Ngati mwapezeka kuti muli ndi matenda opweteka a m'mimba (IBS) , kuyendetsa matendawa komanso kuchita masewera olimbitsa thupi kungakhale kovuta. Chifukwa chakuti kugwira ntchito mwamphamvu kungapangitse vutoli kukhala lopweteka, zomwe zimabweretsa zotsatira zosasangalatsa, monga kutsekula m'mimba . Koma ngati mukufunitsitsa kuchita masewera olimbitsa thupi kapena mukufuna kuchita masewera olimbitsa thupi kuti mukhale ndi thanzi labwino, mungakhale mukuganiza momwe mungagwiritsire ntchito popanda kupanga zizindikiro za IBS zovuta.
Gwiritsani ntchito ndondomekoyi pansipa pamene mukuyamba kuchita masewera olimbitsa thupi. Komanso, phunzirani zomwe kafukufuku akunena zokhudza IBS ndi zochitika zochitika. N'zotheka kuchita bwino ndi IBS!
Zimene Kafukufuku Amanena Ponena za IBS ndi Kuchita Zochita
Ngakhale kuti kafukufuku wokhudzana ndi mgwirizano pakati pa IBS ndi zochita zolimbitsa thupi sizitanthauza, zochita zolimbitsa thupi zili ndi mbiri yabwino yochepetsera zotsatira za nkhawa pa thupi. Popeza pali mgwirizano pakati pa maganizo ndi maganizo a IBS, ntchito iliyonse yomwe imachepetsa nkhawa imathandizira kuchepetsa zizindikiro za IBS . Choncho, ndibwino kuti muyesetse kuchita masewero ngakhale kuti muli ndi IBS.
Anthu ambiri amadandaula kuti mphamvu yochita masewera olimbitsa thupi idzachotsa zizindikiro za IBS. Kawirikawiri, masewera olimbitsa thupi sayenera kukhudza zizindikiro zanu molakwika. Koma chimodzi chosiyana kwambiri ndi kuchita masewera olimbitsa thupi monga kuthamanga, monga izi zakhudzana ndi zizindikiro za kutsekula m'mimba, kawirikawiri, kutayirira m'mimba, kapena kutsekula m'mimba.
Mwamwayi, mungatengepo kanthu kuti muchepetse chiopsezo chanu.
Mmene Mungapewere Mimba Yopweteka Panthawi Yanu Yophunzira
- Pewani kudya maola awiri musanayambe kuchita masewera olimbitsa thupi Izi zingatanthauze kugwira ntchito yoyamba m'mawa.
- Pewani kumwa khofi kapena zakumwa zozizira musanayambe kuchita. Onse awiri ali ndi mphamvu yofulumira kusintha.
- Pewani kudya mafuta kapena mafuta opangira mpweya musanayambe kuchita masewera olimbitsa thupi.
- Yesetsani nthawi yanu yogwiritsira ntchito kuti muzichita masewero olimbitsa thupi m'matumbo anu.
Ngati chizindikiro chanu chachikulu cha IBS ndikutsegula m'mimba mwamsanga , mungapeze kuti thupi lanu lingathe kuchita masewera olimbitsa thupi monga kuyenda, kusambira, kuphunzitsa zolemera kapena yoga bwino kuposa momwe mungathere. Ngati muli wothamanga, yesetsani kudula ndikuwona ngati zizindikiro zanu za IBS zikupita patsogolo. Mwachitsanzo, ngati mumayenda makilomita 10 patsiku, yesetsani kudula mtundawu pakati. Mukhozanso kuchepetsa kuyenda kwanu. Ngati mumayendetsa mailosi asanu ndi atatu, yesetsani kupitirira makilomita 11 ndikuwona ngati mukuwona kuti mukukula bwino.
Yesani Kuyenda Mphamvu
Kuyenda kungakhale kotopetsa ngati mumakonda kuyenda mtunda wamakilomita, koma kuyenda mofulumira, monga kumaliza mailosi khumi ndi asanu, kungakhale kusamvana bwino ngati simungathe kuthamanga popanda IBS ikuwuluka. Kusunthika kwakukulu komwe thupi limapanga pamene limathamanga kungakwiyitse thirakiti la GI, koma kuyenda mofulumira pa choponderera sikumakhala kovuta kwambiri thupi. Choncho yesetsani kuyenda pamtunda ngati mukukonda zolimbitsa thupi koma mukuvutika kuthamanga ndi IBS. Anthu ena amayenda mofulumira kwambiri, amatha kuthamanga ndipo amathera ma kilomita 11 kapena 12 okha.
Chitsime:
Kupirira Mphamvu Nutrition (2007) Eberle, SG Human Kinetics.