Mosiyana ndi zinthu zina zambiri za thanzi, mpumulo wodwala wamatumbo (IBS) sungapezeke mwa kumwa mankhwala ophweka . M'malo mwake, anthu omwe ali ndi IBS amagwiritsira ntchito njira zosiyanasiyana zochepetsera zizindikiro zawo .
Kuchokera kutenthedwa ndi tiyi kuti musamavutike m'mimba mwakukonza bwino zomwe mumadya ndi kuphunzira njira zopuma, pali njira zingapo zomwe mungatenge. Chifukwa aliyense wogwira ntchito ndi IBS ndi wosiyana, ena angagwire ntchito bwino kuposa ena ndipo mungaganizire njira zosiyanasiyana. Pogwiritsa ntchito malingaliro anu a dokotala, izi zingakuthandizeni kupeza mpumulo ku zowawa za tsiku ndi tsiku za IBS .
Gwiritsani Ntchito Kutentha
Pali zinthu ziwiri zotsitsimula zodabwitsa apa: Kutentha kapu kapena botolo la madzi otentha. Aliyense wa iwo amapereka mwayi wapadera. Pasi yotentha imagwiritsa ntchito kutentha komwe kuli kolimba kwambiri kuposa kapu ya madzi otentha. Komabe, botolo la madzi otentha limapereka njira yoyenera yogwiritsira ntchito pamene mukugona.
Njira iliyonse ndi yophweka - ingotani pedi kapena botolo pambali ya mimba yanu yomwe imamva kuti ndi yoipitsitsa. Mulimonse momwe mungagwiritsire ntchito, onetsetsani kuteteza khungu lanu ndi wosanjikiza kapena zovala ziwiri kuti zisawotche.
Kuphatikiza pa phindu la maganizo pa kutentha kotentha, pali kafukufuku wosonyeza kuti kugwiritsa ntchito kutentha kunja kungawononge kupweteka.
Sipani Tea Yotsitsimula
Mofanana ndi kutentha kwanu kotentha, kapu ya tiyi imatonthoza mtima kwambiri. Komabe, tiyi zamchere zimabweretsa zina patebulo.
Mitundu yambiri ya tizilombo zamasamba akhala akuganiza kuti ili ndi zinthu zomwe zimachepetsa zizindikiro za kugaya. Mwachitsanzo, tiyi ya peppermint ndi njira yabwino ngati muli ndi ululu chifukwa imatsitsa thirakiti la GI. Mofananamo, nyerere ndi fennel zimathandiza kuchepetsa kudzimbidwa.
Tenga Supply Probiotic
Mawu achikale akuti "chinthu chabwino kwambiri kuyambira mkate wothira" akuwerengera kuti ndi angati amene amamva za ma probiotics a IBS . Mabakiteriya omwe amachitcha kuti "okoma" amawoneka kuti amathandiza kuyanjanitsa mabakiteriya mkati mwa matumbo ndipo sizikuwoneka kuti ndi zovuta. Izi ndizofunikira kuyesa.
Matenda omwe ali ndi kafukufuku wochuluka kwambiri mpaka pano ndi Bifidobacterium infantis . Mofanana ndi zina zowonjezerapo , onetsetsani kuti muwone dokotala wanu kuti musamagule kapena musamagwiritse ntchito ma probiotic.
Kodi mudadziwa kuti mungapezenso ma probiotics pa chakudya? Zakudya zowonjezera ndizozikonzekera m'njira zomwe zimakhala ndi mitundu yosiyanasiyana ya mavitamini ovomerezeka m'matumbo. Izi sizowoneka ngati zowoneka ngati zimveka. Yogurt ndi sauerkraut (mwatsopano, osati zamzitini) ndi zitsanzo ziwiri zotchuka.
Sungani Zolemba Zakudya
Nthawi zina mukhoza kudya chinachake ndikukhala bwino. Komatu, tsiku lina chakudya chomwecho chimakhala chophatikizapo pa ululu. Zingakhale zovuta kudziwa chifukwa chake.
Zolemba zamasamba ndi njira imodzi yothandizira kutenga zizindikiro zowonongeka. Ikhoza kudziwa zomwe mukudya, momwe mumamvera, ndi zina zomwe zingachititse kusiyana. Zolemba izi zingakuthandizeni kuzindikira zochitika zina zomwe simukuzidziwa.
Zonse zomwe muyenera kuchita ndi kusunga nkhani yokhudza zakudya zomwe mukudyera pamodzi ndi zina zowonjezera (nkhawa, kugona, kusamba, etc.) zomwe zingakhale zikuthandizani kuvutika kwanu. Sichiyenera kukhala chokwanira, zolemba zofulumira zidzachita.
Phunzirani Zimene Mungathe Ndiponso Simungathe Kudya
Simukupenga ngati mukuganiza kuti zakudya zomwe mukudya zikuthandizira vutoli. Pali njira ziwiri zofunika zomwe mungapite kuti mupeze zakudya zanu za IBS:
Taganizirani za zakudya zochepa za FODMAP. Zakudya zochepa za FODMAP ndizo zokhazo zomwe zili ndi kafufuzidwe kafukufuku kuti zithetse kuchepetsa zizindikiro za IBS. Zakudyazi zimakulepheretsani kuti muzitsuka kagawidwe kwa nthawi ndithu ndikuwongolera pang'onopang'ono kuti muone ngati mukulekerera.
