Iindlela ezi-7 zokuNciphisa ukutyeba komzimba okubangelwa ngamayeza

Umxholo

• Ngawaphi amayeza abangela ukutyeba?
• Kutheni le nto ezinye iziyobisi zisenza ukubeka iiponti ezingaphezulu ngakumbi?
• Ulawula njani ukutyeba okubangelwa ngamayeza
• 1. Yenza ukhetho olululo malunga nesodiyam
• 2. Yandisa i-potassium kwindlela otya ngayo
• 3. Buza ugqirha wakho malunga nezinto onokukhetha kuzo
• Yitya ukutya okuncinci rhoqo
• 5. Hlala usebenza
• 6. Zama ukutya okukhawulezileyo
• 7. Fumana i-eye-quality evaliweyo

I-anti-depressants kunye nee-steroids ezifana ne-prednisone zihlala zikhokelela kwiipawundi ezongezelelweyo.

Abantu abaphila nemiba efana nezifo ezizimele zodwa, ukusuka eCrohn's ukuya kwi-rheumatoid arthritis (RA), okanye ukuphazamiseka kwemood njengokudakumba kunamayeza anamandla asebenzayo phaya ukunceda ukunciphisa okanye ukuphelisa iimpawu zabo ukuze baphile kamnandi.

Nangona kunjalo ezinye iziyobisi eziqhelekileyo kule micimbi-njenge-prednisone kunye nezinye i-corticosteroids, kunye ne-bupropion (Wellbutrin) kunye nezinye i-anti-depressants-zinemiphumo engaphantsi kweminqweno. Esinye seziphumo eziphambili zala machiza kukufumana ubunzima.

Kwaye ngelixa ufanele uhambe ngokulula kuwe - ulwa nesigulo, emva kwayo yonke loo nto - inokuba sisiphumo esibi esiphazamisayo.

Funda ukuze ufumane iindlela ezilungileyo zokuphulukana neepawundi ezingafunekiyo eziziswe lunyango olifunayo.

Ngawaphi amayeza abangela ukutyeba?

Amachiza e-antipsychotic, kunye nokuzinzisa imo yesiyobisi ngamachiza aqhelekileyo anamandla okunyusa ukuzuza komzimba. Zonke izinto ezili-12 ezikhokelela kuxinzelelo, kubandakanya i-fluoxetine (Prozac), i-sertraline (iZoloft), kunye ne-escitalopram (Lexapro), zenza ukuba ubunzima bufumaneke.

Ngokumalunga namaMerika ngoku athatha i-anti-depressants-kwaye ngaphandle kokukhetha amayeza angabangeli ukunyuka kwesisindo-abaninzi abantu abanakukuphepha ukubeka umngcipheko ophezulu wokufumana ubunzima obunempilo.

njenge-prednisone nayo inokuba neziphumo ezifanayo. Alanna Cabrero, MS, ugqirha wezilwanyana obhalisiweyo kwiziko le-IBD le-NYU Langone Health, uthi ii-steroids zihlala "zisetyenziselwa ukujongana neemeko ezinje nge-IBD, iCrohn's, isifo samathambo, i-lupus, kunye ne-osteoarthritis."

Olunye lala mayeza, phantse abasebenzisi babike ukuzuza ubunzima njengeziphumo ebezingalindelekanga.

Unokucinga ukuba uya kuqaphela iiponti ezityibilikayo kwangoko ukuba umzimba wakho ubuthathaka kule mpembelelo yecala. Kodwa kufunyenwe ukuba akunjalo. Abantu abathatha i-anti-depressants basemngciphekweni wokufumana ubunzima kwiminyaka emibini ukuya kwemithathu kunyango.

Amayeza abangela ukutyeba abandakanya:

• Ukudakumba, njenge:
  • i-serotonin reuptake inhibitors (i-SSRIs) ekhethiweyo, kubandakanya i-fluoxetine (Prozac), i-sertraline (i-Zoloft), i-escitalopram (i-Lexapro), i-citalopram (i-Celexa) kunye ne-paroxetine (i-Paxil)
  • i-serotonin-norepinephrine reuptake inhibitors, kubandakanya i-duloxetine (iCymbalta) kunye ne-venlafaxine (i-Effexor)
  • i-tricyclic antidepressants (TCAs), kubandakanya i-desipramine (Norpramin)
• ICorticosteroids, njenge:
  • budesonide, kubandakanya iPulmicort kunye neSymbicort
  • ubume
  • imethylprednisolone
• Amachiza aqhele ukumiselwa ukuphazamiseka kwengqondo kunye nesifo sengqondo, njenge:
  • olanzapine
  • iqeqeshwe
  • quetiapine

Kutheni le nto ezinye iziyobisi zisenza ukubeka iiponti ezingaphezulu ngakumbi?

