Iingcebiso eziphezulu zokuhlala ne-IBS
Ukuba kukho enye into eqinisekileyo malunga nesifo sengqondo sesifo esilumkileyo (IBS) kuya kuba yinto yokuba kulula ukuhlala nayo. Ukuzama ukuhamba ngobomi obuqhelekileyo kunye nesilungiselelo esingenakulinganiseki sinokuba nzima kakhulu. Ukongeza kwinto yokuba ngokoqobo, iimpawu ze-IBS zinokuhlazisa, kwaye kulula ukubona indlela i-IBS inokuphela ngayo inefuthe elibi kwiinkalo ezininzi zobomi bomntu.
Kule ngqungquthela, uza kufumana iingcebiso zokulawula i-IBS kunye nazo zonke iinkalo ezibalulekileyo zobomi bakho.
Ukulawula Ukutya
Ukuba unabantu abaninzi abane-IBS, ukuzama ukufumana oko kukutya kunokudideka. Usenokukwazi ukutya enye into ngelinye ilanga kwaye ulungile, kwaye emva koko udla into efanayo usebenza kwindawo yokuhlambela. Enye into enokuba luncedo ukugcina idayari yokutya , ukuze uqale ukukhangela iipatheni phakathi kokutya okutya kunye neempawu zakho.
Ezinye iingcebiso zokulawula ukutya xa unayo i-IBS iquka:
- Yidla ukutya okuncinane kwimihla yakho.
- Gwema ukutya okunamafutha, okunamafutha.
- Qinisekisa ukuba nidle ixabiso elaneleyo lefayibrari yokutya, ngokukodwa i- fiber e-soluble .
Enye yezinto ezithembisayo kakhulu ezenzeke kwihlabathi le-IBS unyango kukuphuhliswa kwendlela efanelekileyo yokutya ebizwa ngokuthi ukutya okuphantsi kwe-FODMAP . Oku kutya kukuquka ukupheliswa kokutya okuphakamileyo kwezinye i-carbohydrates, ezibizwa ngokuba yi-FODMAP, ezifumaneka kwizidlo eziqhelekileyo kwisigaba sokuphelisa iiveki eziliqela. Ekupheleni kwesigaba sokuphelisa, uyaphinda uvuselele ukutya ngokucwangcisiweyo ngohlobo oluthile lwe-FODMAP ukuze uqoke ulwazi malunga nokutya onokukunyamezela ngaphandle kokuba ube ngumqondiso.
Ukutya kunokunyaniseka ukulandela, ukwenzela ukuba iziphumo eziphambili zicetyiswa ukuba usebenze kunye noqeqesho olufanelekileyo lokutya.
Ukujamelana Nobuhlungu
Amava okuba neentlungu eziphindaphindiweyo zentlungu esiswini ngumqondiso ocacileyo we-IBS. Ukusebenza nogqirha wakho kwisicwangciso sonyango jikelele kukuqala, ukuze uzame ukukhupha iimpawu xa kunokwenzeka. Kodwa xa ufumana ujongene nezixhobo ezibi, ukuhlawula, okanye ezinye iintlobo zeentlungu ze-IBS, kukho ezinye izinto onokuzenza ukuze uzilungiselele:
- Ukushisa kungabangela intlungu ebenzileyo. Zama ukubeka ibhotile yamanzi ashushu okanye ukutshisa i-pad kwisisu sakho (ngaphezu kweengubo zakho ukuze ugweme ukutshisa!)
- Zama ukucoca i- IBS-friendly friendly herbal tea .
- Zama ukuthatha i- peppermint oil supplement . Ioli yePeppermint iboniswe ukuba iyasebenza njengemithi ye-antispasmodic ekukhuliseni i-spasms ekhokelela ekubuhlungu kwe-IBS.
- Zama ukusebenzisa izivo zokuphumula ezifana nokuphumla kwemisipha, ukuphefumla okuchukumisayo, kunye / okanye imifanekiso ekuncedeni ukunciphisa inkqubo yakho yeentlanzi kunye nokunciphisa amava akho entlungu.
Ukujongana Neengxaki zebhalethi
Enye into esinokuyithetha ngokuqinisekileyo malunga ne-IBS kukuba kukudideka! Abanye abantu bafumana iingxaki zokurhubha ngokukhawuleza, ngelixa abanye bejamelana nokukhungatheka kwebilini ezingashukumiyo rhoqo. Kwaye abantu abane- IBS-A , uhlobo olutshintshayo, bafumana bevela kwingxaki enye ukuya kwelinye. Ukongezelela ekujonganeni nempilo yakho ye-IBS kunye nokuguqulwa kokutya, makhe sijonge ezinye izinto onokuzenza ukuze wenze ubomi bube lula xa ubhekana nalo konke okungaqinisekiyo.
