Sitikudziwa kuti kumwa mowa kumakhudza kwambiri chikhalidwe chathu. Anthu ambiri amasankha kumwa mowa akamakhala kunja kapena pamene akungoyang'ana kuti athetse nkhawa ndikumva bwino. Komabe, mowa ndi njira yomwe imadziwika kuti imakhala yosasangalatsa.
Kwa munthu amene ali ndi matenda odwala matenda osokoneza bongo monga matenda osakwiya a m'mimba (IBS), funso loti kaya osangalala kapena kumwa zosakaniza ndi zovuta.
Anthu ambiri omwe ali ndi IBS amapewa mowa chifukwa chakuti amadziwa kuti ndizo zimayambitsa zizindikiro zawo. Ngati mukudzifunsa ngati izi ndizofunikira, izi mwachidule zidzakupatsani chidziwitso chomwe mukufunikira kudzipangira nokha momwe tidzakwaniritsire zotsatira za kumwa mowa, kufufuza mowa mowa ndi IBS, ndi kupereka malangizo kotero kuti mutha kudzipanga nokha chisankho chodziwikiratu.
Mowa ndi Njira Yanu Yopatsa
Mowa umakhudza mmene ntchito yako ikugwirira ntchito m'njira zosiyanasiyana. Kugwiritsa ntchito mowa mopitirira muyeso kungayambitse kusokoneza kwa ziwalo za thupi zamagetsi ndi m'zigawo zamatenda zomwe zimapezeka m'kati mwanu. Koma kumwa mowa mopitirira malire kungakhale ndi zotsatira zoipa pa chimbudzi. Mowa umakhala wofooketsa sphincter yomwe ingayambitse asidi reflux. M'mimba, mowa ukhoza kuwonjezera kuchulukitsa kwa asidi ndi kuchepetsa kutaya mimba, kumayambitsa kukwiya ndi kumverera kwa mseru kapena pamapiri, masewera a kusanza.
M'mimba yaing'ono, mowa ukhoza kuchepetsa kuyamwa kwa zakudya. Matendawa, makamaka a chakudya, angapangitse mavuto ndi mpweya ndi kutsekula m'mimba pamene izi zimagwirizana ndi mabakiteriya m'matumbo akuluakulu. Mowa ukhoza kufulumizitsa kuyenda kwa matumbo akulu, zomwe zimapangitsa kuti pakhale chiwopsezo chotsekula m'mimba.
Kodi Ndizochuluka Kwambiri?
Zotsatira za mowa pa dongosolo lanu lakumangidya ndizomwe zimadalira mbali zina momwe mumamwa. Bungwe la US Prevention of Disease Prevention and Health Promotion Dietary Guidelines limanena kuti ngati mukumwa, kumwa moyenera kwa amayi sikuyenera kumwa mowa umodzi patsiku, komanso kwa amuna osachepera awiri pa tsiku. Anthu omwe ali ndi zaka zoposa 65 sayenera kuchepetsa kumwa mowa umodzi pa tsiku.
Zowonjezera Zakudya zimalongosola kumwa mowa mwauchidakwa ngati muli ndi zakumwa zinayi kapena zingapo pa nthawi imodzi ngati ndinu mkazi, ndi zakumwa zisanu kapena zinai pa nthawi imodzi ngati ndinu wamwamuna. Kumwa mowa kwambiri mwazimayi kumatcha kumwa mowa asanu ndi atatu kapena kuposerapo pa sabata komanso kwa amuna 15 kapena kuposerapo zakumwa pa sabata.
Ngozi Zaumoyo Zotsutsana ndi Kumwa
Mukamamwa mowa kwambiri, mumayambitsa chiopsezo chachikulu pa thanzi lanu. Ngakhale kumwa mowa mwauchidakwa kungakulepheretseni ngozi za mitundu ina ya khansa, mwachitsanzo, khansa ya m'mawere. Kuledzeretsa ndi kumwa mowa mwauchidakwa kumakhala ndi zoopsa zosiyanasiyana za thanzi ndi chitetezo. Kuwonjezera pa kukweza chiopsezo chanu cha poizoni woledzeretsa, kumwa mowa mopitirira muyeso kumabweretsa chiopsezo cha mavuto ena osiyanasiyana, kuphatikizapo:
- kudalira mowa
- matenda a mtima
- kuthamanga kwa magazi
- khansa (kuphatikizapo pakamwa, pharynx, larynx, eophagus, m'mawere, m'mimba, colon, ndi rectum)
- chiwindi cha chiwindi
- zilema zobereka
- kutaya padera
- kupwetekedwa
Kumwa mowa mopitirira muyeso kungapangitsenso ngozi yovulaza chifukwa cha chiwawa, kugwa, ndi ngozi za galimoto. Kugwiritsa ntchito mowa kumadzetsa chiopsezo chanu cha matenda chifukwa cha khalidwe loopsa la kugonana. Kumwa kwambiri mowa kumagwirizanitsa ndi matenda a maganizo, monga nkhawa ndi kupsinjika maganizo. Potsiriza, kumwa mowa mopitirira muyeso kungawononge banja lanu ndikugwira ntchito.
