Malangizo 10 Oyenda ndi IBS

Kuvuta kwa ulendo, kudera nkhawa za kuyamwa kwasamba, zakudya zachilendo, komanso kusokoneza ndondomeko za kugona kungathe kuwonjezera kukhumudwa kwa zizindikiro za IBS . Mwachimwemwe, pali zinthu zomwe mungachite kuti mukhale okhudzidwa kwambiri mukamayenda.

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Dzikonzekere Wekha Mwanzeru

Kuphatikiza pa kupanga kayendetsedwe kanu koyamba, khalani ndi nthawi kuti muwone nokha mutha kuthana ndi mavuto omwe mudzakumana nawo. Kuyankhulana kwa mtima ndi chida chothandiza kuti athandizire masewera-mungagwiritse ntchito pokonzekera thupi lanu ulendo wopita.

Ali pamalo opanda phokoso, khalani chete ndikutsitsimutsa thupi lanu. Tsekani maso anu ndikuyenda nokha kupyolera muulendo. Izi zidzakuthandizani kuzindikira zinthu zomwe zimakukhudzani kwambiri. Tsegulani maso anu ndipo pangani ndondomeko yothetsera vuto lililonse. Tsekani maso anu kachiwiri ndipo yesetsani ndondomeko yanu. Onetsetsani nokha kuti mukutsutsana ndi mavuto onse momasuka komanso molimba mtima. Izi zidzakuthandizani kwambiri kuti mukhale odekha pamene mukuyenda ulendo wanu.

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Konzekerani Musanapite Kunyumba

Kawirikawiri anthu safuna kuchita zinthu wamba kuti azilimbana ndi matenda aakulu, poganiza kuti "akulowetsa" matenda awo. M'malo mwake, kutenga njira zothandizira kuthana ndi zovuta zilizonse zokayikitsa zingakhale zowonjezera komanso zowononga. Ndipo monga mukudziwira, chilichonse chimene mungachite kuti muthetse thupi lanu kokha chidzakhudza thupi lanu. Yesani izi:

• Lankhulani ndi dokotala wanu. Musanapite ulendo wanu, funsani dokotala wanu za mankhwala omwe mungapange kuti muthe kuchiza zizindikiro zilizonse zoyipa. Komanso, funsani chilolezo chogwiritsira ntchito mankhwala osokoneza bongo (OTCs) - monga mapiritsi a imodium otsegula m'mimba kapena mankhwala otsekemera chifukwa cha kudzimbidwa-kuthandizira kuchepetsa kupweteka kwanu. Mwina simungawafunire, koma kudziwa kuti alipo kulimbikitsa kwambiri mtendere wamumtima.
• Sakanizani bwino. Zina mwazinthu zomwe mungaphatikizepo zingakhale zosakaniza zokondweretsa IBS (monga mtedza, mipiringidzo ya gluten, ndi kusakaniza), ana amawotcha, zovala zobvala, ndi mankhwala kapena mankhwala owonjezera. Kuti mukhale ndi mtendere wa m'maganizo, mutha kugwiritsa ntchito mankhwala osokoneza bongo, monga Zimadalira , ndipo ngati mukuyenda panjira, mungayambe kugula muyaimbuzi yaing'ono yosungirako kuti mukhale mumtengo wa galimoto yanu.
• Mapu kunja kwachipinda chakumbudzi. Pakali pano pali zothandiza zambiri zopezera chipinda cha foni yanu. Kudziwa nthawi yomwe malo osambira angapezeke kungakuthandizeni kuti musakhale ndi nkhawa.

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Idyani Smart

Kuyenda kungakhale kovuta m'maganizo mwathu ndipo nthawi zina kumaphatikizapo kusintha kwa mawonekedwe a thupi ndi mapulogalamu ogona, zomwe zonsezi zingathandize kuti zizindikiro za IBS zikhale zovuta kwambiri. Chinthu chimodzi chomwe inu muli ndi ulamuliro wina ndi chimene mumasankha kudya.

Chifukwa chakuti thupi lanu lidzachita ndi zinthu zina zomwe zingayambitse, mupatseni nthawi yopuma. Mwina iyi ndi nthawi yoti mugwiritse ntchito zakudya zochepa komanso kupewa zakudya zamtundu wa FODMAP.

Zingakhale zovuta kupeza zakudya zathanzi, zokhala ndi mavitamini pamene zikuyenda. Komabe, chakudya chochuluka chomwe chimakhazikika tsopano chimapereka njira zabwino monga nkhuku, saladi, ndi smoothies. Pomwe zingatheke, pewani zakudya zopanda zakudya komanso zakudya zokazinga monga momwe angathere kuti asiye zizindikiro zosayenera.

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Yesetsani Kuchita Thupi Lanu Lomasuka

Chifukwa kuyenda kungakhale kovuta, nkofunika kuti muchite ntchito zomwe zingakuthandizeni kuthetsa nkhawa. Kuchita masewera olimbitsa thupi ndi njira yosavuta yochitira zomwezo ndipo zingakhale zothandiza kwambiri kuti ukhale wodekha.