Ukuba ukubethelwa kuyinkxalabo yakho ebalulekileyo uza kufuna ukugcina umzimba wakho kwishedyuli rhoqo yokutya ukuze uzame ukugcina amathambo akho ahamba. Unokufumanisa ukuba ukutya isidlo sasekuseni esikhulu, kunye nesiselo esishushu kunye namafutha enempilo, kunokusebenza njengentambo yokunyakaza. Ungaphinda ufune ukulandela amanyathelo okuhlaziywa kweembilini ukuze ukhuthaze umzimba wakho ukuba ubuyele kwiimeko eziqhelekileyo.
Ukuba ubhekana nokuhamba rhoqo kweembilini zesifo sohudo-kakhulu kwi-IBS (IBS-D) ngumngeni wakho omkhulu, uya kufuna ukugxila kwimisebenzi eya kugcina indlela yakho ezolile.
Oku kuthetha ukutya ukutya okuncinci nganye iiyure ezimbalwa, usebenzisa ubuchule bokulawula uxinzelelo, kwaye uzive ngathi ulungele ukukhawuleza. Kunokuba luncedo kakhulu ukuba ube nombono ocacileyo wokufumana indawo yangasese kwaye mhlawumbi ufumane ukufikelela kwisikhwama sokusinda kunye neentsana zokutshiza kunye noshintsho lweengubo.
Ukuba izinto zakho zokuhlambela zihamba ngokukhawuleza phakathi kweepisodes zokuqhawulwa kunye nehudo, uya kufuna ukusebenzisa indlela equka zonke iingcebiso ezingentla . Ngokukodwa, unokufumana kukunceda ukusebenzisa izilwanyana zokuhlaziya kunye nezihlandlo zokudla rhoqo njengendlela yokunceda ukuqeqesha umzimba wakho ukuba ube ngokwesihleli rhoqo njengoko kunokwenzeka.
Ukuxelela abanye
I-IBS ihluke kwiimeko ezininzi zempilo ngenxa yobuhlanga obudala malunga nokusebenza kwamathumbu. Nangona kunjalo, unokufumanisa ukuba uthatha uxinzelelo oluninzi lwakho (kunye nesisu sakho!) Ukuba uvulekile nabanye malunga nento ojongene nayo. Nazi ezinye iingcebiso:
1. Sebenzisa umgwebo wakho malunga nokuba ngubani oza kukuxelela.
Inqaku elipheleleyo lokuxelela ukukwenza ubomi bakho bube lula.
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Indlela Yokunciphisa Iimpawu zeMivelelo engapheliyo
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Oko Kumele Ukwazi Ngeziganeko ze-IBS Ngexesha lakho lexesha
Ngaloo ndlela, qalisa ngokuxelela abantu kwisangqa sakho abanothando, abantu abaqondayo. Ngaphandle kokuba yimeko ebaluleke kakhulu, njengomsebenzi wakho, unokuba ungafuni ukuxelela abantu abaya kuncwina, ukuzithemba, okanye ukunika iingcebiso ezingenakunceda.
2. Yiba ngumxholo-wenene xa uthetha. Unako ukubeka ithoni yencoko ngokuthetha ngokungathethiyo malunga neempawu zakho ngaphandle kokulandeleka okungadingekile (kunye nokungazifumani!) Iintloni okanye iintloni. Yitsho nje, "Ndineengxaki zesisu" uze uqhubeke usho nantoni na onokuyidingayo ngokubhekiselele kwingqalelo.
Ubomi Bentsapho
Unokufumana ukuba i-IBS inokukwenza kube nzima ukuhlangabezana neemfanelo eziza kunye nokuba yinxalenye yentsapho. I-IBS inokuphazamisa ukukwazi ukunandipha ukutya kwentsapho okanye ukuhlangana kunye okanye kunokuchaphazela ukukwazi kwakho ukuba ngumzali onokuthanda ukuba.
Into yokuqala ongayenza kukuziqhayisa kunye nokucela ukuba abanye benze okufanayo. Awuphilisanga, kwaye ke kufuneka uhlale khona ukuze kwenziwe loo nto ngabo bonke abandakanyekayo. Uza kuthatha uxinzelelo oluninzi lwenkqubo yakho ukuba ucacile kwaye uvulekile ngeemfuno zakho, kwaye ukuba ucela abanye ukuba bakhonze njengendlela yokukhusela ukuba imicimbi yakho yokuhlamba iyakuthintela ekusebenzeni izinto oqhele ukuzenzayo.
Ubomi Bentlalo
Uqhagamshelwano loluntu kunye noqhagamshelwano kubalulekile kwimpilo yengqondo kunye nengqondo. Nge-IBS, usenokufuna ukusebenzisa ezinye iziqinisekiso kunye nobuchule bokugcina udibaniso lwakho nabahlobo. Vula nabahlobo bakho malunga nezidingo zakho, ezifana nokufikelela kumaziko okuhlambela, ukuceba kuphela ngamaxesha athile emini, ukutya kwiindawo zokutyela ezithile, okanye nje ube nesidingo sokukhansela kwimizuzu yokugqibela. Abahlobo bakho bokwenene baya kuqonda.
