Zinthu 10 Zoletsa Kuchita Pamene Muli ndi IBS

Pewani bwino mwa kupewa zovuta izi

Matenda owopsa a m'mimba (IBS) samabwera ndi buku. Mukapezeka kuti muli ndi IBS simungadziwe njira zonse zothetsera vutoli. Ndizosaoneka, zachilendo, ndipo zimaphatikizapo zizindikiro za thupi zomwe mumafuna kuzichepetsa. Kuwonjezera pa kuyesa njira zosiyanasiyana za chithandizo , nkofunikanso kumvetsa misampha yodziwika ndikuphunzira momwe mungapewere.

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Lekani Kudya Chakudya Chosafunika

Ngakhale kuti mgwirizano pakati pa IBS ndi zakudya sizingawonekere, anthu ambiri omwe apeza mpumulo waukulu ku IBS awo adzakuuzani kuti adula zakudya zonse zopanda phindu kuchokera ku zakudya zawo. Mwina abwenzi anu omwe ali ndi "mimba zachitsulo" amatha kudya chakudya chokwanira kapena chakudya chokonzedwa, koma simungathe kukhala ndi zinthu zamtengo wapatali. Mu nthawi yochepa, izi zingakhale zovuta, monga chakudya chamagulu kawirikawiri chimapezeka mosavuta ndipo chingakhale chokondweretsa. M'kupita kwanthaŵi, kupeŵa chakudya chosowa chopatsa thanzi kungakhale chipinda cha siliva cha mtambo wa IBS, monga momwe mudzakhalira thupi lanu ndi njira zabwino zowonjezera.

Chifukwa chiyani chakudya cha junk n'choipa kwambiri kwa IBS? Nazi zifukwa zina:

• Mafuta akuluakulu : Mafuta mu zakudya angathe kuwonjezera mphamvu za m'mimba, zomwe zimapweteka m'mimba .
• Mafuta otsika : Chifukwa cha kusowa kwa chomera chilichonse chowona, zakudya zambiri zopanda kanthu zimakhala zochepa. Ngakhale kuti fiber ndi IBS sizingakhale zosavuta kwambiri pa bedi-anzanu, zimagwirira ntchito kuti zitheke kukhala zosavuta komanso zolimba-ngati mukudwala IBS-C kapena IBS-D .
• Zosangalatsa zokometsera : Zina zotentha zokoma, makamaka zomwe zimathera "-ol," zimagwirizanitsidwa ndi zizindikiro zowonjezereka za mpweya ndi kuphulika .
• Zowonjezera Zakudya : Ngakhale pali kutsutsana kwakukulu pa zotsatira za zakudya zowonjezera pa umoyo wonse ndi thanzi labwino, ndibwino kunena kuti thupi lanu silinali loyambirira lokonzekera mitundu ya zowonjezera zomwe zawonjezedwa ku zakudya zambiri zothandizidwa. Zowonjezera izi zilipo kuti athe kuwonjezera mapulusa amoyo ndikupanga zakudya kukhala zooneka bwino, osati chifukwa zabwino kwa ife.

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Lekani Kuletsa Zakudya Zanu Mwasafunika

N'chizolowezi kuti anthu omwe ali ndi IBS aziletsa zakudya zawo pokhapokha atayamba kuwona zizindikiro. N'kwachibadwa kuti munthu adye chifukwa chakumva kupweteka, kupondaponda, kupweteka, kapena kutsekula m'mimba. Komabe, n'kofunika kukumbukira kuti pali zinthu zosiyanasiyana zomwe zingayambitse zizindikiro za IBS -monga vuto , kusintha kwa mahomoni, kapena kudya chakudya chambiri. Mukaonetsetsa kuti mukudya zakudya zomwe mumaganiza kuti ndizo "zotetezeka," mumakhala ndi vuto la kusowa kwa zakudya.

Izi zati, anthu ena omwe ali ndi IBS adziwa zokhudzana ndi chakudya kapena kusalana. Njira yokhayo yotsimikizirira ndiyo kusunga zolemba chakudya ndikutsata zakudya zowononga .

Vuto lofanana loletsedwa kwambiri likhoza kuchitika ngati mukutsatira zakudya zochepa za FODMAP . Zakudya sizinayambe kutsatiridwa nthawi yayitali monga zakudya zambiri zomwe zili ndipamwamba za FODMAP zingakhale zabwino kwa inu. Kugwira ntchito ndi katswiri wodziwa zakudya kungakuthandizeni kuzindikira FODMAPs zomwe ziri zovuta kwa inu. Pa zakudya zochepa za FODMAP, nkofunikanso kuti nthawi zina mubweretsenso mavuto a FODMAP kuti muwone ngati kulekerera kwanu kwakula bwino.

