Amathiphu Aphezulu Okuphila Ne-IBS
Uma kukhona into eyodwa eqinisekile mayelana nesifo sofuba esiswini (IBS) kungaba ukuthi akulula ukuhlala nayo. Ukuzama ukuhamba ngokuphila komuntu ngokujwayelekile ngesibhakela esingalindelekile kungaba nzima kakhulu. Ukwengeza kulokho ukuthi ngokwemvelo yabo, izimpawu ze-IBS zingaba namahloni, futhi kulula ukubona ukuthi i-IBS ingaba kanjani nomthelela omubi ezintweni eziningi zokuphila komuntu.
Kulesi sihloko, uzothola amathiphu okuphatha i-IBS eceleni kwazo zonke izindawo ezibalulekile zokuphila kwakho.
Ukuphatha Ukudla
Uma unjengabantu abaningi abane-IBS, ukuzama ukuthola ukuthi yini ongayidla kungase kube ukudideka okukhulu. Ungase ukwazi ukudla into eyodwa ngolunye usuku bese uhamba kahle, futhi ngesikhathi esizayo uma udla into efanayo oya kuyo yokugezela. Into eyodwa engasiza kakhulu ukugcina idayari yokudla , ukuze uqale ukubheka amaphethini phakathi kokudla okudlayo kanye nezimpawu zakho.
Amanye amathiphu okuphatha ukudla uma unayo i-IBS ihlanganisa:
- Yidla ukudla okuncane ezinsukwini zakho zonke.
- Gwema ukudla okunamafutha, okunamafutha.
- Qinisekisa ukuthi udla ukudla okwanele kwe-fibre yokudla, ikakhulukazi i -fibre ehlanganisiwe .
Enye yezinto ezithembisayo kakhulu ezenzeke emhlabeni we-IBS ukwelashwa ukuthuthukisa indlela yokudla ephumelelayo ebizwa ngokuthi ukudla okuphansi kwe-FODMAP . Lokhu kudla kuhilela ukuqedwa kokudla okuphezulu kwamanye ama-carbohydrates, okubizwa ngokuthi ama-FODMAPs, okutholakala ekudleni okuvamile ukuze kube nesigaba sokuqeda amaviki ambalwa. Ekupheleni kwesigaba sokuqeda, uvuselela ukudla kancane kancane ngohlobo oluthile lwe-FODMAP ukuze uqoqe ulwazi mayelana nokuthi yikuphi ukudla ongakubekezelela ngaphandle kokuba kube uphawu.
Ukudla kungaba yinto ekhohlisayo ukulandela, ngakho-ke imiphumela emihle kunconywa ukuba usebenze nomsebenzi oqeqeshiwe wokudla.
Ukubhekana Nokuhlupheka
Okuhlangenwe nakho kokuba nezinkinga eziphindaphindiwe zobuhlungu besisu yisimpawu esichazayo se-IBS. Ukusebenza nodokotela wakho ohlelweni lwezokwelapha jikelele kuyisiqalo esihle, ukuze uzame ukususa izimpawu lapho kunokwenzeka. Kodwa uma uzithola usebenzelana nezigameko ezimbi, ama-spasms, noma ezinye izinhlobo zobuhlungu be-IBS, kunezinye izinto ongayenza ukuze uzinze:
- Ukushisa kungaba yinkinga ephumelelayo. Zama ukubeka ibhodlela lamanzi ashisayo noma ukushisa kwesikhumba esiswini sakho (ngaphezu kwezembatho zakho ukuze ugweme ukushisa!)
- Zama ukuphuza itiye ethize ye- IBS-friendly herbal .
- Zama ukuthatha isiliva samafutha we- peppermint . Amafutha e-Peppermint aboniswe ukuthi ayasebenza njenge-antispasmodic kadokotela ekunciphiseni ama-spasms aholela ebuhlungu be-IBS.
- Zama ukusebenzisa izivivinyo zokuphumula ezifana nokuphumula kwemisipha okuqhubekayo, ukuphefumula okujulile, kanye / noma izithombe ukusiza ukunciphisa isimiso sakho sezinzwa nokunciphisa isipiliyoni sakho sobuhlungu.
Ukubhekana Nezinkinga Zokulala
Into eyodwa esingayisho ngokuqinisekile nge-IBS ukuthi idideka! Abanye abantu babhekana nezinkinga eziphuthumayo zokuhuda, kuyilapho abanye bebhekana nokukhungatheka kwamathumbu okungahambisani kaningi. Futhi abantu abane- IBS-A , uhlobo oluthile, bazithola bevela enkingeni eyodwa baya kwenye. Ngaphandle kokubhekana ne-IBS yakho ngokwemithi nangendlela yokuguquka kokudla, ake sihlole ezinye izinto ongayenza ukuze wenze ukuphila kube lula uma ubhekana nakho konke lokhu okungalindelekile.
