Anthu ambiri amaganiza kuti ayenera kukhala ndi chiwalo cha tsiku ndi tsiku kuti asamangidwe, koma zoona ndizoti nthawi zambiri zimakhala zosiyana kwambiri ndi munthu, kuyambira nthawi zingapo patsiku kapena katatu pa sabata. Kutsekedwa kumatanthawuzidwa ngati kudutsa molimba, chowuma chouma kapena kukhala ndi zocheperapo katatu masentimita pa sabata.
Chimodzi mwa zodandaula zomwe zimafala kwambiri ku United States, kudzimbidwa kumakhudza anthu ambiri pa nthawi ina m'miyoyo yawo.
Anthu ena amadzimbidwa nthawi yayitali, chifukwa cha kusintha kwa kanthaŵi kochepa pa zakudya, maulendo, nkhawa, kapena opaleshoni, pamene ena ali ndi kudzimbidwa kosatha (kupitiliza kwa milungu ingapo yaitali). Ngati muli ndi chikumbumtima chosatha, mumadziwa momwe zingakhudzire kwambiri khalidwe lanu.
Ngakhale kuti kudzimbidwa kungakhudze aliyense, zimakhala zofala kwambiri kwa amayi komanso anthu omwe ali ndi zaka zoposa 65. Zimakhalanso zochitika pa nthawi yomwe ali ndi mimba kapena atabadwa, ndipo zikhoza kukhala zotsatira za chikhalidwe kapena mankhwala amtundu wa mankhwala (monga opioid mankhwala opweteka).
Zodzitetezera zachilengedwe
Kafukufuku wambiri amasonyeza kuti zakudya zina ndi mankhwala angapindule:
1) Mpweya Wambiri
Zakudya zochepa m'thupi zimatha kugwira ntchito pomangirira. Mitambo yopanda thupi, imene imadutsa m'thupi imakhala yosasinthika, imapereka zitsulo zambiri ndi zofewa, zomwe zimapangitsa kuti zikhale zosavuta kudutsa. Chakudya chomwe chili ndi fiber chosakanikirana ndi mbewu, zipatso, ndi masamba.
Yesani mpunga, bulauni, kapena mkate wamba.
Mafinyumu amadzimadzi amasungunuka m'madzi ndipo amapanga gel-monga mankhwala m'matumbo. Kuwombera ndi nkhuyu zingathe kuwonjezedwa ku kadzutsa kapena kudyedwa ngati chotupitsa.
Njira inanso ndiyo kuwaza supuni imodzi ya tizilombo ta pansi pa chakudya chilichonse. Zitha kupezeka phukusi pa sitolo ya zakudya kapena malo ogula zakudya.
Iwo ali ndi kukoma kokoma, kwa nutty.
Zokhudzana: Zakudya kwa Kutsekedwa
Zida zowonjezera mavitamini zilipo, wotchuka kwambiri kukhala psyllium amathandizira monga Metamucil. Gamu yotsimikizirika ndi mthethe ya mthethe nayonso imatchuka. Kuwonjezera fiber kwa zakudya zanu pang'ono pang'onopang'ono kungathandize kupewa kuphulika ndi mafuta. Komanso, onetsetsani kuti mumamwa madzi okwanira mwinamwake minofu ingakhale ndi zotsatira zosiyana ndikumangirira.
2) Kuchita masewera olimbitsa thupi
Chofunika kwambiri kuti mukhale ndi matumbo nthawi zonse, kuchita masewera olimbitsa thupi kumapangitsa kuti mitsempha ya m'mimba iwonongeke. Nthawi yochita masewera olimbitsa thupi, yomwe ingaphatikizepo kuyenda kwa tsiku ndi tsiku, yoga, kapena kusambira, ikhoza kuthandizira dongosolo la kudya.
Kuchita masewera olimbitsa thupi kukuthandizeninso kuthetsa nkhawa, zomwe zingakuthandizeni kuchepetsa chimbudzi.
