Amacandelo okuHlanganiswa nohlobo oluxubileyo lwe-IBS
Unyango oluthile olusisigxina lwesifo sesisu (IBS-A) lunokuba ngumngeni. Oku kubangelwa ukuba iimpawu zesilumko zisuka kwi- diarrhea ukuya ekuqhenqeni kwaye zibuye kwakhona. Kuxhalabisa ngokuqhelekileyo ukuba amanyathelo athatyathwe ukujongana nesinye isibonakaliso kuya kubangela ukuvelisa kwimiphumo engafunekiyo yomnye.
Ukuqhubela phambili ukufaka ingxaki yinto yokuba kukho uphando oluninzi olujoliswe ngqo kule "udidi oluxubileyo" IBS.
Nangona kunjalo, kunokuba namanyathelo onokuyithatha ukuze ulawulwe ngokuthe xaxa ngendlela yakho engaqinisekiyo kwaye engafanelekanga.
Iziphakamiso ezilandelayo azixhaswanga ngophando kodwa zinikezelwa ukuba zikhonjiswe njengesikhokelo esinokusijongana nokukhungatheka kwe-IBS-A.
Yibone ngeso lengqondo inkqubo yokuSebenza
Kunceda ukucinga umfanekiso wakho we- intestinal njengesitimela esithatha ixesha elide. Nge-IBS-A, isitimela siyayikhathaza ngaphandle kokulawulwa ngamanye amaxesha kwaye emva koko yima emfutshane ngamanye amaxesha. Injongo yakho kukukwenza nantoni na eyenzekayo ukukhuthaza inkqubo yakho ukuba ihambisane kunye nesantya esiqhelekileyo, kunye nesitishi sexesha. Oku kuthetha ukuthatha amanyathelo okuzolalisa inkqubo xa iphazamiseka kakhulu (ihudo) kunye nokukhuthaza ukunyakaza xa isitimela siyekile ngokungafanelekanga (ukumbathisa).
Ukusetyenziswa kwezicwangciso zetekisi ezikhokelwayo kunokunceda ukukhuthaza ikholoni yakho ukuze ufumane intlanzi ehamba ngokukhululekileyo kwaye eqhelekileyo. Ukuziphucula ukuphucula kunye ne- gut-directed directed hypnotherapy kunokukunceda ukukhuthaza intlungu yakho ukuba isebenze ngendlela ekhululekile kunye neyobuhlungu.
Nenjongo yo ku soloko
Enye indlela enokukunceda ukugcina indlela yokugaya isisu ngokugqithiseleyo kukuzama konke okusemandleni akho ukugcina umzimba wakho rhoqo. Oku kubandakanya ukuseka imigaqo yokulala rhoqo nokutya ukutya ngexesha eliqikelelweyo kulo lonke usuku lwakho.
Abantu abaninzi abajongene ne-IBS badla ukutya ekuzameni ukuphepha iimpawu zokubangela.
Kungcono ukudla ukutya okuncinci rhoqo kwimini yakho ukugcina isitimela sigqitha, ngoko kuthetha.
Inkqubo yakho yokutya iqhubeka idala isitulo. Ngokukunika ukutya rhoqo rhoqo ngosuku okhuthaza ukuveliswa kwenkampani eqinile, eyakhelwe kakuhle. Oku kuya kuba lula kumathumbu akho ukuba asebenze kakuhle.
Sebenzisa i-Bowel Retraining
Nangona ukuhlaziywa kwezilwanyana kukhuthazwa ngokuqhawulwa , kunokusetyenziswa kakhulu kulabo bahluphekayo kwi-IBS-A. Injongo yakho kukunceda umzimba wakho ufike kwindawo apho amathambo akho engenanto rhoqo. Ukubeka ixesha elihlelekile kunye nexesha eliqhelekileyo lokuhlala kwindlu yangasese kunokwenzeka ukuba luncede umzimba wakho ukuba ungene kwakhona kunye ne-bio-rhythms.
Ukuba unesifo sohudo, ngokuqhelekileyo uya kuba yindlu yangasese. Uyakwazi ukuqaphela ixesha losuku xa ukuhlaselwa kwehudo yakho kuya kwenzeka. Le ngcaciso ingaba luncedo xa uhlala phantsi.