Uma ukuqothulwa kuyinkinga yakho ebaluleke kakhulu uzodinga ukuzama ukugcina umzimba wakho ohlelweni oluvamile lokudla ukuze uzame ukugcina amathumbu akho ahamba. Ungase uthole ukuthi ukudla isidlo sasekuseni esikhulu, ngesiphuzo esishisayo kanye namafutha enempilo, kungasebenza njengesisusa sokunyakaza kwamathumba. Ungase futhi ufune ukulandela izinyathelo zesilwane sokuhlaziya ukuze ukhuthaze umzimba wakho ukuba ubuyele esimweni sokuhlala njalo.
Uma ubhekana nokunyakaza kwesibindi sohudo-okubaluleke kakhulu kwe-IBS (IBS-D) kuyinselele enkulu kunazo zonke, uzofuna ukugxila emisebenzini ezogcina uhlelo lwakho luzolile.
Lokhu kusho ukudla ukudla okuncane njalo amahora ambalwa, usebenzisa amasu okuphatha ukucindezeleka, futhi uzizwe sengathi ulungele izimo eziphuthumayo. Kungasiza kakhulu ukuba nomqondo omuhle wokuthi ungathola indlu yangasese futhi mhlawumbe uhlale ufinyelela esikhwameni sokusinda nezingane usula kanye nezinguquko izingubo.
Uma izinkinga zakho zokugezela zikhuphuka phakathi kweziqephu zokuqothulwa nesifo sohudo, uzofuna ukusebenzisa indlela ehlanganisa zonke iziphakamiso ngenhla . Ngokuyinhloko, ungase uthole ukuthi kuyasiza ukusebenzisa isilondolozi sokuphindaphinda kanye nezikhathi zokudla ezivamile njengendlela yokusiza ukuqeqesha umzimba wakho ukuba uqhubeke njengendlela ejwayelekile njalo.
Ukutshela abanye
I-IBS ihluke kwezinye izimo eziningi zezempilo ngenxa yezinhlamba ezindala mayelana nokusebenza kwamathumbu. Kodwa-ke, ungathola ukuthi uthatha ukucindezeleka okuningi kuwe (nesisu sakho!) Uma uvulekile nabanye ngalokho osebenzelana nakho. Nazi amathiphu ambalwa:
1. Sebenzisa isahlulelo sakho ngokuthi ubani ozokutshela.
Iphuzu elilodwa lokutshela ukukwenza impilo yakho ibe lula.
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Indlela Yokunciphisa Izimpawu Zokunyakaza Okungeke Kuphelele
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Okufanele Ukwazi Ngezimpawu ze-IBS Ngesikhathi Sakho
Ngakho-ke, qala ngokutshela abantu embuthanweni wakho abathanda, abaqondayo abantu. Ngaphandle kokuthi kube isimo esibaluleke kakhulu, njengomsebenzi wakho, ungase ungafuni ukutshela abantu abazokwenyusa, bephule ukuzethemba kwakho, noma banikeze iseluleko esingathandeki.
2. Yiba yindaba-yeqiniso uma ukhuluma. Ungabeka ithoni yengxoxo ngokukhuluma ngobuqotho ngempawu zakho ngaphandle kokuthola okungadingekile (nokungazi!) Ukuhlazeka noma ukuhlazeka. Mane nje uthi, "Nginezinkinga zesisu" bese uqhubeka usho ukuthi yini ongayidinga ngokubheka ngaphezulu.
Ukuphila Komndeni
Ungase uthole ukuthi i-IBS ingenza kube inselele ukuhlangabezana nemithwalo yemfanelo ehambisana nokuyingxenye yomndeni. I-IBS ingaphazamisa ikhono lakho lokujabulela ukudla komndeni noma ezinye izinto zokuhlangana noma kungathinta ikhono lakho lokuba umzali ongathanda ukuba.
Into yokuqala ongayenza ukuziqhayisa futhi ukucela ukuthi abanye benze okufanayo. Awukho kahle, ngakho-ke indawo yokuhlala ingase idingeke yenziwe yibo bonke abathintekayo. Uzothatha ukucindezeleka okuningi kwesistimu yakho uma ucacile futhi uvulekile ngezidingo zakho, futhi uma ubuza abanye ukuba bakhonze njengendlela yokulondoloza kufanele izinkinga zakho zokugezela zikuvimbele ekusingatheni izinto ovame ukuzenza.
Ukuphila Kwakho Komphakathi
Ukuxhumana nomphakathi nokuxhumana kubalulekile empilweni yengqondo nangokwengqondo. Nge-IBS, kungase kudingeke usebenzise ukuqinisekiswa nokunye ubuciko ukugcina ukuxhumana kwakho nabangani. Vula nabangani bakho mayelana nokuthi izidingo zakho ziphi, ezifana nokufinyelela emakamelweni okugeza, ukwenza izinhlelo kuphela ngezikhathi ezithile zosuku, ukudla ezindaweni zokudla ezithile, noma nje ube nesidingo sokukhansela ngomzuzu wokugcina. Abangani bakho beqiniso bayakuqonda.
