Iingcebiso ezili-10 zokuthintela ukuguquka kwenhliziyo

Indlela Yokuphila Iinguqulelo Ongazenzayo Ukunciphisa Intlungu

Kukho utshintsho lweendlela zokuphila ozenzayo kunye neengcebiso onokuzilandela eziya kunceda ukukhusela i-heartburn. Ngokuqhelekileyo, ukutshaya iindlovu kumisela imisebenzi enomdla. Kungabonakala ngathi kufuneka utyumle ukuhlwa, okanye uhambe uphele ngokutsha. Ukuba ufanele wenze isigqibo, kukho izinto ezininzi onokuzenza - izinto ezilula rhoqo - ukunciphisa ithuba eliza kwenzeka, kukukhulula ukuba uphinde ujonge ubomi bakho ngokupheleleyo. Qinisekisa ukuba ubukeka kuzo zonke ezi ngcebiso njengokuba kuninzi ixesha lokudibanisa iinzame - kunokuba utshintsho oluthile lokuphila - oluzisa uncedo olukhulu.

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Yidla omncinane, ukutya okuninzi rhoqo

Isisu esipheleleyo sinokubeka uxinzelelo olungakumbi kwi-sphincter esezantsi (LES), eya kukhulisa ithuba lokuba ezinye zokutya ziza kugxila kwi- esophagus .

Kunoko, yidla amanani amancinci kwixesha eliqhelekileyo rhoqo kwixesha. Ukuba udla ngaphandle, zama ukutya kuphela isiqingatha sesidlo sakho. Unokubuza ukuba ubani othanda ukuhlula kunye nawe, okanye ungasindisa ubuso ngokuthi uthi ufuna ukuthatha isigamu sekhaya lakho lokutya ukuze ube nesidlo esinomsoco ngosuku olulandelayo.

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Gwema ukutya kunye neZiselo ezenza i-Reflux

Kukho ukutya kunye neziziselo ezinokwandisa umngcipheko wokuhlaziya. Ezi zokutya zingasebenza ngokuphucula i-sphincter engaphantsi, okanye endaweni yoko, inokucasula kwi-oopopus ngokwayo.

Ezinye zezi zokutya ziquka:

• Utywala
• Iziphuzo ze-caffeinated ezifana nekhofi, itiye kunye ne-soda
• Iziyobisi
• Iziqhamo zeCitrus kunye neerisi
• Utamatisi kunye nosatasi
• Tshokolethi
• Ukutya okunesonka
• Ukutya okutya

Ukufumana ezinye iingcamango malunga nokokutya, khangela oku kukutya ukuze ugweme xa uqukumbela kunye nokutya okuqhelekileyo kukhuselekileyo .

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Ungadli i-Less Less Two okanye Iimitha ezintathu ngaphambi kokulala ngexesha lokulala

Ukulala phantsi ngesisu esipheleleyo kunokubangela ukuba isisu singenakunzima ukunyamezela i-LES, ukwandisa amathuba okutya okungaxubulwanga kwisisu ukuya kwisigxina.

Ukuba ishedyuli yakho ifuna ukuba udle kungekudala ngaphambi kokulala, cinga ukwenza isidlo sakho sakusihlwa isidlo sakho sokukhanya uze udle isidlo sasekuseni esikhulu nakusasa. Kwakhona, jonga kakuhle ukutya odlayo ngokuhlwa ukuze uqinisekise ukuba sele kuluhlu lwezinto ezikhuselekileyo.

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Ukuba Ukhululeka kakhulu, Lahla amaPounds angaphezulu

Ukunyanya ubukhulu kwandisa ingcinezelo esiswini, oko kunokusondeza isisu kwisisu.

Ukuba ulwa nesisindo sakho, ukutshaya i-heartburn kungaba ngumqondiso wesilumkiso sezinye iingozi ezingenzeka. Akukona nje ukuhlaziywa kwenyuka ngokunyanya, kodwa kunjalo ingozi yomdlavuza kaBarrett kunye nomhlaza wesisu .

Ekubeni ukutya ukutya okuncinci kubonakala kukunceda ngokutsha, ukunciphisa isahlulo sakho sesahlulo kunokuncedwa kabini xa ulwa nomthwalo wakho.

