Ingabe ufika ekhaya kusukela ngosuku olucindezelayo emsebenzini futhi ube nesilazi sewayini ukuze sikusize ukuphumula, kodwa ukuthola ukuthi kungakapheli isikhathi eside usuke uguqulwa ? Kungenzeka ukuthi utshwala yilokho okusobala .
Isixhumanisi Phakathi Kokuphuza Utshwala Nokuphuza Inhliziyo
Utshwala lungabangela ukuqubuka kwenhliziyo (reflux ye-gastroesophageal noma i-GER) kubantu abaningi. Kunezindlela eziningana lapho utshwala kusebenza khona emzimbeni wakho ukuze kukhulise noma kuveze ukuqubuka kwenhliziyo.
Lokhu kufaka:
- Utshwala ludlulisa isisindo esiphansi se-sphincter (LES), okwenza okuqukethwe kwesisu kungabuyiselani emuva.
- Utshwala landisa ukukhiqizwa kwesisu esiswini.
- Lapho i-LES ixosha, ibangela ukugwinya izingxabano ukuba ziguquke.
- Utshwala lenza lesi sifo sithandeke kakhulu esiswini se-asidi.
- Uma uphuza, ungase ungabi nciphisa amathuba okwenza ukudla okunempilo futhi mhlawumbe udle ukudla okungase kubangele ukuguquka kwenhliziyo .
Uma une- reflux isifo se-gastroesophageal (GERD) -isifo sokukhwehlela-kunconywa ukuthi ukhawulele utshwala ukuze ugweme ukuxubha.
Thola ezinye izindlela zokuphuza utshwala
Mhlawumbe leyo ingilazi yewayini emva komsebenzi ayiwona umbono omuhle emva kwakho konke. Uma une-heartburn noma i-GERD futhi ucabanga ukuthi utshwala okungenani kuyingxenye yokusola, ungase uthande ukucabanga ngezinye izindlela zokuphumula emini. Ungathatha ukuhamba ngokuzenzekelayo epaki. Ungase uhlale egumbini elithule, ulalele ukurekhoda kwe-surf ebhishi.
Cabanga ngamanye amaqhinga owawutholile awusizo ekuphumuzeni esikhathini esidlule. Qinisekisa imisebenzi nolwazi oluthola ukuphumula futhi wenze uhlelo lokufaka lokhu ekuphileni kwakho.
Ukuthola ezinye izindlela zokuphumula nokucindezeleka kunenzuzo ephindwe kabili kubantu abanezinhliziyo. Ngeke nje ukunciphisa ukuziphatha (ukuphuza) okwandisa amathuba akho okubhekana nokushaya kwenhliziyo, kodwa ukwehlisa amazinga okucindezeleka nakho kungasiza.
Ukucindezeleka, okungenani ngokwe-anecdotally, kungandisa iziqephu zokuphefumula.
Utshwala nokuphuza izinkinga
Kodwa kuthiwani uma usafuna ukuphuza ngezikhathi ezithile? Kunezinto ezimbalwa ongayenza ukuze unciphise umphumela wokuphuza utshwala emzimbeni wakho:
- Nciphisa utshwala ngamanzi.
- Ama-Mixers kanye nezithako ze-cocktail nazo zingabangela ukuguquka kwenhliziyo. Iziphuzo ezidakayo, izithelo ze-citrus, ama-citrus, ushokoledi, iziphuzo ze-caffeinated kanye ne-peppermint kungaba ngamacala. Qaphela ukuthi yiziphi iziphuzo ezidakayo ezenza uphuthuke, futhi uzigweme ngangokunokwenzeka. Futhi qaphela ukuthi utshwala obuningi kangakanani, njengoba inani lingenza umehluko.
- Ukuphuza okuningi kangakanani? Phuza imali elinganisiwe. Ukuphuza okulinganiselwe kuchazwa njengokuphuza kwesinye isiphuzo ngosuku abesifazane nabesilisa ababili. Khumbula ukuthi isiphuzo ingilazi ye-5 ye-ounce yewayini, i-12-ounce ubhiya, noma ama-ounces angu-1.5 odoti olunzima.
- Gwema ukulala phansi emva kokuphuza. Ukuhlala phansi kuzonciphisa i-reflux.
- Khetha ubhiya obungelona utshwala noma iwayini.
Izwi elivela
Ungakwazi ukujabulela utshwala uma udliwe ngokulinganisela. Kodwa uma utshwala kubangela ukuphindwa kwenhliziyo ngokuphindaphindiwe, ungase uthande ukucabangela ezinye izindlela zokuphuza utshwala. Uma uzwa ubuhlungu obungapheli noma obukhulu, noma ucabanga ukuthi ungase ube nesifo sokusebenzisa utshwala, unganqikazi ukubonana nodokotela wakho.
> Imithombo:
> Ukudla, Ukudla, nokudla kweGER & GERD. I-National Institute of Diabetes kanye ne-Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/eating-diet-nutrition.
> Izimpawu zokuqothula. Umtholampilo waseCleveland. https://my.clevelandclinic.org/health/articles/heartburn-symptoms.