Njengabantu abaninzi abane- IBS , mhlawumbi uziva utyhelwa ngumzimba wakho. Uthukuthele kukuba usebenza kwaye ukhusela ukuba wenze oko ufuna ukukwenza. Uyakhathazeka ngenxa yoko uziva ugule kakhulu ixesha. Nangona ezi zivakalayo ziqhelekile, kubalulekile ukufunda ukuxolela umzimba wakho ngenxa yoko. Umzimba wakho usabela nje kwiiseti ezahlukeneyo zeemeko ezizifumene kuyo.
Qala ukuphatha umzimba wakho ngokungathi ungumhlobo ogulayo. Unokwenza nantoni na onokuyenza ukunceda umntu omthandayo xa begula. Yenza okufanayo kunye nomzimba wakho. Yeka ukulwa nomzimba wakho kwaye uyeke ukuzama ukuyilawula. Mamela oko kukufunayo kwaye wenze oko okumele ukwenze ukunyamekela. Sebenza ukuze unqobe ihlazo lakho malunga neempawu zakho kwaye uzame ukuthatha indlela engakumbi . Ukuba wawunomntwana oneminyaka engama-4 owayedinga "ukuya kwindawo yokuhlambela, ngoku!" Usenokuba ulahlekile, kodwa unokwenza nje oko kufuneka kwenziwe. Ukuba umhlobo unqanyuliwe ekubandakanyekeni ngomzuzu wokugqibela ngenxa yokugula, uya kubonisa ukukhathazeka kunye nezifiso ezilungileyo. Nonke unyanzelekile olo hlobo lokunyamekela kunye novelwano. Zinike yona!
Funda ukuzibeka kuqala
Ewe, sonke sinomsebenzi oxakekileyo kunye noxanduva oluninzi. Ngokuqhelekileyo, ukuzikhathalela kuba yinto ephambili. Kodwa, njengaye okanye akunjalo, ugula. Ufanele ulungiselele ubomi bakho ukuze unakekele impilo yakho kunye nomzimba wakho uhambela phezulu kwoluhlu. Ukufunda ukwenza oku ngaphandle kwecala kuyinxalenye nzima.
Imizimba yethu yincwadi yezixhobo esinikezelwa ukujongana neemfuno zeli hlabathi. Njengawuphi na umsebenzi, umgangatho wezinto zethu ziza kubonakalisa umgangatho wemveliso yokugqibela. Ngokuzikhathalela okokuqala, sikhulisa amandla ethu okunyamekela wonke umntu. Ewe, i-IBS ibomvu, kodwa ungayiphendulula le ngxaki ngokusebenzisa isigulo sakho njengesishukumisi sokuphucula impilo yakho yonke.
Yenza Ulwalamano Oluhle kunye noDokotela wakho
Ngesimo esingapheliyo njenge-IBS, kubalulekile ukuba unogqirha ofanelekileyo, othembekileyo ukuba abe ngumkhokelo kunye nezibonelelo. Njengesigulane, unokwenza izinto ukuqinisekisa ukuba ufumene inzuzo enkulu ekuqeshweni kwakho nodokotela wakho:
- Bhala phantsi imibuzo yakho kunye nokuxhalabisa ngaphambi kwexesha.
Utyando lwabagqirha lunokubangela ukuxhalabisa, ngoko ke inxaxheba yakho ukunciphisa oku ngokubhala uluhlu lwemiba ofuna ukuyibamba. Ngale ndlela akuyi kuba nexhala lokuba unokuba ukhohlwa into ebalulekileyo. Ngenxa yeeshedyuli zabo ezixakekile, oogqirha ngokubanzi bayamkela uluhlu olufanelekileyo njengoko lubavumela ukuba bafumane ngqo kwiintliziyo zezinto ezibalulekileyo kuwe. - Khumbula ukuba oogqirha ngabantu kuphela
Ugqirha wakho akakwazi ukuphilisa i-IBS, kwaye akakwazi ukukhumbula konke malunga nomzimba wakho. Ugqirha wakho nje yingxenye ebalulekileyo yecandelo lakho lonyango. Wena ungumphathi: Kukho kuwe ukulungelelanisa iinkalo ezahlukeneyo zempilo yakho. Kwakunomsebenzi wakho ukuthetha ukuba awuvumelani nento into ugqirha wakho athe wathetha ngayo okanye ukuba uvalelwa ukuba ugqirha wakho ukhangele into ebaluleke kakhulu kuwe. Qaphela kwaye uhloniphe ubuchule bakho bugqirha uze ubabheke njengemithombo ebalulekileyo abayiyo.
Ukuseka iindlela zokutya okunempilo
Ngenxa yobudlelwane obunzima phakathi kwe-IBS kunye nokutya , oku kusenokuba ngumgwaqo onzima, kodwa omnye ufanelekile ukuhamba. Iimpawu zinobuhlungu kangaka ukuba kulula ukudla okuthe ngqo (okanye nje isenzo esilula sokutya) ngokukhawuleza ube yinto yokwesaba. Ngoko ke kunokuba nzima kakhulu ukufunda ukutya ngendlela efanelekileyo isondlo. Khumbula ukuba le yinkqubo yokuphila. Nazi izikhokelo eziqhelekileyo:
- Gwema ukutya okuninzi, okunzima okanye ukutya okunomxholo ophezulu weoli.
Ukutya okunzima kunye nokutya okunamafutha kunokuvuselela i-hormone echaphazelekayo kwi- reflex ye-gastrocolic , i-reflex evuselela i-colon contractions, kwaye ngaloo ndlela inokubangela ukuba ube namandla, kwaye mhlawumbi unobunzima, isisu . - Yidla ukutya rhoqo.