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Ukuphakamisa iNtloko yakho ngeeNgqimba ezimbalwa xa ulala

Ukukholisa izicatshulwa eziphambene nesisu esiswini esiphantsi kwe-sphincter (i "valve" phakathi kwesisu nesisu.) Inentloko ephakamileyo kunesisu, ukuvutha komzimba kunceda ukunciphisa olu xinzelelo. Unokuphakamisa intloko yakho ngeendlela ezimbalwa. Unokubeka izitena, iibhloko okanye nayiphi na into ekhuselekile phantsi kweemilenze ekhanda lombhede wakho okanye usebenzisa i-wedge.

Ngokuqhelekileyo ayisebenzeli ukubeka nje imithwalo embalwa ukuphakamisa intloko yakho, njengoko i-angle ayikwazi ukusebenza ekukhuseleni ukuguquka kwenhliziyo. Njengenye indlela yokusebenzisa izitena phantsi kwentloko okanye iibhedi yakho (okanye ukuthenga ibhedi ye reflux ebiza), kukho iintlobo ezahlukeneyo zemithwalo enokuyithengela kule ntsebenzo.

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Musa ukugqoka iiBhande okanye izambatho eziqinileyo ezinqongeni zakho

Izambatho ezihambelana ngokusisigxina esiswini zingancinca isisu, ziphoqele ukutya ngokubhekiselele kwi-sphincter esezantsi, kwaye zenze ukuba ukutya kuhlaziywe kwi-esophagus.

Izambatho ezingabangela iingxaki zibandakanya amabhande anxibayo, izambatho ezinokuzithengisa, i-pantyhose yokulawula, kunye nayiphi na impahla enokulingana kakhulu.

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Yeka Ukubhema

Ukubhema kunokubangela nokugqithisa ukugqithisa ngeendlela ezininzi.

Iimichiza kumsi wesigare zingabuthathaka ngokuthe ngqo kwi-sphincter esezantsi. Uninzi lwezi khemikhali luyakucasula ngokuthe ngqo umgca wesigxina. Ukongezelela, ukutshaya kunciphisa ukutyalwa kwamanzi, ukwandisa inani lexesha lokutya okuza kuhlala kuse esiswini ukulungelelanisa kwisigxina sokwandisa ukukhwabanisa.

Ukuba oko akwanele, ukutshaya kwandisa inani le-asidi eveliswa yisisu kwaye kuncitshiswe umquba owenza ukuthotywa kwezinto eziqulethwe kwi-oopopus.

Ukuba utshaya, funda ngakumbi malunga nenxaxheba yokubhema edlala ngokutsha .

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Gwema utywala

Utywala uvuselela i-sphincter esezantsi, ukuvumela ukuba i-reflux yesimo sesisu ibe yinto. Kwakhona kwandisa imveliso yesisu esiswini. Ukuba ufuna ukunxila utywala, landela ezi ngcebiso: Nciphisa iziyobisi ezinxilisayo ngamanzi okanye kwi-club soda kwaye uphuze ixabiso elincinci liselo yotywala. ubhiya. Iwayini elimhlophe linokukhetha ukuba libomvu ngokubhekiselele ekugubuleni. Ukubetheka kwakho konke ukujikeleza ukukrazula i-booze okanye ukhethe ubhiya ongeyotywala okanye iwayini xa unako.

Akunjalo kuphela ukutshaya kunye nokusela utywala ukuxuba kakubi xa kuziwa kukugubungqa, bangasebenzisana kunye nokuphakamisa umngcipheko wokuba nomdlavuza wokuxhatshazwa.

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Gcina Ingxelo Yomlilo

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.

Kuyamangalisa ukuba unokufunda ntoni malunga nokwenza ukuba intliziyo yakho ibuhlungu ngakumbi - okanye yintoni eyenza ibe ngcono - xa ujikeleza iimpawu zakho ngexesha.

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Thatha iMyeza Yakho Ngexesha Elifanayo Ngosuku Lunye

Ukuba uthabatha imishana yokukhwabanisa , zama ukuthabatha 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.

Iingcamango Zokugqibela

Ukubhukuda kwakho, kwiimeko ezininzi, kulawulwa yindlela yokuphila. Xoxa ngamagqabi angentla apha ugqirha wakho, uze uwasebenzise ekukuncedeni ukuba uthathe ulawulo lwenkohlakalo yakho.