Izinto ezili-10 zokuMisa ukwenza xa unayo IBS

Cope kangcono ngokuphepha ezi mpahla

I-irritable bowel syndrome (IBS) ayifani neencwadi. Xa ufumanisa ukuba unayo i- IBS mhlawumbi ungazi zonke iindlela zokujamelana nale meko. Ayibonakaliyo, engapheliyo, kwaye ibandakanya iimpawu eziphathekayo ezihlaziyiweyo ofuna ukunciphisa. Ukongezelela kokuzama iindlela ezahlukeneyo zonyango , kubalulekile ukuqonda iingcambu eziqhelekileyo kwaye ufunde indlela yokuziphepha.

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Yeka Ukutya I-Junk Food

Nangona ulwalamano phakathi kwe-IBS kunye nokutya alukucaci ngokucacileyo, uninzi lwabantu abaye bafumana ukukhululeka okukhulu kwi-IBS yabo baya kukuxelela ukuba banqamle konke ukutya okungenamsoco ekudleni kwabo. Mhlawumbi abahlobo bakho "abaneesisu zesinyithi" banokutya ukutya okukhawulezileyo okanye ukutya okucwangcisiweyo, kodwa unganakho ukufumana loo nto yokunethezeka. Kwixesha elifutshane, oku kunokuba ngumngeni, njengoko ukutya okungafunekiyo ngokuqhelekileyo kufumaneka ngokulula kwaye kuya kubonakala kunomdla. Kwixesha elide, ukuphepha kwalolu hlobo lwesondlo esingenamsoco kungaba yinto yesilivere yefayile ye-IBS, njengoko uza kuba nomzimba wakho ngokukhetha izinto ezintle.

Kutheni ukuba ukutya okungenamsoco kukubi kakhulu kwi-IBS? Nazi ezinye zezizathu:

• Umxholo weoli ophezulu : I-fat in foods ingaqinisa amandla okwephulwa kwamathumbu emathumbu, okwenza ukuba intlungu isisu .
• Umxholo we-fiber ophantsi : Ngenxa yokungabi naluphi na uhlobo lwezinto ezivelisiweyo zityalo, ininzi yokutya okungenamsoco iphantsi kwefiber. Nangona i-fiber ne-IBS ingabi yinto elula kumabhedlele-abantu, i-fiber ibalulekile ekuncedeni ukugcina isitorethi kunye nokuqini-kubaluleke nokuba ngaba uvalelwa kwi- IBS-C okanye i- IBS-D .
• Izithako ezinomsoco : Ezinye izithandwa ezinomdla, ikakhulukazi ezo ziphela "-ol," ziye zadibaniswa neempawu ezongezelelweyo zegesi kunye nokutywala .
• Izongezo zokutya : Nangona kukho ukuphikisana okukhulu kwiimpembelelo zokutya kwi-jikelele kunye nentsholongwane yempilo, kukhuselekile ukutsho ukuba umzimba wakho awuzange uqaliswe ukujongana neentlobo zezithako ezongezwa kwiindawo ezininzi zokutya. Ezi zongezo zikhona ukuze zandise ubomi beeselfle kwaye zenze ukutya kubonakale kunomtsalane, kungekhona kuba kulungile kuthi.

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Yeka Ukuthintela Ukutya Kwakho Okungadingekile

Kuqhelekile ukuba abantu abane-IBS banciphise kakhulu ukutya kwabo xa beqala ukufumana iimpawu. Kuyinto engokwemvelo ukusola into yokugqibela oyidlayo xa ufumana iintlungu zesisu, ukuxubha, ukuqhaqhazela okanye ukuhanjiswa. Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba kukho izinto ezahlukeneyo ezinokubangela iimpawu ze-IBS- ukuchithwa kwengcinezelo , utshintsho lwe-hormonal, okanye ukutya ukutya okukhulu. Xa ubeka ngokukhawuleza ukutya kwakho kuphela kukutya ovakalelwa kukuba "kukhuselekile," ubeka ingozi yokunqongophala kwesondlo.

