Njira Zapamwamba Zomwe Mungakonzekere IBS Yanu

Zinthu Zotsatira Zingayambitse IBS Yanu Kupsa

Kusunga matenda opweteka a m'mimba (IBS) omwe amalamulira kungakhale ngati ntchito ya nthawi zonse. Ndichifukwa chake! IBS imafuna kusintha komwe kungakhale kwakukulu, kuphatikizapo kusinthasintha zakudya kuti mupewe zakudya zowonongeka ndi kuwonjezera zida zowonongeka patsiku. Komabe, kusintha kumeneku kungathandize bwino popewera misampha yomwe ingalepheretse kutsegula kwa IBS komwe kumayambitsa kutsekula m'mimba kapena kudzimbidwa. Koma sikuti aliyense akudziwa zomwe zikhoza kuwononga IBS, makamaka kumayambiriro, pokonzekera dongosolo la mankhwala. Kodi zina mwa zinthu izi zimapangitsa kuti IBS iwonongeke?

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Utsi

Kusuta fodya kumakhudza thupi lonse, osati mapapo okha ndi njira yopuma. Pamene utsi umalowa mu thupi, umalowa m'mimba ndi matumbo. Fodya ndi yodziwika ndi kapangidwe ka zakudya kamene kangayambitse kupweteka, kupweteka, mpweya, ndi m'mimba. Izi, ndithudi, sizikanathandiza zizindikiro za IBS.

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Musamamwe Madzi

Ngati thupi limangokhalira kumwa khofi ndi chakudya cha tsiku lonse, sitingathe kuyembekezera kuti digestive digestive ntchito ikutha. Madzi ndi ofunika ku thanzi la thupi lonse. Zizolowezi zabwino zakumwa madzi sizidzathandiza kokha kuteteza kudzimbidwa, komanso m'malo mwa madzi omwe amatsekula m'mimba .

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Musamadzipangitse

Pali chinthu chimene anthu angakhoze kuchita mu mphindi 30 patsiku zomwe zimapangitsa thanzi lathunthu, koma anthu ambiri samachita. Izi ndizochita masewero olimbitsa thupi. Mchipatala wamkulu wa ku United States akuyamikira kuti azichita masewera olimbitsa thupi 30 masiku ambiri pa sabata. Sichiyenera kukhala mphindi 30 zokha; Zingakhale zochitika zitatu zokhala ndi mphindi 10, kapena magawo awiri a 15. Kuchita masewera olimbitsa thupi kumathandiza ndi mitundu yonse, kuphatikizapo nkhawa, koma kungathandizenso kuthetsa kudzimbidwa.

Zambiri

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Musanyalanyaze Kupanikizika

Kusokonezeka maganizo sikumayambitsa IBS, koma zizindikiro zowonjezereka zimakhala zoipitsa. Aliyense ali ndi nkhawa ya mtundu umodzi kapena chinthu china-chinthu chofunikira ndi momwe amachitira ndi vutoli. Kutembenuza maganizo mu chinthu chabwino kungathandize. Gwiritsani ntchito kupsinjika kuti mupange mphamvu zogwira mtima ndikulimbikitsana kuthana ndi mavuto. Kusaloleretsa kupanikizika kuti tipewe mpaka kumayamba kukhudza thanzi ndikofunikira kuti tithe kulimbana ndi IBS.

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Idyani Zakudya Zambiri

Tonse timakonda kudya, koma kudya zakudya zazikulu zitatu pa tsiku si njira yabwino yothetsera thanzi labwino . Mmalo mwake, yesetsani kudya zakudya zazing'ono 5 kapena 6 tsiku lonse. Anthu omwe ali ndi IBS amamva chisoni kwambiri akamadya chakudya chachikulu, ndipo kudya zakudya zing'onozing'ono kungathandize kupeŵa zimenezo. Kuonjezerapo, thupi lidzalandira mafuta ochuluka tsiku lonse, mmalo mobwereza ma spikes ndi ma divi omwe angabweretse mavuto.

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Skip Sleep

Ambiri achikulire amafunika kukhala ndi maola 7 mpaka 8 usiku kuti akhale ndi thanzi labwino. Kukonzekera nthawiyi nthawi yogona mu tsiku, tsiku lirilonse, ndilovuta, koma ndi kofunika kuti mupewe kuyambiranso kwa IBS. Anthu ena amavutika kugona, kapena kugona. Yesetsani kukhala ndi ukhondo wabwino kuti mukhale ndi ubwino wogona. Mavuto aakulu ogona ayenera kukwezedwa ndi dokotala kuti athetse vutoli.

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Idyani Chakudya Chakudya Chake

Zakudya za Trigger zimasiyana pakati pa munthu ndi munthu ndi IBS, koma zina mwazofunikira ndizo: zakudya zamtengo wapatali, zakumwa zokazinga, zakumwa za carbonated, ndi fiber insoluble. Kuphunzira zomwe zimayambitsa zakudya kuti zipewe kumatenga nthawi ndi mphamvu, koma zikapezeka, zikhoza kupeŵa ndipo zingathe kudula.

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Imwani Zakumwa Zoledzeretsa

Izi ndi zovuta, makamaka kwa iwo amene amakonda kucheza. Koma mowa (womwe umayambitsa gasi), vinyo, ndi zakumwa zoledzeretsa (zomwe nthawi zambiri zimakhala ndi zowawa zina monga madzi a zipatso kapena zakumwa za khofi) zingakhale zovuta pa tsamba la m'mimba . Kumwa ndi khalidwe labwino, koma nthawi zina zingakhale bwino kupewa kumwa kuti muthe kuyambitsa.

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Idya Chakudya Chotsatiridwa

Zakudya zothandizidwa nthawi zambiri zimakhala ndi zowonjezera monga shuga kapena mafuta m'malo. Ambiri mwa mavitaminiwa amadziwika kuti ndi amng'oma. Ngakhale anthu omwe alibe matenda opatsirana amatha kupeza mpweya, kutsekula m'mimba, kupweteka, komanso kupweteka atadya zakudya zowonjezera. Fufuzani zakudya zatsopano, zomwe zili ndi zakudya zochepa kwambiri.

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Musafune Thandizo

Thandizo lingabwere kuchokera kwa abwenzi, abanja, ogwira nawo ntchito, ndi gulu la chisamaliro. Funsani chithandizo kuti mugwirizane ndi zakudya zogwirizana ndi IBS komanso kuchepetsa nkhawa. Musaope kulandira chithandizo ndi uphungu wabwino pamene amaperekedwa kuchokera ku gwero lodalirika.