Musamamwe Pakamwa Ngati ...
Malangizo a Zakudya amaika zina mwazitsulo pazokambirana zawo za mowa.
Choncho, muyenera kupewa kumwa mowa ngati:
- sindikufuna kumwa
- ali aang'ono kuposa zaka 21
- ali ndi pakati
- akumwa mankhwala omwe amagwirizana ndi mowa
- khalani ndi mbiri yakudalira mowa
- kuyendetsa kapena kuyendetsa makina
- ali ndi mitundu ina ya khansa
Ngati mukuyamwitsa muyenera kukambirana ndi dokotala ngati mukuyenera kumwa kapena kumwa mowa kwambiri kumathandiza mwana wanu.
Ubwino wathanzi wa kumwa moyenera
Nkhani zokhudzana ndi mowa sizoipa zonse. Kafukufuku amawonetsa kuti kumwa mowa kapena kochepa kumachepetsa chiopsezo cha matenda a mtima. Chimene sichidziwika n'chakuti chiopsezo chachikulu cha matenda a mtima ndi chifukwa cha kumwa mowa kapena zochitika zina zokhudzana ndi moyo. Chigawo china chimene kumwa mowa mopitirira muyeso kungakhale kopindulitsa ndiko kuchepetsa chiopsezo chakumverera kwa maganizo.
IBS ndi Mowa
Kafukufuku wokhudza mgwirizano pakati pa IBS ndi wosavuta kwambiri, ndipo maphunziro omwe apangidwa mpaka lero atulutsa zotsatira zosiyana. Kawirikawiri, zikuwoneka kuti palibe umboni woonekeratu wakuti kugwiritsa ntchito mowa kumadzetsa chiopsezo chanu chokhazikitsa IBS.
Kafukufuku wina waposachedwapa adasonkhanitsa zokhudzana ndi zakumwa zakumwa ndi zizindikiro zam'mbuyo zam'mawa m'magulu a amayi 166, a zaka zapakati pa 18 ndi 48 amene anapezeka kuti ali ndi IBS. Palibe kusiyana komwe kunapezeka kuti mowa umagwiritsidwa ntchito poyerekeza ndi gulu la amayi 48 omwe alibe IBS. Komabe, zomwe zinachitika tsiku lotsatira zizindikiro za kugaya zinali zosiyana pakati pa magulu awiriwa.
Pamene phunziro la amayi omwe anali ndi IBS ankakonda kumwa mowa mwauchidakwa, amatha kutsekula m'mimba, kupwetekedwa mtima, kupweteka kwa m'mimba ndi chidziwitso tsiku lotsatira. Kumwa mowa kapena kosavuta kunali kosagwirizana kwambiri ndi zizindikiro izi.
Chochititsa chidwi n'chakuti mgwirizano pakati pa zakumwa ndi zakumwa zam'tsogolo unkawoneka mwa amayi omwe anali ndi kutsekula m'mimba, makamaka ndi IBS mosiyana ndi omwe anali ndi IBS kapena mabungwe osiyanasiyana a IBS .
Motero ochita kafukufuku amatha kunena kuti kumwa mowa ndi vuto makamaka kwa amayi omwe ali ndi IBS-D omwe amamwa mowa mwauchidakwa. Monga nthawi zonse, chonde kumbukirani kuti izi ndizomwe zimapezeka kuchokera ku phunziro lina lomwe limayang'ana pa mgwirizano pakati pa kukhala ndi zakumwa ndi momwe munthu amene ali ndi IBS angamvere tsiku lotsatira. Zotsatira zoterezi ziyenera kufotokozedwa, (kuphatikizapo amuna!), Mu maphunziro ena asanafikepo mfundo iliyonse yomveka.
Kumwa ndi FODMAPs
FODMAPs ndizogwiritsidwa ntchito palimodzi kwa gulu la zakudya zomwe zakhala zikugwirizana ndi kupereka zizindikiro za kugaya kwa anthu omwe ali ndi IBS. Ofufuza kuchokera ku yunivesite ya Monash asonyeza kuti kutsatira chakudya chochepa cha FODMAP kungakhale kothandiza pobweretsa mpumulo wa chizindikiro mwa anthu ambiri omwe ali ndi IBS.