Oko kwathiwa, abanye abantu abane-IBS baye bafumanisa iimvakalelo ezithile zokutya okanye ukungaxolisi. Indlela kuphela yokuqiniseka ukuba kugcinwe idayari yokutya uze ulandele ukutya kokunciphisa .

Umngcipheko ofanayo wokunciphisa umnqweno ungenzeka xa ulandela ukutya okuphantsi kwe-FODMAP . Ukutya akuhlose ukuba kulandelwe ixesha elide njengoko ukutya okuninzi kunye namazinga aphezulu e-FODMAP kunokuba kuhle kuwe. Ukusebenza nomqeqeshi ofanelekileyo wokutya kunokukunceda ukuba ufumanise ii-FODMAP ezinengxaki kuwe. Kulo lokutya okuphantsi kwe-FODMAP, kubalulekile kwakhona ukufaka kwakhona ii-FODMAP ezinengxaki ukuze ubone ukuba ukunyamezela kwakho kuphuculwe.

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Yeka ukuKhusela iiFiber

Ngesizathu esithile, igama elithi "fiber" lubetha ukwesaba ezintliziyweni zabantu abaninzi abane-IBS. Badibanisa ukusetyenziswa kwefiber njengokwandisa iimpawu zabo, ingaba ukubethela, ukuhanjiswa, okanye ukuzitywa. Oku kufuthi kwenzeka ngenxa yokuba "yinto eninzi kakhulu," kungekudala. Yenza i-fibre wakho umhlobo-kubalulekile kwimpilo yokutya yokutya kunye nokunceda ukuthobisa isitolongo, okuncedisayo ukuqhawulwa, kunye nokuqinisa isitulo, esinceda uhudo.

Indlela efanelekileyo yokunyusa i-fiber kukuqala ngokukhawuleza. Unokwandisa i-fiber yokutya ngokutya ukutya okupheleleyo, iziqhamo kunye nemifuno. Elinye i-caveat kukugwema umxube njengoko kunokusenokukrakra kwinkqubo yakho yokugaya . Ungasebenzisa kwakhona i-laxatives eninzi. Musa ukucinywa ngeligama elithi "laxative" -i-laxative ye-bulk yilezi zongezelelo ze-fiber.

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Yeka ukuya kwiiDktr

Ngokudabukisayo, kukho oogqirha ngaphandle apho banesimo esichukumisayo sokulala. I-IBS yinkinga yokusebenza kwaye abanye oogqirha banzima ukuphatha izigulane ze-IBS ngomonde novelwano. Nangona kunjalo, umgangatho wobudlelwane besigqirha nesigulane unokuchaphazela indlela ovakalelwa ngayo okanye kakuhle.

Xa kunokwenzeka, kuba ngumthengi ofundisiweyo kwaye ukhethe ugqirha ngokucophelela. Unokuqwalasela ukutshintsha oogqirha ukuba lakho lililo na le la ndelayo:

• Ihlawula iimpawu zakho kuphela kwiimeko zengqondo kunye noxinzelelo
• Uyakwenza njengokuba uxoxisa uxinzelelo lwakho
• Ukwenza uzive njengomlwelisi weziyobisi kuba ufuna ukukhululeka kwentlungu

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Yeka ukuhlola iSool yakho

Inyaniso yokuba i-IBS ifunyaniswa emva kokulawula ezinye izifo ayisoloko ikhokelela ekubeni unesimo esinamandla sokuzithemba. Oku kuqinisekiswa kunokukukhokelela ukuba uqaphele nayiphina impawu engavamile engabonakalisa imeko engakumbi. Isenzo esiqhelekileyo kukunyanzela umbala kunye nokubonakala kwentshukumo nganye . Ingxaki ngolu hlobo kukuba ukunyakaza kwamathumbu kuza kuzo zonke iintlobo zobukhulu kunye nemibala ngaphandle kokubonisa izifo ezibi. Enye into ebalulekileyo kule nto iyinkxalabo malunga negazi kwi-stool .