Iziyobisi ezinje nge-corticosteroids ziguqula i-electrolyte yomzimba kunye nokulinganisela kwamanzi, kunye nemetabolism.

"Iziyobisi ezinje ngee-steroids zinciphisa ukuphuma komzimba kwisodium," ucacisa uCabrero.

Abantu abaninzi abathatha ii-steroids baxela ukwanda kwamafutha esiswini, ebusweni nasentanyeni. Nokuba ungalawula ukufumana ubunzima obuqhutywa yi-steroid, kunokwenzeka ukuba ubonakale unzima ngenxa yamafutha asasazwe ngokutsha.

Ukufumana ubunzima bokubangela uxinzelelo kunxibelelene notshintsho lokutya. “Ngamayeza oxinzelelo, ukwanda kokutya kuyenzeka. Ngokubanzi, ke, nantoni na iba nomtsalane ngakumbi- kwaye iinkanuko zethu azihlali ziphantsi kweziqhamo kunye nemifuno, utshilo uCabrero.

Ulawula njani ukutyeba okubangelwa ngamayeza

Ukuba ufuna ukuphulukana neeponti ezimbalwa ozifakileyo okoko uthathe amayeza okuthomalalisa ubunzima, sele usendleleni elungileyo.

Ukuxhobisa olo lwazi lokuba ukufumana ubunzima sisiphumo esibi, unokwenza ukhetho oluthe kratya xa kufikwa ekutyeni nasekuzilolongeni.

"Ukuba uyazi ukuba la mayeza aneziphumo ebezingalindelekanga zokufumana ubunzima, ungathatha amanyathelo afanelekileyo ukuze uzilungiselele," utshilo uCabrero.

Nazi iindlela ezisixhenxe ekucebisa ukuba uthathe-okanye ulwe-neepawundi ezingafunekiyo.

1. Yenza ukhetho olululo malunga nesodiyam

Ukuthintela isodiyam eninzi ekutyeni kwakho kububulumko kuye nabani na okhangela ukutya okunempilo. Kodwa abaguli abakwi-steroids okanye i-anti-depressants banokufuna ukuqaphela ukuhlawula ingqalelo engaphezulu.

Oko kuthetha ukuthintela ukutya okucwangcisiweyo, ukutya okusemathinini, kunye nokutya okukhawulezayo, kuba zihlala zipakishwe ngesodiyam.

"Iipesenti ezisibhozo zokutya kwethu kwesodiyam zivela koku kutya," utshilo uCabrero. “Abemi ngokubanzi e-U.S. Banama-3,300 ukuya kuma-3,500 mg esodiyam ngosuku, xa kufuneka yehle ngaphezulu kwama-2,300 mg. Nciphisa oku kutya kunethoni yesodium. ”

UCabrero ucebisa ukuba ufunde indlela yokufunda iilebheli ezinesondlo ukuze uqonde okukutya kwakho.

Ukunciphisa ubunzima, sebenzisa iindlela ezifanayo onokuzisebenzisa ukulawula ubunzima kunye okanye ngaphandle kweziphumo ezongezelelekileyo zonyango. Khetha ukutya okunekhalori ezisezantsi njengeziqhamo kunye nemifuno, utye ukutya okune-fiber kunye nokucothisa ukucola iikhabhohayidrethi, kwaye usele amanzi amaninzi.

Abantu abathatha i-anti-depressants kufuneka bazi i-hyponatremia, ene-sodium esezantsi egazini. Oku kubaluleke ngakumbi kwiintsuku zokuqala ezingama-28 zokuqalisa ukuxinezeleka, njengoko amanqanaba aphantsi e-sodium angakhokelela kwiingxaki zempilo ezinzima.

Ukuba usandula ukumiselwa i-antidepressant, ugqirha wakho kufuneka akuqwalasele imiqondiso yehyponatremia, kubandakanya:

• isiyezi
• isicaphucaphu
• ukungakhathali
• ukudideka
• iicampu
• ukuxhuzula

Ugqirha wakho unokukunceda uphephe i-hyponatremia.

2. Yandisa i-potassium kwindlela otya ngayo

Ukutya ukutya okune-potassium enezinto ezintle kubantu abafuna ukuhla emzimbeni ngenxa yeyeza- i-potassium ikhupha isodiyam. Kwaye ukutya okune-potassium eninzi kunxulunyaniswa nezinye izibonelelo zempilo, ezinje ngokunciphisa uxinzelelo lwegazi, ukukhuselwa kwisifo sokubethwa, kunye nothintelo lwe-osteoporosis.

