Izinto ezilungileyo kakhulu onokuzenza ukuze unciphise ukutyunjwa kwakho

Ingaba ufumanisa ukuba usebenza kunye neengxaki zokubanjwa okanye izimo ezingapheliyo zokuzibamba-i-IBS (IBS-C) okanye isigxina esingapheliyo se-idiopathic (CIC), uyazi ukuba uxinzelelo lokuba nokunyuka kwezilwanyana ezenzeke ngokukhawuleza kwaye zenziwe izitulo ezincinci, nzima, kwaye zibuhlungu ukudlula. I-Gas kunye nokuqhaqha ngokuqhelekileyo kuya kuhamba ngokuhamba. Unokufumanisa ukuba unxininisa kwaye uphelisa ngengqondo yokungaphelelanga . Ngoko kukhwankqisayo!

Ukuqhaqhaqhaqhaleka kwenzeka xa izicatshulwa zekholoni ziphuculwa kakhulu, ezibangela ukuba amanzi amaninzi athathwe kwi-stool kwaye iziphumo ezinokunyuka kwamathumbu. Kutheni oku kwenzekayo akusoloko kucacile. Yintoni ecacileyo kukuba kukho izinto ezithile onokuzenza ngokwakho ukuze uzame ukunciphisa ukungazinzi kwakho kwaye wenze izinto zihambele kwakhona! Ezinye zezi zinto zisekelwe kwisayensi, ngelixa ezinye zisekelwe kwingqondo efanayo okanye ngobulumko bendoda. Musa ukunqumla isilayidi sokugqibela - siya kunika amanqaku aza kukunika ulwazi olunzulu olunxulumene neencomo ezininzi.

Qaphela: Ukuba unobungozi rhoqo, qiniseka ukuxelela ugqirha wakho ukuze ufumane ukuxilongwa ngokufanelekileyo.

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Yidla I ziqhamo E zininzi

Ngenxa yeziqulatho zazo, iziqhamo ezininzi ziya kunceda ukunciphisa izitulo kunye nokusebenza ekunciphiseni ukudambisa. Nangona kunjalo, ezi ziqhamo zilandelayo zinomdla othile wokunciphisa ukutywina. Yinto nje engafanelekanga ukuba bonke baqala ngeleta "p", kodwa kukunika indlela elula yokukhumbula into oyithengayo xa usesitolo!

• Ipapaya*
• Amapheya
• Peaches
• Ipanapula*
• Ukucinywa

* Ezi ziqhamo ziphantsi kwi- FODMAP kwaye ngoko ke unokuba ngumdlali onokuzikhethela ukukhetha ukuba unayo i- IBS .

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Yidla kakhulu iMifuno

Kuyafana neziqhamo, ukutya imifuno, ngakumbi iindawo eziphezulu kwi- fiber e- soluble , rhoqo kuya kuba luncedo ekugcineni inkqubo yakho rhoqo. Abanye abantu babika iziphumo ezingcono xa besitya imifuno ephekiweyo ngokuchasene neyohlaza.

Nazi ezinye iintlobo zemifuno kunye nedumela lokunciphisa ukutywina:

Imifuno

• Kale *
• Ispinatshi*
• Swiss chard *

Imifuno

• Artichoke hearts *
• I-asparagus
• Ibrokholi*
• I karoti *
• Iimbotyi eziluhlaza

Iimbotyi

• Ubhontshisi beCellaella
• Ubhontshisi bePinto
• Ubhontshisi beMhlophe

* Ulungele kwisondlo se-FODMAP esiphantsi kwalabo abane-IBS. Intliziyo ze-artichoke ezincinci kufuneka zihlanjwe kakuhle kwaye zikhawulelwe kwikomityhi ye-1/8.

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Ukwandisa i-Intake yakho yeFiber

Ukongeza kokutya imifuno kunye neziqhamo, kukho ezinye iindlela ezimbalwa zokuthatha iifiber ezininzi zokutya.

1. Yongeza imbewu ekudleni kwakho.

Imbewu elandelayo imithombo emihle yefiber edibeneyo kwaye ngaloo ndlela inganciphisa izitulo kwaye iyancwina ukuqothula.

