Malangizo Apamwamba Okhala ndi IBS
Ngati pali chinthu chimodzi chomwe chiri chodziwika bwino ndi matenda opweteka a m'mimba (IBS) zikhoza kukhala zovuta kukhala ndi moyo. Kuyesera kuti mupite moyo wanu wabwino ndi matumbo osadziŵika kungakhale kovuta kwambiri. Kuonjezeranso kuti, mwa chikhalidwe chawo, zizindikiro za IBS zingakhale zochititsa manyazi, ndipo n'zosavuta kuona momwe IBS ingathetsere mavuto ambiri pa moyo wa munthu.
Mwachidule ichi, mudzapeza malangizo othandizira kuyang'anira IBS limodzi ndi mbali zonse zofunika pamoyo wanu.
Kudyetsa Zakudya
Ngati muli ngati anthu ambiri omwe ali ndi IBS, kuyesa kupeza zomwe mungadye kungakhale kusokoneza. Mutha kudya chinthu chimodzi tsiku limodzi ndikukhala bwino, ndipo nthawi yotsatira mukamadya chinthu chomwecho muthamangira kuchimbudzi. Chinthu chimodzi chomwe chingakhale chothandiza ndi kusunga diary , kuti muyambe kuyang'ana kachitidwe pakati pa zakudya zomwe mumadya ndi zizindikiro zanu.
Malangizo ena oyang'anira chakudya mukakhala ndi IBS ndi awa:
- Idya zakudya zochepa tsiku lonse.
- Pewani mafuta obiriwira, mafuta.
- Onetsetsani kuti mumadya chakudya chokwanira chopatsa thanzi, makamaka fiber .
Chimodzi mwa zinthu zodalirika zomwe zachitika m'dziko la mankhwala a IBS ndi chitukuko cha njira yabwino yodyera zakudya yotchedwa low-FODMAP . Zakudyazi zimaphatikizapo kuthetsa zakudya zomwe zimapezeka m'zakudya zina, zomwe zimatchedwa FODMAPs, zomwe zimapezeka mu zakudya zomwe zimagwiritsidwa ntchito kuti zithetsedwe. Pamapeto pake, pang'onopang'ono mukubwezeretsanso zakudya ndi mtundu wawo wa FODMAP kuti mudziwe zomwe mungathe kuzipirira popanda kukhala chizindikiro.
Zakudya zingakhale zovuta kutsatira, kotero kuti zotsatira zabwino ndibwino kuti mugwire ntchito ndi katswiri wodziwa zakudya.
Kulimbana ndi Ululu
Chidziwitso chokhalira ndi kupweteka kwa m'mimba mobwerezabwereza ndi chizindikiro cha IBS. Kugwira ntchito ndi dokotala wanu pa dongosolo lonse la mankhwala ndi chiyambi chachikulu, kuti muyese kuchotsa zizindikiro nthawi iliyonse. Koma mukapeza kuti muli ndi vuto lopwetekedwa, zovuta, kapena mitundu ina ya ululu wa IBS, palinso zinthu zina zomwe mungachite kuti mudzipange nokha:
- Kutentha kungakhale kupweteka kopambana. Yesani kutsitsa botolo la madzi otentha kapena kutentha pad pamimba (pa zovala zanu kuti musatenge!)
- Yesani kutulutsa tiyi ya tizilombo tokoma kwambiri ya IBS .
- Yesani kutenga mafuta a peppermint . Mafuta a peppermint awonetsedwa kuti ndi othandiza ngati mankhwala a antipasmodic pakuthandizira kupuma komwe kumayambitsa ululu wa IBS.
- Yesetsani kugwiritsa ntchito masewera olimbitsa thupi monga kupuma mwakachetechete, kupuma kwakukulu, ndi / kapena zithunzi kuti zithandize kuchepetsa dongosolo lanu lamatenda ndikuchepetsani zowawa zanu.
Kuchita ndi Nkhani Zanyumba
Chinthu chimodzi chimene tinganene motsimikizika za IBS ndi chakuti ndizosokoneza! Anthu ena amakumana ndi vuto la kutsekula m'mimba, pamene ena amakumana ndi vuto la matumbo omwe samayenda nthawi zambiri. Ndipo anthu omwe ali ndi IBS-A , mawonekedwe osinthika, amadzipeza okha kuchoka ku vuto lina kupita ku lina. Kuwonjezera pa kukonza mankhwala anu a IBS ndi kusintha kwa zakudya, tiyeni tiwone zinthu zina zomwe mungachite kuti moyo wanu usakhale wovuta pochita zonsezi.
