Iingcebiso ezibalulekileyo zokuPhila kakuhle
Usenokuba ufumene ukuba unesifo se- acid reflux (GERD) kodwa oko akuthethi ukuba awukwazi ukuonwabela ubomi bakho ngokupheleleyo. Ezi ngcebiso aziyi kwenza ukuba i-asidi yakho igxilwe-iya kuba ikhona, kunjalo kaninzi kunokwenzeka ukunciphisa iimpawu ezinokuthi ukhohlwe apho. Yiloo njongo.
Ukuba unqwenela ukulawula iimpawu zakho ze- aclux reflux , ngokuqhelekileyo kudinga ukudibana nokuguquka kwendlela yokuphila.
Ukulandela enye yezi ngcebiso kunokunceda uncedo, kodwa mhlawumbi akuyi kukunika iziphumo ozifunayo kwaye uzifanelwe. Ngakolunye uhlangothi, ukudibanisa ezimbalwa kwezi ngcebiso kunokukunceda ngakumbi kunokuba ungabanezela ndawonye. Ngaba bekungeke kube kuhle ukuba ibhalansi kwiakhawunti yethu yokujonga isebenza ngendlela efanayo? Zama ezi zi-10 izicwangciso zokuphila nge-acid reflux lula.
Yidla ukutya okuMathandathu okuNcinane okungekho ezintathu zokutya
Injongo yokutya ukutya okuncinci kukugcina isisu sakho singagcwele. Oku kuya kunciphisa uxinzelelo lwakho lwesisu. Isizathu sokutya okudliwayo kukuba ufumane iikhalori kunye nesondlo oyifunayo.
Yidla kancane
Ngokunciphisa ukutya kwakho uya kugqiba ukutya okungaphantsi esiswini sakho nangaliphi na ixesha. Ukuba ungumntu onokuma ukulahlekelwa ipondo okanye ezimbini, lo mkhuba unokubulala ezimbini iintaka kunye nelitye elinye. Kuthatha ixesha lezithunywa zeekhemikhali esiswini sethu ukuvumela ukuba ingqondo ikwazi ukuba sigcwele.
Nika abo bathunywa ithuba lokusebenza, kwaye umzimba wakho uza kukuxelela xa usenele.
Kukho iingcebiso ezininzi zokufunda ukunciphisa ngexesha lokutya, kodwa mhlawumbi kuninzi ngakumbi kulo mkhuba wokutya ukuba ziyinzuzo yokubhukuda. Ukutya kweMedithera esiyivile kakhulu-ngokutya okubonakala kubangela ukuhlala kwexesha eliphakamileyo kwindlela ejikeleze-kungaphezulu kwesibalo sokutya okufunyenweyo kuloo mmandla.
Kwizinto ezidliwayo zokutya zaseMeditera ziyalondolozwa kwaye zidliwe kancane.
Vala iTV. Cinga ngokutya odlayo. Hlanganisa ukutya ngentetho. Ukuba zonke izinto zehluleka kwaye usasidla ngokukhawuleza, zama ukutya kunye nesandla sakho esingaqhelekanga. Ngaphandle kokuba unesilingo esifanayo kunye nezandla zombini, le nto ingaba yindlela elula yokunciphisa.
Ungadli okanye uphuze nayiphi na iiyure ezimbini ngaphambi kokuba ulale ngexesha lokulala
Zama ukugwema ukutya okanye ukusela ngexesha leyure ezimbini ngaphambi kokulala. Isibalulekileyo apha kukudaka, kwaye xa ulala phantsi, iziqulatho zesisu zakho zihamba. Abantu abaninzi abanokugubungela bayafumanisa ukuba iimpawu zabo ziphucula xa zidla ukutya kwazo ezinkulu emini. Ukuba kufuneka udle ngaphambi kokulala, jonga ezi zokupheka kubantu abaneentlungu. Okufanayo kuya ku-naps. Abanye abantu bafumanisa ukuba ukusila esihlalweni kunokunceda ukukhusela i-heartburn engcono kunokuba balala embhedeni ukunyunyuza.
Gwema ukutya okubangela ukutshabalalisa kwakho
Mhlawumbi sele ulazi ezinye zezinto zokutya kunye neziphuzo ezinokubangela ukutshaya. Ezinye ukutya zibangela ukutshabalalisa ngokunyusa ukuveliswa kwe-asidi esiswini sakho, kanti abanye benza umsebenzi wabo ngokukhupha umsila ongaphantsi kwe-spop. Kukho ukutya okunokukhazamisa ngokuthe ngqo umgca wendawo yakho yokutya njengento yokutya okunesonka, izithelo ze-citrus, ikhofi kunye neentshisi.
Ukusebenzisa oku kutya ngexesha lokutya kwakho kusihlwa kukuphakamisa umngcipheko wokugubha ngaphezu kwexesha xa uwadla kusenjenjalo kwimini, ukuze ugcine ukutya okuphazamisayo (ukuba uyayidla nantoni na ngenxa yokuba uyabathanda) ekudleni kwasekuseni nasemini. Khangela olu luhlu lwezinto ezininzi zokutya ezinokubangela ukuguquka .
