Iingcebiso ezili-10 zokuhamba nge-IBS

Iimpawu zokuhamba, ukuxhalaba malunga nokufikelela kwindlu yokulala, ukutya okungaqhelekanga, kunye nokuphazamiseka kwezi shedyuli zokulala zingakwazi ukukhubaza ukuphazamiseka kweempawu ze- IBS . Ngenhlanhla, kukho izinto onokuzenza ukuze ukwandise izinga lakho lokuthuthuzela njengoko uphuma.

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Zilungiselele kakuhle

Ukongezelela ekwenzeni amalungiselelo ohambo oluyisiseko, kuthathe ixesha lokuba uzibonise ngempumelelo ukujongana nemingeni oyakujongana nayo. Ukuphonononga kwengqondo kuyisisombululo esiphumeleleyo sokuphumelela kwezemidlalo-ungayisebenzisa ukulungiselela umzimba wakho uhambo oluzayo.

Endaweni ephumlileyo, hlalani ngoxolo kwaye ukhulule umzimba wakho. Vala amehlo akho kwaye uhambe ngokwakho uhambo. Oku kuya kukuvumela ukuba ubone iinkalo ezixhalabele kuwe. Vula amehlo akho uphuhlise isicwangciso sokusingatha nayiphina "imeko ebi kakhulu". Vala amehlo akho kwakhona kwaye uhlaziye isicwangciso sakho. Yibone ngeso lengqondo ukuba uyayiphatha yonke imingeni ngendlela ekhululekile, enezithemba. Oku kuya kuphucula kakhulu ukukwazi kwakho ukuhlala uxolo xa uhamba ngendlela ohamba ngayo.

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Yilungiselele Ngaphambi kokuba Uhambe Nendlu

Abantu bahlala bengathandi ukwenza izinto eziqhelekileyo ukuba babhekane nesimo esingapheliyo, becinga ukuba "bazinikela" kwisifo sabo. Ngokuchasene noko, ukuthatha amanyathelo asebenzayo ukujongana nayo nayiphi na imeko engabazekanga iyakwazi ukuxhobisa nokuthobisa. Kwaye njengoko uyazi, nantoni na ongayenza ukuzola umzimba wakho kuya kuba nefuthe elihle kwindlela yakho yokugaya. Zama oku:

• Thetha nogqirha wakho. Ngaphambi kohambo lwakho, qhagamshelana nodokotela wakho malunga neendlela zokunyanga zemithi zokunyanga naziphi na iimpawu ezinzima. Kwakhona, cela imvume yokusebenzisa iimveliso ezingaphezulu kwee-counter (ezifana ne-OTCs) -jonga iiphilisi ze- imodium zokurhuda okanye i- laxatives zokuqhaqha-ukunceda ukunciphisa ukungahambi kwakho. Akunakuzidingayo, kodwa ukwazi ukuba ziyafumaneka kunokubanceda kakhulu uxolo kwengqondo.
• Pake ihlakaniphile. Ezinye izinto ezibandakanyekayo zingabinokutyelela kwi-IBS (njengamantongomane, i-gluten-free bars, kunye ne-mix mix), iintshontsho zentsana, utshintsho lweengubo, kunye nemithi yokugulisa. Ukuze uxolo lwengqondo, unokufuna ukusebenzisa umkhiqizo wokungahlambulukiyo, onjenge- Depends , kwaye ukuba uya kuhamba uhambo, ungafuna ukutshala imali encinci yokugcina indlu ukuze uhlale kwisiqu sakho semoto.
• Imephu yokuphuma kwindlu yangasese. Kukho ezininzi iinkonzo ezinokunceda zokuhlalisa i-bathroom yakho. Ukwazi ngaphambi kwexesha apho iindawo zokuhlambela zingafumaneka khona kunokunceda ukugcina ubunzima bakho bezantsi.

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Yidla i-Smart

Ukuhamba kungabangela uxinzelelo kunye kwaye ngokwamaxesha kubandakanya utshintsho kwiiwashi zomzimba kunye neendlela zokulala, zonke ezo zinokukwenza ukuba iimpawu zakho ze-IBS zibe zibi nakakhulu. Into enye enokulawula ngayo yinto okhetha ukuyidla.

Ngenxa yokuba umzimba wakho uya kujongana nalawo angabangela ukuba kubekho okunye okubangela ukuba kwenzeke, sinike ikhefu xa kuziwa kukutya. Mhlawumbi le lixesha lokuzama ukunamathela ekutya okuphantsi kwe-FODMAP kwaye ugweme ukutya okuphezulu-FODMAP.

Kungaba nzima ukuba ufumane ukutya okunempilo, ukulungelelanisa ngexesha lokuhamba. Nangona kunjalo, indawo ezininzi zokutya okukhawulezayo ngoku zibonelela ngeendlela ezinempilo ezifana nenkukhu, i-salads kunye ne-smoothies. Nxa kunokwenzeka, thintela ukutya okungafunekiyo kunye nokutya okuthosiweyo njengoko kunokukunceda ukukhupha iimpawu ezingafunekiyo.

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Sisebenzela Ukugcina Umzimba Wakho Ukhululekile

Ngenxa yokuba uhambo lungaxinezeleka, kubalulekile ukuba uhlanganyele kwimisebenzi eya kukunceda ukukhupha uxinzelelo. Ukuzivocavoca yindlela elula yokwenza oku kanye kwaye unokusebenza kakuhle ekuzigcineni uzinzile.

