Iindlela ezili-6 zokufumana ulawulo malunga neempawu zakho ze-IBS
Njengoko umntu ohlala kunye nesifo sengqondo esifanelekileyo sesifo (IBS) uyazi, ukuhlaselwa kwe-IBS kunokwenyama kunye nokukhupha emoyeni. Ngaphandle kweentlungu ezibuhlungu kunye nokuphazamiseka, abantu abane-IBS bahlala befumana ukhathazeka ukufumana indlu yokuhlambela okanye bakhathazeke ukuba banokubanjelwa ebantwini bengakulungele.
Ngenhlanhla, kukho izinto onokuzenza ukuze uncede ukunciphisa iimpawu zokuhlaselwa (kunye nokubanceda ukuziphepha kwikamva):
Sebenzisa Ukushisa Ukuphatha Iipasimasi
Ngethuba lokuhlaselwa kwe-IBS, kunceda ukusebenzisa ukushisa kwisisu ngesitya sokufudumeza kombane okanye kwibhotile yamanzi eshushu. Ubushushu obumnandi abugcini nje buziva buhle, bunceda ukuvuselela ukuhamba kwegazi kunye nokukhulula izihlunu ezihamba kakuhle zekolon, ukunciphisa ama-spasms kunye neenkampu.
Qiniseka ukuba ufake ithawula okanye isambatho seengubo phakathi kwakho kunye nomthombo wokushisa ukuze ungatshiswa.
I-Sip IBS-Ii-Friendly Teas
Ukumisa indebe enhle yee- IBS-friendly ithobise kwaye iphinde ikuncede ukunciphisa i-spasms ezibuhlungu kunye neenkampu. Iifayili ezinobungane ze-IBS aziqulwanga kwaye aziquki nayiphi na izithako ezingabangela okanye ziphazamise iimpawu ze-IBS.
Iikhosi ezinobungane ze-IBS ziquka i-peppermint, itiye emnyama, itiye elimhlophe, kunye netiyi eziluhlaza.
Ngokwahlukileyo, iifayili onokucinga ukuba zikhuselekile (njenge-chamomile, chai, dandelion, kunye nee-teas ezithile zemithi) zingaba yingxaki xa ubavumela ukuba bahambe ixesha elide. Ukuba ukhetha ukusela le teas, maye bahlale emfutshane nje emibini okanye emibini kwiindawo ezibuthathaka.
Uphefumle ngokujulile kwaye ukhulule
Impendulo yomzimba wakho yempembelelo yendalo ingaba nefuthe elibi kwi-IBS yakho, edala ukukhululwa kwama-hormone oxinzelelo (njenge-cortisol kunye ne-adrenaline) enokunyusa iimpawu ze-IBS. Kukho iindlela ezininzi ezinokubambisana nazo:
- Ukuphefumula ngokukhawulezileyo kungekhona nje kukunceda ukuzola, ukuthumela imiyalezo enamandla engqondweni, ukuxelela ukuba yonke into ilungile kwaye akukho mfuneko yokuphendula ngokukhawuleza.
- Ukuphefumula iPranayama, umkhuba we-yoga apho ulawula ukuhamba nokuhamba komphefumlo wakho, luncedo ngakumbi. Ngokuqhelekileyo kubandakanywa kwiinkqubo ezithile zokucamngca.
- Imifanekiso ekhokelwayo yindlela enye yokuphucula apho udala imifanekiso engqondweni ukuze uvuselele imizwa yokuzola, ngokwenza njalo, shintsha ngokucokisekileyo iingcamango zakho kwiindawo zokukhathazeka ngokwenyama.
Gcina iDayimenti yeDayari
Ukugcina umkhondo weempawu zakho kunokukunceda uqaphele iipatheni ekuhlaseleni kwe-IBS ukuba ingaba kukutya odlayo, izinto ozenzayo, okanye iinkqubo ezibangele uxinzelelo (njengokulungiselela intlanganiso okanye ukulungiselela abantwana ukulungiselela isikolo).
Ukwazi, umzekelo, ukuba unako ukufumana ukuhlaselwa kusasa kunokukunceda ukucwangcisa usuku lwakho. Ngokuchonga nokurekhoda le patheni, unokususa ezininzi "ntoni ukuba" ebomini bakho kwaye uthathe inxaxheba kwimisebenzi ethembekileyo.
Yazi i-FODMAPS yakho
I-FODMAP ziqela lama-carbohydrate ezitholakala kwizinto zokutya zansuku zonke ezifaka isandla kwiimpawu ze-IBS. Ezi i-carbohydrate ayifumananga kakuhle emathunjini kwaye inokuthi ithathwe ngamabhaktheriya emathunjini emathunjini, okukhokelela ekwandeni kwegesi, ukubhubhisa, intlungu kunye namanzi.
Ngokugxininisa ekutya okuphantsi kwe-FODMAPs , unokunciphisa ubuhlungu bakho besisu kunye nokubonelela ngokukhululeka emva kokuhlaselwa kwe-IBS.
Xa kuthethwa oko, akufanele uzinciphise ukutya kwe-FODMAP ixesha elide. Ukunciphisa ukutya kwakho kunokukhokelela ekusilelekeni kokutya okunokungonakalisi nje impilo yakho kodwa kunokunyusa ukunyusa iimpawu zakho ze-IBS. Kunoko, gxininisa ekumodareyithweni kwaye udle ukutya okuncinci ukuphepha ukunqanda indlela yokugaya.
Sebenze noDokotela wakho
Akukho mfuneko yokuba uhlupheke ngokuthula. Xa usebenza nogqirha, unokukwazi ukucacisa ngakumbi iimpawu ze-IBS zakho kwaye ufumene izicwangciso-ukudibanisa indlela yokuphila, ukuphucula uxinzelelo, kunye neyeza-ezinokunika ukulungiswa okungcono nokuzinzileyo kweempawu zakho ze-IBS.
Kukho uluhlu olubanzi olubanzi lweemithi ezikwazi ukunyanga zombini urhudo-i-IBS ebalulekileyo kunye nokuqhaqha-i-IBS . Ezi ziquka i-antispasmodics ukunciphisa i-cramping, i-bile acid binders ukunciphisa urhudo, kunye ne-osmotic laxatives ukukhulula ukuzitywa.
Izidakamizwa ezitsha ngokutsha njengeViberzi ( eluxadoline ) kunye ne- Xifaxan (rifaximin) zenzelwe ngokukodwa ukuphatha i-IBS kwaye zinikeze ulawulo olukhulu lwezonyameko kunanini ngaphambili.
> Imithombo:
> I-Ford, A .; Moayyedi, P .; Lacey, B; okqhubekayo. "Ikholeji yaseMelika yeGastroenterology Monograph ekulawuleni i-Irritable Bowel Syndrome kunye ne-Chronic Idiopathic Constipation." I-American Journal yeGastroenterology. 2014; 109: S2-S26. INGXELO: 10.1038 / ajg.2014.187.
> Laird, K .; UTanner-Smith, E .; Russell, A. et al. Ukuqhathaniswa koPhulo lweZengqondo zengqondo zokuPhucula iMpilo yengqondo kunye nokuSebenza kwansuku zonke kwi-Irritable Bowel Syndrome: Uhlolo lokuHlola kunye nokuHlola kweMeta. Ukuhlolwa kweSiklinikhi yePhysical Psychology. 2017; 51: 142-152. INGXELO: 10.1016 / j.cpr.2016.11.001.
> Nanayakkara, W .; Skidmore, P .; O'Brien, uL. et al. "Ukusebenza kwesidlo se-Low Fodmap Diet for Treatment of Irritable Bowel Syndrome: Ubungqina Bokuza Kuqala." I-Gastroenterology yeCliniki kunye noVavanyo. 2016; 9: 131-42. INGXELO: 10.2147 / CEG.S86798.