Ukuba uye wabhekana nexesha lokubhukuda, uyazi ukuba akunakukhathazeka njani ukuvutha komsindo. Intlungu ingabangelwa kukubuya kwesisu sakho kwisisu sakho (ityhubhu apho ukutya kuthunyelwa kwisisu), eyaziwa ngokuba yi-acid reflux, okanye ingabangelwa uhlobo olubi okanye olungapheliyo lwe-reflux ebizwa ngokuthi i- gastroesophageal reflux isifo (GERD) .
Izilungiso ze-Reflux ye-Acid
Ingaba unomnqweno wokuhamba yonke into okanye ukujongana neempawu zokuguquka kwenhliziyo ezingaphenduliyo kumachiza, abanye abantu baphendukela ekudleni kunye nokuguqulwa kwendlela yokuphila kunye neendlela zendalo zokukhusela iimpawu.
Nanku ukukhangela kwiindlela ezininzi zokulungisa kunye nokuguqulwa kwendlela yokuphila enokukunceda:
1) Gwema ukutya kwakho kokuqala
Usenokuba sele ufumene ukuba ukutya okuthile kunokubangela ukuba uguqulwe kunye neempawu ze-reflux. Zama ukugcina ukutya kunye nedayari yeempawu ukukunceda ukufumanisa ukutya okuphazamisa ukuhlaziywa kwakho, kwaye ukucaca ngokucacileyo. Nazi ezinye izinto eziqhelekileyo zokutya:
- Ikhofi kunye neyeyi
- Tshokolethi
- Ukutya okunesonka
- Ubhiya, iwayini kunye nezinye iintlobo zotywala
- Ukutya okuthosiweyo okanye okugcobileyo
- Iintsimbi
- Ukutya okuTamatati kunye nokutya kwetamatato
Abanye abantu bafumanisa ukuba iifomese kunye nokutya kwe-index-glycemic index kunye nezidlo ezitshisa kakhulu kunokubangela ukutshabalalisa.
2) Injongo yakho yokuLawula umzimba
Ukulahlekelwa isisindo kunokunceda ukunciphisa iimpawu zakho zokuguquka. Thetha nomboneleli wakho wezempilo malunga nokutya nokusebenzisa isicwangciso esinokukunceda ufikelele kwisisindo esifanelekileyo.
3) Thatha indlela yokutya eNgqiqo
Ukutya ngokukhawuleza nokutya ngokutya kukuxhamla kunye nokuhlaziya. Ngamanye amaxesha ungeke uqaphele ukuba udla ngokukhawuleza okanye udla emva kokuba umzimba wakho ubonisa ukuba ugcwele. Ukusebenzisa iindlela zokutya okucingayo kunokukuncedisa ukuba uphucule uze uphulaphule oko umzimba wakho kukuxelela.
Nantsi indlela:
- Ukuphelisa iziphazamiso ngexesha lokutya. Gwema ukufunda, ukujonga ifowuni yakho, okanye ukubukela umabonwakude ngexesha udla.
- Ukuhlamba i-bite nganye.
- Yidla ukutya okuncinci kunokutya okukhulu. Ukutya ngokugqithisileyo kukubeka uxinzelelo kwi-sphincter yakho engaphantsi.
- Ngaphambi kwesidlo ngasinye, thabatha umzuzu ukujonga ukutya kwakho. Qaphela oko kukusetyeni yakho kwaye uthathe inkohlakalo. Kwakhona, thabatha umzuzu uqaphele ukuba ulambile kangakanani ngaphambi kokuba uthathe ukuluma kwakho kokuqala.
4) Lindela Ngaphambi kokuya kwiBhedi
Ukulala phantsi kungekudala emva kokutya kunokubangela ukutshaya. Esikhundleni sokulala okanye ukulala ngokukhawuleza emva kokutya, zama ukutya okungenani ezintathu ukuya kwezine ngaphambi kwexesha lokulala.
5) Ukuphakamisa iNtloko yeBhedi yakho
Kwisifundo esincwadana esashicilelwe kwiNcwadi yeGastroenterology kunye neHepatology , abantu abaye bafumana ubusuku bobusuku bafunyanwa ukuba banciphise i-aclux reflux (ekulinganiselwe ukutyalwa kwe-acophageal acid kunye nexesha lokukhutshwa kwe-asidi) xa intloko yokulala kombhede wabo iphakanyisiwe nge-block-20 cm .
