Mofanana ndi odwala ambiri a IBS , mwina mumamva kuti thupi lanu limakupusitsani kwambiri. Mukukwiyitsa kuti zimakuchititsani kuchita zomwe mukufuna kuchita. Mukudabwa chifukwa chake mumadwala kwambiri nthawiyo. Ngakhale kuti maganizowa ndi oyenera, ndikofunika kuphunzira kukhululukira thupi lanu chifukwa chokhala ndi chizindikiro chodziwikiratu. Thupi lanu likungoyamba kuchita ku mndandanda wa zochitika zosiyanasiyana zomwe zadzipekamo.
Yambani kuchitira thupi lanu ngati kuti ndi wodwala wodwalayo. Mungachite chilichonse chomwe mungathe kuti mumuthandize munthu amene mumamukonda ngati akudwala. Chitani chimodzimodzi ndi thupi lanu. Lekani kumenyana ndi thupi lanu ndipo muleke kuyesera kuti muzililamulira. Mvetserani zomwe zikufunikira ndikuchita zomwe mukufunikira kuchita kuti muzisamalira. Yesetsani kuthana ndi manyazi anu za zizindikiro zanu ndikuyesa kupeza njira yowonjezera . Ngati mutakhala ndi mwana wazaka 4 yemwe akuyenera "kupita ku bafa, tsopano!" Mwina mumangopwetekedwa, koma mungachite zomwe zikuyenera kuchitidwa. Ngati mnzanu atha kuchitapo kanthu pa nthawi yotsiriza chifukwa chakumva akudwala, mungayambe kudandaula ndi zokondweretsa zabwino. Muli oyenerera kukhala ndi chisamaliro ndi chifundo choterocho. Perekani nokha!
Phunzirani Kudziyika Choyamba
Inde, tonse timakhala otanganidwa ndi maudindo ambiri. Nthawi zambiri, kudziyang'anira tokha kumakhala kosafunika. Koma, monga choncho kapena ayi, mukudwala. Muyenera kukonzanso moyo wanu kuti kusamalira thanzi lanu ndi thupi lanu zisunthire pamwamba pa mndandanda. Kuphunzira kuchita izi popanda kulakwa ndi gawo lovuta.
Thupi lathu ndilo buku lomwe tinapatsidwa kuti tithane ndi zofuna za dziko lino lapansi. Monga ntchito iliyonse, ubwino wa zida zathu zidzasonyeza ubwino wa mankhwala omaliza. Mwa kudziyang'anira tokha choyamba, timakulitsa luso lathu lomasamalira wina aliyense. Inde, IBS ndizithukuta, koma mungathetsere vutoli poyendera matenda anu monga cholimbikitsani kuti mukhale ndi thanzi labwino.
Limbikitsani Zabwino Kuchita Ubale ndi Dokotala Wanu
Ndi matenda aakulu monga IBS, ndikofunikira kukhala ndi dokotala woyenerera, wodalirika kuti azitumikira monga chitsogozo ndi zothandiza. Monga wodwala, mungathe kuchita zinthu kuti mutsimikizire kuti mumapindula kwambiri ndi malo omwe mwakhala nawo ndi dokotala wanu:
- Lembani mafunso ndi nkhawa zanu pasanapite nthawi.
Udindo wa adotolo ukhoza kukhala wokhumudwitsa, choncho chitani gawo lanu kuti muchepetse izi mwa kulemba mndandanda wa zofunikira zomwe mukufuna. Mwanjira imeneyi simuyenera kudandaula kuti mwina mukuiwala chinthu chofunikira. Chifukwa cha ndondomeko yawo yotanganidwa, madokotala ambiri amalandira mndandanda wabwino monga momwe amavomerezera kuti afike pamtima mwa zinthu zofunika kwambiri kwa inu. - Kumbukirani kuti madokotala ndi anthu okha
Dokotala wanu sangakhoze kuchiza IBS yanu, ndipo sangakhoze kukumbukira chirichonse za thupi lanu. Dokotala wanu ndi gawo lofunika kwambiri pa gulu lanu lachipatala. Ndiwe bwana: Ndi kwa inu kuti muziyang'anira mbali zosiyanasiyana za thanzi lanu. Iyenso ndi ntchito yanu yolankhulana ngati simukugwirizana ndi zomwe dokotala wanu wanena kapena akukulimbikitsani, kapena ngati mukuganiza kuti dokotala akunyalanyaza chinachake chomwe chiri chodetsa nkhaŵa kwa inu. Dziwani ndi kulemekeza luso lanu la dokotala ndikuwone ngati chinthu chamtengo wapatali chomwe ali nacho.
Khalani ndi Zizolowezi Zakudya Zakudya Zabwino
Chifukwa cha mgwirizano wovuta pakati pa IBS ndi chakudya , uwu ukhoza kukhala msewu wovuta, koma chitsime chimodzi chiyenera kuyendabe. Zizindikiro zingakhale zoopsa kwambiri kuti ndi zosavuta zakudya zina (kapena zosavuta kudya) kukhala mwamsanga kuti mukhale ndi mantha. Zingakhale zovuta kuti munthu adye kudya mwabwino. Kumbukirani kuti iyi ndiyo ndondomeko ya moyo wanu wonse. Nazi njira zowonjezera:
- Pewani zakudya zazikulu, zolemetsa kapena zakudya zomwe zili ndi mafuta ambiri.
Zakudya zazikulu ndi mafuta amadzetsa mahomoni omwe amagwiritsidwa ntchito m'kati mwake, omwe amachititsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda. - Idye chakudya nthawi zonse.