Ngati kudzimbidwa ndi vuto lanu lalikulu, muyenera kuyesetsa kuti thupi lanu likhale ndi nthawi yambiri ya chakudya komanso kuti matumbo anu asunthe. Mutha kupeza kuti kudya chakudya chamadzulo chachikulu, ndi zakumwa zotentha komanso mafuta ena abwino, kungakhale ngati chikhotakhota. Mwinanso mutha kutsatira ndondomeko yamatumbo kuti mutenge thupi lanu kuti mubwerenso kuntchito.
Ngati mukuchita masewera otsekula m'mimba mobwerezabwereza, IBS (IBS-D) ndi vuto lanu lalikulu, mudzafuna kuganizira zinthu zomwe zidzasungitsa dongosolo lanu.
Izi zikutanthauza kudya zakudya zing'onozing'ono ma ola angapo, kugwiritsa ntchito njira zowonongeka, ndikukumva ngati mukukonzekera zoopsa. Zingakhale zothandiza kwambiri kumvetsetsa komwe mungapeze chimbuzi ndipo mwina nthawi zonse mukakhala ndi thumba lokhala ndi ana opukuta komanso zovala.
Ngati malo anu osambira akukwera pakati pa zizindikiro za kutsekula ndi kutsekula m'mimba, muyenera kugwiritsa ntchito njira yomwe ikuphatikizapo nsonga zonse pamwambapa . Makamaka, mungapeze kuti zothandiza kugwiritsa ntchito nthawi yowonjezera chakudya ndi nthawi yodyera monga njira yothandizira kuphunzitsa thupi lanu kuti likhale lokhazikika monga momwe lingakhalire.
Kuuza Ena
IBS imasiyana ndi matenda ena ambiri chifukwa cha msinkhu wa zaka zapakati pa ntchito za m'matumbo. Komabe, mungapeze kuti mumataya nkhawa kwambiri (ndi mimba yanu!) Ngati muli otseguka ndi ena za zomwe mukuchita. Nazi mfundo zingapo:
1. Gwiritsani ntchito chiganizo chanu kuti mudziwe ndani.
Mfundo yonse yofotokozera ndi yopangitsa moyo wanu kukhala wosavuta.
-
Mmene Mungachepetse Zizindikiro za Mavitamini Osakwanira
-
Zimene Mukuyenera Kudziwa Zokhudza Zizindikiro za IBS Panthawi Yanu
Choncho, yambani powauza anthu omwe ali m'bwalo lanu omwe amakonda, kumvetsa anthu. Pokhapokha ngati chiri chofunikira kwambiri, monga ntchito yanu, simungafune kuuza anthu omwe adzatonthe, kusokoneza chidaliro chanu, kapena kupereka malangizo osathandiza.
2. Dziwani zoona mukamanena. Mukhoza kuyankhula molankhulana momveka bwino za zizindikiro zanu popanda zosafunikira (ndi zosafunika!) Manyazi kapena manyazi. Kungonena kuti, "Ndikumva zowawa" ndikupitiriza kunena chilichonse chomwe mungachifunse podziwa mozama.
Moyo wa Banja
Mwina mukupeza kuti IBS ingachititse kuti zikhale zovuta kukwaniritsa maudindo omwe amabwera ndi kukhala m'banja. IBS ikhoza kusokoneza kuti mumatha kusangalala ndi zakudya zam'banja kapena zosonkhana zina kapena zingakhudzire luso lanu lokhala kholo lomwe mungakonde kukhala.
Chinthu choyamba chimene mungachite ndicho kudzidula pang'ono ndikupempha ena kuti achite chimodzimodzi. Inu simuli bwino, ndipo kotero malo ogona angafunikire kupanga mfundo imeneyi ndi onse okhudzidwa. Mudzachotsa nkhawa zambiri zadongosolo lanu ngati muli omveka komanso omasuka ndi zosowa zanu, ndipo ngati mupempha ena kuti azikhala ngati zosungirako nkhani zanu zapanyumba zimakulepheretsani kuchita zinthu zomwe mumakonda.
Moyo Wanu Wathanzi
Kulumikizana ndi anthu ndi kukhudzana ndizofunikira pa thanzi labwino ndi laumphawi. Ndi IBS, mungafunike kugwiritsira ntchito malingaliro ndi zowonjezera kuti mukhalebe ndi chiyanjano ndi anzanu. Tsegulani ndi anzanu za zomwe mukufunikira, monga kukhala ndi malo osambira, kupanga zokha nthawi zina za tsiku, kudya kumalo odyera, kapena kungofuna kuti muwonetsere panthawi yomaliza. Anzanu enieni amvetsetsa.
