13 IiHacks zaBantu abaPhila ne-IBS

Umxholo

• 1. Soloko upakisha amashwamshwam
• 2. Hlawula iapp sele ikho
• 3. Zinike ikhefu phakathi kweentlanganiso 
• 4. Nxiba iileya
• 5. Thembeka kubahlobo bakho (kunye nomntu osebenza naye okanye ababini)
• 6. Iipakethe zokufudumeza iintlungu zamathumbu
• 7. Yamkela ibhulukhwe eyoluliweyo okanye evulekileyo
• 8. Yiya kwidijithali kunye neempawu zakho zokulandela umkhondo
• 9. Sipha ikomityi yeti
• 10. Yiza nesosi yakho eshushu
• 11. Mema abahlobo bakho endaweni yokuphuma
• 12. Gcina iipilisi ze-electrolyte kwidesika yakho
• 13. Gcina isitokhwe kwioyile yomnquma
• Okukwintsusa

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ubomi obunesifo sengqondo esiswini (IBS) sisoloko sikhathaza kwaye sinzima kakhulu. Into onokuyitya nongayityiyo ibonakala ngathi iyatshintsha ngeyure. Abantu abasiqondi isizathu sokuba ungenako "ukukubamba." Kumava am, iintlungu ezothusayo zesisu zihlala zikumgangatho wokukhathalela usana olungxolayo.

Ezi zixhobo zeentsuku apho ucinga ukuba ungaze uphume kwigumbi lokuhlambela okanye uzive uqhelekile kwakhona. Ziye zincedo ekuphepheni izinto ezibangela ukonga ixesha ngokubanzi. Yenza ubomi bemihla ngemihla nge-IBS bube lula ngezi hacks ziluncedo.

1. Soloko upakisha amashwamshwam

Ukutya yeyona ngxaki yam inkulu. Andazi ukuba ndizokwazi ukufumana into endinokuyitya xa ndiphumile. Ukuba ndiza kuphuma ngaphezulu kweeyure ezimbalwa, ndizisa isidlo kunye nam. Oku kundigcina ekubeni ndikhethe phakathi kokutya into enokucaphukisa isisu sam kunye nokukhupha indawo yam yokuhlala emhlabeni.

2. Hlawula iapp sele ikho

Ndidiniwe kukuhlala ndinokutya kukaGoogle kwifowuni yam kwivenkile yokutya okanye kwiivenkile zokutyela. Uhlelo lokusebenza lwe-FODMAP lwe-smartphone oluphantsi lubiza imali. Le evela kwiYunivesithi yaseMonash yenza ukuba kube lula ukujonga ukuba ingaba unayo ibutternut squash (ewe, ikomityi ye-1/4) kwaye ufumane indawo elula ngokulula.

3. Zinike ikhefu phakathi kweentlanganiso 

Iintlanganiso ezibuyela umva zingakhokelela kuxinzelelo malunga nexesha elizayo onokuthi ubaleke uye kwigumbi lokuhlambela, kwaye ukushiya embindini weentlanganiso kunokuba yinto ekhohlisayo okanye engenakwenzeka. Kangangoko unako, zama ukucwangcisa ubuncinci imizuzu emi-5-15 phakathi kweentlanganiso ukuze uye kwigumbi lokuhlambela, gcwalisa ibhotile yakho yamanzi, okanye wenze enye into ekufuneka uyenzile ngaphandle koxinzelelo.

4. Nxiba iileya

Njengomntu osoloko ebanda, andikaze ndiyishiye indlu ngaphandle kobuncinci obongezelelweyo. Kodwa izaleko zibalulekile ngaphezulu kokufudumala. Imigangatho elahlekileyo okanye isikhafu eside sinokugubungela ukudumba kwaye zikuncede uzive ukhululekile kwaye uzithembile.

5. Thembeka kubahlobo bakho (kunye nomntu osebenza naye okanye ababini)

Abahlobo bam abasondeleyo bayazi ukuba ndinayo i-IBS kwaye ndiyayiqonda ifuthe elinalo kubomi bam bemihla ngemihla. Njengokuba ndingakuthandi ukuthetha ngayo okanye ukuyinyusa, ubomi bulula xa abantu endichitha ixesha lam elininzi kunye nabo beqonda ukuba kutheni kungafuneka nditsibe izicwangciso okanye kutheni ndingakwazi ukutya isitya esidumileyo sikagogo wabo. Akunyanzelekanga ukuba ungene kwiinkcukacha ezimdaka, kodwa ukwazisa abahlobo bakho iziseko ziyanceda ukuthintela ukungaqondani kunye nokunciphisa ifuthe le-IBS kubomi bakho boluntu. Inokukunceda ukucacisa izinto emsebenzini. Ukwenza njalo kwenza kube lula ukukhawuleza uye kwigumbi lokuhlambela phakathi entlanganisweni okanye uthathe usuku lokugula xa kukho imfuneko.

6. Iipakethe zokufudumeza iintlungu zamathumbu

Iphakethe yobushushu obunokutsha yinto endiyithandayo endiyithengileyo kule minyaka imbalwa idlulileyo. Ndayithengela iinyawo zam ezibandayo ezingapheliyo, kodwa ndafumanisa ukuba kuyamangalisa kwiintlungu zamathumbu (kunye neenkampu zokuya esikhathini). Ibhotile yamanzi ashushu okanye ipakethe yobushushu yombane nayo iya kwenza. Unokugcwalisa iikawusi ngelayisi eyomileyo kwipiniki.