3) Kutengeka kochepa kwa madzi
Kuonetsetsa kuti mumamwa madzi okwanira okwanira monga madzi amathandizira anthu ena. Madzi amachititsa kuti matumbo apite mofulumira komanso mosavuta. Anthu ambiri wathanzi akhoza kukwaniritsa zosowa zawo zakumwa mowa mwauchidakwa (monga kumwa mowa pa chakudya) ndi kulola ludzu kukhala wowatsogolera. Ngati muli ndi hydrated mokwanira, kumwa madzi ena sangathe kuthandizira kuthetsa kwanu.
Sitimangotenga madzi kuchokera kumadzi. Coffee, tiyi, madzi, zipatso, masamba, zamadzimadzi zomwe zimagwiritsidwa ntchito mu maphikidwe, ndi zakudya zina ndi zakumwa zina zonse zimawerengera kuntchito yanu ya tsiku ndi tsiku.
4) Maantibiotiki
Maantibiotiki, monga Saccharomyces boulardii, Bifidobacterium longum, Lactobacillus rhamnosus, ndi Lactobacillus acidophilus, amakhala ndi tizilombo toyambitsa matenda omwe mwachilengedwe amakhalapo m'thupi. Zina mwa njira zomwe akuganiziridwa kuti zimalimbikitsa umoyo zimaphatikizapo kuchepetsa kukula kwa mabakiteriya omwe angathe kuwononga, kupititsa patsogolo chitetezo cha mthupi, kupititsa chitetezo choteteza chitetezo, ndikuthandizira kutulutsa vitamini K.
Umboni wina woyambirira umasonyeza kuti ma probiotic supplement angapangitse kudzimbidwa. Mwachitsanzo, kafukufuku wina adawona zotsatira za kachakudya kamene kamakhala ndi mabakiteriya opindulitsa omwe amatchedwa Lactobacillus casei Shirota (65 milliliters pa tsiku) kapena placebo mwa anthu omwe ali ndi chidziwitso chosatha.
Chakudya cha maantibiotiki chinapangitsa kuti kusintha kwakukulu kukhale kovuta kwambiri.
Kafukufuku wina adafufuzanso kuti njira zina za maantibiobio ndizovuta kwa ana ndipo sizinawathandize. Ana makumi asanu ndi anai mphambu anai a pakati pa zaka ziwiri ndi 16 ndi kudzimbidwa anatenga lactulose (laxative) kuphatikizapo mankhwala owonjezera mavitamini omwe ali ndi lactobacillus GG kapena lactulose okha. Pambuyo pa masabata 12 ndi 24, lactobacillus siinali yogwira ntchito kuposa lactulose yokha pa kuchiza kudzimbidwa.
5) Zotsitsimula Zotsutsa
Mankhwala ambiri a zitsamba ndi "teas's teas" ndi mankhwala osokoneza bongo, kapena mankhwala osokoneza bongo. Zikuphatikizapo zitsamba monga:
- Cascara sagrada
- Rhubarb
- Aloe
- Senna
- Teyala ya Senna
- Buckthorn
Zina mwa zitsamba, monga senna, zimavomerezedwa ngati mankhwala owonjezera pa kudzimbidwa. Ngakhale kuti akuyenera kukhala ochizira nthawi yayitali, anthu akhoza kukhala odalira pa iwo ndikuwagwiritsa ntchito kwa masabata, miyezi, kapena zaka pa nthawi kuti akhale ndi kayendetsedwe kamodzi ka matumbo.
Ndikofunika kukambirana ndi wothandizira wanu wamkulu musanawatenge, ndipo sayenera kugwiritsidwa ntchito kwautali kuposa sabata pokhapokha ngati akuyang'anira chithandizo chamankhwala. Kugwiritsira ntchito nthawi yaitali kungapangitse matumbo kuti asathenso kusunthira okha, ndipo agwirizanitsidwa ndi matenda otsekula m'mimba, chiwindi cha chiwindi, kutaya kwa potassium komwe kumatsogolera kufooka kwa minofu, matenda a moyo, komanso matenda a chiwindi kapena chiwindi. Panalinso mkangano wokhudzana ndi chitetezo cha nthawi yaitali ntchito ya Senna ndi ntchito yake mu khansara yoipa.
6) Biofeedback
Thandizo la biofeedback lingathandize anthu omwe ali ndi chivundikiro chifukwa cha kupweteka kwapansi kwapansi, zomwe zimapangitsa kuti minofu ya m'mimba isagwire ntchito bwino. Zimapezeka chifukwa cha zinthu monga kunenepa kwambiri, prostate yowonjezera, kapena kubereka.