Monga ndi zinthu zonse, mumakhala bwino ndi kuchita. Yesani njira izi kuti mudziwe mtundu wotani wochita masewera olimbitsa thupi omwe amakupindulitsani, ndikuchita, kuchita!

• Kuwonetseratu
• Kuzizira kwambiri
• Kupumula kwa minofu patsogolo

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Tsimikizirani Kwa Anzanu

Kuchita ndi IBS n'kovuta. Musadzipweteke nokha mwa kuyesera kubisala mavuto anu kwa anzanu oyendayenda. Ngati mukufuna malo apadera, lankhulani! Muli ndi matenda ochiritsidwa a zachipatala ndipo chifukwa chake muli ndi ufulu wotsimikiza kuti mudzakhala omasuka monga momwe mungathere.

Kumbukirani, anthu ambiri ali ndi chikhumbo chenicheni chothandiza. Chifukwa cha kuchuluka kwa IBS kwa anthu ambiri, mukhoza kudabwa kupeza wina yemwe akuchita zinthu zomwezo. Mungathe kunena kuti, "Ndimadwala matenda omwe amandipangitsa kuti ndidwala pamene ndikuyenda. Choncho ndikuyenera kusamala ndi zomwe ndikudya ndipo ndikufunikira nthawi yina mu bafa."

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Samalani Thupi Lanu

Mwapang'onopang'ono, njira zathupi zomwe zimayendetsa kugona, njala, ndi ziwalo zonse zimagwira ntchito molingana ndi chiyero cha mkati. Ulendowu, makamaka kudutsa nthawi, ukhoza kutaya mawonekedwe a thupi lanu ndipo motero zimayambitsa zizindikiro za IBS. Makamaka, kuyendayenda kungadzetse chiopsezo chanu chokhazikika.

Mofanana ndi kufunika kokonzekera khanda, yesetsani kulemekeza ndi kusamalira thupi lanu kuti mukhale osadalirika. Pomwe zingatheke, yesani kukhala osasinthasintha nthawi yanu yodyera komanso nthawi yogona.

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Sungani Thupi Lanu

Nthawi iliyonse yomwe mungathe, yesetsani kuchita masewera olimbitsa thupi . Chotsitsimikiziridwa chotsitsimula, chimakhala chabwino kuti magazi ako akuthamangitsidwe ndi minofu ndi ziwalo zanu zikuyenda. Tsambulani miyendo yanu pambali kapena muyende kuzungulira ndege. Pewani kuchita masewera olimbitsa thupi panthawi yaulendo pamene simukufuna kupanikizika pa chitetezo chanu cha mthupi.

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Khala Wosakanizidwa

Kutaya madzi m'thupi ndi chiopsezo chenicheni choyenda, makamaka pa ndege. Kutenga madzi okwanira mokwanira n'kofunika kwambiri kuti chimbudzi chikhale chabwino kwambiri. Ngati simukumwa madzi okwanira, mumadziika pa chiopsezo chotengeka.

Mofananamo, ngati muli ndi matenda otsegula m'mimba, muyenera kubwezeretsanso madzi omwe mumatuluka mobwerezabwereza kupita ku bafa. Imwani madzi ambiri omwe mumabotolo paulendo wanu wonse. Yesetsani kumwa mowa ndi caffeine-kuphatikizapo kuwonjezera kufooka kwa madzi, zikhoza kukhumudwitsa dongosolo lanu lakumadya.

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Pewani matenda

Chinthu chotsiriza chimene mukufuna kuchita ndichokakamiza kuti mukhale ndi thanzi labwino podziwonetsa nokha ku matenda omwe sakufuna, omwe amadziwika kuti otsegula m'mimba . Tetezani mwa kuchita zotsatirazi:

• Imwani kokha botolo kapena madzi owiritsa.
• Pewani ogulitsa pamsewu kapena zinthu zina zosagwirizana ndi zakudya.
• Pewani masamba obiriwira kapena osaphika komanso zipatso.
• Pewani nyama zakuda kapena zosaphika komanso nsomba.

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Sangalalani!

Ngakhale zili zovuta, kuyenda kumadzaza ndi zinthu zambiri zowonjezera moyo komanso zosangalatsa. Zopindulitsa zingakhale zazikulu! Ndipo pamene IBS ikhoza kukhala vuto lodzipatula, kutenga njira zowatulukira kudziko ngakhale kuti zitha kukhala zovuta zingakhale zamphamvu kwambiri. Onani ulendo uliwonse ngati wopambana mosasamala momwe mumamvera kapena zomwe munakumana nazo.

_Chitsime:

_{Zokonza Zowonongeka Zokhudza National Digestive (NDDIC) "Matenda Odya Zakudya".}