7. Yamkela ibhulukhwe eyoluliweyo okanye evulekileyo

Iibhulukhwe ze-Yoga, iijogger, kunye ne-leggings liphupha le-IBS. Iibhulukhwe ezixineneyo zinokucinezela ziye emathunjini esele zikruqukile kwaye zikwenze uchithe usuku lonke ulangazelela ukuzikhulula. Ibhulukhwe eyoluliweyo okanye ekhululekileyo yenza umahluko omkhulu xa udumbile okanye unengxaki yeentlungu zamathumbu. Banokukunceda uhlale ukhululekile kwaye banokukunceda ukunciphisa iintlungu.

8. Yiya kwidijithali kunye neempawu zakho zokulandela umkhondo

Lahla incwadana yokubhalela ehleli kwigumbi lakho lokuhlambela uyeke ukukhathazeka ukuba abahlobo bakho okanye abo uhlala nabo baya kufunda malunga nokuhambelana kwentshukumo yakho yokugqibela. Nokuba ugcina uxwebhu kwilifu okanye usebenzisa usetyenziso olunjengeSymple okanye iBowelle, ii trackers zedijithali zenza kube lula ukugcina zonke iimpawu zakho, idayari yokutya kunye namanqaku kwindawo enye.

9. Sipha ikomityi yeti

Ndiyakholelwa ngokuqinileyo kumandla eti. Ukuphunga nje nokubamba ikomityi yeti kuphela kungandithuthuzela. Ukuhambisa ikomityi eshushu yeti kunokukunceda uphumle kwaye unciphise uxinzelelo, into eyaziwayo ye-IBS. Iindidi ezininzi zinokunceda kwiimpawu ze-IBS. Ijinja kunye netiyi ye-mint zinokuthomalalisa isisu esibuhlungu kwaye ziphucule ukugaya, kunye nezinye iintlobo ezininzi zinceda ukunciphisa ukuqhina. (Ukuba ufumana urhudo, tsiba nayiphi na iti ene-caffeine, njengoko inokwenza izinto zibe mbi ngakumbi.) Kwaye, kuyavakala ukuba uzonwabise kancinci xa ungaziva mnandi.

10. Yiza nesosi yakho eshushu

Masijongane nayo, ukutya okuphantsi kwe-FODMAP kunokuba yinto engathandekiyo kunye neyoyikisayo, ngakumbi xa usitya ngaphandle. Pakisha isosi yakho eshushu kwaye ngokukhawuleza ube ligorha letafile. Khangela i-sauce eshushu eyenziwe ngaphandle kwe-anyanisi okanye igalikhi njengale.

11. Mema abahlobo bakho endaweni yokuphuma

Ukuba awufuni ukuthetha ngento onokuyitya kwaye ongayityiyo, yenza yonke into ngokwakho okanye u-odole ukutya okuthandayo kwindawo yokutyela owaziyo ukuba ungatya kuyo. Ukucoca igumbi lokuhlambela kufanelekile ukutsiba uxinzelelo lokutya ngaphandle!

12. Gcina iipilisi ze-electrolyte kwidesika yakho

Ndiyazi ukuba ayindim ndedwa ogulayo kukuva malunga nokuba kubaluleke kangakanani ukuhlala unamanzi, kodwa la macwecwe e-electrolyte kufanelekile ukuba athethe ngawo. Zilungele ukubakho kwesifo sohudo okanye ukwenza amanzi abe nomtsalane ngakumbi emva kokuzilolonga. Qaphela nje ukuba uphephe naziphi na izinto ezineswekile yokufakelwa, i-sorbitol, okanye nayiphi na enye iswekile ephela kwi-tol. Banokucaphukisa amathumbu akho. Amacwecwe e-electrolyte avela eNuun kulula ukutyibilika engxoweni yakho okanye ugcine kwidesika yakho. Umxube we-hydration ovela kwiiLabhoratri zeSkratch yindawo elungileyo yeGatorade ukuba ufuna ezinye iicarbohydrate nazo.

13. Gcina isitokhwe kwioyile yomnquma

Abapheki basekhaya bayavuya! Ukuba ulilahleka ngenxa yokulahleka kwegalikhi kunye no-anyanisi, lixesha lokufumana ibhotile yeoli yeoli yeoli. Iishukela ezingenakunyulwa kwigalikhi ezinokuthi zenze i-IBS inyibilike amanzi. Oku kuthetha ukuba xa zifakwa kwioyile ngaphandle kwamanzi, akukho nasinye iswekile esiphela kwioyile yokugqibela exineneyo. Unokufumana incasa yekonofile (kwaye emva koko ezinye!) Ngexabiso elincinci leoyile yeoyile yomnquma ngaphandle kwentlungu okanye ukungonwabi.

Okukwintsusa

Ukuhlala ne-IBS kunokuthetha ukufumana iimeko ezingathandekiyo kunye nezingonwabisiyo yonke imihla. Ezi hacks zilapha ngasentla zinokukunceda ulawule iimpawu zakho ukuze uhlale uziva ungcono. Ngapha koko, ndithembe ngesosi eshushu kunye neoyile yeoyile yomnquma- bobabini bangabatshintshi bemidlalo.