Izizathu ezili-10 eziphezulu zokutshisa nokutshisa

Umxholo

• 1. Ukutshaya
• 2. Ukusela iziselo ezine-caffeine
• 3. Yitya izidlo ezikhulu
• 4. Ukukhulelwa
• 5. Amayeza
• 6. Sela ulwelo ngokutya
• 7. Ubunzima obugqithisileyo
• 8. Utywala
• 9. Okunye ukutya
• Umsebenzi womzimba

Isilungulela sinokubangelwa zizinto ezinje ngokutya okungekho mgangathweni ukutya, ukutyeba kakhulu, ukukhulelwa kunye nokutshaya. Olona phawu luphambili lwesitshiso kukutshiswa okuqala esiphelweni sesithambo se-sternum, esiphakathi kweembambo, kwaye esiya emqaleni.

Oku kutshiswa kubangelwa kukubuyela kwencindi yesisu esiswini, ethi, ngenxa yokuba ine asidi, iphele yonakalise iiseli zomqala kwaye ibangele iintlungu. Apha ngezantsi zizizathu eziphezulu ezili-10 zale ngxaki kunye nento onokuyenza kwimeko nganye.

1. Ukutshaya

Iikhemikhali ezitshisiweyo xa zitshaya zinokubangela ukugaywa okungalunganga kwaye zikhuthaze ukuphumla kwesophageal sphincter, esisipha esiphakathi kwesisu kunye nomqala, onoxanduva lokuvala isisu kunye nokugcina ijusi yesisu apho. Ke, xa i-esophageal sphincter ibuthathaka, imixholo yesisu inokubuya ngokulula iye ngasemngxunyeni, ibangele i-Reflux kunye nentliziyo.

Kwenziwe ntoni: isisombululo kukuyeka ukutshaya ukuze umzimba ususe iityhefu zecuba kwaye ubuyele emsebenzini ngesiqhelo.

2. Ukusela iziselo ezine-caffeine

Ukusela kakhulu iziselo ezine-caffeine, ezinjengekofu, iziselo ezibandayo zecola, emnyama, i-matte kunye neti eluhlaza, kunye netshokholethi ikwangoyena nobangela wesifo sokuqaqamba kwentliziyo.Kungenxa yokuba i-caffeine ivuselela intshukumo yesisu, ehambisa ukubuya kwencindi yesisu esiswini.

Kwenziwe ntoni: Kuya kufuneka uphephe ukutya ukutya okune-caffeine kunye neziselo, okanye ubuncinci ukunciphisa ukusetyenziswa kwakho kwaye ubone ukuba iimpawu zakho ziyaphucuka na.

3. Yitya izidlo ezikhulu

Ukuba nomkhwa wokutya ukutya okuninzi ngexesha lokutya yenye yezizathu zokutshiswa sisilonda, njengoko iingcebiso zesisu zigcwele kwaye ziphazamisekile, zisenza kube nzima ukuvala i-esophageal sphincter, ethintela ukubuyela kokutya kumqala nasemqaleni. Ukongeza, ukutyisa ukutya okunamafutha kuthintela ukwetyisa kunye nokuhamba kwamathumbu, okwenza ukutya kuhlala esiswini ixesha elide, kunokubangela ukutsha kwentliziyo.

Kwenziwe ntoni: umntu kufuneka akhethe ukutya izidlo ezincinci ngexesha, esasaza ukutya kwizidlo ezininzi ngemini kwaye ngakumbi ukunqanda ukutya okuqhotsiweyo, ukutya okukhawulezayo, inyama eqhutyiweyo enje ngesausage, isoseji kunye nebhekoni, kunye nokutya okulungiselelwe ngumkhenkce.

4. Ukukhulelwa

Isitshisa siqhelekile ingakumbi kwi-2 neyesi-3 yenyanga yokukhulelwa, njengoko ukunqongophala kwendawo yamalungu esiswini somfazi kunye neprogesterone egqithisileyo kuthintela ukuvalwa okufanelekileyo kwe-esophageal sphincter, kubangela i-reflux kunye nesitshisa.

Kwenziwe ntoni:Abasetyhini abakhulelweyo kufuneka batye ukutya okuncinci imini yonke kwaye bakuphephe ukulala phantsi ubuncinci imizuzu engama-30 emva kokutya, ukongeza ekubeni nokutya okusempilweni kunye nokulinganayo. Bona ezinye iingcebiso malunga nendlela yokulwa nesitshisa xa ukhulelwe.