Uzothola imiphumela emihle uma usebenzisa i-tone-of-fact ithonya lokuqinisekisa lapho utshela abanye abantu mayelana nezidingo zakho zokudla. Mane uthi, "Ngidla ngokukhethekile ngesisu sami" noma "Ukudla lokho akuvumelani nami." Akufanele neze uzizwe ukuthi udinga ukudla okunye kokudla kwakho okuyaziwayo ukuze uthole ukuhlonipha.
Ubulili bakho
I-IBS nayo ingaba nomthelela omkhulu ekusondeleni. Kungaba nzima "ukungena esimweni sengqondo" lapho umzimba wakho unikeza inkathazo eningi kakhulu-inkimbinkimbi inkinga ehlukumezayo "ngezansi" ye-IBS. Isihluthulelo lapha ukuzama ukugcina ukukhulumisana kuvulekile ukuze kuthuthukiswe ukusondelana ngokomzwelo, futhi ukuze umlingani wakho angazizwa ukuthi izidingo zabo azibalulekile.
Uma ungashadile futhi usebenzelana nesimo sokuthandana , i-IBS ingeza enye imibimbi ekuhlanganiseni izinto okudingeka zibhekiswe njengoba abantu ababili bezama ukwazi omunye nomunye. Lapha uzofuna ukugxila esikhathini sokutshela kwakho njengoba uzobheka leyo ndawo enhle phakathi kokutshela ngokushesha futhi utshele isikhathi sekwephuzile. Isiliva sesiliva lapha ukuthi uma omunye umuntu eqonda futhi ewasekela, bangase baqede ukuba ngumuntu omele ukhetho lobude besikhathi eside.
Umsebenzi Wakho Wokusebenza
Ukungaqiniseki kwezimpawu ze-IBS kungenza kube nzima ukuhlangabezana nezidingo eziqinile zomsebenzi . Ubuhlobo obunakho nomphathi wakho buzocacisa noma kungcono yini ukuba uzigcwalise ku-IBS yakho. Ngesimo esihle, umphathi wakho uyamukela izidingo zakho futhi uzimisele ukusebenza ekufakeni ukuguquguquka komsebenzi wakho ngosuku lokusebenza. Ungase uqinisekiswe ukuthi u-IBS uhlanganiswe ngaphansi kwe- Americans With Disability Act (ADA). Lokhu kusho ukuthi unelungelo "lokuhlala ngokufanele" ekulawuleni izidingo zakho ezingokwenyama ngenkathi usebenza nemithwalo yemfanelo yomsebenzi wakho.
Uma usesikoleni , kungasiza ukukwazisa iziphathimandla zesikole mayelana ne-IBS yakho kanye nezidingo ezikhethekile ezingase zihambisane nalokhu. Ungacelwa ukuthi ube necebo elingu- 504 elidwetshwayo elichaza izindawo zokuhlala ezifana nezakwa-ADA.
Ukuphuma Ngendlu
Kungakhathaliseki ukuthi ujikeleza izwe noma uzama ukufika esitolo, ungathola ukuthi akulula ukuvuka nokuhamba. Ukulungiselela kuyoba ukhiye.
1. Uma kunokwenzeka, cwangcisa usuku lwakho ngokuvumelanisa newashi lakho lomzimba. Ngamanye amazwi, uma izimpawu zakho zibi kakhulu ekuseni, zama ukuhlela ukuqashwa kamuva ngosuku.
2. Ukuthula kwengqondo, ungase ufune ukuba nomqondo omuhle lapho uzothola khona izindlu zokugeza.
3. Ungase ufune ukupakisha bese uphatha ezinye ze-IBS-friendly ukuthatha ukudla kanye nokudla okulula.
4. Yenza ucwaningo lwakho kusengaphambili ukuze uthole izindawo zokudlela ezizokwazi ukukhetha ukudla okufanele.
Izwi elivela
Njengoba ubona, ukuphila ngokuphila ne-IBS kungadinga izinguquko ezithile emisebenzini yakho evamile. Lokhu kuzokwenza ngcono ngokuzinikeza imvume yokubeka phambili izidingo zakho kanye nokuzinakekela kwakho. Kungcono ukuthi unakekele umzimba wakho, ukhululekile uzobe uphila impilo yakho ngokugcwele.
Umthombo:
Ford AC, Moayyedi P, uLacy BE, et al. I-American College ye-Gastroenterology Monograph ekuphathweni kwe-Irritable Bowel Syndrome ne-Chronic Idiopathic Constipation . Journal American of Gastroenterology 2014; 109: S2-S26.