Esi siselo siChasene noxinzelelo siye saba sisiTshintsho seMidlalo esipheleleyo se-IBS yam

Umxholo

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Ngamazwi ka-Ariana Grande, inkqubo yam yokwetyisa ibingumama "fk * woqhekeko loqeqesho" okoko ndikhumbula.

Andazi ukuba kunjani ukuhamba inyanga yonke ngaphandle kokutshintsha ukuqunjelwa kunye norhudo. Ndiqhele ukuvuka ndikwintlungu iintsuku ezintlanu evekini. Ndichithe ixesha elininzi lobomi bam ndizama (kwaye ndoyisakala) ukulawula iimpawu zam. Ke xa kwafika umyeni wam Ukuzola kweNdalo yeNdalo (Yithenge, $ 25, amazon.com), isiselo esichasene noxinzelelo kunye nesongezelelo semagniziyam, bendingayilindelanga ukuba iza kunceda kakhulu. Ngokukhawuleza kwinyanga enye kamva, kwaye undibalabalale ndimangalisiwe yindlela enkulu ngayo le mveliso indinike yona. (Idibeneyo: Kutheni le nto uninzi lwabasetyhini lunemicimbi yesisu?)

Ndaqala ukuba neempawu zesifo samathumbu esibuhlungu (IBS) xa ndandisengumntwana, kodwa andikhange ndibhaqwe ngokusesikweni ukuba ndinengxaki yokugaya de ndaneminyaka engama-20 ubudala. Yimeko engapheliyo (ixhaphake kakhulu kubasetyhini) echaphazela amathumbu amakhulu, kwaye iimpawu zivela kwiintlungu zesisu, ukunyanzeliswa, ukuvutha, igesi egqithisileyo, isifo sohudo kunye / okanye ukuqhina, kunye ne-mucus kwi-stool, ngokutsho kweKliniki yaseMayo.

Isizathu esona ngqo se-IBS asikaziwa, kodwa ezona zinto zixhaphakileyo zibandakanya ukukhathazeka kokutya / ukunganyamezelani, uxinzelelo kunye notshintsho lwehomoni. Akukho lunyango lwaziwayo lwe-IBS, kwaye ukulawula iimpawu kunokuba ngumdlalo omde wovavanyo kunye nephutha.

Kubalulekile ukugcina engqondweni, nangona kunjalo, ukuba yonke imeko ye-IBS yahlukile. Yintoni ebangela ukuba umntu omnye angangabangeli omnye, kwaye oko kuya kwizicwangciso zolawulo, nazo. Eyona nto ingcono onokuyenza kukulandelela iimpawu zakho kwaye ufumanise ukuba zeziphi iindlela ezisebenza kumzimba wakho. Kum, ukulawula i-IBS yam kuthetha ukwenza i-yoga rhoqo kunye nokuzilolonga, ukuya kunyango ukugcina uxinzelelo lwam ngokubanzi lwe-GAD), ukunqanda icaffeine, ukutya intabalala yokutya okunezinto eziphilayo, kwaye, ngokucacileyo, ukunyusa ukutya kwam kwemagniziyam. (Idibeneyo: I-Magnesium yiMicronutrient kufuneka uyihlawule ngakumbi)

I-ICYDK, i-magnesium yiminerali efumaneka kukutya okufana nemifuno enamagqabi, iimbotyi, kunye netshokholethi emnyama, kwaye idlala indima ebalulekileyo ekusebenzeni kwemithambo-luvo yomzimba, ukukwazi kwayo ukophula iiproteni kunye neglucose kwii-carbohydrate, kwimveliso yamandla, nakuphuculo lwamathambo, iyacacisa. UNiket Sonpal, MD, ugqirha waseNew York osekwi-internist kunye ne-gastroenterologist. Kukholelwa ukuba i-magnesium inokunceda ukunciphisa iimpawu zokuxhalaba, ukuphucula umgangatho wokulala, kunye nokunciphisa iimpawu ze-IBS, utsho uDkt Sonpal.

Nangona i-magnesium ngokwemvelo ininzi emzimbeni womntu-abantu abadala baphatha i-25 gram-kuyacetyiswa ukuba amadoda asebenzise i-400-420 milligrams kwaye abafazi basebenzise i-310-320 milligrams ngosuku, utshilo uGqirha Sonpal. Nangona kunjalo, isibonelelo semihla ngemihla esicetyiswayo sinokuhluka ukusuka komnye umntu ukuya komnye ngokubhekisele kwimpilo yabo, uyongeza. Ubuninzi beNdalo yokuCola kuvelisa i-325 milligrams ye-magnesium ngokusebenza.

Isiselo esichasene noxinzelelo sinoluhlu lwezithako ezincinci kakhulu. Yenziwe nge-ionic magnesium citrate (indibaniselwano ye-citric acid kunye ne-magnesium carbonate), kwaye inencasa ye-raspberry kunye ne-lemon flavoring, kunye ne-organic stevia. Enye yeesefu ezimbini zetispuni, kwaye ungayongeza kwiti okanye uyixube emanzini abandayo ngaphambi kokuba ulale ukuze unciphise uxinzelelo, uxhase amajoni omzimba asempilweni, kwaye ulungelelanise amanqanaba eswekile yegazi.