Kaya mumasankha kutsata chakudya kapena ayi, mungagwiritse ntchito mfundo zokhudzana ndi zakumwa zomwe ochita kafukufuku wa Monash amapereka pogwiritsa ntchito kuyesa kwa ma laboratory a FODMAP zomwe zili ndi zakumwa zina kuti akuthandizeni kusankha zakumwa zomwe zingakhale zochepa kuti zisamathe . Kawirikawiri, malangizidwe ochokera ku yunivesite ya Monash ndikumwa mowa kwambiri. Nazi zina zokhudza zakumwa zakuthupi ndi zomwe zili FODMAP:
Zosankha zakumwa zochepa za FODMAP (zonse mwakumwa chimodzi zimakhala zazikulu):
- mowa
- vinyo wofiyira
- vinyo woyera
- jini
- vodika
- kachasu
- vinyo wonyezimira
- vinyo wotsekemera
Ramu yapezeka kuti ilipamwamba kwambiri ku FODMAP chifukwa cha zokhala ndi fructose. Ngati muli ndi fructose malabsorption , mudzapewa kumwa zakumwa zosakaniza zomwe zili ndi ramu.
Ochita kafukufuku samawoneka kuti ayesa tequila komabe zadongosolo la FODMAP. Amapereka chidziwitso chokhudza vinyo wotsika kwambiri, powona kuti ndipamwamba kwambiri mu fructose.
Muyeneranso kulingalira zomwe mukusakaniza zakumwa zanu ndi, monga timadzi timene timatulutsa zipatso zambiri mu FODMAPs. Msuzi wa kiranberi ndi madzi a phwetekere amaoneka ngati otsika kwambiri.
Kodi Muyenera Kumwa Ngati Muli ndi IBS?
Chifukwa pali mfundo zochepa zokhudzana ndi kugwirizana kwa IBS ndi mowa, yankho la momwe muyenera kumwa kapena ayi ngati muli ndi IBS ngati kuti mukusankha nokha. Mukawona kusonkhana pakati pa kumwa ndi zizindikiro zanu za IBS, mungasankhe kudziletsa. Mukhoza kukumbukira kuti chovala cha siliva chachisankho chimenechi ndi chakuti kusamwa mowa nthawi zonse kungakhale kwabwino pa thanzi lanu lonse ndipo kukutetezani ku matenda oopsa kwambiri.
Ngati mwasankha kumwa, apa pali njira zina zothandizira kuchepetsa chiopsezo cha matenda a IBS tsiku lotsatira:
1. Dzichepetseni kumwa zakumwa imodzi patsiku.
2. Imwani madzi ambiri pamene mukumwa mowa kuti thupi lanu lizikhala bwino. Izi zingathandizenso kuchepetsa zakumwa zoledzera, zomwe zimapangitsa kuti zisakhumudwitse pang'onopang'ono.
3. Onetsetsani kuti mudye chakudya musanayambe kumwa kapena kumwa. Kukhala ndi chakudya m'mimba mwako kumathandizanso kuteteza minofu yomwe imayambitsa matenda anu osokoneza bongo.
4. Ngati mumasankha kukhala ndi zakumwa zoposa imodzi, pewani kudya. Izi zidzakupatsani dongosolo lanu lakumadya nthawi yochulukirapo mowa mwauchidakwa omwe amatha kuteteza zizindikiro zamtsogolo. Ndipo musamachite nkomwe! Kuwombera kumapangitsa kuti thupi lanu likhoze kumwa mowa ndipo zingakulepheretseni kuweruza kwanu, zomwe zingawononge thanzi lanu.
> Zotsatira:
> "Zakudya Zolimbitsa Zakudya kwa Amwenye 2015 - 2020: Zowonjezera 9. Mowa" Ofesi Yopeweratu Matenda ndi Thanzi Labwino
> "Zolemba Zolemba - Zakumwa Zowagwiritsa Ntchito ndi Thanzi Lanu" Zomwe Zidzakhala Kuletsa Kuletsa ndi Kupewa Matenda
> " Kuopsa kwa Umoyo ndi Mapindu a Kugwiritsa Ntchito Mowa " 2000; 24: 1: 5-11.
> Monash University Low FODMAP App Diet Anapezedwa Feb. 16, 2015.
> Reding KW, Kaini KC, Jarrett ME, Eugenio MD, Heitkemper MM. "Kugwirizana pakati pa Zitsanzo za Kumwa Mowa ndi Zizindikiro za M'mimba pakati pa Odwala ndi Irritable Bowel Syndrome" The American Journal of Gastroenterology 2013; 108: 270-276.