Yesani zakudya zowononga. Kudyetsa kudya kumaphatikizapo kupeŵa chakudya chimene chingayambitse kwa nthawi ya masabata anayi mpaka asanu ndi atatu kuti muwone zotsatira zake pa zizindikiro zanu. Kumapeto kwa nthawi yochotseratu, mumabwezeretsanso chakudya kuti muwone ngati chikuyambitsa vutoli.
Palinso zakudya zina zomwe zingayambitse kapena kuchepetsa zizindikiro za IBS. Kuphunzira zakudya zomwe zingapewe kapena kusangalala ndi mpweya, kudzimbidwa, kapena kutsekula m'mimba zingakhoze kuchita zodabwitsa pa umoyo wanu wa tsiku ndi tsiku.
Pang'onopang'ono Pitirizani Kutenga Fiber
Anthu ambiri ogwira ntchito ndi IBS amaopa mantha kwambiri kuti zikhoza kuwononga zizindikiro zawo. Zakudya zam'thupi ndizofunika kwambiri kuti matumbo azitha kugwira bwino ndipo zingapezeke mu zipatso ndi ndiwo zamasamba.
Kwa machitidwe ovuta, monga omwe ali ndi IBS, ndikofunika kuwonjezera kuika kwa fiber pang'onopang'ono kotero kuti colon yanu imapatsidwa nthawi yosintha.
Zinthu ziwiri zomwe muyenera kukumbukira:
- Samalani ndi bran, anthu ambiri omwe ali ndi IBS amanena kuti izo zimakwiyitsa dongosolo.
- Mungapeze kuti zothandiza kuyambitsa ndi zipatso zochepa ndi zobiriwira za FODMAP .
Phunzirani momwe Mungadye
Mutha kupeza bwino kuti pali zakudya zina zomwe zimapangitsa IBS kukhala yoipa kwambiri. Zingakhalenso zothandiza nthawi yanu kuti muwone zomwe mukudyera monga izi zikhonza kukhala ndi zotsatirapo pamatumbo.
Njira zina zowonjezera ndizo:
- Kudya pa nthawi yeniyeni, yodalirika.
- Kudya zakudya zochepa.
- Pewani mafuta obiriwira, mafuta.
- Pewani zakudya za gassy .
Phunzirani Zochita Zosangalatsa
Popeza zizindikiro za IBS nthawi zambiri zimakhudzidwa ndi nkhawa , chimodzi mwa zida zamphamvu kwambiri mu zida zanu za IBS ndizokhazika mtima pansi thupi lanu.
Kuzoloŵera kawirikawiri zochita masewera olimbitsa thupi kumathandizira kuchepetsa chiyeso chanu choyambirira. Kuphatikiza apo, amakupatsani njira yothetsera zizindikiro zokhudzidwa mu nthawi yeniyeni pamene nkhawa imeneyi imayambitsidwa ndi zochitika zakunja monga kuyesedwa kwa IBS .
Pali mitundu itatu ya machitidwe - zowonetsera, kupuma kwakukulu , ndi kupumula kwa minofu . Ndi kuyesa kochepa, mukhoza kusankha ntchito yabwino kwa inu.
Yesani Malingaliro Otsogolera Othandizira Kupweteka
Chithunzi chotsogolera ndi njira yomwe imaphatikizapo kugwiritsa ntchito mphamvu za malingaliro pofuna kuyesa kusintha kwa thupi. Ngakhale kuti palibe kafukufuku amene amavomereza makamaka zithunzithunzi zogwiritsidwa ntchito za IBS, pali kufufuza komwe kwachepetsa kuvutika kwa matenda osiyanasiyana aumunthu.
Chinthu chabwino pa zithunzithunzi zothandizidwa ndikuti ndi njira yabwino kuti muzichita. Izi ndi zomwe mungayesere nokha kapena mothandizidwa ndi akatswiri ophunzitsidwa.
Pezani thandizo
Tiyeni tiyang'ane nazo, IBS ndi yovuta. Mavuto a IBS nthawi zambiri amachititsa kuti zizindikiro zikhale zovuta kwambiri.
Palibe chifukwa choti mupite nokha. Njira yabwino kwambiri ndi gulu lathandizo la intaneti la IBS, lomwe lingapezeke pa mawebusaiti okhaokha kapena malo ochezera aubwenzi monga Facebook.
Njira ina ndiyo kufunafuna thandizo la munthu wodwala matenda opatsirana maganizo. Izi sizikutanthauza kuti IBS yanu yonse ili pamutu mwanu . M'malo mwake, mankhwalawa angakhale othandiza pamene amawunikira kugwirizana pakati pa anthu ovutika maganizo, ubongo wanu, ndi matumbo anu. Kuphatikizanso, kugwira ntchito ndi wodwala wabwino kungakuthandizeni kuti mukhalenso bwino ndi mavuto ndi kusokoneza chikhalidwe cha IBS.
Njira ziwiri, makamaka, zimathandizira kafukufuku kuti athetse zizindikiro za IBS: