Ixesha eli-3 liLawula ukuLawula ngokuPhepha kunye nokuNinzi
Ngaba uyayazi ukuba kukho umgaqo owodwa olula ongayilandela ukukunceda ukukhusela ukuhlwaya kwexesha lokuhlwa ? Funda malunga "nokulala emva kokutya kokutya" kwaye yintoni enye omele uyazi ukuba ungayithinteli nje kuphela ukukhusela le mpawu engakhululekiyo kodwa ingxaki engabangela.
Abantu ababalelwa kwizigidi ezingama-50 bafumana ubunzima bokubhukuda ebusuku ubuncinane kanye ngeveki. Yiyo abantu abaninzi kunye neentlungu ezininzi.
Kwakhona kubangelwa iiyure ezininzi zokulala ebuthongweni ezingabangela ukungakwazi ukwenza ngokwaneleyo emsebenzini ngomhla olandelayo. Sekunjalo kuphethwe kakhulu.
Ixesha eli-3 liLawula umThetho wokuLawula ukuHluma kweNkathazo
Masiqale ngomgaqo olula wokuthintela ukukhwabanisa ebusuku, kodwa ke uchaze izizathu zalo mgaqo, ukuba wenzeni xa ungeke ulandele umgaqo, kunye nezinye iindlela zokunciphisa ukusila.
Umgaqo wokunciphisa ukuphalaza ebusuku: "Gwema ukulala okungenani iiyure ezintathu emva kokutya ."
Kutheni Kuthetha Ukunyamezela Ukubangela Ukuqumba?
Kukho iinkqubo ezahlukeneyo ezikhokelela ekugqibeleni . Ukuqonda ezi ndlela ezahlukileyo ezijongene nokuguquka kwenhliziyo kuya kukunceda uqonde iindlela ezininzi ongayithatha ukuze unciphise ukungazinzi kwakho.
Enye yale ndlela izalisekile isisu. Xa ungena kwisimo esinqamlekileyo ngesisu esisisigxina, iziqulatho zesisu zakho ziba nzima ngokuchasene ne-sphincter esezantsi-ukuvula kwisifowuni sakho ngokugqithiseleyo isisu sakho kwaye senza njengevolve egcina into yakho esiswini, yakho esiswini.
Le nqwaba yezihlunu (i-sphincter esezantsi) iyancipha xa ulala.
Enye indlela ekulala ngayo emva kokutya kukunyusa amathuba okuguquka kwegazi, ngokuqhelekileyo, ukulala kunciphisa inkqubo yakho yokutya. Kuthetha ukuthini ukuba ukutya okukhoyo kwisisu sakho kuhlala ixesha elide, ngexesha elifanayo unesithuba esiphezulu sokutya ukuze uhluthwe kwi-oophagus yakho.
Ingcinezelo yokulala phantsi yodwa iqhuma isisu esiswini kunye ne-sphincter esezantsi, kodwa kukho iimeko ezininzi apho, xa zidibene nesisu esipheleleyo kunokubangela ukuba isiqulatho sakho sesisu siphelele kwisisu sakho ngaphezu kokuba ulala phantsi kwisisu esigcwele yedwa. Ezinye zezi ziquka:
- Izifo zentlungu ye-gastric - Ezinye iimeko ziphosa ukukhutshwa kwesisu, okokuba, xa kudibene nesisu esipheleleyo, kunokubangela ukutshabalalisa ukuqhubeka.
- Kukho amayeza amaninzi angabangela ukutshaya . Khangela olu luhlu uze ubuze ugqirha wakho ukuba ngaba kukho na oku kwezi zinto kunokufakelwa endaweni ukuba zifaka isandla kwi-heartburn yakho.
Kuthekani Ukuba Awukwazi Ukugwema Ukulala Ngemva kokutya?
Ngaba ukhathele ukulinda?
Funeka. Fumana. Ukulala.
Iyenzeka. Ukuba kufuneka ulale phantsi kweeyure ezintathu zokutya (okanye nangaphezulu xa unesifo sokugaya i-motility), fumana indlela yokugcina intloko yakho ngaphezu kwesisu sakho.
Ukuphumla ekuthambekeni kusebenza kangcono kunokuba uthathe umququzelelo okanye ezimbini. Ukudala ukuthoba ngokubetha iibhloko, iiplanga, okanye izitena phantsi kwentloko yebhedi yakho kulungile. Oku kukuvumela ukuba usebenzise ubuncipha ukuze unciphise i-reflux yakho yesisu. Ezinye iinketho ziquka ukuthenga izixhobo zokulala okanye umqubo wecala.
