Phantse ezisibhozo kwiintlungu zesifo seentlungu zifumana iimpawu ebusuku. Ukuba ukuhlala ubusuku bonke akuyiyo inketho ozilungele ukuyithatha ukuphatha ukukhwaza kwakho ebusuku, ezi zilandelayo zinokukunceda.
Yidla isidlo sakho esikhulu ngexesha lesidlo esikhundleni seDinner
Ngale ndlela isisu sakho asisayi kusebenza kuloo mlo omkhulu xa ulala. Kwakhona kunenzuzo ukutya 4 okanye 5 ukutya okuncinci kunokuba zi-3 ezinkulu.
Oku kuya kunciphisa uxinzelelo lwesisu.
Yidla kwiSigqeba ezimbini ukuya kwiiNtlanu iiyure ngaphambi kokuLawula
Ukuba uthabatha, zama ukulala esihlalweni. Ukulala phantsi ngesisu esipheleleyo kunokubangela ukuba isisu se-intanethi siqhube nzima ngokubhekiselele kwi-LES, ukwandisa amathuba okutya okuhlambulukileyo.
Gwema ukutya kweTrigger
Ezi ziquka ukutya okunokubangela ukutshabalalisa kwakho , mhlawumbi ngokunyusa ukuveliswa kwe-asidi kunye noxinzelelo lwesisu okanye ngokukhulula isisipha esincinane se-sphincter. Kwakhona, gwema ukutya okunokucaphukisa umgca we-esophagus, ezifana nokutya okunesonka, ikhofi, iziqhamo ze-citrus, kunye namajusi. Ngokukodwa xa udla naluphi na ukutya kwezidlo sakusihlwa kuya kwandisa amathuba okuba uguqulwe ebusuku. Ukuba awuqinisekanga ukuba yikuphi ukutya okubangela iimpawu zakho zokuqhaqhazela , zama ukugcina irekhodi lokuguqula isondo seveki. Unokukhangela ishati yokutya engenomngcipheko wokubangela ukutshabalalisa .
Ukuphelisa Ukuhlwaya ebusuku
Yenza i-snack yakho yokugqibela emva kweeyure ezimbini ngaphambi kokulala.
Ukulala NgeNtloko Yakho kunye Nokuxhamla Kwi-Incline
Ukulala phantsi iindinyana ezicatshulwayo zesisu esiswini malunga ne-LES. Ngentloko ephakamileyo kunesisu, ubuncwane bunceda ukunciphisa olu xinzelelo kwaye kugcina isisu esiswini apho bekhona-esiswini. Unokuphakamisa intloko yakho ngeendlela ezimbalwa. Unokubeka izitena, iibhloko okanye nayiphi na into ekhuselekile phantsi kwemilenze ekhanda lakho.
Ungasebenzisa kwakhona umlotha odibeneyo wokuphakamisa intloko yakho.
Ulale ngecala lakho lasekhohlo
Ucwaningo luye lwabonisa ukuba esi sikhundla sinceda ukutyalwa kunye nokunceda ukususwa kwesisu se-acid. Ukulala kwicala lasekunene kuboniswe ukugqithisa okubi.
Qinisekisa ukuba iingubo zakho zambethe-zifanelekile
Izambatho ezihambelana ngokusisigxina esiswini ziya kufaka isisu, ziphoqele ukutya ngokubhekiselele kwi-LES, kwaye zenze ukuba ukutya kuhlaziywe kwi-esophagus. Izambatho ezingabangela iingxaki zibandakanya amabhande afanelekileyo kunye nezigqoko zangaphantsi.
Yeka Ukubhema
I-Nicotine inokunciphisa i-sphincter engaphantsi, engakhokelela kwisisu esiswini singene kwisigxina, ngokubhukuda ngenxa yoko. Ukubhema kukhuthaza kwakhona ukuveliswa kwesisu esiswini. Fumana ezinye izizathu kukuhle ukuyeka ukutshaya xa utyhafile.
Gwema utywala
Utywala lwandisa ukuveliswa kwesisu esiswini. Utywala kwakhona uphinde uphinde uphinde uhlasele isisiphageal sphincter (LES), uvumele ukuba isisu se-intanethi sihlaziye kwi-esophagus. Ukuba usenqwenela ukunxila kotywala, fumana ukuba kwaye uza kudla utywala xa uphelelwa nini xa usuke uhlaselwa yintlungu.
Thatha i-Antacid Xa i-Heartburn Hits
I-Antacids iya kusebenza ngokukhawuleza ekukhwanyeni kwintlungu onokuyenza phambi kokuba ulale.
Ingasetyenziselwa ezo ziqwenga zomoya ezivusayo ngobusuku xa ukutshabalalisa kubuyela. Ngelishwa, oku kunokwenzeka. I-blocks ye-H2 iya kusebenza ixesha elide, ngokuqhelekileyo lifike kwiiyure eziyi-12, kodwa zithatha iyure okanye ngaphezulu ukuba ziqale ukusebenza, kwaye unako ukubuyela ekulala. Enye inketho kukudibanisa ezimbini. I-antacid iya kunika uncedo olukhawulezayo olufunekayo, kwaye luya kude lude lude lube luye lwaqala ukusebenza i-H2 blocker.
Ukuba uqhubeka ufumana iimpawu zokuguquka kwentliziyo ebusuku, khangela umboneleli wakho wezempilo. Uya kukwazi ukuxilonga ukuba ngaba utyhafile ngokukhawuleza, okanye into ebaluleke kakhulu, njenge- gastroesophageal disease reflux , isilonda, okanye i-hernia.
Uyakwazi ukuxoxa ngumboneleli wakho wezempilo unyulo olukhethiweyo, kuquka amachiza afana neproton pump inhibitors.