• iimbwe zechai
• I-Flaxseed

2. Zama i-fiber supplement.

Iifayibhile ezongezelelekileyo, ezaziwa nangokuthi i-laxatives eninzi, ziyimveliso efumaneka ngokubanzi kwi-counter. I-Psyllium inexhasomali lophando malunga nokusebenza kwayo, ngelixa i-Crucrucel ingaba ilungele ngakumbi kulabo abakwi-FODMAP yokutya okuphantsi, njengokuba kungenakucinywa.

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Zama iMagnetesi

Kukho inkxaso ye-anecdotal yokuthatha isongezelelo se-magnesium. I-Magnesium inceda ukukhulula izihlunu ezifake iindonga zekholoni, okubangelwa kwisigxina esincinci sezinto ezichaseneyo, ngoko ke ukuphosa isikhephe ngokulula. I-Magnesiyam inomtsalane namanzi kwi-colon eyenza i-lesser, ilula ukudlula, izihlalo:

Ndibuza ukuba ungathatha buninzi? Ungabonisana nale ngcaciso evela kwiiNational Institutes of Health uze ukhangele kunye nogqirha wakho.

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Zama Ukushisa

Zama ukulala ngesibhotile samanzi eshushu okanye kwindawo yokufudumeza. Kungabikho uphando oluthetha ukuba luya kunceda, kodwa ngokuqinisekileyo aluyi kukulimaza (ngokungakhathaliseki ukuba ungasifaki ukufudumeza ngokukhawuleza kwesikhumba sakho!) Ukushisa kunokuba luncedo kakhulu kwengqondo kwaye kuya ukukhonza ukukhulula izihlunu zesisu sakho ukuze zisebenze kakuhle ngokusa phambili-zikhokelela ekuhambeni kwezilwanyana ezinelisayo.

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Qeqesha umzimba wakho

Kwabaninzi abantu, inkqubo eyinkimbinkimbi eyenza ukunyanzelisa ukuxhatshazwa kukuphambili kwantoni. Ngelishwa kubantu abanokuqhaqhazeka okungapheliyo, le nkqubo ayiphumeli. Zama ukuvuselela le mpendulo yokulala. Qinisekisa ukuba udle isidlo sakusihlwa esikhulu ukuvuselela i- reflex ye-gastrocolic , impendulo apho ukuphazamiseka kwamathumbu emathumbu kubangelwa kukutya. Emva koko qiniseka ukuba ulungise ixesha nganye ekuseni ukuze ube nohambo oluphumayo ukuya kwindawo yokuhlambela emva kwekusasa. Ungaze unyanzele okanye uxinzelele, yenza nje ixesha lokuba umzimba wakho uphinde umise ama-biorhyth aqhelekileyo.

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Zama Biofeedback

I-Biofeedback yindlela yokonyango apho uqhubelela khona izihlunu zendawo yakho yeplavic ngokusebenzisa ukuvela kwimibiko evela kwiisenzi. Olu unyango luya kusebenza xa ukutyunjwa kwakho kubangelwa yimeko eyaziwa ngokuba yi- dyssynergic . Nangona i-biofeedback kule ndawo ingavakalelwa njengento ehlazo, ndathetha nabantu abaninzi abafumene unyango lukhululekile kwaye luncedo.

> Imithombo:

> Ford, A., ne.al. " Ikholeji yaseMelika yeGastroenterology Monograph ekulawuleni i-Irritable Bowel Syndrome kunye ne-Chronic Idiopathic Constipation " I- American Journal yeGastroenterology 2014 > 109: S2-S26 >.

> Lee, Y. "Yintoni Entsha kwiBhokisi leBhokisi yokuBamba kunye neCecal Incontinence?" Imida yeMicrothelo 2014 1: 5.

> Jones, J. et.al. I-British Society ye-Gastroenterology izikhokelo zokulawulwa kwezifo zesifo seengxwaba ezinokugwenxa. UGrey 2000 47: ii1-19.