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Lekani Kupewa Zizindikiro

Pazifukwa zina, mawu akuti "fiber" amachititsa mantha m'mitima ya anthu ambiri omwe ali ndi IBS. Amagwirizanitsa kugwiritsa ntchito fiber ngati akuwonjezera zizindikiro zawo, kaya zimakhala zotupa, kutsegula m'mimba, kapena kudzimbidwa. Izi zimachitika nthawi zambiri chifukwa cha "nthawi yochuluka kwambiri," posachedwa. Gwiritsani bwenzi lanu-ndikofunika kuti mukhale ndi thanzi labwino lakumimba komanso kumathandiza kuchepetsa chophimba, chomwe chimathandiza kudzimbidwa, ndi kumangiriza chophimba, chomwe chimathandiza kutsegula m'mimba.

Njira yabwino yowonjezeramo zitsulo ndi kuyamba pang'onopang'ono. Mukhoza kuwonjezera zakudya zamtundu wambiri pogwiritsa ntchito mbewu, zipatso, ndi masamba. Chophimba chimodzi ndi kupeŵa chimphona ngati zingakhale zokwiyitsa m'thupi lanu. Mungagwiritsenso ntchito mankhwala osokoneza bongo. Musati muchotsedwe ndi mawu akuti "laxative" -matk laxatives ndi chabe zida zowonjezera.

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Lekani Kupita kwa Madokotala Osamvera

N'zomvetsa chisoni kuti pali madokotala kunja komwe ali ndi malingaliro oipa. IBS ndi matenda opatsirana komanso madokotala ena amakumana ndi vuto lochiza odwala a IBS moleza mtima komanso mwachifundo. Komabe, khalidwe la chiyanjano ndi dokotala lingakhudzire momwe mumamva bwino.

Ngati n'kotheka, khalani ogula ophunzira ndipo musankhe dokotala wanu mosamala. Mungaganize kuti mukusintha madokotala ngati anu ali ndi zotsatirazi:

• Amatsutsa zizindikiro zanu pamaganizo ndi nkhawa
• Akukuchitirani ngati kuti mukuwonjezera kukhumudwitsa kwanu
• Zimakupangitsani kuti mumve ngati munthu wosokoneza bongo chifukwa mukufunafuna kupweteka

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Lekani Kufufuza Chovala Chanu

Mfundo yakuti IBS imapezeka pambuyo polamulira matenda ena sikuti nthawi zonse timakhala ndi chikhulupiriro cholimba cha matendawa. Kusakayikira kumeneku kungakupangitseni kukhala maso pa zizindikiro zina zosaoneka zomwe zingasonyeze vuto lalikulu. Chizoloŵezi chofala ndi kuyang'anitsitsa mtundu ndi maonekedwe a gulu lililonse . Vuto ili ndilokuti kayendetsedwe ka matumbo kamakhala kakulidwe ndi mitundu yonse popanda matenda. Choyamba chachikulu pa izi ndikudera nkhawa za magazi mu mpando .

Nkhawa ingawononge zizindikiro za IBS. Mwinamwake mukuthandizira kukhumudwa kopanda pake pakufufuza mosakayikira ndikudandaula za kusintha kwa chisa. Dzifunseni nokha kuti mudziwe nokha, ndipo mutsimikizire nokha kuti choyimira chosiyana ndi chachilendo ndipo sizinthu zofunika kuziganizira.

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Lekani Kukhala Wokhumudwa

Munthu aliyense padziko lapansi amakhudzidwa ndi zizindikiro za kugaya. Kulira kwa phokoso ndi fungo ndi gawo la moyo wa tsiku ndi tsiku. Simukufotokozedwa chifukwa chakuti muli ndi matumbo ovuta.

Musadandaule kuti anthu ena adzakuweruzani chifukwa cha zizindikiro zanu. Ngati mupitirira gasi, oh bwino. Pepani nokha ndikupitiriza ndi tsiku lanu. Ngati ena akugwiritsa ntchito chimbudzi cha anthu ndipo muyenera kupita, musawonjezere kukhumudwa kwanu ndi kuganiza kuti muyenera kuyembekezera chipinda chopanda kanthu. Anthu m'moyo mwanu ali ndi malingaliro anu podziwa kuti ndinu munthu wotani. Lingaliro limeneli silidzasintha ngati iwo adzamva phokoso kapena fungo lochokera ku khola la bafa.

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Lekani kuyesa kusunga IBS yanu Chinsinsi

Kusunga chinsinsi chanu cha IBS kungakhale chopanikizika ndipo kumapangitsa kuti zizindikiro zanu zikhale zovuta kwambiri. Zimatetezanso kukhala ndi chithandizo chabwino chomwe chakhala chikugwirizana ndi zotsatira zabwino za mankhwala. Kubisa IBS yanu ndi yosalungama ndipo sikufunikira. Kodi n'chifukwa chiyani matenda a m'mimba ayenera kukhala osiyana ndi omwe akukhudza mbali ina iliyonse ya thupi, monga mphumu kapena shuga ?

