Abantu abaninzi bacinga ukuba kufuneka babe neentshukumo zentsholongwane imihla ngemihla ukuze bagweme ukutshatyalaliswa, kodwa inyaniso kukuba i-frequency frequency ihluka ngokubanzi ukusuka kumntu ukuya kumntu, ukususela kumaxesha amaninzi ngosuku ukuya kathathu ngeveki. Ukugqithwa kuchazwa njengokudlula kanzima, isitolo esomileyo okanye nokuba neentshukumo ezingaphantsi kweesithathu zokuhamba ngeveki.
Esinye sezikhalazo ezixhaphakileyo kakhulu kwiUnited States, ukuqothukiswa kubathinta abaninzi abantu ngexesha elithile ebomini babo.
Abanye abantu bafumana ukutshatyalaliswa kwexesha elifutshane, kubangelwa utshintsho lwexeshana ekudleni, ukuhamba, uxinzelelo, okanye utyando, ngelixa abanye banomzimba ongapheliyo (ukuqhubeka kweeveki eziliqela ixesha elide). Ukuba unesiqhelo esingapheliyo, mhlawumbi uyazi ukuba sinokuchaphazela njani umgangatho wobomi bakho.
Nangona ukubethekiswa kunokuchaphazela nabani na, kuqhelekileyo kubasetyhini nakubantu abangaphezu kweminyaka yobudala engama-65. Kwakhona kubonakala kwenzeka ngexesha lokukhulelwa okanye emva kokubeleka, kwaye kungaba ngumphumo wesimo esisisigxina okanye umphumo wecala lwezonyango (njenge-opioid amayeza enhlungu).
IziNyango zoLondolozo lweNdalo
Uninzi lwezifundo lubonisa ukuba ukutya kunye nezilungiso ezithile zinganceda ezinye izibonelelo:
1) I-High-Fiber
Ukutya okuphantsi kwefayibha kungabamba indima ekubambeni. I-fiber engenayo i-insoluble, edlulayo emzimbeni ngokungazitshintshiyo, inika izibonda ezininzi kunye nokuthambisa okuthambileyo, okwenza kube lula ukudlula. Ukutya okuphezulu kwifiber engafumaneki kubandakanya ukutya okupheleleyo, iziqhamo kunye nemifuno.
Zama ibhanki, irayisi yomdaka, okanye isonka esipheleleyo.
I-fiber ehlanjululwayo idibanisa emanzini kwaye yenza i-gel-like substance emathunjini. Ukunyathelisa kunye namakhiwane kunokungeniswa kwisidlo sasekuseni okanye kudliwe njenge-snack.
Enye inketho kukufafaza iisipuni enye yeeplasethi zomhlaba ngaphezu kwesidlo. Zifumaneka kwiiphakheji kwisitolo sokutya sezempilo okanye ezinye izitolo zokutya.
Unomdla omncinci, onomsoco.
Idibeneyo: Ukutya kokuQinjwa
Iifayili zeFiber nazo ziyafumaneka, ezona ziwayo zithandwa njenge- psyllium ezifana ne-Metamucil. I-gum yokugcina kunye ne-acacia fiber nazo ziwayo. Ukongeza i-fiber ekudleni kwakho ngokuthe ngcembe kunokukunceda ukuphepha ukutywala kunye negesi. Kwakhona, qi niseka ukuba uphuze amanzi anele ngenye indlela ifayibha ingaba nempembelelo echaseneyo kwaye iyanqabisa.
2) Ukuzivocavoca
Eyona nto ibalulekileyo ekuhambeni kwamathumbu rhoqo, ukuvuthisa umzimba kukhuthaza ukubethelwa kwamathumbu emathumbu emathunjini, ukukhawuleza ukuhamba kwesitya. I-regimen yokuzilolonga rhoqo, enokubandakanya ukuhamba kwimihla ngemihla, yoga, okanye ukubhukuda, kunokuncedisa inkqubo yokutya.
Ukuzivocavoca kwakhona kukunceda ukulawula uxinzelelo, oluya kuphucula ukugonya kwakho.
3) I-Intake ye-Fluid Intake
Ukuqinisekisa ukuba uphuze amanzi okwaneleyo njengamanzi unokunceda abanye abantu ngokuqhaqha. Iifluids zenza ukuhamba kwezilwanyana zibe lula kwaye kulula ukudlula. Abantu abaninzi abanempilo banokuhlangabezana neemfuno zabo zokushushumbisa ukuziphatha kakubi (njengokusela iziphuzo ngexesha lokutya) nangokuvumela ukuba unxanelwe ukukhokela. Ukuba unamanzi ayenzileyo, ukusela amanzi angaphezulu akunakunceda ukunqandwa kwakho.
