Zinthu Zabwino Kwambiri Zimene Mungachite Kuti Muzitha Kugonjetsa

Kaya mumapezeka kuti mumakhala ndi vuto lodzimbidwa kapena vuto lachidziwitso-IBS-IBS-C or imdiopathic constipation (CIC), mumadziwa kuvutika kokhala ndi matumbo omwe amachitika nthawi zambiri zitsulo zomwe ziri zochepa, zovuta, ndi zowawa kudutsa. Gasi ndi kuphulika nthawi zambiri zimabwera podutsa. Mwina mungapeze kuti mukusocheretsa ndipo mumatha kumangokhala ndi maganizo osakwanira . Chokhumudwitsa kwambiri!

Kutsekedwa kumachitika pamene mapangidwe a colon ndi ocheperako, omwe amachititsa kuti madzi ochuluka amachotsedwe kuchokera mu chitsime ndipo amachititsa kusuntha kosavuta. Chifukwa chake izi sizichitika nthawi zonse. Chomwe chiri chowonekera ndi chakuti pali zinthu zina zimene mungachite nokha kuti muyesetse kuchepetsa vuto lanu ndikupeza zinthu zikuyendanso! Zina mwa zinthuzi zimachokera ku sayansi, pamene zina zimachokera ku nzeru kapena nzeru za anthu. Musadumphe slide yomaliza - idzakupatsani nkhani zomwe zingakupatseni zambiri zakuya zomwe zikugwirizana nazo.

Zindikirani: Ngati mukuchita chidziwitso nthawi zonse, onetsetsani kuuza dokotala wanu kuti mupeze matenda oyenera.

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Idyani Zipatso Zambiri

Chifukwa cha mavitamini awo, zipatso zambiri zimathandiza kuchepetsa zitsulo ndikugwira ntchito pofuna kuchepetsa kudzimbidwa. Komabe, zipatso zotsatirazi ziri ndi mbiri yapadera yochepetsera kudzimbidwa. Zangochitika mwangozi kuti onse amayamba ndi kalata "p", koma imakupatsani njira yosavuta kukumbukira zomwe mungagule mukakhala m'sitolo!

• Papaya*
• Mapeyala
• Amapichesi
• Chinanazi*
• Prunes

* Zipatso izi ndizochepa mu FODMAPs ndipo kotero zikhoza kukhala zosankha zoyenera kwa inu ngati muli ndi IBS .

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Idyani Zambiri Zamasamba

Mofanana ndi zipatso, kudyetsa masamba ambiri, makamaka omwe ali ndi mchere wambiri , nthawi zonse zidzakuthandizani kusunga dongosolo lanu nthawi zonse. Anthu ena amafotokoza zotsatira zabwino pamene akudya zophika zophika mosiyana ndi zofiira.

Nazi zosankha zina za masamba ndi mbiri ya kuchepetsa kudzimbidwa:

Zamasamba

• Kale *
• Sipinachi*
• Swiss chard *

Zamasamba

• Artichoke mitima *
• Katsitsumzukwa
• Burokoli*
• Kaloti *
• Zitheba

Nyemba

• Nyemba za Canella
• Pinto nyemba
• Nyemba zoyera

* Oyenera pa chakudya chochepa cha FODMAP kwa inu omwe muli ndi IBS. Mitima ya m'magazi ya attikiti imayenera kutsukidwa bwino ndi 1/8 chikho kutumikira.

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Zowonjezerani Zomwe Mumayambitsa Fiber

Kuwonjezera pa kudya ndiwo zamasamba ndi zipatso, pali njira zina zingapo zomwe mungatengere zakudya zambiri.

1. Yonjezerani mbeu zina ku zakudya zanu.

Mbeu zotsatirazi ndizochokera ku zitsulo zosungunuka ndipo zimatha kuchepetsa zitsulo ndikuchepetsanso kudzimbidwa.

• Mbeu za Chia
• Zokongoletsa

2. Yesani zowonjezeretsa zowonjezera.

Mafakitale othandizira, omwe amadziwikanso kuti mankhwala obiriwira, ndiwo mankhwala omwe amapezeka kupezeka pamsika. Psyllium ali ndi kafukufuku wowonjezera kuti athandizidwe, pamene Chidziwitso chingakhale choyenera kwa iwo omwe ali ndi zakudya zochepa za FODMAP, chifukwa sizitsitsimutsa.

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Yesani Magnesium

Pali thandizo lachidziwitso lakutenga kowonjezereka kwa magnesiamu. Magnesium imathandiza kupumula minofu yomwe imalowa m'makoma a coloni, zomwe zimapangitsa kuti phokoso likhale losavuta kwambiri, motero kumangirira chovala mosavuta. Magnesium imakokanso madzi mumtung'onoting'ono kuti apange madzi ochepetsetsa, osavuta kudutsa, zitsulo:

Mukudabwa kuti ndizitenga zochuluka bwanji? Mutha kufunsa pepala ili kuchokera ku National Institutes of Health ndikuyang'ana ndi dokotala wanu.

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Yesani Kutentha

Yesani kugona ndi botolo la madzi otentha kapena penti yotentha. Pakhoza kukhala palibe kafukufuku amene amati izo zidzakuthandizira, koma ndithudi sizidzapweteka (bola ngati simukuyika penti yotentha pamatumba anu opanda kanthu!) Kutentha kungakhale kotonthoza kwambiri m'maganizo mwathu ndipo tithandizeni kumasula minofu ya mimba yanu kuti ikhale yogwira bwino m'mawa - kukutsogolerani kuti mugwirizane.

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Phunzitsani Thupi Lanu

Kwa anthu ambiri, dongosolo lovuta kwambiri lomwe limayambitsa chilakolako choletsa kufotokoza ndilokumapeto kwake m'mawa. Mwamwayi kwa anthu omwe ali ndi kudzimbidwa kosatha, dongosolo lino silikutha. Yesani kubwezeretsanso yankho la kugona. Onetsetsani kuti mudye chakudya cham'mawa cham'mawa kuti muthe kugwiritsira ntchito mankhwala osokoneza bongo. Ndiye onetsetsani kuti nthawi zonse mumakhala ndi nthawi yokwanira yopita ku bafa pambuyo pa kadzutsa. Musamangokakamiza kapena kupanikizika, ingopangitsani nthawi kuti thupi lanu likhazikitsenso biorhythms.

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Yesani Biofeedback

Biofeedback ndi njira yamankhwala yomwe mumayambitsanso minofu ya dera lanu lamtunduwu pogwiritsira ntchito malingaliro ochokera ku masensa. Mankhwalawa angakhale othandiza ngati kudzimbidwa kwanu ndi chifukwa cha chidziwitso cha dyssynergic kudzimbidwa . Ngakhale kuti biofeedback m'derali kungaoneke ngati chochititsa manyazi, ndayankhula ndi anthu ambiri omwe adapeza mankhwalawa kukhala omasuka komanso othandiza.

> Zotsatira:

> Ford, A., etal. " American College of Gastroenterology Monograph pa Ulamuliro wa Irritable Bowel Syndrome ndi Chronic Idiopathic Constipation " American Journal of Gastroenterology 2014 > 109: S2-S26 >.

> Lee, Y. "N'chiyani chatsopano mu Bokosi la Chidziwitso ndi Kusabereka kwa Fecal?" Malire a Medicine 2014 1: 5.

> Jones, J. et.al. Bungwe la British Society of Gastroenterology kwa kayendetsedwe ka matenda opweteka a m'mimba Gut 2000 47: ii1-19.