Ezi zibizwa ngokuba "izixhobo zonyango zengqondo" zinganciphisa kakhulu impawu ze-acid night reflux.
Enye indlela yokulwa nokukhwabanisa ebusuku kukuqwalasela ukulala kwakho. Ukulala kwicala lakho lesobunxele kunokuba ngcono kwimpilo yakho yokugaya. Ngokukodwa, uphando lubonisile ukuba oku kuya kunceda ekunyanzelweni kwegazi kunye nokunciphisa isisu esiswini xa kuthelekiswa nokulala.
Ezinye iindlela zokunciphisa ukuphuka komlilo
Indlela olala ngayo kwaye xa ulala nje akuzona iindlela ezikuphela zokukhusela ukusila. Ezinye izinto ezinokubangela ukunciphisa iimpawu zakho ziquka:
- Ukufunda ukuphumla. Hlola ezi ngcebiso malunga nokunciphisa uxinzelelo olukhokelela ekugqibeleni .
- Ukufunda malunga nokutya okubangela ukutshaya , kwaye ugweme oku, ngakumbi ebusuku.
- Ukufunda malunga nokutya okuqhelekileyo kukhuselekile ukuguqula izifo , kwaye unamathela kule yokutya, ngakumbi ebusuku.
- Ukugcina iphephancwadi yokutya ukuze ufunde ukuphi ukutya okuphucula okanye okwenzakalayo ukugqithisa kwakho.
- Ukunciphisa ubungakanani bendawo. Zama ukudla ukutya okuncinci ezincinane kunokutya okuncinci okuncinci ukunciphisa inani lokutya elikhoyo kwisisu sakho nasiphi na ixesha.
- Ukunciphisa utywala kotywala njengotywala kunokubangela ukutshaya .
- Ukukhetha iimpahla ezihambelana ngokugqithiseleyo emlonyeni wakho.
- Ukuthatha imishanguzo yakho ye- gastroesophageal reflux (GERD) kwixesha eliqhelekileyo.
- Ukuyeka ukubhema - Ukubhema kubangela ukutshabalalisa okungenani iindlela ezintandathu ezahlukeneyo .
Qinisekisa ukuba i-Heartburn
Kubalulekile ukubonisa ukuba iimpawu esizibhekisele kuzo njengokuba ukugubha intlungu kunokubangela ukuba ngaphandle kwe-acid reflux. Ngokomzekelo, isifo senhliziyo kwabasetyhini kaninzi sinempawu ezahlukileyo kunezifo zentliziyo emadodeni, kwaye enye yale mpawu yinto yokutshisa esifubeni. Thetha nodokotela wakho malunga neempawu zakho. Ukuba iimpawu zakho ziqhubeka, zithetha. Fumana uluvo lwesibini ukuba awukho iimpendulo.
Ngaphantsi kwindlela yokuLawula kunye nokuguquka
Ukubhukuda kungabangela intlungu, kodwa kukho izinto ezininzi ongayenza ukuze unciphise zombini iimpawu zakho kunye neengxaki ezinxulumene ne-reflux engapheliyo . Njengokuhlaziywa okukhawulezayo, qinisekisa ukujonga ezi ngcebiso eziphezulu ezili-10 kunye nemilinganiselo yokuphila ukuze unciphise ukutshabalalisa ebusuku .
Imithombo:
Allampati, S., Lopez, R., Thota, P., Ray, M., uBirgisson, S., no-S. Gabbard. Ukusetyenziswa kweCandelo leNkqubo yeTrafti yeCandelo eliPhambili liphucula ngokuphawulekayo i-Nocturnal Gastroesophageal Reflux Symptoms. Izifo ze-Esophagus . 2016 Septemba 15. (Epub ngaphambi kokuprinta).
Johnson, D., Le Moigne, A., Li, J., Pollack, C., noP. Nagy. Uhlalutyo lweeNkcazo zeZikliniki zeSigqibo sokuThuthuka koButhongo ezihambelana nokuHlaba kweNkathazo yoBusuku kunye nokuPhuculwa kweMpawu kuBantu abathile Ukuthatha i-Esomeprazole 20 mg okanye i-Placebo. Uphando lwezonyango . 2016. 36 (7): 531-8.
UNess-Jensen, E., Hveem, K., uEl-Serag, J., noJ. Lagergren. Indlela yokuPhepha kweMpilo kwi-Gastroesophageal Reflux Disease. I-Clinical Gastroenterology kunye neHepatology . 2016. 14 (2): 175-82.e1-3.