Asizuzi nje ukufumana amanzi kumanzi. Ikhofi, itiye, ijusi, izithelo, imifuno, izikhuhlane ezisetyenziselwa zokupheka, kunye nokutya nezinye iziphuzo zonke zibalelwa ekuthandeni kwakho kwansuku zonke.
4) iiProbiotics
Iiprobiotics, ezifana ne-Saccharomyces boulardii, i-Bifidobacterium longum, iLacbabacillus rhamnosus, neLacbabacillus acidophilus, zihlala ziphilayo eziphilayo ezinokuthi zikhona kwi-digestive tract. Ezinye zeendlela ezicatshangelwayo zokukhuthaza impilo ziquka ukunqanda ukukhula kweebhaktheriya ezinobungozi, ukuphucula umzimba wokuzikhusela, ukuphucula umqobo wokukhusela wegciwane, kunye nokunceda ukuvelisa i-vitamin K.
Olunye ubungqina bokuqala lubonisa ukuba ukuzaliswa kweprobiotic kunokuphucula ukunqandwa. Ngokomzekelo, isifundo esinye sibone umphumo wesiphuzo se-probiotiki esineengxaki zebhakteria ezinokuthiwa yiLacbabacillus casei Shirota (65 milliliters ngosuku) okanye indawo ye-placebo kubantu abanokuqhaqhazeka okungapheliyo.
Isiphuzo se-probiotiki siphumelele ekuphuculeni okubonakalayo ekuxininiseni kokuqhaqha kunye nesigxina.
Olunye uhlolisiso luhlolisise ukusebenza komnye uhlobo lweprobiotiki ekugqibeleni kubantwana kwaye akufumananga nantoni. Abantwana abangamashumi amane anesibini phakathi kweminyaka emibili kunye ne-16 ubudala kunye nokugqithwa kwathatha i-lactulose (i-laxative) kunye ne-probiotic supplement equkethe i-lactobacillus GG okanye i-lactulose yedwa. Emva kweeveki ezili-12 neye-24, i-lactobacillus yayingasebenzi ngakumbi kunelactulose yodwa ekuphatheni ukutyunjwa.
5) Laxatives ezikhuthazayo
Amathambo amaninzi kunye ne "teas dias" zi-laxatives ezivuselelayo, okanye i-anthranoid laxatives. Ziquka imifuno efana nale:
- Cascara sagrada
- Rhubarb
- Aloe
- Senna
- I-Senna Tea
- Buckthorn
Ezinye zezi zityalo, ezifana ne-senna, zivunyiwe njengezonyango ezingaphezulu kwe-anti-constipation. Nangona zibhekiswe ekubeni zonyango lwexesha elifutshane, ngokwenene, abantu banokuba baxhomekeke kubo kwaye basebenzise iiveki, iinyanga, nokuba neminyaka ngexesha ukwenzela ukuba babe neentshukumo ezihamba rhoqo.
Kubalulekile ukuthetha nomboneleli wakho oyinkathalo ngaphambi kokuba uthabathe, kwaye akufanele asetyenziswe ixesha elide ngaphezu kweveki ngaphandle kokuba phantsi kolawulo lwezonyango. Ukusetyenziswa ixesha elide kunokubangela ukuba izibilini zilahlekelwe ukukwazi ukuhamba zodwa, kwaye zidibaniswe nesifo sohudo esingasasigxina, ukutywala kwesibindi, ukuchithwa kwe-potassium okubangelwa ubuthathaka obusondeza, ukuphazamiseka komsebenzi, kunye neengxaki zesifo senhliziyo. Kuye kwaba neengxoxo malunga nokukhuselwa kokusetyenziswa kwexesha elide le-senna kunye nendima yalo kumdlavuza omnyama.
6) I-Biofeedback
Ulwaphulo lwe-Biofeedback luza kunceda abantu abanomdla wokubangelwa kwe-pelvic ukungasebenzi, imeko apho imisipha ye-pelvic ingasebenzi kakuhle. Iyenzeka ngenxa yeemeko ezinjenge-fetes, i-prostate eyandisiweyo, okanye emva kokubeleka.
