Unokuvakalelwa xa i-acid isisu ivumelekile ukuba iphinde iphinde iphinde ibuyele kwisigxina sakho, ityhubhu ephethe ukutya kwisisu sakho. Ukuvutha kwentliziyo ngokuqhelekileyo kuyinto eqhelekileyo, kodwa kubantu abathile, kudla rhoqo kwaye kunokuphazamisa ubomi babo bemihla ngemihla. Umele ubone ugqirha wakho ukuvavanya ukuba unokugubha intlungu ngaphezu kwesibini ngeveki kwaye akuxhaswanga kunye nezilungiso ezingaphezulu kwee-counter.
Ungasebenzisa kwakhona ezi ngcebiso ukukhusela ukutshaya.
Indlela Yokukhusela Ukuqwengqa
Ezi ngcebiso ezilula ongayilandelayo ziya kukunceda ukuthintela i-heartburn.
- Yidla amancinci, ukutya okudla rhoqo. Isisu esipheleleyo sinokubeka uxinzelelo olungakumbi kwi-sphincter esezantsi (LES), eya kwandisa ithuba lokuba ezinye zokutya zihlaziye kwi-esophagus
- Ukunciphisa ukutya kwakho kokutya kunye nokusela. Yidla ukutya okungekho nto ebangela ukutshaya nokukhusela ezo zokutya eziza kubangela ukuba kuguqulwe .
- Ungadli iiyure ezimbini ukuya kwethathu ngaphambi kokulala. Ukulala phantsi ngesisu esipheleleyo kunokubangela ukuba isisu se-intanethi siqhube nzima ngokubhekiselele kwi-LES, ukwandisa amathuba okutya okuhlambulukileyo.
- Ukuphakamisa intloko yakho iisentimitha ezimbalwa xa ulala . Ukulala phantsi iindinyana ezicatshulwayo zesisu esiswini malunga ne-LES. Ngentloko ephakamileyo kunesisu, ubuncwane bunceda ukunciphisa olu xinzelelo. Unokuphakamisa intloko yakho ngeendlela ezimbalwa. Unokubeka izitena, iibhloko okanye nayiphi na into ekhuselekile phantsi kwemilenze ekhanda lakho. Ungasebenzisa kwakhona umlotha odibeneyo, ukuphakamisa intloko yakho.
- Gcina isisindo esifanelekileyo. Ukunyanya ubukhulu kwandisa ingcinezelo esiswini, oko kunokusondeza isisu kwisisu. Ngokutsho kwamanani amaninzi, malunga nama-35 abantu abangaphezu komzimba obunzima kakhulu bavalelwa. Iindaba ezilungileyo kukuba abantu abaninzi, ngokuncipha kweepesenti ezili-10 ukunyuka kwesisindo kuya kuphucula iimpawu zabo .
- Musa ukugqoka amabhande okanye iingubo eziqinileyo ezihamba ngeenxa zonke ezinqeni. Izambatho ezihambelana ngokusisigxina esiswini ziya kufaka isisu, ziphoqele ukutya ngokubhekiselele kwi-LES, kwaye zenze ukuba ukutya kuhlaziywe kwi-esophagus. Izambatho ezinokubangela iingxaki ziquka amabhande anxibayo kunye nokuguqula iingubo zangaphantsi.
- Musa ukutshaya. Ukubhema kuqhuba ukutshaya . I-Nicotine ibuyisela kwakhona i-sphincter ye-esophageal. Ukubhema kukhuthaza kwakhona ukuveliswa kwesisu esiswini.
- Musa ukusela utywala. Iziyobisi zinxilongo . Kukulungele ukuwuphepha okanye ukuzithintela kwiziphuzo ezide apho utywala buhlanjululwe kakuhle kunye nabaxube, kwaye ube neyodwa kwiisiselo ezimbini ngexesha.
- Phola. Nangona uxinzelelo lungaxhunyiwe ngqo kwi-heartburn, kwaziwa ukuba kunokukhokelela ekuziphatheni okungabangela ukuguquka kwenhliziyo. Ukusebenzisa iindlela zokuphucula ukunciphisa uxinzelelo kuya kwenza ukuba ukunyuka kwengcinezelo enxulumene noxinzelelo kuncinci.
- Gcina irekhodi lokuguquka. Ukurekhoda okubangela ukuba i-asidi yakho ihlaziye iziqulatho, ubunzima besiganeko ngasinye, indlela umzimba wakho uphendule ngayo, kwaye yintoni ekunceda. Isinyathelo esilandelayo kukuba uthathe le ngcaciso kugqirha wakho ukuze ngoko unako ukwazi ukuba yeyiphi iinguqu zokuphila oya kufuneka ukuba wenze kwaye zeziphi unyango ziya kukunika uncedo olukhulu.
Indlela Ugqirha Wakho Unokunceda ngayo
Ukuba ukutshabalalisa kwakho kudla rhoqo kwaye kukuphazamisa ubomi bakho bemihla ngemihla, ngaba uhlolwe ngugqirha wakho. Ukuguquka kwesifo esingapheliyo ngumqondiso wesifo se-reflux yesifo se-gastroesophageal (GERD) kunye nezinye iingxaki zokugaya. I-acid reflux engabonakaliyo ingakhokelela kwiinkathazo, kubandakanywa nomhlaza wesisu . Ugqirha wakho unokumisela unyango lokwenza intlungu okanye i-acid reflux .
Unokumiselwa imishanguzo yokutshiza. Qinisekisa ukuthatha amayeza akho ngexesha elifanayo yonke imihla. Ukuba ulungele ukulibala, shiya inqaku ukuze ukhumbuze okanye uthathe imithi yakho xa wenza enye imisebenzi yansuku zonke ongayikhohlwayo ukwenza, njengokutshiza amazinyo okanye ukuhlamba ubuso bakho.
> Imithombo:
> Ukukrazula i-Clinical Mayo Clinic.
> Iimpawu neengxaki zeGER & GERD. Isizwe seSizwe seSifo seswekile.