Xa kwisigaba esiqingqiweyo, sebenzisa olo lwazi ukuze ukwazi ukuba umzimba wakho unokuba lukhulu kangakanani ukunyakaza kwebilini. Ngeli xesha, zama ukutya isidlo esikhulu, uphuze isiselo esishushu, mhlawumbi uthathe i-caffeine. Zonke ezi zinokukunceda ukuba amathambo akho achithe.
Cinga ucoce, ungabi nalutho
Xa bejongene nohudo, abantu abaninzi bacinga ukuba kuyimfuneko ukukhupha ngokupheleleyo amathambo ukuze kunciphise amathuba okuhlaselwa.
Oku kungenjalo kuba, ngokubuyela kwisimo sethu, isitimela sokuthutha esingenakulinganiswa singayi kuhamba kakuhle.
Njengoko usenokuba uqaphele xa unesifo sohudo, isihlalo sakho sokuqala sinokuqina ngakumbi. Ngomtsalane ngamnye wokulandelelana, i-stool iya kukhululeka kwaye iyenze. Oku kungenxa yokuba izibilini ngoku zikhupha umcimbi we-stool ukusuka phezulu phezulu emathunjini. Esi sihlalo asikabikho ithuba lokukhutshwa kwamanzi kuwo. Umntu okhulula isisitye, kunzima ukuba amathumbu ayibambe.
Ngoko ke, xa kunokwenzeka, emva kokuqala kokuqala okanye ezimbini ukuya kwindlu yangasese, kuya kuba luncedo ukuzama nokukhuthaza umzimba wakho ukuba ubambe kwi-stool, kunokucinga ukuba kubalulekile ukukhupha.
Hlalani nizolile kwaye nisebenzise ukuzivocavoca kwenu ukuze niluqule umzimba wenu kwaye nibone ukuba isifiso sokungcola siqala ukudlula. Ukuba ukuphuthuma kuqhubeka ukuphakama ke, ngeendlela zonke, yenza indlela yakho yangasese.
Ngokuziqhelanisa, unokufumanisa ukuba unako ukumelana namagagasi anesifo sohudo. Oku kushiya indawo ekhoyo ukuze kulungiselelwe intshukumo yomso.
Kancinci Ukwandisa iFiber
Abantu abajongene ne-IBS bahlala bexhala ngefiber . Ukongeza i-fiber kakhulu ngokukhawuleza kunokubangela ukunyuka kwegesi esiswini kunye nokutywala kunye nentlungu yesisu . Nangona kunjalo, i-fiber ibaluleke kakhulu ekusebenzeni kwezilwanyana eziphilileyo.
I-Fiber yinto ezalisa zonke iimoto kwisitimela sakho samathambo, ekuncedeni ukukhuthaza ukuba iqhube kakuhle. Ukukhohlisa kubonakala kukunyusa ukondla kwe-fiber yakho yokutya . Naliphina iimpawu zonyuka zegesi kunye nokutyhulwa kwegazi zinganciphisa ngokunyuswa kweprobiotics .
Zama iSongezelelo
Ezinye izongezo zengceba zicingelwa ukuba zijolise okanye zibonakaliswe uphawu lwesifo sohudo okanye ukugqithiswa, kodwa kungabikho bobabini. Kukho iinketho ezimbalwa ezibonakala ngathi zisebenzisayo ekunciphiseni iimpawu ze- IBS kungakhathaliseki uhlobo lwe- IBS . Khumbula ukuhlala ujonga ugqirha wakho phambi kokuba uthathe nayiphi na i-herb counter or counter.
- I-Peppermint Oil - Kukholelwa ukuba ioli ye-peppermint inefuthe eliphumayo kwi-muscle epholileyo ejongene nokuphambana kwamathumbu emathumbu. Ngaloo ndlela inokunceda ukunciphisa i-colon spasms kwaye uncede inkqubo yakho isebenze ngendlela ehambelana.
- Elm Slippery Elm - I-elm ye-Slippery icingelwa ukuba iyakuncedo kokubambisana kunye ne-diarrhea, okwenza kube yinto efanelekileyo yokunceda i-IBS-A. I-elm ye-Slippery ibonakala igqoke kakuhle iimbombo zamathumbu, ukucaphukisa. Okubaluleke ngakumbi kwingxoxo yethu yangoku, i-elm edibeneyo ithambisa kwaye ithambile phezulu i-stool. Esi siphumo esincedo kwisakhiwo se-stool singenza kube lula kumathumbu akho ukuba ufumane ijubane eliqhelekileyo lokukhupha.