Ophunzira a biofeedback amaphunzitsa momwe angapangitsire kukonzanso minofu yogwiritsira ntchito defecation (anorectum ndi minofu pansi pamimba).
Ngakhale kuti biofeedback yangofufuzidwa ngati chithandizo chamtundu uwu posachedwapa, zotsatira zimalonjeza. Mwachitsanzo, kafukufuku wina anayerekeza biofeedback (gawo limodzi pamlungu kwa milungu isanu) kwa mankhwala osokoneza bongo (polyethylene glycol 14.6 mpaka 29.2 magalamu patsiku) kuphatikizapo maphunziro kwa anthu omwe ali ndi vuto lopanda thupi lachilendo, lopweteka kwambiri. Ophunzira onse poyamba adayesa zowonjezeretsa zowonjezera mavitamini kuphatikizapo zovuta kapena zofufuzira koma sanayankhe.
Pambuyo pa miyezi isanu ndi umodzi, magawo a biofeedback anali othandiza kwambiri kuposa mankhwala osokoneza bongo, ndipo 43 pa 54 alionse (80 peresenti) odwala biofeedback ndi odwala 12 pa 55 (22% Ubwino umawoneka kuti umatha zaka zosachepera ziwiri.
7) Acupressure
Acupressure ndichizolowezi cha kuchiritsa komwe kumaphatikizapo kugwiritsidwa ntchito kwazitsulo zazitsulo pazitsulo zapadera za thupi.
Mfundo yomwe nthawi zambiri amalimbikitsidwa kuti azitetezedwa ndi "Matumbo Amkati Ambiri". Ngakhale kuti simunaphunzirepo kudzimbidwa, ndi njira yowonetsera kunyumba yomwe ingagwire ntchito kwa anthu ena. Mfundoyi ili pamtunda waukulu pakati pa thupi ndi chala chachindunji pamene abweretsedwa pamodzi. Chenjezo: mfundoyi imapewa panthawi ya mimba.
Ndi chala chanu chapakati kapena chapakati pamtunda wa digirii 90 kwa khungu, gwiritsani ntchito pang'onopang'ono kuwonjezeka kwachangu. Gwirani maminiti atatu. Kupanikizika sikuyenera kukhala kowawa kapena kosasangalatsa.
Mtsinje
Ngati mukumva kuti mukufuna kukhala ndi chiwalo, musataye mtima. Mukamachedwetsa nthawi yomwe mukufunika kuyendetsa matumbo, madzi ambiri amayamba kuchoka kuchitsime ndipo zimakhala zovuta kwambiri.
Pali njira zambiri zothandizira kuti zithandizidwe ndi kuvomereza, koma ndizofunikira kulankhula ndi dokotala wanu musanagwiritse ntchito mankhwala aliwonse kuti muwone kuti ndizofunikira kwa inu.
Zotsatira:
Banaszkiewicz A, Szajewska H. Kulephera kwa Lactobacillus GG monga njira yothetsera vuto la kuchipatala kwa ana: chiyeso chosagwiritsidwa ntchito, chokhazikika pamtanda. J Wodwala. 146.3 (2005): 364-369.
Chiarioni G, Whitehead WE, Pezza V, Morelli A, Bassotti G. Biofeedback ndi wapamwamba kuposa mankhwala osokoneza bongo chifukwa cha dyssynergia. Gastroenterology. 130.3 (2006): 657-664.
Koebnick C, Wagner I, Leitzmann P, Stern U, Zunft HJ. Chakudya cha maantibiotiki omwe ali ndi Lactobacillus casei Shirota amathandiza zizindikiro za m'mimba zizindikiro za odwala omwe ali ndi matenda aakulu. Kodi J Gastroenterol. 17.11 (2003): 655-659.
Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M. Association pakati pa zakudya za fiber, madzi ndi magnesium. Eur J Clinic Nutrition. 2006 Dec 6.
Stessman M. Biofeedback: udindo wake pakuchiza matenda aakulu. Gastroenterol Nurs. 26.6 (2003): 251-260.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala , zochitika kapena zotsatirapo zoipa . Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.