Unyango lwasekhaya oluKhuselekileyo lweRhasi ngexesha lokukhulelwa

Umxholo

• Kutheni le nto ukukhulelwa kukwenza ukuba ube nguGassy?
• Iindlela ezi-7 zokuNciphisa iGesi yakho
• 1. Sela iiFluids ezininzi
• 2. Fumana Ukuhamba
• Nini ukubiza ugqirha wakho

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

Unayo igesi ngelixa ukhulelwe? AWUKHO wedwa. Irhasi luphawu oluqhelekileyo (kwaye olunokuba neentloni) lokukhulelwa. Kusenokwenzeka ukuba uhlawula ingqalelo ekhethekileyo kwinto oyityayo kunye namayeza owangenisayo ngoku, nto leyo ethetha ukuba iindlela eziqhelekileyo zegesi kufuneka zigcinwe okwexeshana.

Ngethamsanqa, kukho amayeza amaninzi asekhaya anokunceda ekunciphiseni naziphi na iingxaki zegesi onazo, kwaye ezinye zilula njengokufikelela iglasi yamanzi amade.

Kutheni le nto ukukhulelwa kukwenza ukuba ube nguGassy?

Umzimba wakho uhamba ngotshintsho oluninzi ngexesha lokukhulelwa, kwaye ngelishwa igesi sisiphumo esingathandekiyo seenkqubo zomzimba eziqhelekileyo, utshilo uSheryl Ross, MD, i-OB / GYN kunye nengcali yezempilo yabasetyhini eProvidence Saint John's Health Centre eSanta Monica, California.

Ihommone progesterone sesinye sezizathu eziphambili zokuba negesi eninzi ngexesha lokukhulelwa. Njengoko umzimba wakho uvelisa iprogesterone ngakumbi ukuxhasa ukukhulelwa kwakho, iprogesterone ibuyisa izihlunu emzimbeni wakho. Oku kubandakanya izihlunu zamathumbu akho. Ukuhamba kancinci kwemisipha yamathumbu kuthetha ukuba ukwetyisa ukutya kwakho kuyehla. Oku kuvumela igesi ukuba yakheke, ethi ikhokelele ekuqunjweni, ekuqunjweni nasekukhohliseni.

Iindlela ezi-7 zokuNciphisa iGesi yakho

Oku kungonwabisi, kwaye ngamanye amaxesha kubuhlungu, igesi ngokubanzi ibangelwa kukuqunjelwa, kwaye inokuba mandundu njengoko ukukhulelwa kwakho kuqhubeka. Ngombulelo, kukho izinto ezahlukeneyo onokuzenza ukulwa negesi. Okungaguquguqukiyo okukule ndlela yokutshintsha indlela yokuphila, iziphumo ezingcono onokuthi uzibone.

1. Sela iiFluids ezininzi

Amanzi lolona lubhejo lwakho lubalaseleyo. Cwangcisa iiglasi ezisibhozo ukuya kwezili-8-ounce yonke imihla, kodwa nolunye ulwelo lubala. Ukuba igesi yakho ibangela iintlungu okanye ukuqunjelwa okukhulu, unokuba unesifo se-bowel syndrome (i-IBS), kwimeko apho qiniseka ukuba nayiphi na ijusi oyiphuzayo iphantsi kwiintlobo ezithile zerhasi kunye nokukhuthaza iswekile ekuthiwa zii-FODMAPs. I-Cranberry, umdiliya, ipayina, kunye nejusi yeorenji zonke zithathwa njengeejusi ezisezantsi zeFODMAP.

2. Fumana Ukuhamba

Ukuzivocavoca umzimba kunye nokuzilolonga kufuneka kube yinxalenye yemihla ngemihla. Ukuba awukwazi ukuyenza kwindawo yokuzivocavoca, yongeza uhambo lwemihla ngemihla kwindlela yakho. Ceba ukuhamba okanye ukwenza umthambo ubuncinci imizuzu engama-30. Ayisiyiyo kuphela into yokuba umthambo unokukunceda ukuba uhlale usempilweni ngokwasemzimbeni nangokweemvakalelo, unokunceda nasekuthinteleni ukuqunjelwa kunye nokukhawulezisa ukugaya. Qiniseka ukuba ubonisana nowokubelekisa kuqala ngaphambi kokuba uqalise nayiphi na irejimeni yomthambo ngexesha lokukhulelwa.

Nini ukubiza ugqirha wakho

Irhasi ayisoloko iyinto ehlekisayo. Ukuqinisekisa ukuba into enzima kakhulu ayiqhubeki, funa unyango ngokukhawuleza ukuba unentlungu engapheliyo ngaphandle kokuphucula ngaphezu kwemizuzu engama-30, okanye ukuqunjelwa ngaphezu kweveki enye.

Ngaphandle koko, khetha amayeza asebenza kakuhle kubomi bakho. Bambelela kubo kuba ukungqinelana kubalulekile.

URoss uthi: "Ukukhulelwa akuyiyo i-sprint, kukugijima." "Khawulezisa uhambe kwaye uhlale unesimo sengqondo esifanelekileyo esinxulumene nokutya nokuzilolonga."