma uhlanganyele ekuzivocavoca enibeka ukucindezeleka ngokweqile emisipha yesisu (kuhlanganise izikwele ezilinganiselwe noma ama-crunches).
Ekugcineni, yeka ukubhema. Ngesikhathi ukubhema kungabangeli i-reflux ye-asidi, kungathinta isisindo se-gastric kanye nendlela ukudla okuhamba kuyo. Ukubhema nakho kunganciphisa ukuphendula kwe-LES yakho futhi kukhuthaze i- dysphagia (ukugwinya okunzima). Le miphumela ihlala isikhathi eside futhi ingaba unomphela kulabo ababhemayo abanzi, iphendule ngisho ne-hernia encane ibe umthombo wendabuko eqhubekayo.
> Imithombo:
> Chen, uS .: Wang, J .; futhi u-Li, Y. "Ingabe ukusetshenziswa kotshwala kuhlobene nesifo se-reflux se-gastroesophageal?" J Zhejiang Univ Sci B. 2010; 11 (6): 423-28. I-DOI: 10.1631 / jzus.B1000013.
> Jarosz, M. kanye noTaraszewka, A. "Izingozi ze-reflux ye-gastroesophageal: indima yokudla." I- Prz Gastroenterol. 2014; 9 (5): 297-301. I-DOI: 10.5114 / pg.2014.46166.
> Khan, A .; Kim, A .; ISanossian, C. et al. "Impikiswano yokwelapha ngokweqile kwisifo se-reflux se-gastroesophageal." I- World J Gastroenterol . 2016; 22 (4): 1627-38. I-DOI: 10.3748 / wjg.v22.i4.1627.
> Ness-Jensen, E .; Kulungile, K .; El-Serag, H. et al. "Ukungenelela kokuphila ngendlela yokugula ye-gluroesophageal reflux." I- Clin Gastroenterol Hepatol. 2016; 14 (2): 175-82.e3. I-DOI: 10.1016 / j.cgh.2015.04.176.
> Ingoma, E .; Jung, H .; noJung, J. "Inhlangano Ephakathi Kwe-Reflux Esophagitis Nokucindezeleka Kwengqondo." Dig Dis Sci . 2013; 58 (2): 471-77. I-DOI: 10.1007 / s10620-012-2377-z.