Ukuba ne- intestinal yegesi yinto eqhelekileyo yenkqubo yokugaya inyama, kodwa ngamanye amaxesha, i-gesi ingabangela ukuphazamiseka okukhulu. Iimbangela zegesi zingabandakanya ukutya ukutya ezithile, ukugwinya umoya xa udla, usela utywala kunye ne- lactose ukunyamezela . Xa igesi isakhiwe okanye ifakwe kwi- digestive tract , kufuneka iphume ngandlela-thile-kwaye loo nto inokwenzeka okanye ngomlomo (belching) okanye i-anus (flatulence).
Xa i-intestinal igesi igubungela kwiisisu , ingakhokelela ekubhubiseni nasezintlungwini. Ikwaba neentloni xa isisu senza isandi kwixesha elingabalulekiyo, njengengqungquthela yomsebenzi. Kulabo bajamelana negesi, kuyinto eqhelekileyo ukujonga ngeenxa yokufumana ikhambi lekhaya ukuzama ukuligxotha.
Kukho izixazululo ezingaphezulu kwee-counter (kunye neemithi zonyango ezimbalwa) ezinokukunceda ukuphelisa igesi, kodwa ezi zonyango zingathatha ixesha kwaye zibe nemiphumo emibi. Kwimeko yabasele bathatha imithi enye okanye ngaphezulu, ukongezelela okungakumbi akunakunqweneleka. Ngethamsanqa, kukho ukuhamba kwamalungu omzimba ukuzama ngaphambi kokuba ujike kumachiza ukunciphisa iingxaki ngegesi.
Thatha uhambo
Into elula ukuqala kunye nokukhupha igesi iyahamba. Ukuhamba okanye ukuthatha inxaxheba kuyo nayiphi na uhlobo oluthile lwesenzo sokusondeka kwe-cardiovascular rhoqo kunokunceda ukugcina i-digestive traction isebenze ngokufanelekileyo.
Ukuhamba emva kokutya ukutya, okanye xa igesi ibangela ukungakhululeki, kunokunceda ukuhambisa igesi emzimbeni. Ngaphezu koko, sonke sidinga ukusetyenziswa kwempilo engcono, kwaye ukuhamba ngokukhawuleza kuyindlela ephezulu yokungena kule mizuzu engama-30 ngosuku. Kwabo abane-type 2 yeswekile, ukuhamba malunga nemizuzu engama-15 emva kokutya kunokunceda ukulawula iswekile yegazi.
> Umthombo:
> Colberg SR, uZarrabi L, uBennington L, et al. Ukuhamba ngeposi emva kokuhamba phambili kukulungele ukunciphisa umonakalo wesondlo sokutya kunokutya kwangaphambi kokutya kwintlobo 2 yabantu abanesifo sikashukela. " J Am Med Dir Assoc. 2009; 10: 394-397. i-doi: 10.1016 / j.jamda.2009.03.015.
Uxoxe ngeCandelo lakho
Ukulala ngaphaya kombhede, umbhede, okanye umgangatho, kwaye uguqa ngamadolo kwisifuba kunokukunceda negesi. Esi sikhundla sinokukunceda ukukhulula nayiphi na igesi ephantsi kwamathumbu asezantsi.
Kungathatha ngaphezu kwemizuzu embalwa, kwaye ukuhambisa imilenze ngokukhawuleza ukuya esifubeni uze uhlawule kwakhona kunokunceda. Ukubamba ngamadolo njengoko zidibene kwisifuba kunokuncedisa, kodwa ungacinezeli isikhundla ukuba kubangela intlungu.
Squat
Ukuqhekeza, ngokuguqa ngamadolo de kube phantsi kusezantsi, kunokunceda ukunciphisa igesi. Iimpahla zikwazi ukuphumla phezulu kwimilenze, okanye izandla zingasetyenziselwa ukuzinzisa ngokuzibeka phantsi okanye emva kwesihlalo.
Phumla kule ndawo de kubekho ukuziva ukuba igesi iyaqala ukuhamba; Enyanisweni, esi sikhundla sinokubangela ukunyakaza kwebilini. Kwabo abakwaziyo ukwenza, enye inzuzo eyongeziweyo kukuba i-squats yindlela efanelekileyo yokuzivocavoca ukwenza rhoqo.
Uxoxe Ngempendulo Yakho
Ukulala emhlane kwaye udweba amabini ukuya esifubeni kunokunciphisa igesi. Esi sikhundla sinokukunceda ngokugqithisa, kwaye kuluhlu oluhle lunokuba luncedo kwabanye abantu abaneentlungu eziphantsi.
Zama kwakhona ukutsala umlenze omnye ukuya kwisifuba, usebenzisa izandla ukuwubeka apho, ukuwunciphisa umgangatho phantsi uze uthathe umlenze omnye phezulu. Kwabo abakwaziyo, unokuyithatha inyathelo elilodwa ngokuqhubeka nokwenza i-sit-ups okanye i-crunches. Le mi sebenzi efanelekileyo kunye nokuba yindlela yokudlula i-intestinal gesi enenkani.
Funa Uncedo
Ukuba ufumanisa ukuba igesi ibuhlungu kakhulu kwaye akukho nto ibonakala inokunceda, qiniseka ukuyikhupha kunye nodokotela. I-gesi ayisoloko ibonisa ingxaki enkulu, kodwa ugqirha unokunceda ekulandeleni umthombo kunye nokubonelela ngezisombululo. Kwezinye iimeko, ukutshintsha ekudleni kokutya okubangela i-gesi, okanye ukufumana umsebenzi ofana nokuhamba, kunokunceda.
Ukuba ukwenza utshintsho olulula alubanga ekubeni negesi elincinci, ugqirha unokujonga ezinye izizathu okanye anike isicwangciso sonyango esibanzi. Injongo ephambili kukuba ubuyele ekudleni okunempilo kwaye uphephe igesi ngaphandle kokubuhlungu kunye nokubetha.
> Imithombo:
> I-National Digestive Diseases Information Clearinghouse (NDDIC). IGesi kwiTeksetive Tract.
> INational Digestive Diseases Information Clearinghouse. 21 Feb 2012.