Ukutya okunotyebileyo kwePotassium kubandakanya:

• iibhanana
• ibhatata
• iavokhado
• amanzi ecoconut
• ispinatshi
• iimbotyi ezimnyama
• edamame
• iitapile
• beet

3. Buza ugqirha wakho malunga nezinto onokukhetha kuzo

Ukulawula imeko yakho yeyona nto iphambili, ngenxa yoko akunakubakho naziphi na iindlela ezinokubangela ukuba kungabikho nzuzo.

Okwangoku, cela ugqirha wakho ukuba ngaba kukho amanye amayeza okanye unyango oluya kugcina impilo yakho ngaphandle kweepawundi ezongezelelweyo.

Kubantu abakwi-steroids, buza ukuba ukuya kwelona lifutshane, eyona idosi isebenzayo kunokwenzeka.

Ukuba uthatha i-anti-depressants, i-bupropion (Wellbutrin) isenokungabikho amathuba okubangela ukutyeba.

Yitya ukutya okuncinci rhoqo

Umnqweno wakho wokutya unokunyuka ngelixa uthatha amayeza athile, ngenxa yoko unokuhendeka ukuba utye ngakumbi.

Endaweni yokuba nezidlo ezikhulu ezithathu emini, ukwahlula ukutya kwakho kube kuncinci, ukutya okuninzi kunokukwenza uzive ngathi usebenzisa iikhalori ezininzi kuba unexesha elincinci phakathi kwamaqebengwana okulambisa.

Kuyacetyiswa ukunqanda indlala ngokutya izidlo ezithandathu ezintandathu ngemini xa uthelekisa ezintathu ezinkulu.

UCabrero ucebisa ukuba uzame ukudibanisa ii-veggies ezingekho kwisitatshi, okanye oko akubiza ngokuba "kukutya okutyebileyo," kukutya kwakho. "Banesondlo kwaye abanazo iikhalori ezininzi," utshilo uCabrero. Zama ngaphaya kweminqathe esikiweyo: zama isuphu yesaladi kunye nesaladi.

5. Hlala usebenza

Ukuhlala usebenza kubalulekile kwimpilo yonke kunye nokwehla kobunzima okanye ukugcinwa. Kuxhomekeka kwinqanaba lakho lempilo okanye iimpawu ezikhoyo, ungafuna ukubonana nogqirha wakho kuqala.

"Kuxhomekeke kwezinye iimpawu ezenzekayo, ukwenza umthambo yinto ekufuneka uyenzile," utshilo uCabrero. "Usenokungabi njengakudala, kodwa i-yoga elula, ukuhamba, okanye nantoni na elolo hlobo inceda ukukugcina udibana kwaye uphucula impilo yonke."

6. Zama ukutya okukhawulezileyo

Kubantu abasele befumene amayeza, ukuzila ukutya okwexeshana kunokuba yindlela esebenzayo yokunciphisa umzimba, ukuba kuyacetyiswa ngoogqirha bakho.

Ndihlala ndicebisa ukuba kuphumle amathumbu. Le festile yeyure ezili-12 xa ungatyi, ekufuneka iqale malunga neeyure ezi-2 ukuya kwezi-3 phambi kokulala, ”utshilo uCabrero. Amaxesha amaninzi emva kwesidlo sangokuhlwa sigqibela ngokutya ukutya okungenazondlo, kwaye kungadibani nendlala. ”

7. Fumana i-eye-quality evaliweyo

Ukulala kakuhle ebusuku kunokwenza imimangaliso xa uzama ukunciphisa umzimba, ngakumbi ukuba uthatha ii-steroids kuyo nayiphi na imeko.

"Ngokusebenzisa i-steroid, izigulana zifumanisa ukuba azizukulala kakuhle, kwaye loo nto inyusa umdla wakho wokutya okuneswekile kuba uyawafuna la mandla," utshilo uCabrero.

Nazi iindlela ezili-10 zeendlela zendalo zokulala ngcono.

UMeagan Drillinger ngumbhali wokuhamba kunye nokuba sempilweni. Ujoliso lwakhe kukwenza uninzi lokuhamba ngamava ngelixa ugcina indlela yokuphila esempilweni. Ukubhala kwakhe kuvele kwiThrillist, iMpilo yaMadoda, ukuhamba ngeVeki, kunye neTime Out New York, phakathi kwabanye. Ndwendwela ibhlog yakhe okanye i-Instagram.]