Odwala a IBS nthawi zambiri amayesedwa kuti adye chakudya, akukhulupirira kuti izi zidzachepetsa zizindikiro. Komabe, kumbukirani cholinga ndi nthawi zonse! Chitani gawo lanu pothandiza dongosolo lanu kuti liphunzire kugwira ntchito mwakhama mwa kudya zakudya zing'onozing'ono, mobwerezabwereza, nthawi yodziwika. - Pang'onopang'ono kuwonjezera zida .
Ngakhale kuti kafukufuku wokhudzana ndi zotsatira za fiber monga mankhwala a IBS akuphatikizidwa, pang'onopang'ono kuyesera ndi mitundu yosiyanasiyana ya fiber kudzakuthandizani kupeza madalitso ochuluka a zitsulo. Monga chitsogozo chachikulu, cholinga chake chikuwonjezera kuchulukana kwazitsulo ngati chizindikiro chanu chachikulu ndi kutsekula m'mimba komanso kutsekemera kosaoneka ngati chizindikiro chanu chachikulu ndicho kudzimbidwa . - Tulutsani zakudya zatsopano pamene zizindikiro zanu zimakhala zochepa.
Anthu ambiri omwe ali ndi IBS amadya zakudya zochepa zomwe amatchedwa "zotetezeka". Ndikofunika kudya zakudya zosiyanasiyana kuti mupeze chakudya chokwanira kwambiri, choncho yambitsani zakudya zatsopano pamene zizindikiro zanu zacheperapo kapena pamene msinkhu wanu umakhala wochepa. - Yang'anani ku Zakudya Zochepa-FODMAP: Zakudya zochepa za FODMAP ndi njira yoyamba yogwiritsira ntchito zakudya ndi kafukufuku wothandiza kuti zitheke. Onani " Mmene Mungatsatire Chakudya Chochepa cha FODMAP ".
Yesetsani Kukhala ndi Mphamvu Yothandizira
Chifukwa cha zizindikiro zake, IBS ikhoza kudzipatula. Monga chikhalidwe china chilichonse cha thanzi, chithandizo cha chithandizo ndizofunikira kwambiri pa zotsatira za mankhwala. Ndikofunika kuti muyankhule ndi ena za mavuto omwe mukukumana nawo ndi IBS. Kulola ena kutsegulira chitseko kuti mulandire kumvetsetsa, kuthandizira ndi kulera. Chifukwa cha kuchuluka kwa IBS kwa anthu ambiri, mukhoza kudabwa kupeza wina yemwe ali ndi IBS.
N'zoona kuti anthu ena sadzakhala okhumudwa. Gwiritsani ntchito nthawi yambiri ndi anthu omwe ali othandiza komanso othandizira komanso kuchepetsa nthawi yomwe mumagwiritsa ntchito omwe simukuzipeza. Fufuzani gulu la thandizo la IBS m'dera lanu. Intaneti yakhala yodalitsika pophatikiza anthu omwe ali ndi vuto lofala, kudzera muzitukuko zakukambirana pa intaneti. Onetsetsani kuti chidziwitso chodziwika bwino chimaikidwa ndipo samalani kuti musagwidwe ndi ena omwe zizindikiro zawo ndizoopsa kuposa zanu.
Pita Kumeneko Ukakhale ndi Moyo!
Musalole kuti IBS yanu iwononge moyo wanu. Pangani zolinga zanu! Kumbukirani kuti kupita kunja kwa nyumba sizimayambitsa zizindikiro za IBS. Ndi nkhaŵa yokhudza kutuluka kumene ingayambitse zizindikiro. Phunzirani ndikugwiritsa ntchito njira zothandizira kuchepetsa nkhawayi ndikudzimasula nokha kuti mukhale ndi moyo wamba.
Ngakhale kuti mulibe mwayi wochulukitsa thupi lanu, kukonzekera bwino kungakuthandizeni kuti mukhale ndi moyo wabwino ndi IBS. Ngati mumadziwa kuti mumakhala ndi matenda otsegula m'mimba mmawa, yesetsani kukonza masana. Auzeni ena za zosowa zanu zapadera, kaya ndi ziti zomwe mungadye kapena nthawi yowonjezera. Khalani ndi ndondomeko yopezera komwe mungapeze zipinda zamadzi ndi momwe mungakhalire odekha mpaka mutha kufika.
Kumbukirani kuti ngozi ndizosowa kwambiri. Thupi lanu linaphunzitsidwa ali aang'ono kuti agwire pachitetezo mpaka mutakwera kusambira, ndipo mwinamwake izi zidzatero, ngakhale nthawi zambiri zikuwoneka ngati mudazipanga "panthawi yake." Ngati ngozi zikukukhudzani, khalani okonzeka. Valani padothi laukhondo ngati kuli koyenera, ndipo mukanyamule ana opukutira, zovala, ndi china chilichonse chimene mungachite kuti muthandizidwe kuti mutetezedwe komanso mutonthozedwe.
Kumbukirani kuti IBS imayendetsa sera ndipo imatha. Chifukwa chakuti mukukumana ndi mantha pakalipano sichikutanthauza kuti mudzamva choncho nthawi zonse. Choncho, dziyang'anire nokha mpaka zizindikiro zanu zitayamba kukhala bwino. Dzimikizireni nokha kuti pakuchita ndi kuyesera pang'ono, mumakhala bwino kuti mukhale omasuka.