Mudzakhala ndi zotsatira zabwino ngati mutagwiritsa ntchito mawu omveka powauza anthu ena za zakudya zanu. Ingonena kuti, "Ndimadya chakudya chapadera" kapena "Chakudyacho sichigwirizana ndi ine." Musaganize kuti mukuyenera kudya zakudya zanu zomwe zimadziwika kuti ndi zabwino.
Moyo Wanu Wogonana
IBS ikhoza kuyambitsanso kugwirizana. Zingakhale zovuta kuti "mukhale ndi maganizo" pamene thupi lanu likukupatsani mavuto ochulukirapo-pang'onopang'ono vuto loipa "pansi" la IBS. Chofunikira apa ndi kuyesetsa kuti muzilankhulana momasuka kuti mupitirize kukondana, komanso kuti mnzanuyo asamve kuti zosowa zawo si zofunika.
Ngati simunakwatire ndipo mukuchita nawo chibwenzi , IBS ikhoza kuwonjezera makwinya kuti musakanikizidwe ndi zinthu zomwe ziyenera kuchitidwa ngati anthu awiri amayesera kuti adziwane. Pano inu mukufuna kuganizira nthawi yomwe mumayankhula pamene mudzayang'ana malo okoma pakati pa kuuza mofulumira ndikuuza mochedwa kwambiri. Siliva yowonjezera apa ndi yakuti ngati winayo ali womvetsetsa ndi wothandizira, akhoza kukhala wokonzeka kwambiri kuti akhale paubwenzi wa nthawi yaitali.
Moyo Wanu Wa Ntchito
Zizindikiro za IBS zosadziŵika bwino zingachititse kuti zikhale zovuta kukwaniritsa zofunikira za ntchito . Ubale umene muli nawo ndi bwana wanu udzawona ngati si bwino kuti muwalembetse mu IBS yanu. Pazochitika zabwino kwambiri, bwana wanu amamvera zosowa zanu ndipo amavomereza kugwira ntchito yowonjezereka muntchito yanu. Mungakhale otsimikiziridwa kuti muzindikire kuti IBS ikuphimbidwa pansi pa America ndi Disability Act (ADA). Izi zikutanthauza kuti muli ndi ufulu wokhala ndi malo oyenerera kuti mukhale ndi zofuna zanu zakuthupi pochita ntchito zanu.
Ngati muli kusukulu , zingakhale zothandiza kudziwitsa akuluakulu a sukulu za IBS ndi zosowa zanu zapadera zomwe zingagwirizane nazo. Mukhoza kupempha kuti mukhale ndi mapulani okwana 504 omwe amafotokoza malo okhala ngati a ADA.
Kutuluka M'nyumba
Kaya mukuyenda kuzungulira dziko lanu kapena mukuyesera kupita ku sitolo, mukhoza kupeza kuti sizingakhale zosavuta kungoimirira ndi kupita. Kukonzekera kudzakhala kofunika.
1. Ngati kuli kotheka, konzani tsiku lanu mogwirizana ndi mawonekedwe anu a thupi lanu. Mwa kuyankhula kwina, ngati zizindikiro zanu zili poipa kwambiri m'mawa, yesetsani kukonzekera kusankhidwa patsiku.
2. Kuti mukhale mtendere wamumtima, mungafunike kumvetsa bwino kumene mungapeze malo osambira.
3. Mukufuna kunyamula ndi kutengako zakudya zina zamagulu zowakomera BS ndikudya zakudya zopsereza.
4. Chitani kafukufuku wanu nthawi yambiri kuti mupeze malo odyera omwe ali ndi zakudya zoyenera.
Mawu Ochokera
Monga momwe mukuonera, kukhala ndi IBS kungapangitse kusintha kwazomwe mumakonda. Izi zidzakwaniritsidwe bwino pakudzipatsa nokha chilolezo choika patsogolo zofuna zanu ndi kudzikonda kwanu. Ndibwino kuti musamalire thupi lanu, mumakhala omasuka kuti mukhale moyo wanu wonse.
Chitsime:
Ford AC, Moayyedi P, Lacy BE, et al. American College of Gastroenterology Monograph pa Ulamuliro wa Irritable Bowel Syndrome ndi Chronic Idiopathic Constipation . American Journal of Gastroenterology 2014; 109: S2-S26.