Ukuxhalabisa kungonakalisa iimpawu ze-IBS. Unokuba negalelo ekukhathazeni okungenasidingo ngokuqwalasela nokuxhalabisa malunga nokutshintsha kwezitshixo. Zenzele ubabalo kwaye uziqinisekisile ukuba ukuhlukahluka kwesigxina kuyinto eqhelekileyo kwaye akukho nto ifanelekileyo.

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Yeka Ukuba Namahloni

Wonke umntu kumhlaba uphatha iimpawu zokutya. Iimvumi kunye nokuvumba ziyingxenye yobomi bemihla ngemihla. Awuchazwa yinyaniso yokuba unamathambo anesifo.

Ungakhathazeki ukuba abanye abantu baya kukugweba ngokusekelwe kwiimpawu zakho. Ukuba udlula igesi, oh kakuhle. Zixolele kwaye uqhubeke nomhla wakho. Ukuba abanye basebenzisa indlu yangasese kwaye kufuneka uhambe, ungafaki ukuphazamiseka kwakho kunye noxinzelelo ngokucinga ukuba kufuneka ulinde indawo yokuphumla engenanto. Abantu ebomini bakho banombono wakho ngokusekelwe kulowo onguye njengomntu. Le ngcamango ayinakutshintsha xa beva imisindo okanye iphunga elivela kwisitya sokuhlambela.

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Yeka ukuzama ukugcina i-IBS yakho imfihlelo

Ukugcina i-IBS yakho imfihlo ingabangela uxinzelelo kwaye iphelile ukwenza iimpawu zakho zibe nzima. Kwakhona kunqanda ukuba nenkxaso enhlalakahle yentlalo esele idibaniswe neziphumo zonyango olungcono. Ukufihla i-IBS yakho ayilunganga kwaye ayimfuneko. Kutheni iimeko zesifo sofuba kufanele zihluke kwizinto ezichaphazela nayiphi na enye inxalenye yomzimba, njenge- asthma okanye isifo sikashukela ?

Njengoko naluphi na isityhilelo somntu siqu, vavanya ukuthembeka komnye umntu ngaphambi kokuvula. Ukuba uvakalelwa kukuba baya kukuxhasa nokuqonda, zinike imvume yokubazisa into ojongene nayo. Oku kuvumela abantu abakhathalelayo ngawe ukuba basebenze nawe ukuqinisekisa ukuba iimfuno zakho ezizodwa zidibeneyo.

Khumbula ukuba i-IBS ithintela inxalenye enkulu yabantu. Xa uqala ukuvula, unokumangaliswa ukufumanisa ukuba ubani ofumana i-IBS.

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Yeka Ukuzama Ukugqibelela

Izigulane ezininzi ze-IBS zifumana zixhomekeke kwi-IBS. Ngenxa yomsebenzi olahlekileyo okanye imisebenzi yeentsapho eziphosakeleyo, kukho uxinzelelo oluzimeleyo lokuba lufezeke. Oku kubandakanya ukuthatha uxanduva olongezelelweyo kunye / okanye uvakalelwa kukuba awukwazi ukusho ngokuchasene nezicelo. I-IBS yakho ayiyiyo into eyenzekayo-yinkinga yempilo, icocekile kwaye ilula. Ngoko ke, akukho mfuneko yokuba "yenzele" yona.

Ukuphulaphula iqondo lakho. Ukuba uvakalelwa ingcinezelo, into ethile "ininzi," mhlawumbi. Khumbula, olu hlobo lokuxhalaba luya kukwandisa iimpawu zakho. Nxa kunokwenzeka, misela imida, ukuthumela, nokubeka phambili.