Ukunyuka kwebhedlele, imilenze yomdaka, kunye ne-mattress wedges (edibeneyo phakathi kwe-mattress kunye nebhokisi entwasahlobo) ziindlela ezithile zokuphakamisa intloko yebhedi. Nangona ezinye iingcali zincoma ukuphakamisa intloko yebhedi ngamasentimitha angama-6 ukuya kwe-8 okanye ngaphezulu, ukuphakamisa intloko yebhedi kunokubangela ukuba umva kwaye unqande intlungu okanye intlungu kwabanye abantu.
Ngokuqhelekileyo kucetyiswa ngabantu abaneempawu zobusuku okanye iimpawu ezibavimbela ukuba balele.
6) Ulale ngecala lakho lasekhohlo
Xa kuziwa kwindawo yakho yokulala, ukulala kwicala lakho lesobunxele (elibizwa ngokuthi "indawo ekhohlokileyo ye-decubitus position") kunokukunceda ukuba ugweme ukuhlwaya ebusuku.
7) Gwema izambatho ezilindiweyo
Izambatho kunye namagqabi okanye iibhanti zibeka uxinzelelo kwisisu sakho, esinokubangela ukuba i-acid reflux. Zama ukugqoka iingubo ezingabonakali ezinqeni (njengama-bhuluki aphantsi), iincindi ezinomlenze okhangekileyo, okanye ukuhambisa isayizi yobukhulu. Ukuba unxibe iingubo, zama ukugqoka iingubo endaweni kwaye ubone ukuba kunceda njani ukuhlaziya.
8) Nciphisa Ukunyamezela kwakho
Nangona uxinzelelo lugqithwa njengento ebangela ukutshabalalisa okanye ukuhlaziya, kungabangela abanye abantu. Ukongezelela, ubomi obunzima okanye uxinzelelo lwengqondo lunokubangela iimpawu zokuguquka, ngokutsho kwengxelo epapashwe kwi- Psychosomatic Medicine ngo-2004. Ukongezelela ekufuneni uncedo lwezakhono, ukubandakanya iindlela zokulawula uxinzelelo ezifana nokucamngca kunye nokuphumla kwemizimba yakho kwimihla ngemihla kunokunceda.
9) Nika ukutshaya
Ekubeni i-nicotine inokunciphisa i-sphincter engaphantsi (i-band of muscle echaphazelekayo ekuvaleni isisu kunye nokukhusela i-acid reflux), ukuyeka ukutshaya kunokukunceda ukukhusela. Funda malunga neendlela zemvelo zokuyeka ukutshaya.
10) Hlola iziNyango zeNdalo
Izigulana ezithi zikuncedwe ngokutshiza i-heartburn kunye ne-reflux ziquka:
- I-Apple cider viniga
- Ginger
- I-Aloe vera ijusi
- Ubhanana
- I-Turmeric
- DGL licorice
- D-limonene
- Ubusi
- Marshmallow
- Ellippery elm
ILizwi
Ukutshintsha ukutya kwakho kunye nendlela yokuphila yedwa yanele ngokwaneleyo ukugcina ukutshaya kwakho. Nangona ukutya okanye ukuguqulwa kwendlela yokuphila kunokuncedisa intlungu enxulumene neentlungu, kubalulekile ukufumana unyango xa uhlala unomdla okanye unzima. Ngokuhamba kwexesha, i-aclux-associated acid reflux echaphazelekayo inokulimaza i-oophagus yakho kwaye ibangele iingxaki.
Ukuba intlungu intsha kuwe, kubalulekile ukuba uqaphele ukuba iimpawu zesifo sokugqithisa (njengentlungu emqaleni / esifubeni, ukubuyiswa kwakhona kokutya okanye umbane, umqala omninzi, kunye nomtya omuncu emlonyeni) okunokwenzeka kubangelwa imeko enzima kakhulu njengentlungu yesifo . Ukuba ufumana intlungu kwisifuba sakho sokuqala, kubalulekile ukudibana nodokotela ngokukhawuleza ukuze ufumane unyango olufanelekileyo.
> Imithombo:
> Khan BA, Sodhi JS, Zargar SA, et al. Impembelelo yokuphakama kwentloko yebhedlele ngexesha lokulala kwizigulane ezibonakaliswayo>>> I-reflux ye-gastroesophageal. J Gastroenterol Hepatol. 2012 Juni; 27 (6): 1078-82.
> Naliboff BD, iMeya M, Fass R, Fitzgerald LZ, Chang L, Bolus R, iMeya EA. "Umphumo wobomi bokuxininisa kwiimpawu zokuguquka." Psychosom Med. 2004 Meyi-Juni; 66 (3): 426-34.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.