Iingcali ze-Biofeedback zifundisa indlela yokulungelelanisa ngakumbi imisipha esetyenziselwa ukuxhatshazwa (i-anorectum kunye ne-muscular muscle).
Nangona i-biofeedback iye yahlolwa nje nje ngokuba unyango lwale hlobo lokuqunjelwa kwangoku, iziphumo zithembisa. Ngokomzekelo, uphando oluthile luqhathanisa i-biofeedback (iseshoni enye ngesonto kwiiveki ezintlanu) kwi-laxatives (i-polyethylene glycol 14.6 ukuya ku-29.2 amagremu ngosuku) kunye nemfundo kubantu abanokukhubazeka okungaphantsi kwesifo seplavic . Bonke abathathi-nxaxheba babekade bezama izongezelelo zefiber kunye ne-enemas okanye i-suppositories kodwa abazange baphendule.
Emva kweenyanga ezintandathu, iiseshoni ze-biofeedback zaziphumelele kakhulu kunezityalo ezinama-laxatives, ezingama-43 kuma-54 (ama-80 ekhulwini) ezigulane ze-biofeedback ngokubhekiselele kwi-12 yama-55 (iipesenti ezingama-22) ezigulisa izigulana eziphathekayo ezichazela ukuphucula okukhulu. Iinzuzo zibonakala zigcine ubuncinane ubuncinane iminyaka emibini.
7) Ukuchukumisa
I-Acupressure yindlela yokuphulukisa yendabuko ebandakanya ukusetyenziswa komnxeba weminwe kumanqaku athile okuphambanisa emzimbeni.
Inqaku elidla ngokucetyiswa yi-acupuncturist for constipation "Intestine enkulu 4". Nangona ingazange ifundwe ngokubanjwa, yindlela elula yokuhlala kwikhaya engasebenza kwabanye abantu. Iphuzu likwindawo ephakamileyo ye-muscle phakathi kwesithupha kunye nesicatshulwa ngomunwe xa behlangene kunye. Ilumkiso: eli nqaku liphephelwa ngexesha lokukhulelwa.
Ngomnwe wakho okanye umnwe ophakathi kwinqanaba elingama-90 kwesikhumba, sebenzisa ukunyuka kwengcinezelo ngokunyuka. Gcina imizuzu emithathu. Uxinzelelo alufanele lube luhlungu okanye lungakhululeki.
I-Takeaway
Ukuba uvakalelwa kukuba unentshukumo yokugaya, musa ukucima. Ngokude ulibazisekile xa kufuneka ukunyuka kwentsholongwane, ukufumana amanzi amaninzi ukusuka kwisitulo kwaye kunzima ukuba neentshukumo.
Kukho amaninzi amanyathelo athetha ukuncedisa ngokuqhawulwa, kodwa kubalulekile ukuthetha nomsebenzi wakho wezempilo ngaphambi kokusebenzisa nayiphi na ikhambi ukuqinisekisa ukuba kukulungele.
Imithombo:
I-Banaszkiewicz A, iSzajewska H. Ukungaphumeleli kweLactobacillus GG njengesigxina kwi-lactulose ekwenzeni unyango kubantwana: isilingo esiphezulu esingabonakaliyo, esilungelelwe indawo. J Pediatr. 146.3 (2005): 364-369.
Chiarioni G, Whitehead WE, Pezza V, Morelli A, Bassotti G. Biofeedback iphezulu kunezityalo zokuqhaqha ngokuqhelekileyo ngenxa ye-dyssynergia ye-pelvic. Gastroenterology. 130.3 (2006): 657-664.
UKoebnick C, Wagner I, Leitzmann P, Stern U, Zunft HJ. Isiphuzo seprobiotic esineLactobacillus casei iShirota siphucula iimpawu zesisu kwizigulane ezinomzimba ongapheliyo. Ingaba J Gastroenterol. 17.11 (2003): 655-659.
UMurakami K, uSasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M. Umhlobo phakathi kwefayibha yokutya, amanzi kunye ne-magnesium ekutheni kunye nokuqhaqhaza ukusebenza phakathi kwabasetyhini abaseJapan. Eur J Clin Nutrition. 2006 Dec 6.
Stessman M. Biofeedback: indima yayo kwonyango lokuqhaqhazeka okungapheliyo. Gastroenterol Nurs. 26.6 (2003): 251-260.
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.