I-IBS inyanzele ukuba wenze impilo yakho ibe yinto ephambili. Khumbula ukuba akukuhle ukuba uzibeke kwiemeko eziza kukukwenza ungakhululeki. Iimpawu ze-IBS zivame ukungabikho kokuzibophezela okanye ukulandela izicwangciso. Yiloo nto kunye nayo yonke into onokuyenza yinto efanelekileyo kakhulu.

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Yeka Ukuphepha Ubomi Bakho

Nangona kuyi nyaniso ukuba ukungaqiniseki kwe-IBS kwenza kube nzima ukucwangcisa imisebenzi kwaye kunokukwenza ube nexhala ngokushiya indlu yakho, kubalulekile ukuba ungavumeli ukuba le disorder ithathe ubomi bakho bonke. Ukuzihlukanisa kwezentlalo kunye nokuphepha kwezinto ezonwabileyo kunye nobunzima kungakhokelela kwimeko yesimo sengqondo. Khangela amathuba kunye nemisebenzi ephakamisa indlela ovakalelwa ngayo kwaye uvuselele umgangatho wakho wamandla. Kuhle ukuceba; vumela abanye bazi ukuba ngenxa yezizathu zempilo, unokufuna ukukhansela kwimizuzu yokugqibela.

Xa kufika ixesha lokubandakanya umsebenzi, vavanya indlela oziva ngayo. Ukuba uvakalelwa ngokwenene ukuba awukwazi ukuba kude nebhubha, ngoko zonke iindlela zikhansela. Nangona kunjalo, ukuba ufumana iintlungu zesisu kunye nokungahambi kakuhle, unokufumanisa ukuba ukuthatha inxaxheba kumsebenzi ophazamisayo nomvuzo kunokunciphisa uxinzelelo lwakho.

Kubalulekile ukugcina engqondweni ukuba i-geography ayikho i-IBS. Ngokuqhelekileyo ukuxhalaba malunga nokuphuma kwaye malunga nezo zinto zibuhlungu. Ngoko ke, sebenze nzima ekuphuhliseni izakhono zokulawula uxhalaba, njengokuzilolonga, ukuzisebenzisa ukuzama ukugcina ubunzima bakho bezantsi kwaye uxinzelelo lwenkqubo yakho yeGI xa ungekho ekhaya. I-IBS ingaba yinxalenye ebalulekileyo ebomini bakho, kodwa akufuneki ukuba ube ngumphefumlo wakho wonke.

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Yeka Ukwamkela ukuba Le yindlela eya kuba

Izigulane ezininzi ze-IBS zixelelwa oogqirha bazo, "Akukho nto enokuyenza; uhlala kunye nayo." Nangona kunjalo, funda nayiphi na ibali lempumelelo ye-IBS okanye IBS kwaye uza kubona ukuba abantu abaninzi abane-IBS kuthatha iindlela ezininzi zokuphucula iimpawu.

_Imithombo:

> Ukutya, Ukutya, kunye neZondlo ze-Irritable Bowel Syndrome. Isizwe seSizwe seSifo sikashukela kunye neeNtsholongwane zeNtsholongwane. https://www.niddk.nih.gov/ealth-information/digestive-diseases/irritable-bowel-syndrome/eating-diet-nutrition.

> Kaptchuck T. et.al. Izixhobo zesiphumo se-placebo: isilingo esilawulwa ngokungahleliwe kwizigulane ezineengxaki zesifo sengqondo. BMJ 2008 336: 999-1003.

> Palsson O, i-Whitehead W. iHormones ne-IBS. Isikhungo se-UNC se-GI & Motility Disorders http://www.med.unc.edu/ibs/files/educational-gi-handouts/IBS%20and%20Hormones.pdf.

> Unyango lwe-Irritable Bowel Syndrome. Isizwe seSizwe soSifo sikashukela kunye neeNtsholongwane zeNtsholongwane. https://www.niddk.nih.gov/ealth-information/digestive-diseases/irritable-bowel-syndrome/treatment.