Njengazo zonke izinto, ulunge ngokusebenza. Zama ezi zixhobo ezahlukeneyo ukufumanisa uhlobo oluthile lokuzilolonga olusebenza kakuhle kuwe kwaye usebenzise, ​​usebenzise, ​​usebenzise!

• Ukubonakalisa
• Ukuphefumula okujulile
• Ukuphumla kwemisipha

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Xelela kwiiNkampani zakho

Ukujongana ne-IBS kunzima ngokwaneleyo. Musa ukwenza okubi ngakumbi ngokwakho ngokuzama ukufihla intlungu yakho kubalingane bakho abahambahambayo. Ukuba uya kufuna indawo yokuhlala ekhethekileyo, uthetha! Unesifo sengonyango esisemthethweni kwaye ngoko unelungelo lokuqinisekisa ukuba uya kukhululeka kunokwenzeka.

Khumbula, abaninzi abantu banomnqweno wokwenene wokunceda. Ngenxa yokuba iziganeko eziphezulu ze-IBS kuluntu jikelele, unokumangaliswa ukufumanisa ukuba ngubani omnye ojongene naloo nto. Ungatsho nje ukuthi, "Ndineenkxalabo zokugaya iintswelo ezenza ndigule xa ndihamba. Ngoko ke kufuneka ndiyinyamekele into endiyidlayo kwaye ndifuna ukuba ndichithe ixesha elongezelelweyo kwindawo yokuhlambela."

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Ukunyamekela Ngomzimba Wakho Iwashi

Eyona ndlela, iindlela ezisetyenziswayo emzimbeni wethu ezilawula ubuthongo, ukutya, kunye nokuhamba kwemilenze yonke isebenza ngokuvumelana nesigqi sangaphakathi. Ukuhamba, ngokukodwa kwimida yexesha, kunokulahla iwashi lomzimba wakho kwaye ke ubeke ezinye iimpawu ze-IBS. Ngokukodwa, ukuhamba kunokunyusa umngcipheko wokubanjwa.

Ngokufana nokubaluleka kokubeka usana olutsha kwishedyuli, zama ukuhlonela kwaye uqaphele isidingo somzimba wakho wokubikezela. Xa kunokwenzeka, zama ukulondoloza ukuhamba okunye ngexesha lakho lokutya kunye namaxesha okulala.

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Ukuhambisa Umzimba Wakho

Xa kunokwenzeka, yenza umsebenzi olula. Ukuqinisekiswa koxinzelelo lweengcinezelo, kuya kuziva kulungile ukufumana ukupompa kwegazi kunye nezihlunu kunye namalungu akho. Tyalela imilenze yakho ekuphumleni okanye uhambe ngeenxa zonke zokuphela kweenqwelo zendiza. Gwema ukusebenza ngokungaqhelekanga ngexesha lokuhamba njengoko ungafuni ukugxininisa ngakumbi kwisistim somzimba wakho.

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Hlaliswa i-Hydrated

Ukunyuka kwamanzi kungumngcipheko woqobo wokuhamba, ngokukodwa kwiindiza. Ukutya okwaneleyo kwamanzi kuyimfuneko yokugaya kakhulu. Ukuba awuthathi amanzi aneleyo, uzibeka esichengeni sokubanjiswa.

Ngokufanayo, ukuba ulungele ukuhanjiswa kweengqungquthela, kuya kufuneka uzalise naluphi na umbane olahlekileyo ekuhambeni kwakho ngokuphindaphindiweyo kwindawo yokuhlambela. Phuza amanzi amaninzi kuwo wonke uhambo lwakho. Zama ukuthintela utywala kunye ne-caffeine-ngaphezu kwegalelo ekudambiseni amanzi, kunokusicasula kwinkqubo yakho yokugaya.

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Gwema uGawulayo

Into yokugqibela ofuna ukuyenza kukuba kubenzima ukuxakeka imeko yakho yempilo ngokuzibonakalisa kwintsholongwane engafunekiyo yebhaktheriya, eyaziwa ngokuba yi- diarrhea . Zikhusele ngokwenza oku kulandelayo:

• Phuza kuphela ibhotile okanye amanzi abilisiwe.
• Gweba abathengisi bezitrato okanye ezinye izinto zokutya ezingenasimo.
• Gwema imifuno eluhlaza okanye engaphunyiweyo kunye neziqhamo.
• Gwema inyama ezidakayo okanye ezingekho ngaphantsi kokutya kunye nezilwanyana zasemanzini.

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Yonwaba!

Nangona uzinzima, uhambo luzaliswe ngeenjongo ezininzi zokuphucula ubomi kunye nokuzonwabisa. Imivuzo ingaba enkulu! Kwaye ngexa i-IBS ingaba yintlupheko yodwa, ukuthatha amanyathelo okuphuma ehlabathini naphezu kokungazinzi kakuhle kunokuxhobisa kakhulu. Jonga uhambo ngalunye njengempumelelo kungakhathaliseki ukuba uzive njani okanye ziphi iimpawu ozifumanayo.

_Umthombo:

_{I-National Digestive Diseases Information Clearinghouse (i-NDDIC) "Izifo zokutya."}