Monga ndi vumbulutso lililonse la munthu, yang'anirani kuti munthu winayo ndi wodalirika asanatsegule. Ngati mumva kuti akuthandizira ndi kumvetsa, dzipatseni chilolezo kuti muwadziwitse zomwe mukuchita. Izi zimathandiza anthu omwe amakuganizirani kuti azigwira nanu kuonetsetsa kuti zosowa zanu zapadera zikukwaniritsidwa.

Kumbukirani kuti IBS imakhudza anthu ambiri. Mukangoyamba kutsegula, mungadabwe kupeza wina yemwe ali ndi IBS.

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Lekani Kuyesa Kukhala Wangwiro

Odwala ambiri a IBS amadzipweteka kwambiri chifukwa cha IBS. Chifukwa cha ntchito yosawonongeka kapena zosawonongeka za banja, pali vuto lodzipangira yekha kuti likhale langwiro. Izi zikuphatikizapo kutenga udindo wambiri komanso / kapena kumverera kuti simungakhoze kunena kuti ayi kupempha. Bwino lanu la IBS silikulephera-ndilo vuto la thanzi, losavuta. Kotero, palibe chifukwa choti "mupangire" izo.

Mvetserani ku mavuto anu omwe mumakhala nawo. Ngati muli ndi nkhawa, chinthucho "chochulukirapo," mwinamwake chiri. Kumbukirani kuti nkhawa imeneyi imangowonjezera zizindikiro zanu. Nthawi iliyonse, yikani malire, kugawa, ndi kuika patsogolo.

IBS yakukakamizani kuti mukhale ndi thanzi labwino komanso moyo wabwino. Kumbukirani kuti sikuli bwino kuti mudziwe nokha zomwe zingakuchititseni kukhala osasangalatsa. Zizindikiro za IBS zimabweretsa kulephera kudzipereka kapena kukwaniritsa zolinga. Ndi chomwe chiri ndi zonse zomwe mungathe kuchita ndi zabwino zomwe mungathe.

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Lekani Kupewa Moyo Wanu

Ngakhale ziri zoona kuti kusadziŵika kwa IBS kumavuta kupanga mapulani ndipo kungakuchititseni mantha kuti muchoke panyumba yanu, ndifunikanso kuti musalole kuti matendawa atenge moyo wanu wonse. Kudzipatula komanso kupeŵa ntchito zosangalatsa komanso zovuta kumapangitsa kuti anthu azivutika maganizo. Fufuzani mipata ndi zinthu zomwe zimakulimbikitsani mtima wanu ndikumangirira mphamvu zanu. Ndibwino kupanga mapulani; ingolingani ena adzidziwe kuti chifukwa cha zifukwa zowonjezera, mungafunikire kufotokoza nthawi yomaliza.

Nthawi ikakwana yoti muchite ntchito, yesani momwe mumamvera. Ngati mumamvadi kuti simungakhale kutali ndi bafa, ndiye kuti mungathe kuthetsa. Komabe, ngati mukuvutika ndi kupweteka m'mimba, mungapeze kuti kuchita nawo zinthu zosokoneza komanso zopindulitsa kungachepetse mavuto anu.

Ndikofunika kukumbukira kuti ma geography sizinthu zochititsa chidwi za IBS. Nthawi zambiri nkhaŵa zokhuza kukhala kunja ndi zomwe zimaipitsa zizindikiro. Choncho, yesetsani kuti mukhale ndi maluso ogwira ntchito, monga kuchita masewera olimbitsa thupi , kugwiritsa ntchito kuyesa kuchepetsa nkhawa komanso kuthamanga kwa dongosolo lanu la GI pamene mulibe. IBS ikhoza kukhala gawo losayenera la moyo wanu, koma sikuti liyenera kukhala moyo wanu wonse.

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Lekani Kuvomereza Kuti Iyi ndi Njira Yomwe Idzakhalire

Odwala ambiri a IBS amauzidwa ndi madokotala awo, "Palibe chimene chingachitike, khalani nawo basi." Komabe, werengani nkhani iliyonse yothandizira IBS kapena IBS ndipo mudzawona kuti anthu ambiri omwe ali ndi IBS amatenga njira zambiri kuti athetse zizindikiro.

_Zotsatira:

> Kudya, Zakudya, ndi Zakudya Zakudya za Irritable Bowel Syndrome. National Institute for Diabetes ndi Matenda a Kumimba ndi Impso. https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/eating-diet-nutrition.

> Kaptchuck T. et.al. Zotsatira za zotsatira za placebo: kuyesedwa kosasinthika kwa odwala omwe ali ndi matenda otupa. BMJ 2008 336: 999-1003.

> Palsson O, Whitehead W. Hormones ndi IBS. Pulogalamu ya UNC yogwira Ntchito ndi GI & Motility Disorders http://www.med.unc.edu/ibs/files/educational-gi-handouts/IBS%20and%20Hormones.pdf.

> Chithandizo cha Irritable Bowel Syndrome. National Institute of Diabetes ndi Matenda a Kumimba ndi Impso. Chiwongoladzanja.