Abaxhamli be-IBS bavame ukulingwa ukuba badle ukudla, bekholelwa ukuba oku kuya kunciphisa iimpawu. Nangona kunjalo, khumbula iinjongo ngokuqhelekileyo! Yenza inxaxheba yakho ekuncedeni inkqubo yakho ukuba ifunde ukuqhuba ngendlela efanelekileyo ngokutya amancinci, ngokuphindaphindiweyo, ukutya ngexesha eliqikelelwayo. - Kancinci ukwandisa iifiber .
Nangona uphando malunga nemiphumo yefiber njengonyango lwe-IBS luxutywe, ukuzithobela ngokuthe ngcembe iintlobo ezahlukeneyo zefiber kuza kukuvumela ukuba ube neenzuzo ezininzi zezempilo zefiber. Njengesikhokelo esiqhelekileyo, jolise ukwandisa i- fiber enesisombululo xa isifo sakho esiphezulu sisifo sohudo kunye nefiber ifs if your symptom predominant is constipation . - Qalisa ukutya okutsha xa iimpawu zakho zizinzileyo.
Abantu abaninzi abane-IBS badla uluhlu oluncinci lwezinto ezibizwa ngokuba "ukutya okukhuselekileyo". Kubalulekile ukutya ukutya ezahlukeneyo ukwenzela ukuba ufumane ubuninzi bokutya, ke uqalise ukutya okutsha xa iimpawu zakho zinciphile okanye xa ubunzima bakho buncipha . - Khangela kwisidlo esiphantsi-FODMAP: Ukutya okuphantsi kwe-FODMAP yindlela yokuqala yokutya kunye nenkxaso yophando yokusebenza kwayo. Jonga " Indlela yokulandela isidlo se-Low-FODMAP ".
Sebenza Ukuphuhlisa I-Network Support Strong
Ngenxa yobume beempawu zayo, i- IBS ingaba yodwa. Njengaye nayiphi na imeko yempilo, inkxaso yentlalo yinkalo ebalulekileyo kwimiphumo efanelekileyo yonyango. Ngoko ke, kubalulekile ukuba uxoxe nabanye ngemingeni ojamelana nayo ne-IBS. Ukuvumela abanye bavulele umnyango ukuba ufumane ukuqonda, inkxaso kunye nokunyusa. Ngenxa yeemeko eziphezulu ze-IBS kuluntu jikelele, unokumangaliswa ukufumanisa ukuba ngubani omnye onayo i-IBS.
Kuyavunywa, abanye abantu baya kuba bengenakuqonda. Sebenzisa ixesha elininzi nabantu abanomdla kwaye bancedise kwaye banciphise ixesha elichithwe malunga nabo bangayifumani. Khangela iqela le-IBS inkxaso kwindawo yakho. I-Intanethi ibe yintsikelelo yokudibanisa abantu ababelana ngesifo esiqhelekileyo, ngokusebenzisa iifom yeengxoxo ze-intanethi. Mane uqaphele ukuqinisekiswa kolwazi oluposisiwe kwaye uqaphele ukuba ungabanjwa kwezinye iimpawu ezinzima kunakho.
Phuma Phandle Uphile!
Ungavumeli i-IBS yakho isebenze ubomi bakho. Yenza izicwangciso zakho! Khumbula, ukuphuma kwindlu akubangeli iimpawu ze-IBS. Kuxhalabisa ngokuphuma oku kunokubangela iimpawu. Funda kwaye usetyenzise amacebo okuphucula ukunciphisa ukuxhalabisa kwaye uzikhulule ukuze uqale ukuhlala ubomi obuninzi 'obuqhelekileyo'.
Nangona ungasenalo i-luxury yokuthatha umzimba wakho ngokungavumelekanga, ukucwangcisa ngokucokisekileyo kunokukunceda ukuba uphathe kakuhle impilo yakho ne-IBS. Ukuba uyazi ukuba unama- diarrhea izibhengezo kusasa, uzama ukucwangcisa ukuqeshwa kwemini. Vumela abanye bazi ngeemfuno zakho ezizodwa, nokuba ingaba ungayidla okanye ixesha elingakumbi lokuhlamba. Yiba nesicwangciso malunga nokufumana indawo yokuhlamba kunye nendlela ozohlala uzinzile uze ukwazi ukufikelela kwenye.
Khumbula ukuba izingozi ziqabile kakhulu. Umzimba wakho waqeqeshwa ebusheni ukuba ubambelele kwisitulo uze ufike kwindawo yokuhlambela, kwaye mhlawumbi uya kuyenza, nangona oko kubonakala ngathi uyenzile "ngexesha nje." Ukuba izingozi zikukhathazayo, yilungiselele. Gqoka i-pad yangasese xa kuyimfuneko, kwaye uthabathe iintshontsho, utshintsho lweengubo, kunye nantoni na into onokuyifuna ukukunceda ukuba uzive uphuculwe ingqondo kunye nokhuseleko.
Gcina ukhumbule ukuba i-IBS iyancama iyancipha kwaye iyancipha. Kungenxa yokuba uziva utyhafile okwangoku akuthethi ukuba uya kuhlala uvakalelwa ngale ndlela. Ngoko, zizinyamekele ukuba iimpawu zakho ziqale ukuphucula. Qinisekisa ukuba ngokusebenza kunye nento ethile yesilingo kunye nephutha, uya kuba ngcono xa uzenza uzive ungcono.