Ndithathe isongezelelo kabini ngeveki kwinyanga ephelileyo; Ndiyongeza kwiglasi yamanzi abandayo malunga nesiqingatha seyure ngaphambi kokulala, kwaye iyathandeka njenge-raspberry-lemonade seltzer. Kumava am, okukhona usela, ulele ngakumbi-kwaye kusasa, ndiziva ndiphumle ngokupheleleyo. (Eyeleleneyo: Iimveliso zeMelatonin zoKhathalelo lwesikhumba eziSebenza ngelixa ulele)

Ngokucacileyo, andindedwa kule nto: Amawakawaka abavavanyi baseAmazon bathi Ukuzola kwenza ubusuku obumangalisayo. "Ndiqaphele umehluko phakathi kweentsuku ezimbini zokuyithatha. Ndaqala ukulala kakuhle ubusuku bonke, "omnye umbuyekezi wabhala. "Ndikwazile ukulala de ialam yam ikhale [emva kokusela ukuzola], khange ndiyenze le nto kwiminyaka eli-10 ?!" funda olunye uphononongo.

Kodwa okona kubaluleke kakhulu, andikhumbuli ukuba ixesha lokugqibela lokuhamba kwam amathumbu laliqhelekile. Kuyavela ukuba, kungenxa yokuba i-magnesium inokusebenza njenge-laxative yendalo emzimbeni, utshilo u-Ian Tong, M.D., igosa eliyintloko lezonyango kuGqirha kwi-Demand. Ivuselela amathumbu ngokuvula inkqubo ye-parasympathetic system (ekwabizwa ngokuba yeyokuphumla kunye nokwetyisa inkqubo) kunye nokutsala ulwelo kwiphecana le-GI, ucacisa uGqirha Tong.

Kumava am, ubusuku obunye bokuzola buhlala buguqulela kwiintsuku ezimbini zokuhamba kwamathumbu aqhelekileyo. Kodwa abaphengululi beAmazon bathi ubuninzi bento oya kuyo buya kuxhomekeka kwindlela umzimba wakho uphendula ngayo kwisiselo. (Idibeneyo: Isizathu seNombolo 1 sokujonga inombolo yakho yesi-2)

"Ndihlala ndizabalaza ngokumiswa kwaye lo ngumsebenzi wemimangaliso. [Ngoku] ndingahamba njengewotshi rhoqo kusasa," wabhala omnye umsebenzisi. "[Ukuzola] yinxalenye yenkqubo yam yemihla ngemihla yokuncedisa, ethi, kunye nokutya kwepaleo kundincedile ukuba ndiphilise kwi-IBS," yongeze enye.

Ngaphezu koko, njengomntu onengxaki ye-GAD, ndiye ndaqaphela ukuba kusuku emva kokuba ndisele iCalm, ngokwenene ukuziva ukuzola: Umoya wam uphucuka, ndiziva ndikhululekile, kwaye ndinako ukujongana noxinzelelo lwemihla ngemihla ngentloko yenqanaba. Oku kunokwenzeka ukuba i-magnesium ilawula ukusebenza kwe-nerve, kunye nobungqina obucebisa ukuba inokulawula i-axothalamic-pituitary-adrenocortical (HPA) axis, aka inkqubo yakho yokuphendula uxinzelelo, ucacisa uGqirha Sonpal. Ngamanye amagama, abo banesiphene semagniziyam kunokwenzeka ukuba bafumane uxinzelelo ngakumbi kunomntu ohlangana rhoqo nokutya okucetyiswayo.

Ukuzola kube ngumsebenzi wommangaliso ngamaxesha oxinzelelo olukhulu kum, kunye nabanye abaphononongi abaninzi baseAmazon, ngokucacileyo.

"Ukuba unemicimbi yokuxhalaba, nceda wenze uphando ngokusilela kwe-magnesium. Ukuthatha idosi enye ekucetyiswayo ngeli xesha lamaxesha oxinzelelo kundinceda ukuba ndizole ngaphakathi kwe-15 min, kwaye idosi eqhelekileyo indinceda ukuba ndilale ebusuku. Kum, iphantse ibe 'lunyango olungummangaliso,' umsebenzisi ubhale. "Bendihlala ndiphakuzela kwaye ndingafuni ukuthatha i-rx, ukuba kunokwenzeka. Kwisithuba semizuzu eli-10 ndisele uCalm, ndiyakuva ukuba ukuqina kwesifuba kuncipha, ukuphefumla kwam kuyehla kwaye neengcinga zam ziyeke ukugidima," ubhale watsho. enye. (Inxulumene: Kutheni kufuneka uyeke ukuthi unexhala ukuba awunayo ngokwenene)

Ukuthatha ukuzola kubutshintshe ngokwenene ubomi bam. Kodwa ngenxa yokuba iCalm indisebenzela, loo nto ayithethi ukuba ilungele umzimba wakho. Imagnesium eninzi inokukhokelela ekwehleni okukhulu koxinzelelo lwegazi, ukubetha kwentliziyo, kunye nokulala kakhulu, uyachaza uRobert Glatter, MD, unjingalwazi oncedisayo wamayeza kaxakeka kwisibhedlele iLenox Hill, eMpilo yaseNorthwell.

Ke ukuba unomdla wokuzama ukuzola, thetha nogqirha wakho ukuze ubone ukuba, kwaye ingakanani, i-magnesium enokukunceda ukulawula iimpawu zakho.

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