5. Amayeza

Ukusetyenziswa rhoqo kwamayeza afana ne-aspirin, i-Ibuprofen, i-Naproxen, i-Celecoxib, kunye neendlela ezahlukeneyo zonyango lwe-chemotherapy, uxinzelelo, i-osteoporosis kunye noxinzelelo lwegazi olunokubangela ukutsha kwentliziyo ngokucaphukisa umqala kwaye kubangele ukuphumla kwe-esophageal sphincter, engathinteli ngokwaneleyo ukuhamba phakathi isisu kunye nomqala.

Kwenziwe ntoni: umntu kufuneka aphephe ukusetyenziswa rhoqo kwala machiza kwaye khumbula ukuba angangqengqisi okungenani imizuzu engama-30 emva kokusebenzisa la machiza. Ukuba iimpawu ziyaqhubeka, kuya kufuneka uthethe nogqirha ukuze akwazi ukutshintsha amayeza okanye acebise enye indlela yokusetyenziswa.

6. Sela ulwelo ngokutya

Ukusela ulwelo ngexesha lokutya kubangela ukuba isisu sigcwale kakhulu, kusenza kube nzima ukuvala i-esophageal sphincter, ngakumbi xa usela iziselo ezinekhabhayithi ezinje ngeesoda.

Kwenziwe ntoni: kubalulekile ukunqanda ukusela iziselo kwimizuzu engama-30 ngaphambi nasemva kokutya, ukuze ukwetyisa kwenzeke ngokukhawuleza.

7. Ubunzima obugqithisileyo

Nokuba ukunyuka okuncinci kubunzima kunokubangela ukutsha kwentliziyo, ngakumbi kubantu abanembali yokungacoleki kakuhle okanye isisu. Oku mhlawumbi kungenxa yokuba ukuqokelelwa kwamafutha esiswini kwandisa uxinzelelo ngokuchasene nesisu, kuthanda ukubuya kokuqulathwe sisisu kwi-esophagus kwaye kubangele uvakalelo oluvuthayo.

Kwenziwe ntoni: Kuya kufuneka uphucule indlela otya ngayo, thintela ukutya okunotyebileyo kumanqatha kwaye unciphise umzimba, ukuze ukuhamba kwamathumbu kubuyele umva ngokulula.

8. Utywala

Ukusetyenziswa kotywala rhoqo kunokubangela ukutsha kwentliziyo kuba utywala buyehlisa izihlunu zesophageal sphincter, kuthanda ukubuya kokutya kunye nesisu esiswini kwindawo yomqala. Ukongeza, utywala bonyusa ukuveliswa kwencindi yesisu kwaye bunokubangela i-gastritis, edla ngokuba nomoya otshisayo njengophawu.

Kwenziwe ntoni: umntu makayeke ukusela utywala kwaye abe nokutya okunezondlo, eneziqhamo ezininzi, imifuno kunye namanzi ukukhuthaza ukusebenza kakuhle kwayo yonke inkqubo yokwetyisa.

9. Okunye ukutya

Okunye ukutya kuyaziwa njengokukhulisa ukutsha, kodwa ngaphandle kwesizathu esithile:

Kwenziwe ntoni: Kubalulekile ukuba uqaphele ukuba ukubetha kwentliziyo kuza emva kokutya nakuphi na koku kutya, ekufuneka kukhutshelwe ngaphandle ekudleni ukuba zichongiwe njengesinye sezizathu zokutsha kwesisu.

Umsebenzi womzimba

Eminye imisebenzi yomzimba efana neyoga kunye neepilates okanye imithambo ethile efana nokuhlala kunye nentshukumo ezifuna ukujongela ezantsi kunyusa uxinzelelo esiswini kwaye kunyanzele imixholo yesisu ukuba ibuyele kumqala, ibangele ukutsha kwentliziyo.

Kwenziwe ntoni: kubalulekile ukuba utye ubuncinci iiyure ezingama-2-3 ngaphambi kokuziqhelanisa nomsebenzi womzimba, kwaye ukuba iimpawu aziphucuki, umthambo obangela ukutsha kunye nentlungu kufuneka kuthintelwe.