Ukuba uye wafumanisa ukuba unesifo sengqondo sesifo esilumkileyo (i-IBS) , ukulawula ingxaki kunye nokuzilolonga kunokuba nzima. Kungenxa yokuba ukusebenza okunamandla kunokuba nokwandisa imeko, kubangelwe kwiziphumo ezingathandekiyo, njenge- diarrhea yomgijimi . Kodwa ukuba unomdla wokuzivocavoca okanye ufuna ukusebenza ukuze uhlangabezane nenjongo yesisindo okanye uphathe impilo yakho, unokuzibuza ukuba ungayisebenzisa njani ngaphandle kokwenza iimpawu ze-IBS zibe zibi nakakhulu.
Sebenzisa izicwangciso ezingezansi njengoko uqala ukusebenza rhoqo. Kwakhona, funda oko uphando olubhekiselele kwi-IBS kunye nemisebenzi yomzimba. Kunokwenzeka ukuba usebenzise ngokukhuselekileyo nge-IBS!
Oko Uphando olukushoyo malunga ne-IBS kunye nokuSebenza
Nangona uphando malunga nolwalamano phakathi kwe-IBS kunye nokusebenzisa umzimba aluhambelani, umziselo unalo idumela elifanelekileyo lokunciphisa iziphumo zoxinzelelo emzimbeni. Ekubeni kukho ubudlelwane phakathi kwengcinezelo yengqondo yengqondo kunye ne-IBS, nayiphi na into eyenza ukunciphisa uxinzelelo kufuneka incede ukunciphisa iimpawu ze-IBS . Ngoko, kukulungele ukuba uzame ukusebenzisa naphezu kwe-IBS yakho.
Abantu abaninzi banenkxalabo yokuba ubunzima bokuzivocavoca baya kukhangela iimpawu ze-IBS. Ngokwenxalenye enkulu, ukusetyenziswa kakubi akufanele kuthintele iimpawu zakho ngendlela engafanelekanga. Kodwa enye into ebaluleke kakhulu yokuzilolonga okunjengokusebenza, njengoko le nxu lumene neempawu zokurhoxwa kwexesha eliqhelekileyo, ukunyakaza kwezilwanyana kunye nezidumbu zesisu, okanye i-diarrhea yomgijimi.
Ngenhlanhla, unokuthatha amanyathelo okunciphisa umngcipheko wakho.
Indlela yokukhusela isisu esiswini ngexesha lokuSebenza kwakho
- Gwema ukutya ezimbini iiyure ngaphambi kokuzivocavoca. Oku kunokuthetha ukusebenzela into yokuqala ekuseni.
- Gwema i-caffeine okanye iziphuzo ezifudumele ngaphambi kokusebenzisa. Bobabini banako ukukhawulezisa iziphambano.
- Gwema ukutya ukutya okunamafutha okanye ukuvelisa i-gas ngaphambi kokuzivocavoca.
- Zama ixesha lakho lokusebenza ukuze usebenzise ngamaxesha apho amathumbu akho aphelile.
Ukuba uphawu lwakho lwe- IBS oluphambili luhudo oluphuthumayo , unokufumana ukuba umzimba wakho unako ukulawula ukuvuthwa okunzulu okufana nokuhamba, ukubhukuda, ukuqeqesha ubunzima okanye i-yoga kangcono kunokuba ikwazi ukuqhuba. Kodwa ukuba ungumgijimi, zama ke ukunciphisa uze ubone ukuba iimpawu zakho ze-IBS ziphucula. Umzekelo, ukuba ngokuqhelekileyo uhamba ngeekhilomitha ezili-10 ngosuku, zama ukukhawulela lo mgama kwisiqingatha. Ungakwazi ukuphuza ijubane lakho. Ukuba ngokuqhelekileyo uqhuba iikhilomitha ezili-8 zemizuzu, zama ukuhlahlisa ukuya kwiiyure ezili-11 zeemitha uze ubone ukuba ufumana uphuculo kwiimpawu zakho.
Zama Ukuhamba Kwamandla
Ukuhamba kunokuvakala ukuba kutyhafisa ukuba uhlala uhamba ngamamayela, kodwa ukuhamba ngokukhawuleza, njengokuhamba kweekhilomitha ezili-15, kunokungqinelana kakuhle ukuba awukwazi ukugijima ngaphandle kokuba i-IBS iqhube. Ukunyakaza okumnyama umzimba okwenza ngexesha lokusebenza kunokucaphukisa i-GI phecana, kodwa ukuhamba ngokukhawuleza kwi-scrollreader akubi kakhulu emzimbeni. Ngoko, zama amandla ukuhamba kwinqanaba lokunyathelisa xa uthanda ukuzivocavoca kodwa unzima ukuqhuba ne-IBS. Abanye abantu bahamba ngokukhawuleza, baphela ngezinga lokugijima kwaye banokugqiba iimitha ezili-11 okanye imizuzu eyi-12.
Umthombo:
Ukunyamezela kweMidlalo yokuTya (2007) Eberle, SG Human Kinetics.