Uzakufumana iziphumo ezilungileyo xa usebenzisa i-tone-of-truth inzwi lokubethekisa xa uxelela abanye abantu malunga neemfuno zakho zokutya. Yithi nje, "Ndiyidlo ekhethekileyo yesisu" okanye "Ukutya nje akuvumelani nam." Awufanele uvakalelwe kukuba kufuneka udle enye yokutya kwakho eyaziwayo ukuze uhloniphe.
Ubomi Bakho Bokuziphatha
I-IBS nayo inokuthi ithathe umonakalo ngokusondelana. Kunokuba nzima ukuba "ungene kwimvakalelo" xa umzimba wakho ukunika inkathazo eninzi-ingqungquthela yenkathazo ephazamisayo "engezansi" ye-IBS. Okubalulekileyo apha kukuzama ukugcina uxhulumaniso oluvulekileyo ukwenzela ukuphucula ulwalamano lwamazwi, kwaye ukuze iqabane lakho lingaboni ukuba iimfuno zabo azibalulekanga.
Ukuba ungatshatanga kwaye ujongene nesimo sokuthandana , i-IBS inokongeza omnye umonakalo ekudibaniseni izinto ezifuneka zibhekiswe njengabantu ababini bazama ukuzana. Apha uya kufuna ukugxila kwixesha lokuxelela kwakho njengoko uza kukhangela loo ndawo enhle phakathi kokutshilo ngokukhawuleza kwaye uxelele ngokukhawuleza. Isilivere esililapha apha kukuba ukuba omnye umntu uyaqonda kwaye uyamxhasa, banokuphela ekubeni ngumviwa ofanelekileyo ngokwenene.
Umsebenzi Wakho Ubomi
Ukungaqiniseki kweempawu ze-IBS kunokukwenza kube nzima ukuhlangabezana neemfuno eziqinileyo zomsebenzi . Ulwalamano onalo kunye nomphathi wakho luya kugqiba ukuba ngaba kungcono ukuba uzalise kwi-IBS yakho. Kwimeko elungileyo, umphathi wakho uyamkela iimfuno zakho kwaye uzimisele ukusebenza ngokubandakanya ukulungelelanisa kwimihla yakho yomsebenzi. Unokuqinisekiswa ukuba ufunde i-IBS igqitywe phantsi koMthetho wama- America okhubazekileyo (ADA). Oku kuthetha ukuba unelungelo "lokuhlala ngokufanelekileyo" ekulawuleni iimfuno zakho zomzimba xa usebenza noxanduva lwakho lomsebenzi.
Ukuba usesikolweni , kunokunceda ukwazisa abaphathi besikolo malunga ne-IBS yakho kunye naziphi na iimfuno ezizodwa eziya kuhamba kunye nazo. Unokucela ukuba ube nesicwangciso se-504 esilungeleyo esichaza indawo yokuhlala efana neyo-ADA.
Ukuphuma kwindlu
Enoba uhamba ngeenxa zonke ilizwe okanye uzama ukuza kwivenkile, unokufumanisa ukuba akulula ukuvuka kwaye uhambe. Ukulungiselela kuya kuba yintloko.
1. Xa kunokwenzeka, cwangcisa usuku lwakho ngokulungelelanisa newashi lakho lomzimba. Ngamanye amagama, ukuba iimpawu zakho zibi kakhulu ekuseni, zama ukucwangcisa ukuqeshwa emva kosuku.
2. Ukuze uxolo lweengqondo, unokuba ufuna ukuqonda kakuhle ukuba uya kuba neendawo zokuhlamba.
3. Unakho ukufuna ukupakisha kwaye uphathe i-IBS-friendly ukuthatha ukutya kunye nokutya.
4. Yenza uphando lwakho ngaphambi kwexesha ukufumana iivenkile eziza kuba neendlela ezifanelekileyo zokutya.
ILizwi
Njengoko ubona, ukuphila ubomi ne-IBS kunokufuna ukulungiswa kwezinye iindlela zakho eziqhelekileyo. Oku kuya kufezekiswa ngokuzinikela imvume yokubeka phambili iimfuno zakho kunye nokuzinakekela. Kungcono ukuba unakekele umzimba wakho, ukhululekile uya kuba ubomi bakho ngokuzeleyo.
Umthombo:
I-Ford AC, uMoayyedi P, uLacy BE, et al. Ikholeji yaseMelika yeGastroenterology Monograph ekulawuleni i-Irritable Bowel Syndrome kunye ne-Chronic Idiopathic Constipation . I-American Journal yeGastroenterology 2014; 109: S2-S26.