Ngamanye amaxesha kunokuba nzima ukuba ukwazi ukuphi ukutya okubangela iingxaki ezininzi. Ukuba ngaba kunjalo, cinga ukugcina iphepha lokugubha inkunkuma apho irekhodi lakho kukutya kwakho usuku ngalunye kunye nesantya sokubhukuda. Unokufuna ukubeka isantya sokubhukuda kwakho ngokusebenzisa isilinganisi se-1 ukuya ku-10, kunye no-1 emela ngokungathandabuzekiyo ukukhwabanisa kunye ne-10 emele ukuguquka kwenhliziyo ongeke ukwazi ukuma.
Xa ubuya emva kwaye ujonge iindwendwe ngale ndlela, iphethini-kwaye ngoko isisombululo-kaninzi sibonakala.
Gwema utywala
Utywala lwandisa ukuveliswa kwesisu se-asidi kwaye luphinde luphinde luphinde lube ne-esophageal sphincter (LES), okuvumela ukuba isisu singenakudlulela kwi-esophagus. Oku kuhlanganiswe ukuba unempilo yokuzala . Ukuba usenqwenela ukudla utywala, funda ukuba kukuphi na ixesha lokutya utywala ukuze unciphise ithuba eliya kubangela ukutshaya.
Sebenzisa i-Antacid
I-Antacids iya kusebenza ngokukhawuleza ekukhitheni. I-block H2 iza kusebenza ixesha elide, ngokuqhelekileyo ukuya kwiiyure eziyi-12. Ugqirha wakho unokubonisa ukuba athathe enye ye-blockers ye-H2. Ekubeni bathatha iyure okanye ukwenzela ukuba baqale ukusebenza, ugqirha wakho unokuthabatha ukuthabatha i-H2 blocker ngokudibanisa ne-antacid. Ukuba awufumani ukukhululeka kwezi zinto, ugqirha wakho unokumisela iproton pump inhibitors .
Ukuba iimpawu zakho zihlala zingapheliyo, okanye zitsha kwaye zihlala ngaphezu kweveki okanye ezimbini, qiniseka ukuthetha nodokotela wakho ngaphambi kokuba uqhubeke naluphi na amayeza enzame.
Ukulala NgeNtloko Yakho kunye Namagxa
Xa ulala nekhanda lakho liphezulu ngaphezu kwesisu sakho, ukuvutha komdaka kunokunceda ukunciphisa uxinzelelo kwaye kugcinwe isisu esiswini sakho-esiswini sakho.
Unokuphakamisa intloko yakho ngeendlela ezimbalwa. Unokubeka izitena, iibhloko okanye nayiphi na into ekhuselekile phantsi kwemilenze ekhanda lakho. Ungasebenzisa kwakhona umlotha odibeneyo wokuphakamisa intloko yakho. Qaphela ukuba ukukhanda nje imithwalo ayifuni ukusebenza kakuhle ekunciphiseni ukuguquka kwentliziyo, kwaye i-angle eyenziwe yile mizamo inokwenza ukuba intliziyo yakho ibe yimbi ngakumbi.
Gwema iingubo ezenza izibilini zakho
Izambatho ezihambelana ngokusisigxina esiswini ziya kufaka isisu, ziphoqele ukutya ngokubhekiselele kwi-sphincter esezantsi (LES), kwaye zingabangela ukuba ukutya kuhlaziywe kwi-esophagus. Izambatho ezinokubangela iingxaki ziquka amabhande anxibayo kunye nokuguqula iingubo zangaphantsi.
Musa ukuSuka
Ukubhema kubangela ukutshabalalisa ngeendlela ezininzi. Umsi wesigaretti awukwenzeki nje ngokukrakra isisu, kodwa ukutshaya kwandisa ukuveliswa kwesisu esiswini, kunciphisa umlenze (owanceda ukunciphisa isisu esiswini), ukunciphisa ukugonya, nokunciphisa ithoni kwi-sphincter esezantsi.
Ukuyeka ukutshaya akuyi kunciphisa umngcipheko wesifo se-acidix kwiindlela ezintandathu ezahlukeneyo kodwa kuya kukunceda ekukhuseleni izifo kunye neengcingo ezibangelwa ukutshaya , kuquka umhlaza wesisu.
Phola
Ngoxa uxinzelelo lungaxhunyiwe ngqo kwi-heartburn, lwaziwa ukuba lukhokele ekuziphatheni okungabangela ukuguquka kwenhliziyo. Landela la macebiso okuphucula ukunciphisa uxinzelelo, kwaye ngoko wenze ukunyuka kwengcinezelo enxulumene noxinzelelo.
Umthombo:
UNess-Jensen, E., Hveem, K., El-Seraq, H., noJ. Lagergren. Indlela yokuPhepha kweMpilo kwi-Gastroesophageal Reflux Disease. I-Clinical Gastroenterology kunye neHepatology . 2016. 14 (2): 175-82.e1-3.